Blog
Why Most GVT Books Give You a Routine — and German Volume Training 2.0 Gives You a System
German Volume Training has been misunderstood, misapplied, and watered down for decades. German Volume Training 2.0 rebuilds the legendary method into a brutally effective six-phase system for lifters who want real gains in both muscle and strength.
How To Bring Up Lagging Body Parts
Learn how to target lagging body parts by adjusting training priority, workload, exercise selection, and programming strategies to create better balance, symmetry, and muscle growth.
7 More Exercise Modifications For A Winning Physique
Explore seven advanced exercise modifications designed to add variety, increase training stimulus, and help build a stronger, more balanced, and more muscular physique.
Moderate Rules For Maximum Results: It's About Time You Start Growing!
Learn how moderate loads, reps, tempo, and rest intervals can help lifters train smarter, manage recovery, and continue building strength and size as training age and life demands increase.
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
Discover how combining multiple sets with a high-effort final set can balance volume and intensity, helping lifters stimulate strength, muscle growth, and measurable workout progress.
Breathing During Strength Training
Learn how proper breathing, bracing, and technique support safer and stronger lifting by helping you maintain control, stability, and performance during strength-training exercises.
7 More Advanced Exercise Variations
Add variety and new stimulus to your workouts with seven advanced exercise variations designed to challenge your muscles, improve training progress, and keep your strength program moving forward.
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
Telle Shoulder External Rotation
This exercise is named after Jerry Telle, an exercise scientist out of Colorado. Think of the regular side-lying dumbbell external rotation, but instead of moving
Swiss Ball Side-Lying Dumbbell Lateral Raise
We know that the supraspinatus plays a greater role during the first 15–30 degrees of humeral abduction (in simpler terms, the beginning of a lateral
Prone Lateral Ball Roll
In some cases it’s best to count reps, and in other cases it’s best to regulate the time under tension. The prone lateral ball roll
Accommodating Resistance on the Reverse Hyperextension
The reverse hyperextension is an excellent movement for the posterior chain. To enhance its effect, resistance bands can be added to provide greater overload where