Arms
Close Grip vs Wide Grip Lat Pulldown: Target Your Back Muscles!
Neither a close grip nor a wide grip is a proven universal winner for lat growth. Choose a handle and width that let you perform controlled,…
Exercise Guides
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Exercise Guides
The Victory Raise: The Only Exercise You Need for Big, Strong, Healthy Shoulders!
Well-developed shoulders don’t happen by accident. That’s because the shoulders are a very complex joint made up of multiple large and small muscles. And yet, when…
Exercise Guides
The Hatfield Squat: Combining the Benefits of Free Weights and Machine Training
Powerlifting is a sport of many federations and classifications. As such, lots of lifters can claim to hold world records. In fact, hardly a month goes…
Chest
One Arm Cable Chest Fly: Target Your Chest Muscles Effectively
Although unilateral training is not inherently better than bilateral training, many movement patterns in sports and everyday life are unilateral. A meta-analysis published in Frontiers in…
Core
Transform Your Core: Master the Hollow Roll for Total Ab Strength
As a veteran personal trainer with over 30 years of professional experience, I know abs and core training can be repetitive and boring. That’s because most…
Calisthenics
Wide Push-Ups: Strengthen Chest, Arms, and Core Effectively
I’ve been doing push-ups for as long as I can remember. They were a staple of my upper body training when I was an athlete, and…
Core
Dumbbell Squat Jump: Ignite Your Legs and Core for Strength
Jumping has been part of my workouts for almost as long as I can remember. As a young athlete, my coaches prescribed jumps to improve my…
Exercise Guides
Gorilla Squat: Master This Full-Body Exercise for Stronger Legs
I’ve been training for over 30 years. During that time, especially as I’ve gotten older, I’ve come to realize that warming up is one of the…
Exercise Guides
Boost Your Strength: Bosu Ball Squats for Total Lower Body
Stability training has become one of the hottest fitness trends of the past few years. As a result, it’s common to see people doing gym exercises…
Core
Jefferson Curls: Ultimate Guide to Strengthen Your Posterior Chain
Stretching is good for everybody’s body. Tight muscles can affect your posture and range of motion, contributing to injury (1). Prolonged sitting and sedentarism mean many…
Core
Standing Knee-to-Elbow: Target Your Core and Total Body Strength
As more and more people suffer from sedentary lifestyles, the quest for proper cardio and core exercises has never been more important. A sedentary lifestyle often…
Core
Unlock Total Body Strength with Split Jacks Workout
To have the best workout, you should do a proper warm-up. Research shows that a warm-up routine that elevates your core body temperature can significantly enhance…
Exercise Guides
Sissy Squat: Target Your Quads, Glutes, and Calves Effectively!
We’ve all heard the expression ‘shut up and squat.’ It’s basically telling us to forget all the bro-science and get busy under the heavy iron with…
Back
Activate Hamstrings & Glutes with Cable Good Mornings
I’ve been strength training since my mid-teens and a professional personal trainer since my early 20s. During that time, I’ve tried every type of exercise you…
Back
Strengthen Hamstrings & Glutes with Sumo Stance Good Mornings
I’ve been a personal trainer for over 30 years. During that time, I’ve helped hundreds of people achieve their fitness and athletic performance goals. These have…
Back
Smith Machine Good Mornings: Target Your Hamstrings & Glutes
As a personal trainer with over 30 years of experience, I’ve lost count of the times I’ve read or heard that using a Smith machine is…
Core
Strengthen Hamstrings & Glutes with Banded Good Mornings
I’ve been a personal trainer for over 30 years and helped hundreds of people reach their fitness and weight loss goals. But I’ve also heard all…
Core
Kettlebell Good Mornings: Strengthen Hamstrings & Glutes
I’m a long-time fan of kettlebell training. In fact, I was using them for ten years before CrossFit began popularizing them. That’s because I’ve been working…
Core
Staggered Stance Good Mornings: Target Your Hamstrings & Glutes
I’ve always liked the good morning exercise. As a powerlifter, bodybuilder, and strength training coach with over 30 years of experience, I’ve found them effective for…