Blog
The Ultimate Forearm Blueprint: Wrist Curls, Wrist Rollers & Grip Strength
Most lifters train their forearms as an afterthought. This complete guide covers wrist curls, reverse wrist curls, wrist rollers, radial and ulnar deviation, pronation, supination, The Formulator, and a 10-phase plan for building stronger wrists, bigger forearms, and a better grip.
Wrist Roller Exercise on a High Step
Use the wrist roller on a high step and train it for time, not arbitrary reps. Sixty seconds becomes the target—when the clock is up, the set is over, whether your forearms like it or not.
Tube Lateral Raise and the Jettison Technique
A shoulder-training demonstration combining tube resistance with the jettison technique to extend the set and increase delt fatigue.
Telle Shoulder External Rotation
A shoulder external-rotation variation associated with Jerry Telle, aimed at training the rotator cuff through a practical setup.
Swiss Ball Side-Lying Dumbbell Lateral Raise
A lateral raise variation performed on a Swiss ball to change body position, challenge stability, and target the shoulder differently.
Prone Lateral Ball Roll
A core-training drill using the Swiss ball to challenge trunk control, lateral stability, and controlled movement under tension.
Accommodating Resistance on the Reverse Hyperextension
A reverse hyperextension variation using accommodating resistance to challenge the posterior chain more effectively through the range.
A Wrist-Friendly Version of the Reverse Bench Press
A reverse bench press modification designed to reduce wrist discomfort while keeping the movement useful for triceps-focused training.
Fascial Cable Flye
A chest-training variation using cable resistance to create a specific flye pattern and emphasize pec tension through the movement.
Accommodating Assistance on the Nordic Hamstring Curl
A demonstration of how to make Nordic hamstring curls more scalable with accommodating assistance while still targeting the hamstrings hard.
Lean-Away Dumbbell Lateral Raise
A shoulder-training variation that changes the strength curve of the lateral raise and challenges the delts through a different line of pull.
Lower Russian Twists (aka “Windshield Wipers”)
A demonstration of lower Russian twists, also known as windshield wipers, for advanced core control and rotational strength.
The One-Lift-A-Day Cure: A Training Prescription For Larger And Stronger Muscles!
Discover a focused one-lift-a-day training approach that removes unnecessary exercise volume and uses simple, targeted programming to build size, strength, recovery, and long-term progress.
7 Advanced Exercise Modifications
Learn seven advanced exercise modifications that use grip changes, range-of-motion adjustments, and technique tweaks to create new training stimulus and improve long-term strength progress.
The Power Rack and The Power Pill
Explore the difference between true strength training progress and shortcut thinking, including the role of discipline, smart programming, and consistent work in building long-term muscle and performance.
Strength Training Lecture – Metabolic, Neural & Hormonal Effects of Tempo
A lecture clip on training tempo and how speed, control, and time under tension can influence metabolic, neural, and hormonal responses.
Strength Training Lecture – Abdominals as Anti-Rotators & Anti-Lateral Flexors of the Trunk
A lecture segment explaining the abdominals as anti-rotation and anti-lateral flexion muscles, with implications for smarter core training.
Strength Training Lecture – Hypertrophy after 3 Weeks
A strength-training lecture clip discussing hypertrophy timelines and what can happen after the first few weeks of structured training.
On The Road to Inactivity: How to Exercise Your Right to Travel
Learn how to stay active while traveling with practical strategies for overcoming limited time, lack of equipment, and disrupted routines so your fitness does not fall apart on the road.
The Elite Trainer Book Review
A review of The Elite Trainer, highlighting its practical strength-training principles, individualized program design, and value for personal trainers, coaches, and serious fitness professionals.
How to Write a Fat Loss Program (Part 2)
Part two of the fat-loss programming series, expanding on how to organize training variables for better body-composition results.