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…
The sternum chin-up is a challenging exercise that targets your upper body, particularly the lats, biceps, and core. The goal is to touch the bar with your lower chest, increasing the range of motion and difficulty compared to regular chin-ups. As you continue your set, you may find that your range diminishes. When you can…
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 are a cornerstone of core training, especially for athletes, as they target the lower abdominals and hip flexors. As your strength improves, advanced variations are essential to continue challenging your core. Here, we explore two advanced hanging leg raise techniques designed to push your limits and elevate your core strength. Loading Progression…
Exciting news — I just got my hands on the Swissies45, and they’ve completely upgraded my chin-up game. No more awkwardly draping an EZ-curl bar over the power cage — now it’s all about efficiency and versatility. These handles are a game-changer. They allow for semi-supinated or semi-pronated chin-ups at any grip width you want….
Arthur Jones, a true visionary in the realm of strength training, left an unforgettable mark on the fitness industry with his groundbreaking Nautilus equipment. But beyond the hardware, he shared a wealth of wisdom that continues to influence the way we train today. In this post, we’ll explore four key lessons from Arthur Jones that…
Amanda knows that it’s a deadlift, not a bouncelift! Watch her crush 230 pounds for 4 reps with impeccable control – this is how it’s done! In this demonstration, Amanda shows the art of deadlift control, proving it’s not just about how much weight you lift, but how well you lift it. Her mastery of…
Love finishing your workouts with 20-rep squats? Goblet squats are fantastic for building strength and endurance, but handling a heavy dumbbell or kettlebell can sometimes be tricky—especially as fatigue sets in. The solution: try a cable setup! Attach a triangle handle to a low pulley, grab it like a goblet, and you’re ready to go….
Looking for a way to enhance your recovery after weight training? Try taking a sauna! Adding a 20- to 30-minute sauna session after your workout can provide a host of benefits—especially during a deset week, when training volume is intentionally reduced to set up a bigger peak the following week. Since workouts are shorter during…
I like to program ring dips after 3–4 rounds of parallel-bar dips. The rings force your stabilizers to work harder, which not only makes the exercise more demanding but also carries over to stronger performance back on the parallel bars. And with more strength, you can build more muscle. That’s the upside. The downside is…