Brandon Holder, Author at T NATION https://www.t-nation.com/author/brandon-holder/ T Nation Articles Mon, 03 Apr 2023 18:06:07 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.7 https://www.t-nation.com/wp-content/uploads/2019/08/favicon.ico Brandon Holder, Author at T NATION https://www.t-nation.com/author/brandon-holder/ 32 32 7 Superior Triceps Exercises You Haven't Even Tried https://forums.t-nation.com/t/7-superior-triceps-exercises-you-havent-even-tried/281447 Tue, 14 Mar 2023 12:00:39 +0000 https://www.t-nation.com/?p=105041 Read the full article at 7 Superior Triceps Exercises You Haven't Even Tried

]]> Go Heavy, Explode, Go Home: The Contrast Method https://forums.t-nation.com/t/go-heavy-explode-go-home-the-contrast-method/280500 Mon, 19 Dec 2022 13:00:49 +0000 https://www.t-nation.com/?p=102902 Read the full article at Go Heavy, Explode, Go Home: The Contrast Method

]]> Get Strong with a Big ROM https://forums.t-nation.com/t/get-strong-with-a-big-rom/278399 Mon, 25 Jul 2022 12:00:31 +0000 https://www.t-nation.com/?p=98288 Get Strong With An Extra Deficit You'll get strong if you have a semi-decent program and good form. But after a point, you won't be able to add five pounds every week to your lifts as you once could. The progress will come slower and in smaller increments. One way to progress? Increase the range

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]]> Tempo Training for Strength & Hypertrophy https://www.t-nation.com/training/tempo-training-get-stronger-grow-muscle/ Wed, 04 May 2022 12:00:24 +0000 https://www.t-nation.com/?p=95897 What is Tempo Training? Tempo refers to rep speed. And it's just as important as sets and reps for building size, strength, or power. You can slow down different parts of a rep, hold the rep longer at certain points, or speed up the lifting or lowering of a rep to get different adaptations depending

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]]> 5 Deadlift Variations You've Never Even Tried https://forums.t-nation.com/t/5-deadlifts-youve-never-tried/278011 Mon, 18 Apr 2022 12:00:44 +0000 https://www.t-nation.com/?p=95818 The Right Deadlift for a Backside Overhaul Lifters debate the merits of the conventional and sumo deadlifts. And as long as you're not using bad form, they're both fine. But there isn't much discussion of the other deadlift variations. These alternatives deliver massive benefits for the glutes, hams, and upper back. In some aspects, they're

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]]> 39 Anti-Aging Power Exercises https://forums.t-nation.com/t/39-anti-aging-power-exercises/278001 Wed, 30 Mar 2022 12:00:19 +0000 https://www.t-nation.com/?p=95002 Power Training is Anti-Aging Exercise We rapidly lose the ability to generate athletic power as we age. Studies show that power begins to diminish after age 40, and those who manage to retain their ability to express power tend to live longer. So, power training is legitimately an anti-aging exercise. Power has the shortest retention

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]]> 23 Elite Band Exercises https://www.t-nation.com/training/resistance-band-exercises-workouts/ Wed, 16 Feb 2022 13:00:38 +0000 https://www.t-nation.com/?p=92952 Advanced Resistance Band Exercises Grab those resistance bands you use for pull-aparts and start considering them essential pieces of training equipment. Because they are... at least if you want to take your workouts to the next level. Test out these four training methods. You'll see results (pretty quickly) with your technique, strength, and even size.

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]]> Upper-Back Workout: 5 Training Methods https://www.t-nation.com/training/bodybuilding-upper-back-workout/ Thu, 30 Dec 2021 13:00:48 +0000 https://www.t-nation.com/?p=91785 A Better Back Workout The upper back deserves more attention. Sure, it's important for posture and shoulder health, but it's also a sign that you know what you're doing in the gym. Try a couple of these training methods in your next back workout. You'll feel better, look better, and get stronger. But First, Don't

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]]> 24 Grip Strength Exercises: A Complete Guide https://www.t-nation.com/training/how-to-increase-grip-strength-exercises/ Thu, 11 Nov 2021 13:00:28 +0000 https://www.t-nation.com/?p=90225 Better grip strength leads to increased gains in the gym and better performance on the field. It's also one of the best predictors of healthy aging and female attraction. One problem: It can be tough to know if you're making progress. Luckily, there's an easy way to test your grip. It can even be used

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]]> 15 New Ways to Overhead Press https://www.t-nation.com/training/overhead-press-exercise-shoulder-size/ Thu, 04 Nov 2021 12:00:32 +0000 https://www.t-nation.com/?p=89862 The barbell overhead press is one of the best exercises for building shoulder size, total-body strength, and shoulder stability. But it may not be appropriate for everyone. Some people aren't built to effectively and safely perform the overhead press with a bar. A structural or technical limitation could cause that. The lift should never be

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