The Definitive Guide to the “Push Pull Legs” Routine

Would you rather listen to this article? Click the play button below! [youtube https://www.youtube.com/watch?v=H4j2NHijdjo?feature=oembed&w=500&h=281] Want to listen to more stuff like this? Check out my podcast! Key Takeaways The push pull legs (PPL) workout split is a tried-and-true workout routine that separates your muscle groups and exercises into push, pull, and legs days. PPL routines can be customized for...

How to Get Started with the Incline Bench Press

Key Takeaways The incline bench press trains your chest, shoulders, and triceps, and it’s one of the best exercises for developing your upper chest in particular. Proper incline bench press technique comes down to a few key points like lying on a bench set to a 30 to 45 degree incline with your shoulder blades...

The Definitive Guide to the Barbell Row (and the 8 Best Variations!)

Key Takeaways The barbell row is one of the best exercises for developing your back muscles, including the lats, traps, and erector spinae, as well as your arms, shoulders, and even legs to some degree. Proper barbell row technique comes down to a few key points like bending at the hips so your upper body...

What Every Weightlifter Should Know About Energy Systems

Key Takeaways An energy system is a physiological process that describes how the body transforms the energy from food into a form your cells can use to power various functions. Weightlifting relies on the phosphocreatine, anaerobic, and aerobic systems for energy, and improving these three energy systems can improve your weightlifting performance. Many weightlifters neglect one...

The 6 Best Triceps Workouts for Bigger, Stronger Arms

Key Takeaways The triceps is a horseshoe-shaped muscle on the back of the upper arm, and it contributes significantly more to your upper arm size than the biceps. The best triceps exercises are pushing movements that allow you to safely move heavy loads through a full range of motion like the close-grip bench press, dip,...

The Ultimate Beginner’s Guide to Powerlifting (With a Free Training Plan!)

Key Takeaways Powerlifting is a sport that consists of lifting as much weight as possible on the squat, bench press, and deadlift for a single repetition (of each exercise). Although many people think powerlifting only helps you gain strength, it’s also an outstanding way to build muscle if you follow an effective powerlifting routine. Keep reading...

How Much Should You Exercise Every Day to be Healthy?

Most people know that exercise is good for them. And most also know that not exercising is bad for them.  Despite that, most people fail to meet even the bare minimum recommendations for physical activity (2.5 hours of moderate exercise or a little over an hour of intense exercise). Just 22.9 percent of Americans hit minimum...

6 of the Best Exercises for Low-Back Pain You Can Do in 10 Minutes Per Day

Key Takeaways Low-back pain is often caused by a dysfunction in the muscles and joints surrounding the low-back (it often has nothing to do with your spine!). Three of the most common dysfunctions are a “stuck” thoracic spine, a stiff quadratus lumborum muscle, or glute muscle that aren’t firing properly. Keep reading to learn 6 of...

How to Find the Best Workout Split for You

When you first start working out, one of the most confusing questions you’ll face is what workout split to follow. A workout split refers to how you’ll organize your training throughout the week.  The reason it’s called a split is because most workout plans split up your training in a way that has you train...

How to Be More Physically Attractive to Women (According to Science)

Key Takeaways Research shows most women are attracted to men who are more muscular, stronger, and leaner than men who are smaller, weaker, and fatter. Research also shows that to maximize your attractiveness to women, guys only need to gain about 20 to 30 pounds of muscle and reduce their body fat percentage to 8...
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