Blog
Leo’s Chin-Up Journey (Day 1): From Zero to Hero
Can’t Do a Chin-Up? Neither Could Leo… But That’s About to Change. Leo started training with me back in September. Our initial focus was body
How to Use Weight Training as a Tool to Stop Wasting Valuable Time in the Gym
Many myths exist regarding weight training. For instance: The list goes on. None of these are entirely true. Weight training is simply a tool—it’s not
Muscle Devices and Weight Room Alternatives
Over the years, the fitness industry has introduced countless muscle-building devices—some useful, others not so much. The good news is that there’s almost always a
Ride The Extensive-Intensive Wave For Maximum Muscle Mass
If you’ve been in the muscle-building game for a while, you know you can’t stick with the same routine forever. No matter how well it
How to Plan Strength Training Programs for Maximum Results
In this presentation, I discuss a fresh approach to structuring strength training programs. I call it the Alternating Conjugate Periodization Model, and I think you’ll
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. In the winter, my goal 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,
2013 in Review: A Look at our Articles, Blog Posts, Discussions, and More…
As we step into a new year, let’s take a moment to look back at some of the top content from 2013—from articles and blog
Tiger-Bend Push-Ups
Start in a push-up position with your shoulders directly above your hands. Lower your forearms and elbows toward the floor until your biceps make full
Cable and Leg Curl Tibialis Raise
Most lifters train their calves regularly, but the tibialis anterior, the major muscle on the front of the shin, is often neglected. This imbalance can
Cable Crossovers with a Twist
The pectoralis major isn’t just responsible for flexing and adducting the humerus—it also plays a key role in medial rotation of the arm, like during
Half Foam Roller Calf Raise
Struggling to get your calves to grow? This simple machine modification might do the trick. Performing calf raises on a rounded platform increases your range
High- and Low-Platform Wrist Curls
Want to take wrist curls to the next level? Try performing them while seated on a platform. An adjustable step unit, like the Atlantis Leg
Inverted Sit-Ups and Squats
Standard sit-ups on the floor or a slant board are no challenge for most experienced lifters—but try doing them while hanging upside down, and you
Neutral-Grip Chin-Ups
You know the importance of varying your grip during chin-ups—to prevent stagnation, promote balanced strength and size development, and reduce the risk of recurring injuries.
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 seven advanced exercise variations. Well, I’m back with seven 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