For many lifters, the forearms can be one of the most stubborn muscle groups, oftentimes requiring a detailed plan of attack to induce any significant improvements. Here's my outline for maximizing your forearm and grip training.
Zercher Squats, Zercher good mornings, and Zercher lunges are some of the best exercises for crushing the musculature of the legs. However, many individuals suffer with poor mechanics on these. Here's how to use the trap bar to resolve this.
Building muscle mass for natural lifters who don’t rely on steroids can be difficult and oftentimes quite frustrating. Here are 22 different strategies I recommend incorporating for natural lifters as a means of maximizing your size and strength.
The Arnold press is an incredibly effective shoulder exercise developed several decades ago by the legendary Arnold Schwarzenegger himself. Unfortunately many individuals perform them incorrectly. Here's how to fix this issue.
If you want to master your squat form try incorporating this offset elevation technique. Not only will you improve your mechanics, symmetry, and overall alignment but you'll gain some serious size and strength in your lower body.
If you're looking for improve your athletic performance, strength, and even functional muscle mass, try performing cleans and snatches with dumbbells. This article explains why dumbbell cleans and snatches are so beneficial for a variety of goals.
The hip hinge or RDL is one of the most critical movement patterns for mastering your body mechanics and muscle function. Unfortunately most individuals perform them incorrectly. Here are the 12 cues you'll need to maximize your form.
There's a lot of misinformation in the fitness industry when it comes to training your glutes. However, If you want to maximize your glute and backside development, you'll want to read this article as I lay out the key steps as well as common myths.
Want to crush your legs and save your spine while performing squats, deadlifts, and lunges? Try this unique modification by employing direct resistance to your legs in conjunction with barbell loading. It looks a bit crazy but it's highly effective.
If you're looking for unique variations of the bench press and bent over row that not only improve form, mechanics, and muscle function but also build slabs of mass in the upper body, you'll want to give offset leverage a try.
The trap bar snatch is one of the most effective Olympic weightlifting variations I've ever used for improving hip speed and power. As an added bonus you'll build slabs of muscle from this movement. Here are 13 reasons why it's so effective.
If you're looking for a unique t-bar row exercise that not only feels very natural but absolutely crushes your upper back and lats, you'll want to check this out. As an added bonus it's great for helping the lifter lock in their form and mechanics.
Adding in an anti-rolling component by employing medicine balls, Swiss balls, and barbells in conjunction with horizontal band resistance provides several unique benefits for enhancing pushups and plank mechanics. Here’s how.
Most individuals perform dips incorrectly and end up doing harm to their joints and connective tissue. However, by performing dips on the trap bar, the lifter is required to hone in their mechanics and perform them with perfect technique.
Pull overs are one of the best exercises for targeting your entire upper body and core including the upper back, lats, and chest. If you want ramp up the intensity a step further try performing these two pull overs using the trap bar.
When it comes to building upper back strength and improving posture, inverted rows are tough to beat. While there are numerous variations one that I’ve recently found to be incredibly effective is the foam roller version. Here's why.
Want to master your bodyweight exercises such as pushups, inverted rows, dips, and pullups? Try incorporating the anti-chaos band method. It requires unbelievably strict mechanics and smooth form or you will oscillate out of control.
If you're looking to add serious size to your upper body, try using the modified Reeves Grip in conjunction with bodyweight movements on the trap bar. Some of these movements include pull-ups, inverted rows, pushups, and planks.
Besides improving body mechanics and form, performing ring dips with the knee flexion or dorsiflexion loading methods allow individuals to build more muscle with continuous drop sets. Here's how it's done with several variations.
Want to improve your strength, functional size, lifting mechanics, and athletic performance? Try modifying your favorite trap bar exercises by applying horizontal band resistance in both the anterior and posterior directions.