Alex Mullan, Author at T NATION

Tip: Front Squat to Box

Alex Mullan — Wed, 25 Oct 2017 17:15:00 +0000

Use whichever grip is most comfortable for you: arms crossed, clean grip, or strapped clean grip. Set the box or bench just below parallel. Lower each rep for 3-4 seconds. Pause on the bench for 1-2 seconds. Lean forward slightly and contract your glutes and hamstrings to initiate movement off the bench. Drive your hips

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Tip: Continuous Tension Hack Squat

Alex Mullan — Thu, 19 Oct 2017 17:15:00 +0000

Set your feet just outside shoulder-width with your toes turned slightly outward. Aim to drop your ass to your heels on each rep while letting your torso slide down between your legs. Do smooth, continuous pumping reps with no pausing at the top or bottom.

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Tip: The Duck Lunge

Alex Mullan — Tue, 17 Oct 2017 20:15:00 +0000

You likely won't need weight for these. If you do, grab a pair of dumbbells. Take shorter strides while never coming out of the "crouched" position. Move with control through each rep. Try not to pause at any point during your set. Do 15 steps per leg.

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Tip: The 6-12-30 Method for Big Quads

Alex Mullan — Sun, 01 Oct 2017 17:00:00 +0000

Crazy and Effective Building big legs isn't easy. It takes a little bit of crazy to push yourself through a wicked leg session. But that's what it takes to really add size to your wheels. The workout below contains just the right amount of crazy to get the job done. This is a tri-set, meaning

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Tip: Fire Up Your Shoulder Growth

Alex Mullan — Fri, 08 Sep 2017 11:00:00 +0000

Most lifters aren't genetically blessed with big shoulders. It takes hours of work and countless reps. But if you're smart about how you train your delts, use effective exercises, and focus on maximizing the training effect of each rep, you can shorten the process to some extent. The tri-set below will build your delts and

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Tip: The Glute and Ham Exercise You've Never Tried

Alex Mullan — Tue, 05 Sep 2017 11:00:00 +0000

Make this exercise a staple of your lower-body/posterior chain training day: Horizontal Hyperextensions with Stretch Emphasis You want to tackle these with already pumped glutes and hamstrings. So, these would make for a great final exercise of your workout. Instead of locking out your knees, maintain a small bend. This will allow you to initiate

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Tip: 4 Ways to Fix Chopstick Calves

Alex Mullan — Sun, 18 Dec 2016 12:00:00 +0000

Build Those Chopstick Calves Do your calves resemble the chopsticks you used at your last sushi feast? Let's fix that. Building calves isn't so much about how much weight you can get them to move. It's about doing everything you can to feel your calves contract and stretch. Here's how to build that mind/muscle connection

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Tip: Unlock New Gains

Alex Mullan — Mon, 14 Nov 2016 12:00:00 +0000

Get Intense, But Be Smart About Training intensity is a major key to unlocking new gains. But many lifters assume that going balls-out every workout is the secret to building as much muscle as possible. Not true. If you've ever truly pushed yourself for weeks and months on end, you'll know that it doesn't end

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Tip: 2 Ways to Get a Skin-Splitting Pump

Alex Mullan — Tue, 02 Aug 2016 15:00:00 +0000

We call it the pump. Scientists call it hyperaemia or cell swelling. Aside from being an incredible feeling, the pump also has significant muscle-building benefits. A hydrated cell stimulates protein synthesis and inhibits protein breakdown. Chasing the pump also icreases satellite cell activity and the muscle cell's ability to continue expanding. Just using a muscle

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Tip: Do Zottman Curls for Bigger Biceps & Forearms

Alex Mullan — Sun, 12 Jun 2016 17:00:00 +0000

Bulging forearms. A handshake capable of crushing steel. Why are they becoming so rare these days? Well, probably because most lifters skimp on their forearm training. It's understandable. Direct forearm training is painful and boring, and it's often an afterthought, tagged onto the end of a workout when you're already fatigued. But what if there

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