Triceps extensions typically provide maximum overload when your forearms are parallel to the floor. However, performing them on a slight incline with cable resistance keeps constant tension on the triceps throughout the entire range of motion. This setup is especially effective because the cable increases resistance in the contracted position—something most free-weight variations lack. Be…
Try negative-accentuated lateral raises in your next shoulder workout. Raise the dumbbells with bent arms, then lower them slowly with your arms straight. This variation emphasizes the eccentric phase of the movement and puts your delts under serious tension. A few controlled reps can go a long way. To explore more negative-accentuated training methods, check…
Looking to bring up your rear delts? Here are two effective exercises that target the back of the shoulders—one focuses on the contracted position, while the other emphasizes the stretched position: Try incorporating these into your next training program to round out your shoulder development. For more great rear delt movements, check out Lateral Thinking…
Cueing the right muscles at the right time can make all the difference during strength training. Next time you deadlift, crank this song! In all seriousness, music can have a profound effect on your training. Choose the wrong track, and it could actually hinder your performance. To understand why, take a look at the classic…
When you’re feeling sick, the knee-jerk reaction is often to skip training and rest. But in some cases, exercise can actually be beneficial. To help decide whether or not you should train when you’re under the weather, use the neck rule: The Neck Rule → If your symptoms are above the neck — like a…
Several variables influence muscle hypertrophy (growth), including how much weight you lift (intensity), how many total reps you perform (volume), and how often you lift (frequency). But there may be one variable that trumps them all… Assuming intensity, volume, and frequency are sufficient, the most important variable for muscle hypertrophy is the amount of effort…
Everyone has their own unique pre-workout ritual. Some people prefer to blast music to get revved up for their workout. Others watch motivational videos, and some skip the external stimuli altogether—relying instead on a strong coffee to make them feel bulletproof! One thing’s for sure: nearly everyone has experimented with pre-workout supplements, and many have…
There are certain exercises that are simply too uncomfortable or seem to fatigue everything but the target muscle. Usually, you just stay away from them, but with some ingenuity, you can often find a solution to the problem. Here are five examples that are common in the gym: Front Squat Problem: Hard on wrists Solution:…
Wouldn’t it be nice to pop a can of spinach and gain instant strength like Popeye? While that may be a fantasy, there are ways to enhance your strength immediately. After years of researching strength training and learning from top experts, I’ve identified six unique methods to increase pushing and pulling strength instantly—no spinach required!…
Elevating the front or back of the feet during lower body exercises can significantly impact range of motion, body position, and muscle activation. Take squats, for example—raising the heels on a wedge, weight plates, or a 2×4 shifts more emphasis onto the quadriceps and helps those with tight hip flexors and calves squat deeper while…