August 9
Tip: Half-Kneeling Bottoms Up Kettlebell Press
Use this to strengthen your stabilizers and get stronger in all overhead pressing movements.
August 7
Tip: The Rest-Pause Bench Press
Do as many good reps as you can in the 4-6 rep range. Your goal will then be to double that number of reps. To do that you take short rest periods (15 seconds).
August 4
Tip: Suspension Straps W Row
Bad posture? Try this if you're chronically internally rotated at the shoulders. Good for rear delts and upper back too.
August 3
Tip: Suspension Straps One-Arm Row
A back exercise. A core strength exercise. A much-tougher-than-it-looks exercise. Try it!
July 30
Tip: Single-Leg Reeves Deadlift
Single-leg trap bar exercises in the style of the Reeves deadlift (hands on plates, not bar) provides the perfect stimulus for crushing every muscle in the body.
July 18
Tip: Bent Over Lateral Raise, Back Extension Machine
This targets the glutes, hamstrings, postural muscles and, of course, the rear delts.
July 17
Tip: GHR Bent Over Lateral Raise
This is a true multi-functional exercise. It not only works the rear delts, but it nails the entire posterior chain from head to toe.
July 16
Tip: The Sicilian Crunch
Abs respond better to heavy weights because of their muscle fiber makeup. Here's one way to nail those fast-twitch fibers.
July 15
Tip: The Reverse Paused Deadlift
This technique uses a pause during the lowering portion of the rep. Great for strength development, technique improvement, and muscle growth.
July 14
Tip: Angled, Unilateral Romanian Deadlift
This RDL variation, using a barbell placed in a corner, really nails your glutes.
July 13
Tip: Single-Arm Barbell Curl
The biceps have two functions, to supinate and flex the arm. The single-arm barbell curl provides a brutal stimulus to both.
July 12
Tip: Single-Arm Barbell Row with Band
Stimulate new back growth by changing the angle. Use a Landmine device (or place a bar in a corner). Attach a band for a more intense peak contraction.
July 11
Tip: The Compound Row
A great back exercise, especially for athletes.
July 10
Tip: Bring Back the Bench, Minus The Shoulder Pain
Instead of continuing to press through shoulder pain, avoid the chronic stress by fixing your position.
July 9
Tip: Improve Ankle Mobility
If foam rolling and stretching isn't improving your squat mobility, here's what to do instead.
July 7
Tip: Preacher Curl Supersetted With Dumbbell Curl
Do 8 reps on the preacher, then go straight into alternating curls, progressively increasing the number of reps until you hit 4 reps each side.
July 6
Tip: Spider Curl, Slow Negatives and Iso Holds
This exercise allows you to train at a higher intensity, and higher intensity means greater stress, which means greater adaptation.
July 5
Tip: Stability Ball Leg Curl + Reverse Sled Push
This is a great sequence to work around knee issues, and it's awesome for hypertrophy.
July 4
Tip: Farmer's Walks for Grip Strength
When doing loaded carries for grip strength, don't go fast. Focus on time under tension. Shoot for around a 30 meter walk.