One of the biggest challenges people face when traveling is maintaining their exercise routine. The two most common excuses? Lack of time and lack of resources. But where there’s a will, there’s a way! If you have a busy day of meetings or sightseeing, get your workout done early before work or play get in…
Think regular push-ups are too easy? It’s time to take your upper body workout to the next level with feet-elevated 1¼ push-ups. This advanced variation targets your chest, shoulders, triceps, and core with increased intensity, promoting greater strength and muscle growth. Steps for Performing Feet-Elevated 1¼ Push-Ups: Benefits of Feet-Elevated 1¼ Push-Ups: Tips: Conclusion: Feet-elevated…
Hanging leg raises stand as a cornerstone in core training, particularly beneficial for athletes, as they target the lower abdominal muscles and hip flexors. As your strength progresses, introducing advanced variations becomes crucial to sustain the challenge. In this article, we delve into two advanced hanging leg raise techniques designed to push your limits and…
If you’re going to do pull-ups, do them right! Instead of grinding out 3–4 sets of 10 “ugly” reps, flip the script: do 10 sets of 3–4 quality reps. You’ll get a better training response with far less risk of injury. If you struggle to complete even a few solid reps, focus on the eccentric…
First workout of the year and I had the pleasure of doing horizontal ring chin-ups (also known as inverted rows). This is a great exercise—if it’s done right! Three key points: brace the core, set the shoulder blades to start, and pause in the top (contracted) position. It’s natural for your range to diminish a…
A great exercise to pair with incline or standing presses is the subscapularis pull-up—also known as a lean-away pull-up. To perform it, pull yourself up to the bar, then push your body away from the bar as you lower down. Keep your core braced and control the descent all the way to the bottom. Give…
Dips on rings significantly increase stabilizer muscle activation. If you include a training phase with ring dips and then switch back to parallel-bar dips, don’t be surprised if your strength gets a noticeable boost. That said, ring dips are highly advanced and not for everyone. Beginners should master ring push-ups before attempting dips to build…
This is a great time to increase the number of push-ups you can do. Let’s say your goal is to hit 20 strict push-ups, but right now you can only manage about half that. Try this… Do 4 sets of 5 reps with 3 minutes of rest in between. That should be fairly easy given…
As 2019 comes to a close, let’s take a look back at our most popular and impactful articles of the year. These posts sparked conversation, challenged the norm, and offered practical strategies to help you train smarter. Here are the top 10, plus a bonus: 1. Heavy Hip Thrusts Are Dangerous One of the most…
That’s 15-year-old Joseph struggling with chin-ups in the first part of the video. The second part shows the results of just five sessions of eccentric training. So how did we improve his performance? Take a look at his program: A1. Mid-Grip Barbell Bench Press: 5 x 5 @ 5-0-X-0, 90sA2. Standing Rope Face Pull: 4…