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Offset Loading for Strength, Size, & Performance

Offset Loading for Strength, Size, & Performance

Offset loading training is one of my favorite strength training techniques not only for eliminating imbalances, asymmetries, and muscle dysfunction, but also for building ridiculous levels of functional strength, hypertrophy, motor control, and core stability. Read more here.

Bodyweight Eccentric Overload For Strength, Size, & Power

Bodyweight Eccentric Overload For Strength, Size, & Power

Bodyweight exercises are some of the most natural feeling movements we can perform. Here’s how to apply eccentric overload to your favorite bodyweight movements such as pushups, dips, pullups, and inverted rows, to maximize strength, size, and performance.

Trap Bar Pull-Ups for Mass, Strength, & Function

Trap Bar Pull-Ups for Mass, Strength, & Function

The Trap bar is one of my favorite training tools and specialty bars. Here's how to use it for pullups and chinups. As an added bonus each variation will help spark new growth, strength, posture improvements, and enhanced muscle function.

The Best Lat Pulldowns You’ve Never Done

The Best Lat Pulldowns You’ve Never Done

The squatting lat pulldown is not only one of the most effective upper back and lat exercises for building functional strength and size but it also does wonders for cleaning up pullup and lat pulldown technique. Here’s how to perform them.

Master Your Pull-ups & Chin-Ups with Chaos

Master Your Pull-ups & Chin-Ups with Chaos

While there are a number of unique methods I employ to help clean up pull-up form and mechanics I’ve recently found that the chaos pullup is quite effective for enhancing pullup and chin-up technique.  It also crushes the lats and upper back. 

Increase Lat Activation: Rotational Strap Method

Increase Lat Activation: Rotational Strap Method

If you’re looking for a unique but effective method for activating your lats, try this rotational strap method. There are several key benefits, including improved movement mechanics and increased functional strength and size in the upper torso.  

Offset Pullups For Massive Back & Lats

Offset Pullups For Massive Back & Lats

The offset protocol can be applied to pull-ups and chin-ups in a number of ways.  Not only does it crush the upper back and lats as well as the forearms and biceps but it also improves pullup form and mechanics not to mention posture.

Depth Drop Plyometric Pullups for Strength, Size, and Performance

Depth Drop Plyometric Pullups for Strength, Size, and Performance

I'm a huge fan of weighted pull-ups and chinups.  However, I also like to incorporate plyometric and depth drop pull-ups into my training.  Here's how to combine both methods for maximizing strength, size, and performance.

Use This Technique to Crush Your Back, Lats, and Grip

Use This Technique to Crush Your Back, Lats, and Grip

Although there are a number of unique methods that can help improve lat activation and enhance the muscle mind connection in the upper back and lats, one technique I’ve found particularly useful is the rotational strap method. 

Eccentric Accentuated Pullups For A Massive Back

Eccentric Accentuated Pullups For A Massive Back

The Bilateral Assisted Negative Accentuated (BANA), aka 2:1 Eccentric Accentuated Method is an incredibly effective way to implement eccentric overload with a variety of exercises.   Here's how to use it on pull-ups.

Fix Your Pullups with the Trap Bar

Fix Your Pullups with the Trap Bar

Most people use the trap bar for lower body exercises such as deadlifts and squats and occasional upper body lifts like rows and presses.  However it’s also incredibly effective when applied to pullups and chinups. Here’s how it works.

Massive Lats and Back with Side Lat Pulldowns

Massive Lats and Back with Side Lat Pulldowns

Side or angled lat pulldowns have become increasingly popular in the bodybuilding world as they’re quite potent for building functional size and strength in the lats and upper back. Here's a unique variation using a stability ball

Rotational Ring Rows For Massive Back Gains

Rotational Ring Rows For Massive Back Gains

Inverted rows are a great exercise for building strength and size in the upper back as well as improving posture and spinal alignment.  Unfortunately many individuals perform them improperly often with subtle form mistakes.