Patrick Dale, PT, ex-Marine
Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos.
He’s not just an armchair fitness expert; Patrick practices what he preaches! He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding.
When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years.
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Learn MoreMore From Patrick Dale, PT, ex-Marine
Training Exercises
- The 12 Best Landmine Exercises for Building Muscle Mass and Strength
- HIIT vs. LISS Cardio: Which One Is Best for Fitness and Fat Loss?
- 12 Best Bent Over Row Alternatives for A Bigger, More Muscular Back
- Z Press — How-To, Muscles Worked, Variations, and Benefits
- 10 Best Face Pull Alternatives: Exercises for Better Posture and Shoulder Health
- Wide Stance Squats Guide: Muscles Worked, How-To, Tips, and Variations
- Steady-State Cardio: Pros and Cons
- One-Arm Pull-Up Guide: Muscles Worked, How to, Variations, Alternatives, and Tips
- Fat Grip Training Guide: Benefits, Exercises, Dos and Don’ts
- Front Lever Raises Guide: Muscles Worked, How-To, Variations, and Tips
- Australian Pull-Ups Guide: Muscles Worked, How-To, Variations, and Tips
- Handstand Push-ups Guide: Muscles Worked, How-To, Variations, and Tips
- The 11 Best Medicine Ball Slam Alternatives for Fat Loss, Conditioning, and Muscle Power
- Close Grip Dumbbell Press: Muscles Worked, How-To, Variations, and Tips
- The 11 Best Triceps Pushdown Alternatives
- Hand-Release Push-Ups Exercise Guide
- The 13 Best Romanian Deadlift Alternatives
- How to Train Your Stabilizer Muscles for Increased Performance
- Deadlift Form 101: How to Lift More Weight Safely
- How Many Exercises Per Workout Should I Do?
- Lose It: Exercises for Back Fat
- Overtraining: How Much Exercise Is Too Much?
- How Long Should You Wait to Workout After Eating?
- The 10 Best Back Stretching Exercises
- Psychological Tricks for Getting More Reps Per Set
- How Many Exercises Should You Do Per Muscle Group?
- The 12 Best Kettlebell Back Exercises
- Circuit Training: The Ultimate Guide
- The 12 Best Cable Crossover Alternatives
- Barbell Kickbacks Exercise Guide: Muscles Worked, How-to, Benefits, and Variations
- The 7 Best Lower Trap Exercises
- Floor Press Vs. Bench Press – Which One Should You Do?
- Yates Row Exercise Guide: Muscles Worked, How-to, Benefits, and Variations
- 10 Best Hip Thrust Alternatives for a Stronger Posterior Chain
- How to Do The Stomach Vacuum Exercise
- The 10 Best Alternatives to Lunges for Bad Knees
- The 12 Best Back Extension Alternatives
- The 21 Best Chin-Up and Pull-Up Variations for a Bigger and Stronger Back
- The 8 Most Common Squat Mistakes and How to Fix Them
- Leg Extension Alternatives: 13 Best Alternatives for Quads Size and Strength
- The 18 Best Smith Machine Exercises
- The 8 Most Common Deadlift Faults and How to Fix Them
- The 10 Best Exercises for Stronger Rhomboids
- The Chin-Ups For Size and Strength Guide
- The 10 Best CrossFit Exercises for Bodybuilders
- 15 Best Leg Curl Alternatives for Stronger Hamstrings
- Kroc Rows: Muscles Worked, Benefits, How-to, and Alternatives
- The Ultimate Guide to Lunges: Muscles Worked, Benefits, How-to, and Variations
- 15 Best Overhead Barbell Press Variations for Big, Powerful Shoulders
- Kroc Rows Vs. Pendlay Rows – Which One Is Best?
- What is an Accessory Exercise and How To Use Them For Increased Strength And Muscle Mass
- The Best Bodyweight Exercises for Powerlifting
- Best Side Delt Exercises for Broader, More Powerful Shoulders
- The Best Long Head Triceps Exercises for Thicker, Stronger Arms
- Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations
- 15 Ways to Avoid Back Pain in The Gym
- Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations
- Build Strength and Size With The 15 Best Deadlift Variations
- 15 Best Barbell Bench Press Variations
- Hook Grip Deadlift Guide – Benefits, How-To, Tips And Variations
- 15 Best Cable Exercises for Abs
- The Best Exercises for A Thicker, Stronger Neck
- Best Bench Press Alternatives For A Big, Powerful Chest
- Rollouts: Benefits, Technique, And Alternatives For Stronger Abs
- Special Forces Training: How To Be Fit For Anything
- Wall Sit Exercise Guide – Benefits, How-To, and Variations
- The Best Exercises to Improve Your Vertical Jump
- The Best Glute Ham Raise Alternatives For A Stronger Posterior Chain
- 24 Best Weighted Bar Exercises for Toning and Fitness
- 10 Lat Pulldown Alternative Exercises for A HUGE Back
- The Best Upright Row Alternative for Huge Shoulders and Massive Traps
- T-Bar Row Alternative For a Massive Back
- The Best Hack Squat Alternative for Bigger, Stronger Legs
- What is the Best Chin-up and Pull-up Alternative?
- How and Why To Do The Windmill Exercise
- Pull-Ups Vs. Chin-Ups – Which One is Right for You?
- The 10 Best BOSU Ball Exercises
- Chest Press Vs. Bench Press – Which Should You Do?
- The Couch Stretch – Why, How-to, and Variations
- Lunges vs. Squats – Which Exercise is Best?
- Build a Stronger Core with Shovel Lifts
- Build Strength by Greasing The Groove
- How to Build a Stronger Grip at Home
- Weighted Carries for Strength and Size
- The 12 Best Glute Exercises For Mass
- The 21 Best Shoulder Exercises For Big, Powerful Delts
- Eccentric Vs. Concentric Training
- Isotonic vs. Isometric Exercises – Differences, Benefits, and Examples
- How To Master The Bar Muscle Up
- Dumbbells vs. Kettlebells – Which One Should You Use?
- The 12 Best Step Exercises
- The 12 Best Forgotten Exercises
- Cheat Reps – How And When To Use Them
- Turkish Get Up Guide: How To Master The Turkish Get Up
- Reverse Hyperextension Guide — Muscles Worked, Variations And Benefits
- Dumbbell Snatch Exercise Guide
Workouts
- Myo-Reps Workout for Muscle Size and Strength
- The 9 Best Joint-Friendly Bodybuilding Training Methods
- The Functional Training Split: Overview, Benefits and Sample Workouts
- Full-Body Workout Plan – Design Your Own + Sample Workouts
- Ectomorph Workout: The Skinny Guy’s Training Guide
- How to Get Bigger Thighs: The Ultimate Leg Workout
- Arnold Schwarzenegger Volume Workout Routines
- How to Build a V-Taper – Training Guide and Nutrition Tips
- Gym Workout for Beginners to Lose Weight
- 7-Day Workout Plan to Smash Through Training Plateaus
- The 10 Best Long Head Biceps Exercises for Bigger Arms and A Higher Peak
- The 10 Best Dumbbell Chest Exercises You Can Do Without a Bench
- Speed Training Plan: How to Run Faster
- Calisthenics Back Workout for Size and Strength
- Mace Workouts for Beginners
- Booty Band Workout: Build Your Best Lower Body EVER!
- Full-Body Vs. Split Workouts: How to Choose
- The 12 Best Bodyweight Shoulder Exercises + Workout
- AMRAP Workout Guide: Definition, Benefits, Drawbacks, Example Workouts, and Tips
- Jump Rope: The Ultimate Guide
- The 15 Best Dumbbell Back Exercises + Workout
- The 15 Best Back Exercises at Home + Workout
- Build Muscle Strength and Mass with The One Lift A Day (OLAD) Workout
- Bro Split: The Ultimate Guide
- The Best 3-Day Workout Split Routine
- Time Under Tension – Does it Matter or Just a Myth?
- The Best 5-Day Dumbbell Workout Split
- Burn Fat and Build Muscle with Our Top 10 Tabata Workouts
- Home Workouts: The 10 Best Barbell Back Exercises + Workout
- Washboard Abs: The Ultimate Guide
- How to Build Bigger Shoulders: Overhead Press Hypertrophy Guide
- The Best 5-Day Workout Split Routine
- Front Squat Hypertrophy Guide – Build Bigger Legs
- Layne Norton’s PHAT Workout for Size and Strength
- The One Kettlebell Workout
- Old School Muscle: The Frank Zane Growth Program
- The 12 Best Squat Variations for Hypertrophy and Strength
- The 10 Best Combo Exercises for More Efficient Workouts
- Build Muscles in Minutes With High Intensity Training (HIT)
- Solitary Fitness: The 10 Best Prison Workouts
- 10 Best EMOM Workouts to Burn Fat and Get Fit
- The 12 Best Assault Bike Workouts
- Can You Do Squats and Deadlifts on The Same Day?
- Build Muscle Fast: The BEST Full-Body Dumbbell Home Workout
- 10 Workout Hacks for More Productive Training
- 7 Powerful Lower Body Strength Routines
- 13 Ways to Avoid Hip Pain in The Gym
- Calisthenics Training: A Beginner’s Guide
- Fun and Effective Metcon Exercises and Workouts for Big Guys
- The 25 Best Joe Weider Training Principles and Methods
- 10 Best Short Head Biceps Exercises For Bigger Upper Arms
- Get More From Your Workouts with Supersets: The Ultimate Guide
- Build Muscle Faster with Drop Sets: The Ultimate Guide
- Sculpt The Perfect Six-Pack with The Best 30-Minute Outdoor Ab Workout
- How to Train to Survive the Zombie Apocalypse!
- The 12 Best Strength Training Exercises for Runners
- Build Your Program: How to Design the Perfect Training Plan
- How to Increase Strength: Your Guide to Getting Strong
- Get Fighting Fit with This MMA-Inspired Workout Plan
- Reverse Pyramid Training Guide: Build Muscle and Strength
- 10 Ways to Make Any Exercise More Effective
- Get BIG With Our Ultimate Bulking Workout Plan
- A Head by Head Guide to Deltoid Training
- The Best Exercises To Bring Up Your Teardrop Quad Muscle
- The Best Lateral Head Triceps Exercises for Bigger Arms
- 10 Best Leg Press Alternatives
- Three Killer Leg Workouts for Muscle Growth
- Build Muscle and Strength with Dynamic Tension
- The 3 Best Exercises For Each Muscle Group
- Barbell, Dumbbell, and Kettlebell Complexes to Get Ripped Fast
- The 13 Best Methods For Increasing Training Intensity
- The Old School 20-Rep Squat Routine for Size and Strength
- How To Build Muscle And Strength With A Sled
- Eight of the Best Workout Games
- The 12 Best Workout Splits
- The Best Hip Extension Exercises
- 5 New Hypertrophy Workouts for Packing on Muscle Mass
- Leg Press Exercise Guide – Muscles Worked, How-To, Benefits, Tips And Variations
- Reverse Curls Guide – Muscles Worked, How-To, Benefits, Tips And Variations
- The Best Lower Pec Exercises for a Sculpted Chest
- Suitcase Deadlift Guide: Muscles Worked, How-To, Benefits, Variations, And Mistakes
- The Ultimate Push-Pull-Legs Workout Guide
- Split Squat Exercise Guide: How-To, Muscles Worked, Variations, and Benefits
- The Best Compound Exercises
- Body Saw Exercise Guide: Muscles Worked, How-To, Benefits, Variations, And Tips
- Top 7 Lats Exercises For Building Bigger and Stronger Lats
- 10 Home Workouts You Can Do With Single Dumbbell Or Kettlebell
- 9 Weeks to a Bigger Deadlift Program
- Zottman Curl Guide – Muscles Worked, How-To, Benefits, Tips And Variations
- Guillotine Press Guide – Muscles Worked, How-To, Benefits, Tips And Variations
- Best Dumbbell Workout To Build Muscle at Home
- The 7 BEST Single Dumbbell Workouts
- Bodyweight Skull Crushers Guide: Anatomy, How-To, Variations and FAQs
- The Best Six-Pack Abs Workout You Can Do At Home
- The Best At-Home Dumbbell Shoulder Workout
- How To Do Inverted Rows At Home – Strong Back and Bigger Biceps
- Equipment-Free Full-Body HIIT Home Workout
- The 5 Best At-Home Workout Plans
- At-Home Leg Workouts For A Stronger Lower Body
- The Best Chest Exercises You Can Do At Home
- The 5 Best Unilateral Leg Exercises
- The Complete Stiff-Leg Deadlift Guide: How-To, Benefits & Variations
- T-Bar Row Exercise Guide: Muscles Worked, How-To, Benefits, Variations & Mistakes
- Kettlebell Deadlift Guide: Muscles Worked, How-To, Variations And Benefits
- 10 Best Chest Exercises For Building Bigger Pecs
- Best TRX Back Exercises For a Thick Rock-Solid Back
- Best Quad Exercises: Top 10 Quad Exercises of All Time
- Best Trap Exercises – Build Towering Trapezius
- Best Forearm Exercises
- Best Old-School Calf Workouts & Exercises
- Best Old-School Triceps Workouts
- Best Old-School Back Workouts
- How To Do Russian Twists And Five Exercises That May Be Better
- 10 Best Back Exercises for Building Muscle Strength and Size
- Deficit Deadlifts – Benefits, Correct Technique, Mistakes To Avoid, And Alternatives
- Dumbbell Bench Press Guide: Benefits, Performance, and Variations
- The 7 Best Grip Variations For Bodybuilding
- Guide To The Close Grip Bench Press For Bigger, Stronger Triceps
- 5 Exercises That Are Better Than The Chest Press Machine
- The 12 Best Biceps Exercises
- 7 Deadlift Alternatives – When Deadlifts Aren’t An Option
- Regular Squats vs. Box Squats – Which Is Best For Building Powerful Legs?
- Do Straight Arm Pulldowns For Wider, More Powerful Lats
- How to Sculpt an Adonis Belt
- How Deep Should You Squat?
- The Best Workouts For Bigger, Stronger Back
- Build Bigger Legs With This Brutal Lower Body Workout
- The 8 Best Lat Exercises For A Bigger, Stronger Back
- The Complete Guide To Bulgarian Split Squats
Training
- Myo-Reps: What Are They and How to Use Them
- Hip Flexors: The Best Psoas Exercises and Stretches
- How Long Should A Workout Last?
- What is Skinny Fat and How to Fix It
- How Often Should You Work Out?
- How Long Should You Rest Between Sets?
- How to Train for Strongman in A Commercial Gym
- 12 Gym Bag Essentials for Better Workouts
- Myth or Fact: Do Squats Make You Shorter?
- CrossFit Strength Program – Why and How to Strength Train for CrossFit
- 15 Ways to Prevent Knee Pain at The Gym
- 13 Ways to Avoid Shoulder Pain in The Gym
- The Importance of Sleep for Building Muscle and Losing Fat
- Barbells vs. Dumbbells: Which is Best?
- How To Use A Deload Week To Make Faster Progress
- How to Bring Up a Lagging Muscle Group
- 13 Ways to Prevent Elbow Pain When Working Out
- 8 Ways to Speed Up Recovery After Training
- How to Burn Fat with Strength Training
- The Strength Training Mistakes You Need to Stop Making NOW!
- Bodyweight Exercises To Avoid And What To Do Instead
- How Often Can I Do Bodyweight Training?
- 6 Reasons Why You Aren’t Gaining Muscle Mass
OP-ED
- HGH Bubble Gut: Abdominal Distension in Bodybuilders
- The Gym-Goer’s Guide To The Coronavirus Outbreak
Supplements
- Is Creatine Bad for You?
- Glutamine Guide: Benefits, Dosage, and When To Supplement
- How Long Does Pre-Workout Last?
Uncategorized
Nutrition Tips
- Reverse Dieting: How-to, Benefits, Drawbacks and More
- Workout Nutrition: Old School Bodybuilding Diet
- The Metabolic Confusion Diet: Is It the Right Diet for You?
- How to Lose Weight Without Dieting – And Keep it Off!
- How To Say Goodbye To Loose Skin After Weight Loss
- How To Get Rid Of Lower Belly Fat
- The Top 20 Simple Weight Loss Tips
Exercise Guides
- Knuckle Push-Ups: Muscles Worked, How-To, Benefits, and Drawbacks
- Dead Hangs: Muscles Worked, How-To, Benefits, and Variations
Weightlifting Program
- The Strength Sports Training Program
- The Best Power Exercises That Aren’t Olympic Lifts
- Olympic Weightlifting Guide and Beginner’s Program
Programs
Legs and Glutes
Weightlifting
Strongman
Nutrition
Latest
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