How to Do Your First Pull-up with Proper Form

The pull-up is the grand poobah of bodyweight exercises.  Many people think of it as purely a lat exercise, but when performed correctly, it trains your entire back as well as your arms, shoulders, forearms, and abs.  As you’d expect, this makes the pull-up quite difficult, which is why completing your first is a major...

The 12 Best Compound Back Exercises for a Full Back Workout

Building a great back is freaking hard.  The back is made up of a variety of small, stubborn muscles that often don’t feel like they’re doing much during your back workouts and take their sweet time to grow. Thus, it’s no wonder that so many people are interested in finding the best back exercises. Now for...

The Definitive Guide on How to Decline Bench Press

The decline bench press is similar to the flat bench press, except it involves lying on a decline bench that puts your butt higher than your head. To do the decline bench press, you’ll need a specialized decline bench that puts the back pad at about a 30-degree angle.  There’s no question that the decline...

The Best Arm Workouts for Building Mass

Here’s a little tip that will make your arm day workouts significantly more effective:  The key to getting bigger biceps and triceps is to strengthen these muscles as much as possible. The best arm workouts for mass are the ones that make you stronger. You can find countless arm workouts online, but most of them...

The Best Shoulder Workout Routine, According to Science

<!-- The Best Shoulder Workout Routine, According to Science 0 Home / Blog / Training / The Best Shoulder Workout Routine, According to Science Written by Michael Matthews Evidence Based The shoulders are the calves of the upper body. They’re small, stubborn muscles...

The Complete Guide to the Valsalva Maneuver

You may have heard that holding your breath while you lift weights is dangerous. Critics of the Valsalva maneuver—the technical definition for holding your breath while lifting weights—say it increases your risk of fainting, aneurysm, stroke, and blood vessel damage, and that there’s no evidence that it helps you lift more weight. This is why...

The Complete Guide to the Best Home Gym Equipment in 2021

Building your own home gym is more convenient, time efficient, and (potentially) cheaper than going to a commercial gym. That said, building a home gym can also be a confusing, expensive ordeal if you don’t know what to buy. You can easily spend north of $10,000 on equipment you don’t need or, more likely,...

The 3 Best Chest Workout Routines for Mass & Hypertrophy

If you’re like me, you got into lifting weights because you wanted to build chest mass, bulging biceps, and washboard abs.  (Our motivations may have matured since, but hey, there’s no shame in our not-so-humble beginnings.) And since you’re reading this article, you probably need some help with chest hypertrophy. Maybe you’re new to lifting weights,...

The 3 Best Ab Workouts for Building a Great Six Pack

Having a defined six pack is the fitness equivalent of “having arrived.” You may be strong . . . you may be big (or toned) . . . but all the cool kids have killer abs. And it’s okay if you want some too.  You’re probably wondering, then, what are the best ab workouts and...

Rep-Max Testing: The Best Way to Measure Your Progress In the Gym

Progress comes easy when you first start lifting weights. You show up and get stronger almost without even trying.  As you get stronger, though, smooth sailing turns into choppy waters. Progress stops being linear. Some weeks you’re a little weaker, other weeks you’re a little stronger, and it becomes harder to tell if you’re...
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