If you’ve struggled to feel your rear delts working—or to fill in that rear delt gap—this variation of the bent-over lateral raise could be the solution. Instead of dumbbells, I’m using two 5-pound weight plates (though dumbbells work too). Here’s the key: You don’t need a lot of weight—in fact, most people go too heavy…
Learn how weight training can deliver multiple fitness benefits in one efficient workout, including strength, muscle, body composition, flexibility, cardiovascular health, and overall training economy.
Explore four timeless strength training lessons from Arthur Jones, the visionary behind Nautilus, including eccentric training, exercise intensity, machine design, and principles that still influence modern workouts.
Joseph had tried various sports and activities when he was in grade school. Nothing clicked. He was a below-average student, often getting in trouble at school. Watching cartoons and playing video games were his only interests. His mom was desperate. She brought him to me at 12 years old, not sure he would last, but…
If your knees or low back are killing you from all the stay-at-home sitting, keep this in mind: every pound you carry out front is seven on your back and five on your knees. Instead of relying on immune-suppressing painkillers, strengthening your joints and losing some weight may be the best medicine for you. How…
Here’s a great triceps exercise I’m currently using: the high-pulley overhead triceps extension. It’s performed bent-over in a lunge position using a rope. As you extend the elbows, flare the hands outward and pause briefly in the contracted position. On the return, make sure your forearms make contact with your biceps to achieve a full…
For several weeks now, 15-year-old Joseph has been working hard on hanging-band squats and assisted chin-ups. Friday night he was able to see what effect that type of training has had. After working up to 45 pounds per side on hanging-band squats, he was ready for conventional squats with the “big plates.” No problem! Now,…
Albert Einstein once defined insanity as doing the same thing over and over again but expecting different results. There are many examples of insane traditions in the health and fitness world. Here are some that come to mind… Insane Nutrition Tradition We’re told to eat less to lose weight, so people restrict their calories…
Weight training can have a profound effect on bone density — but only if the weights lifted are truly significant and supported by the spine, not just moved by the limbs. Squats fit the bill perfectly. Unfortunately, most females don’t go heavy enough to fully reap these bone-building benefits. A common concern among women is…
Learn how to make weight training more efficient by cutting through common training myths and using smarter workout strategies to build strength, improve performance, and get better results in less time.