Take a break from lifting once in awhile. While training is fun and chances are you want to lift more and more, taking a deload week can be beneficial for your
Training Tips
Build Strength & Insane Traps With the Rack Pulls for the Back
Rack pulls are partial deadlifts that improve pulling strength while reducing injury risk. Traditional deadlifts are essential weightlifting exercises that
Sam Sulek’s Workout to Grow 20-Inch Arms
Sulek achieves 20-inch arms from the intense pump of his arm workout. Sam Sulek, a non-competitive bodybuilder known as a young mass monster, continues to
Single-Arm Landmine Press Exercise Guide – How To, Benefits, & Alternatives
The single-arm landmine press helps improve shoulder stability. While numerous shoulder press variations with free weights effectively enhance upper body
45-Degree Back Extension Exercise Guide – How To, Benefits, & Alternatives
The 45-degree back extension helps protect your lower back. Often neglected, the lower back is pivotal in achieving bodybuilding success. Strengthening this
2 Arm Raises to Add Size to Your Delts
Front and lateral raises are a great way to broaden your frame. Arm raises are potent exercises that effectively target and fortify the muscles in your
Jeff Nippard Uses Science to Rank 20 of the Best & Worst Quad Exercises
Nippard ranks the hack squat as the best quad exercise. Powerlifter and content creator Jeff Nippard is renowned for his natural bodybuilding approach and
Single Arm Dumbbell Press Exercise Guide – How To, Benefits, & Alternatives
The single arm dumbbell press increases the range of motion during the bench press. The bench press is a fundamental exercise for building upper body
Reverse Cable Crossover Exercise Guide – How To, Benefits, & Alternatives
Reverse cable crossovers are an excellent movement for engaging the posterior delts. Did you know that your back muscles and shoulders are fundamental in
Knee To Elbow Crunch Exercise Guide – How to, Benefits, & Alternatives
Knee to elbow crunches enhance the crunch's range of motion and get the obliques involved. Regular crunches aid in calorie burning and pave the way for
3 Twisters Exercise for a Powerful Core
Twisters exercise involves rotational twists of your torso to engage your oblique muscles. Twisters are an efficient bodyweight exercise, ideal for burning
Side Lunge With Dumbbells Exercise Guide – How to, Benefits, & Alternatives
Side lunges activate your adductors more and improve stability and balance. Lunges, a staple bodyweight exercise, effectively engage the lower body, targeting
Jeff Nippard Explores Whether Free Weights Surpass Machines for Muscle Growth
Nippard says free weights and machines are both effective for building muscle. The debate over using free weights versus machines for building muscle has been
Why the Hip Thrust on the Smith Machine Is Essential for Men Over 40
The hip thrusts help men over 40 move better and reduce back pain. The hip thrust is a superior exercise that targets the lower body. Rows and deadlifts
Experience Explosive Arm Growth with the High-Volume 21s Bicep Curls
21s bicep curls bring your arms through a partial and full range of motion. Bicep curls are foundational exercises for enhancing muscle mass and arm strength
How a Grip Trainer Improves Overall Muscle Mass
Using grip trainers will allow you to lift heavier weights to build more muscle. Grip strength is crucial for executing many movements. Your targeted muscle
Stiff Arm Pulldowns Exercise Guide — How to, Muscles Worked, & Alternatives
Stiff arm pulldowns isolate your lat muscles. A robust, muscular back lets you easily manage heavy loads and enhances your posture. The stiff arm pulldown
Deficit Push Up Exercise Guide — How To, Muscles Worked, & Benefits
Adding a deficit to push ups increases the range of motion for more chest muscle contraction. Push ups, often overlooked, are a potent exercise for
EZ Bar Upright Row Exercise Guide — How To, Muscles Worked, & Benefits
Using an EZ bar to perform upright rows makes the movement more comfortable than the straight bar. Rows are the quintessential exercises for strengthening
Jeff Nippard Reveals 4 Overrated Exercises Sabotaging Your Gains
Jeff Nippard recommends raising dumbbells in a Y position for more delt activation during front raises. Jeff Nippard, a renowned fitness trainer, accomplished
Gold Standard Hypertrophy-Specific Training
Driving Muscular Hypertrophy Through HST Before we consider the many facets of Hypertrophy-Specific Training (HST), let's first consider muscular hypertrophy
Understanding Flexion & Extension to Enhance Your Workout Gains
Biceps curls are flexion, while triceps extensions are extensions. Bodybuilding transcends merely hitting the gym hard to rack up massive gains. It's about
How EMOM Training Boosts Muscle & Strength Gains
EMOM training will ramp up the intensity of your workouts. High-intensity training is a practical approach to elevate your fitness levels. This method keeps
Bench Press Elbow Position Tips to Protect Your Shoulders & Hit New PRs
Keeping your elbows in during the bench press will protect your shoulder joints. The bench press is ideal for lifters looking to strengthen, develop, and
