Training & Fitness

The most advanced workouts by the world's top coaches and fitness experts.
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Better Mind-Muscle Connection, Bigger Back Make the dumbbell row work even better. Increase the mind-muscle connection with this clever adjustment. The dumbbell row is essential for building a strong back. But what if you just can't feel it, can't get that essential mind-muscle connection? Then you need to change your setup. The Ipsilateral Dumbbell Row Position your forward leg (where you’ll bear the brunt of your weight) on the same side as your working arm. This is what we mean by ipsila...
The One-Arm Row You Can Actually Feel
Better Mind-Muscle Connection, Bigger Back Make the dumbbell row work even better. Increase the mind-muscle connection with this clever adjustment. The dumbbell row is essential for building a strong back. But what if you just can't feel it, can't get that essential mind-muscle connection? Then you need to change your setup. The Ipsilateral Dumbbell Row Position your forward leg (where you’ll bear the brunt of your weight) on the same side as your working arm. This is what we mean by ipsila...
Loaded Hang ISO-Hold
#workout
The Jettison Method
Try this banded drop set!
Banded Set for Biceps!
#biceps
Chaos Core Strength Exercises!
#corestrength
Landmine Leg Exercise
#landminetraining
Level-Up Your Single-Leg RDL The single-leg RDL is a good, but not great, muscle builder. This version takes balance out of the equation and hammers the glutes much harder. The traditional single-leg Romanian deadlift is a top-tier exercise for improving single-leg strength, stability, and balance. But if you’re trying to build muscle with it, there’s a good chance you’re wasting your time. For people wanting glute and hamstring growth, there’s something better: the bench-supported, singl...
A New Move for Great Glutes, Strong Hamstrings
Level-Up Your Single-Leg RDL The single-leg RDL is a good, but not great, muscle builder. This version takes balance out of the equation and hammers the glutes much harder. The traditional single-leg Romanian deadlift is a top-tier exercise for improving single-leg strength, stability, and balance. But if you’re trying to build muscle with it, there’s a good chance you’re wasting your time. For people wanting glute and hamstring growth, there’s something better: the bench-supported, singl...
Chaos Overhead Press
#strengthtraining
Master the Box Squat!
#boxsquat #strengthtraining
How to Do It and the Mistakes to Avoid The box squat is perfect for both advanced and beginner lifters. Here’s how to get it right and what to avoid at all costs. When done correctly, the box squat is one of the best tools to help you perfect the standard squat. But like any exercise, if you do it poorly, it’ll leave scars. Here’s how to get it right. How to Box Squat Correctly Start with a box or bench appropriate to your goals. With time and skill, use lower boxes. A good default set...
The Box Squat: Get It Right!
How to Do It and the Mistakes to Avoid The box squat is perfect for both advanced and beginner lifters. Here’s how to get it right and what to avoid at all costs. When done correctly, the box squat is one of the best tools to help you perfect the standard squat. But like any exercise, if you do it poorly, it’ll leave scars. Here’s how to get it right. How to Box Squat Correctly Start with a box or bench appropriate to your goals. With time and skill, use lower boxes. A good default set...
Follow the Rules, Build Size and Strength Stick to these rules to build size and strength. There’s no way you won’t grow! Follow these rules and you’ll build muscle and strength. Period. 1. Train One-Day On, One-Day Off This is the best way to optimize workout quality. Each day off allows you to maximize recovery and growth from the previous day’s workout and helps you perform optimally on the next one. This schedule allows you to work brutally hard without burning out. Details here: The...
The 10 Rules of Gains
Follow the Rules, Build Size and Strength Stick to these rules to build size and strength. There’s no way you won’t grow! Follow these rules and you’ll build muscle and strength. Period. 1. Train One-Day On, One-Day Off This is the best way to optimize workout quality. Each day off allows you to maximize recovery and growth from the previous day’s workout and helps you perform optimally on the next one. This schedule allows you to work brutally hard without burning out. Details here: The...
Tempo Manipulation Training
#bodybuilding
Deadlift with Shrug
#deadlift
Follow the Laws, Get Better Results Simple, rapid-fire truths about building muscle, getting stronger, and getting leaner. I’m known for my detailed content, but let’s do something different. Here are twenty-one quick truths based on my experience, observation, and education. Training, Muscle, and Strength The simplest training program done with a high level of effort and focus will work better than the perfect program done at 80%. If you train hard, focus on progression, eat enough, in... Fitness Nutrition, Diet And Nutrition, Fitness Goals, Low Muscle Tone, Advanced Workout, Get Lean, Fitness Experts, Training Day, Muscle Tension
The 21 Laws of Muscle
Follow the Laws, Get Better Results Simple, rapid-fire truths about building muscle, getting stronger, and getting leaner. I’m known for my detailed content, but let’s do something different. Here are twenty-one quick truths based on my experience, observation, and education. Training, Muscle, and Strength The simplest training program done with a high level of effort and focus will work better than the perfect program done at 80%. If you train hard, focus on progression, eat enough, in...
Landmine Lower-Body Exercises!
#bodybuilding #workout #legworkouts