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30 Loaded Carry Drills For Strength, Size, & Performance

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30 Loaded Carry Drills For Strength, Size, & Performance

Loaded carries are some of the most simple yet effective strength training movements you can perform for building functional strength and size throughout the body. Here are my top 30 favorite variations along with 10 tips to help master any loaded carry or farmer’s walk.

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Pullups & Pulldowns: The Right & Wrong Way

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Pullups & Pulldowns: The Right & Wrong Way

Pullups are one of the most effective staples in any training program. Unfortunately most lifters including advanced bodybuilders and “expert” strength coaches perform them incorrectly thereby negating the benefits. Here’s how to do them.

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Bodyweight Eccentric Overload For Strength, Size, & Power

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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, & rows, to maximize strength, size, & performance.

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Build A Massive Back With This Seated Row Technique

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Build A Massive Back With This Seated Row Technique

Are you looking for a unique yet potent mass builder for your entire back (upper, middle, and low back musculature)? If the answer is yes then you’ll want to try this modified drop set on the seated row station.   

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Offset Loading for Strength, Size, & Performance

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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.

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

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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.

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7 Eccentric Landmine Methods For Strength, Size, & Muscle Function

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7 Eccentric Landmine Methods For Strength, Size, & Muscle Function

The research is clear on what it takes to build muscle mass, improve functional strength, prevent injuries, and preserve joint health - simply, emphasize a movement’s eccentric phase. Here's how to apply it to the landmine apparatus for optimal results.

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The Best Posture & Back Exercise You’re Not Doing

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The Best Posture & Back Exercise You’re Not Doing

Looking for a unique but incredibly effective method for crushing your upper back and lats while simultaneously improving your posture and spinal alignment. Look no further than these plank rows and plank pullups. Be warned, these aren’t for the faint of heart.

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50 Renegade Rows You've Never Done

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50 Renegade Rows You've Never Done

In part 2 of my renegade row series, I highlight how this effective exercise can be regressed, progressed, and modified to target various muscle groups and movement patterns. Here are 50 of my favorite renegade rows and variations thereof.

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Renegade Rows: The Ultimate Breakdown

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Renegade Rows: The Ultimate Breakdown

Renegade rows and variations thereof are some of the most effective exercises not only for targeting the upper back and lats but also for absolutely annihilating the entire musculature of the core. Here’s everything you need to know.

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The Best Lat Pulldowns You’ve Never Done

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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.

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Use Angles90 Grips for Strength, Size, & Joint Health

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Use Angles90 Grips for Strength, Size, & Joint Health

If you’re looking for a unique but effective method for activating your lats, try these Angles90 rotational grips. There are several key benefits, including improved movement mechanics and increased functional strength and size in the upper torso.  

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The Best Pullover You’ve Never Done 

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The Best Pullover You’ve Never Done 

The kneeling pullover is one of the most unique yet effective upper body and core exercises you’ll ever attempt In fact it provides numerous elements and benefits that make it superior to many pullover variations.

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Monster Mass & Strength with Rotational Barbell Movements

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Monster Mass & Strength with Rotational Barbell Movements

If you’re looking for a unique and functional method to add strength and size to your entire upper body, the rotational barbell protocol is just what you need. As an added bonus is does wonders for cleaning up your technique and body mechanics.

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Combine The Trap Bar & Landmine for Functional Strength

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Combine The Trap Bar & Landmine for Functional Strength

Two of my favorite strength training tools are the landmine and the trap bar. Here's how to combine both of these awesome and versatile training tools to create some amazing full body exercises.

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Functional Strength & Size with Eccentric Pullovers

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Functional Strength & Size with Eccentric Pullovers

Eccentric Overload is one of the most effective methods for inducing functional strength and size throughout the body. Fortunately this negative accentuated principle can also be applied to pullovers and straight arm pulldowns. Heres how to do it.

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Make Kettlebells More Effective

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Make Kettlebells More Effective

Kettlebells are one of the best tools for performing a variety of movements including deadlifts, squats, rows, lunges, and more.  Unfortunately the ability to overload the muscles adequately can compromise their effectiveness.  Here's how to resolve that.

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The Best Way To Use The Smith Machine

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The Best Way To Use The Smith Machine

The Smith machine gets a bad rap in the fitness industry.  In fact, I rarely use it with my athletes.  The one exception to this rule is the bilateral assisted negative accentuated training protocol (BANA) as it's one of the most effective methods there is. 

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Sling Shot Rows for Massive Back & Lats

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Sling Shot Rows for Massive Back & Lats

Targeting the upper back and lats can oftentimes be quite difficult even for advanced lifters as you have to work directly through the grip, forearms, and biceps to get to your back.  Using the slingshot method overcomes this issue and crushes the lats.

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Master Your Pull-ups & Chin-Ups with Chaos

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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. 

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