Train Your Core and Shoulders at the Same Time With These Shoulder Press Variations. 6 Weeks to Great Abs. The Problem with Ab Workouts Most ab training is a smorgasbord of "functional" exercises or a hapless diet of crunches, side-bends, and sit-ups.
Beyond the Farmer's Walk. What you already know: For best results, focus on compound exercises that provide the most bang for your buck, like squats, deadlifts, bench presses, and other big lifts.
What you may not know: There's still one exercise that most people don't do, yet it works almost every muscle group in the body and provides a ton of benefits – the loaded carry. Add it to your workouts and watch your progress skyrocket. What Are Loaded Carries? Pick up a weight of some sort and walk with it. There are many variations, but at their core, loaded carries are just walking with weights. The 6 Foundational Movement Patterns.
The Magic 6 As a human, your body moves in pretty much the same way as other humans.
In fact, there are six basic movement patterns. Naturally, if you want to be a strong, athletic, healthy human, you train all of these foundational patterns. Ian's Top 10 Mass Makers. No Limit Thinking Have you ever said, "I don't want to get, you know, too big"?
Well, don't worry about it. 5 Ways To Make Face Pulls Even Better. Why You Gotta Do Face Pulls The face pull is a staple exercise that belongs in all programs no matter the goal.
Healthy shoulders are not a given; you have to work for them. If you want to create a strong and stable upper back that acts as the cornerstone of your performances under the bar while ridding your shoulders of front-sided shoulder pain, you better be hammering loads of volume with different face pull variations. Here are five ways to make it even better, and a few variations that will be game-changers for your upper back strength and shoulder longevity. 1 – Pull The Band Back To Your Face...
An Updated Deadlift Cycle for Average Joes / Elite FTS. You might remember a few years back I had a deadlift cycle included with an elitefts Make-A-Wish Manual, which I used to hit a series of PRs despite being on a pretty significant diet.
Being that time of the year, I've been thinking about that cycle and some other things I've added lately that have kept my pulls moving steadily up. My template (below) still follows a bastardized Westside ME/DE split. Before I get to the details and to my rationale for the cycle, this is for gym rats — if you throw this in as a peaking cycle before a meet, you'll dick yourself over. 7 Brutal New Upper Body Exercises. If your chest, shoulders, and triceps have stopped responding, switch to new assistance exercises.
The landmine, floor sliders, and the Dead-Squat bar are very effective tools. You don't have to ditch your main lifts. Keep the core lifts the same while trying new assistance lifts. Tip: One Dumbbell, Full-Body Strength. The Effects of Eating Truckloads of Protein by Mike T Nelson, PhD | Today.
Tip: Do Pull-Ups Anywhere Like This. The Food That Really Made America Fat by TC Luoma | Today Chances are, if you're fat or even a little chubby, this food is a big part of the problem... even if you're not eating it.
10 Best Unilateral Exercises. If you've never built up your single-leg strength, take 6 weeks to bring your unilateral competency up to par.
You can achieve levels of joint torque and muscle activation with unilateral exercises that are similar to double-leg exercise, without all the spinal loading. 10 Exercises You've Never Tried: Backside Edition. One of my favorite T Nation article series is the 20-installment monster called Exercises You've Never Tried Before. I like it so much that I want to bring it back. Rather than list a bunch of random exercises though, I'll base my installment around a common theme: the backside of the body (aka the posterior chain). And more specifically, low back-friendly exercises to work the backside of the body. Maybe you've hurt your lower back and can't load your spine with the heavy basics like deadlifts and barbell rows but still want to strengthen your posterior chain.
Best of Chest. Take a look at a Roman suit of armor. What do you notice? You probably notice that the armor is, well, jacked. It has rock-hard abs, sculpted lines, and it's inevitably topped with a powerful chest. No doubt about it, the pecs have been a symbol of strength and power for thousands of years. No wonder Mondays are International Chest Day in gyms all over the world. The Cure for Weak Glutes. Signs of Wimpy Glutes When the glutes aren't doing their job, muscle function and movement mechanics in the hips – as well as strength, power, mobility, stability, posture, and athletic performance – suffer. Here are a few signs that indicate weak or dormant glutes. Knee pain: If you experience any significant form of chronic or acute knee pain and discomfort, chances are that your glutes, as well as your hamstrings, aren't functioning properly.
Maintaining an appropriate balance of strength between the anterior and posterior portions of the thigh and knee is critical for ensuring joint health and proper movement mechanics. Faulty mechanics: Look at your squat, hinge, and lunge mechanics. Best of Triceps. Quick, run to a mirror and flex your arm. Or, if you're at work and reading T Nation on the sly while the boss isn't looking, at least visualize yourself flexing your arm in the mirror. Did you do it? Okay, good. Tip: 7 Ways to Do the Glute-Ham Raise. This is a comprehensive progression scheme for the glute ham raise or GHR. The Perfect Snatch. What is the "perfect" snatch? Go ahead, pause a moment and think naughty thoughts.
How To Build A Bulletproof Backside. Strength Exercises That Work Your Core. Tip: The Triple Pyramid Conditioning Challenge. Try something a little different to measure your progress and to test yourself. The Best Training Tool for Triceps. The 7 Conditioning Secrets. Tip: Stimulate New Triceps Growth. Strong Legs, Big Round Butts by Dr John Rusin | Today Take this popular exercise to the next level if you want big legs, great glutes, and healthy knees. The Best Core Exercise. Period. If you could only choose one exercise to train your core, it should be the single-arm plank. The Top 7 Bodybuilding Methods of All Time. The 7 Best Muscle-Builders. The Top 9 Dumbbell Bench Press Variations. Tip: A New Exercise for Glutes & Quads. Try Hindu Push-Ups for a More Muscular and Powerful Chest. Strong Traps, Healthy Shoulders.
Squat Like a Champion. 4 Easy Ways to Fix Shoulder Pain. Tip: Do Quarter Squats To Boost Athleticism. Strengthen Your "Secret" Deadlift Muscles. 15 Lessons From Deadlifting 500 Pounds. Tip: The Leg Exercise That Prevents Knee Injuries. 10 gentle yoga stretches that will help you sleep better than ever : The Hearty Soul. The Single-Leg RDL: How to Perform It, Common Mistakes and Advanced Variations. The 4 Dumbest Forms of Cardio.
10 Movements For Explosive Power. Tip: Want Lats? Do One-Arm Barbell Rows. Bigger, Better Glutes. Tip: Get Ripped With 4-Rep Sets. 20 Ways to Train Smarter. Why People Need To Deadlift Differently. Are Deadlifts For Everyone? Here’s How to Make Them Work For You - Girls Gone Strong. 9 More Yoga Stretches to Help Relieve Hip and Lower Back Pain. Inside the Muscles: Best Leg, Glute, and Calf Exercises. 4 New Workouts to Keep Cardio Interesting. Top 5 Exercises for Real World Performance. Inside the Muscles: Best Chest and Triceps Exercises. Inside the Muscles: Best Shoulders and Trap Exercises. Pre-Workout Warm-Up. 4 Ways to Burn Fat That Beat HIIT. The Set / Rep Bible. Tip: Do the Dumbbell Snatch. The Best Exercises. Period. 8 Simple Moves to Strengthen Your Knees & Stop the Pop.
Can I Lift Weights With A Herniated Disc? Troubleshooting the Deadlift - Personal Trainer Development Center. Simplifying Shoulder Health for Strength Athletes. Your Secret Weapon for Pain-Free Muscle Growth. Beyond GPP: Find Your Movement Flow. Deadlifts: Which Type is Best For You? Tip: Do the Rack Pull and Chin-Up Superset. Tip: Use Cluster Sets for Size & Strength. What are Strength Exercises for Runners? The Science and the Programming. Predator Conditioning. Neural Charge Training. Shoulder Greater Loads With the Snatch Press. Add Yoga to Your Workout Program. Why a Non-Yoga, Non-Hippie Guy Thinks You Should Do Yoga. Yoga Sequence For Holiday Stress. 6 Yoga Poses for Better Posture. Muscle Imbalance Charts. Golf Strength Training Workout – Adding Power to your Swing. The Baller and the Barbell.
Top Ten and a Half Training Tips for Martial Arts. How to Train Strength and Conditioning for MMA. Metabolic Power Training for MMA. Interval Training Guidelines. 5 Reasons Why Treadmill and Elliptical Machines Suck for Workouts, Cardio Exercise. HIIT - High Intensity Interval Training For Maximum Fat Loss. Your Cardio Prescription » Fit Business Insider - Personal Training Business - Fitness Business - Fitness Marketing. The Top 10 Reasons To Use Full Body Workouts! A Simple Guide To Designing a Workout for Kettlebell Instructors. Fitness Model Workout Routine: Waste Of Time? Core Exercises for Athletic Performance. The 5 Benefits of Massage Therapy for the Serious Weightlifter. The 7 Laws of Training According to Dr. Fred Hatfield. Fix Your Posture to Maximize Muscle. Exercise is Powerful Cancer Medicine. Alwyn Cosgrove. 50 Fitness Truths That Will Make You Rethink Your Lifestyle. Maximizing Workouts When Short On Time. Extra Workouts Part 1: Neural Activation Training.
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