Blog
One Set, More Often: The Low-Volume, High-Frequency Method for Strength and Muscle
Can one hard set build serious strength and muscle? Discover how low-volume, high-frequency training uses quality work, faster recovery and frequent exposure to keep progress moving.
High- and Low-Platform Wrist Curls
Changing platform height changes where wrist curls hit hardest. A high platform emphasizes the contracted position, while a low platform loads the stretch for a more complete forearm-training effect.
Inverted Sit-Ups and Squats
Gravity boots turn basic sit-ups and squats into a serious inverted challenge. This video shows how inverted sit-ups and inverted squats can hammer the core, hip flexors, and lower body in a very different way.
Neutral-Grip Chin-Ups
No neutral-grip chin-up bar? This video shows three practical workarounds—triangle handles, PVC grips, and wood grips—so you can keep rotating grips and building balanced upper-body strength.
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
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.