Blog
Maximize Your Muscle Growth: Choose a Split Routine!
If your goal is to maximize muscle growth, focusing on fewer muscle groups per session might be your best bet. Recent research suggests that training
Muscle Devices and Weight Room Alternatives
In the iron world, we’ve seen muscle devices come and go over the years – sometimes for the good and sometimes for the bad –
Strength Training For Self Defense
Most strength training programs that I’ve seen for self-defense purposes are not truly strengthening routines but rather conditioning routines. They’re basically circuits filled with a
Ride The Extensive-Intensive Wave For Maximum Muscle Mass
If you’ve been in the muscle-building game for a while, you know quite well that you can’t stay on one routine forever. No matter how
How to Plan Strength Training Programs for Maximum Results
In this presentation, I’m going to discuss a new way to plan your strength training programs. I call it the alternating conjugate periodization model, and
Why I’m NOT Gaining Weight This Winter
Typically, between winter and summer I go through what I call a “two- to six-pack” rotation. My goal in the winter is to gain weight
How To Bring Up Lagging Body Parts
In general, there are two ways to bring up lagging body parts: give them greater priority or give them more work. Let’s take a look
7 More Exercise Modifications For A Winning Physique
In July, I gave you 7 advanced exercise modifications. Two months later, I came back with another 7 exercise modifications for new growth. Well, today
Moderate Rules For Maximum Results: It's About Time You Start Growing!
As you hit your 40s, 50s and beyond, you realize that you are no longer able to do what you did in your late teens,
Tiger-Bend Push-Ups
Get in a push-up position with your shoulders directly above your hands. Now, lower the forearms and elbows down toward the floor. Your biceps should
Cable and Leg Curl Tibialis Raise
Everyone does work for the back part of the lower leg, but hardly anyone does work for the front part. The tibialis anterior, the major
Cable Crossovers with a Twist
The pectoralis major muscle functions not only to flex and adduct the humerus, but also to rotate the humerus medially like during an arm wrestle.
Half Foam Roller Calf Raise
Here’s a tip that may get those stubborn calves to start growing again. Consider it more of a machine modification than an exercise modification. Performing
High- and Low-Platform Wrist Curls
To take wrist curls a step further so to speak, try doing them seated on a platform. An adjustable step unit such as the Atlantis
Inverted Sit-Ups and Squats
Doing sit-ups on the floor or on a slant board is not a problem for most experienced lifters, but try doing them hanging upside down.
Neutral-Grip Chin-Ups
You know you’re supposed to vary the grip with chin-ups to avoid stagnation, promote balanced strength and size development, and possibly avoid recurring injuries. The
The Last Set: A Synergistic Combination of Volume and Intensity in Strength Training
In the strength world, you have volume proponents (VPs) and intensity proponents (IPs). The VPs push multiple sets as the optimal method to train, and
Breathing During Strength Training
“Chin up… Chest out… Look straight ahead… Brace the abdominals… Grip the bar tight… Push the ground away through all four corners of your feet…
7 More Advanced Exercise Variations
A few weeks ago I gave you a taste of 7 advanced exercise variations. Well, I’m back with 7 more that you can use immediately
Wrist Roller Exercise on a High Step
Prescribing a rep number is not always beneficial in strength training. Take the wrist roller exercise, for example. I have people perform this on a
Tube Lateral Raise and the Jettison Technique
If your goal is to build “barn door” wide shoulders, try tube laterals where you overload the top range. Here’s an example of elastic resistance