Radial and ulnar flexion are two unrehearsed motor patterns that you should train periodically. Learn where to place these movements in a periodization plan with other wrist and forearm exercises at this LINK.
Check out the new addition to the family. It’s called the Tib Bar and as the name implies, it works the tibialis anterior, a muscle that is often overlooked and undertrained. For a balanced approach to lower leg training, make sure to include regular work for the tibialis anterior. In the past, I’ve shown you…
It’s such a mad world these days that many people neglect to train their tibialis anterior (yes, the song playing in the video is Mad World—pun intended!). But this is one muscle you should give a “shin” about! The tibialis anterior rarely gets any direct attention, yet for muscle balance and lower-leg development, it should…
The general rule of thumb with step-ups is height before load: determine the appropriate step height first, then choose a load that allows you to perform the desired number of reps with good form. With the side step-up in particular, the maximum height is determined by how far forward you can move the working knee—or…
When performing a One-Arm French Press, I prefer using a rope attached to a mid-pulley rather than a bulky dumbbell. The rope offers better clearance and the cable provides smooth, constant tension throughout the entire range of motion. A dumbbell, on the other hand, can be awkward—often forcing people to tilt their head forward to…
Did you know that over 40% of people drop out of a fitness class shortly after joining—unless they sign up with a friend? In that case, the dropout rate plummets to just 6%. Clearly, working out with a buddy has real staying power. There’s something about training with a friend that makes the experience more…
Need a fast, effective workout that torches calories and fires up your whole body? This quick routine takes less than 20 minutes, can be done almost anywhere, and is built around High-Intensity Interval Training (HIIT) to help you: HIIT keeps your heart rate elevated during your session and boosts your metabolism for hours afterward, making…
Maybe you’ve reached a plateau in your workout. Or maybe your fitness goals seem to stay just out of reach. You’ve heard about “muscle confusion” and think that might be the answer to your problem. Jeff Monaco, director of education for Gold’s Gym, sees people get that idea all the time. But the phrase muscle…
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…
The Sicilian Crunch put me on the map many moons ago—consider this its reverse. It’s a negative-accentuated glute-ham raise that emphasizes the knee flexion component of the movement. If your gym has this machine, give it a try: Expect your hamstrings to be sore for a few days.