If you’re looking to build serious forearm strength and size, it’s time to step beyond the usual dumbbell and barbell wrist curls. Here are two unique cable variations—one using a high pulley and the other a low pulley—that will torch your forearm flexors like never before. High-Pulley Wrist Curl: Isolation at Its Best The high-pulley…
If you have a muscle group that refuses to grow, you have two options: Let’s break down both strategies and how to apply them effectively. 1. Prioritize the Weak Muscle Group The exercises you perform first in your workout receive the greatest training effect. Most people start with their strongest body parts, but if you…
If your goal is to maximize muscle growth, focusing on fewer muscle groups per session might be your best bet. Recent research suggests that training too many muscle groups at once could create a “competition for resources,” potentially limiting gains, especially during periods of low energy availability. This finding emphasizes the value of a split…
Are you looking to maximize your gains from muscle strength, power, or hypertrophy training? It may be time to rethink the traditional post-workout ice bath. Dr. Nick Tiller has shed light on why this popular recovery practice could actually be holding you back (Twitter link). Let’s explore the evidence and then point you toward a…
A new strength training protocol has surfaced that may help you maximize strength gains with less training time and effort. It’s called the 3/7 method, and according to a recent study, it can outperform other popular strategies for both strength and muscle growth. The study involved two groups of subjects who did arm curls with…
Here’s a great calf-building exercise I picked up from Paul Sklar. It’ll leave your calves feeling Tenderness—and if you’re watching with the sound on, you’ll know exactly what I mean! Dip belt calf raises are easy to do at home or in the gym using a standard chin/dip belt and some weight plates. You don’t…
Here are two effective ways to perform negative-accentuated lying leg curls: Method #1 Method #2 In both methods, the key is to lower the weight slowly and under control for a count of 8 seconds, maintaining a smooth, uniform tempo from top to bottom. If you find yourself unable to control the descent and it…
The isometronic training method is a powerful way to build muscle size and strength. Think of it as rack training—on steroids! Traditionally, it requires two sets of safety pins on each side of a power rack, allowing you to target the top, middle, and bottom third of a lift’s range. After completing a number of…
Here’s a post-workout shake recipe courtesy of my client, John. It contains: Believe it or not, taking some caffeine right after you train can speed up the delivery of nutrients into your system. I discuss this strategy in Carbs, Caffeine, and Training: A New Approach for Muscle Growth. If you’d like to learn more about…
Want a quick, powerful pre-workout kick that doesn’t involve fancy supplements? Here’s a simple recipe from Dr. Eric Serrano that’ll get you buzzing in the gym:Take a tablespoon of honey and mix it with either some coffee grounds or your favorite coffee. Stir it well, pop it in your mouth, and hold it there for…