Training & Fitness

The most advanced workouts by the world's top coaches and fitness experts.
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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...
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
The 6-12-25 Method
#biceps #triceps #workout
Great Grip and Core Exercise!
#exercise
The Chaos Flye
#strengthtraining
Tips for Shoulder Health
Train hard at the gym? Watch this!
Single-Leg Romanian Deadlift
#hamstrings
A Challenging Lower Body Workout Hit your legs and glutes with just a landmine setup and some plates. Here’s how. A landmine device (on Amazon) provides a new workout challenge along with an element of stability, allowing you to better target a muscle. Even the smallest increases in load keep you progressing over time. And the landmine is a little heavier towards the bottom of the movement than at the top, which gives you quite the advantage, as you’re about to find out. Here are four of...
The 4 Toughest Landmine Lifts for Leg Day
A Challenging Lower Body Workout Hit your legs and glutes with just a landmine setup and some plates. Here’s how. A landmine device (on Amazon) provides a new workout challenge along with an element of stability, allowing you to better target a muscle. Even the smallest increases in load keep you progressing over time. And the landmine is a little heavier towards the bottom of the movement than at the top, which gives you quite the advantage, as you’re about to find out. Here are four of...
Dead-Stop Lateral Raise
#bodybuilding #shoulderexercises
Build Your Chest and Bust Plateaus A bench press is not just a bench press. So if you’re feeling stuck in a rut or beaten up, pick one of these variations you haven’t been using. If you’ve been benching the same way for months or years, it’s time for a change-up, especially true if you’re feeling stuck in a rut or beaten up. A new variation shakes things up and might even reignite your motivation. These are harder to overload, so choose the appropriate variation to toss in during a deload .. Up Fitness, Muscle Fitness, Gain Muscle, Build Muscle, Fitness Tips, Fitness Articles, Muscle Building, Muscle Mass, Fitness Motivation
Switch Up Your Bench Press: 10 Variations
Build Your Chest and Bust Plateaus A bench press is not just a bench press. So if you’re feeling stuck in a rut or beaten up, pick one of these variations you haven’t been using. If you’ve been benching the same way for months or years, it’s time for a change-up, especially true if you’re feeling stuck in a rut or beaten up. A new variation shakes things up and might even reignite your motivation. These are harder to overload, so choose the appropriate variation to toss in during a deload ..
Back Builders for a Superhero Physique To build your lats, you’ll need to actually FEEL them working. These lifts will do just that. If you want to build an X physique, prioritize your shoulders and lats. We covered shoulders already, now let’s build the lats. A lot of lifters struggle to get a good mind-muscle connection with their lats. If you can’t feel them working during compound exercises, like pulldowns and pull-ups, do specific isolation lifts. Here are the five best lat-builders... Push Up Workout, Lower Body Workout, Post Workout, Velocity Diet, Fat Gripz, Straight Arm Pulldown, Lower Traps, Bulking Diet, Isometric Holds
5 New Ways to Isolate and Build Your Lats
Back Builders for a Superhero Physique To build your lats, you’ll need to actually FEEL them working. These lifts will do just that. If you want to build an X physique, prioritize your shoulders and lats. We covered shoulders already, now let’s build the lats. A lot of lifters struggle to get a good mind-muscle connection with their lats. If you can’t feel them working during compound exercises, like pulldowns and pull-ups, do specific isolation lifts. Here are the five best lat-builders...
The Best Grip & Forearm Exercises You've Never Tried Reverse Curls, Forearm Workout, Iron Addict, Grip Strength, Dumbbells, Total Body
The Best Grip & Forearm Exercises You've Never Tried
The Best Grip & Forearm Exercises You've Never Tried
7 Exercises to Shake Up Your Workouts Chaos training challenges your body in ways you’d never expect, sparks neurological adaptation, and pushes you toward peak performance. Heavy lifting works, but it shouldn’t be the go-to for every workout. A one-method approach is limiting and leaves you overtrained or injured. Chaos training uses lighter loads but forces your body’s stabilizers to work harder, recruits more muscle fibers, and turns your entire training environment on its head. Chaos... Bosu Balls, Aqua Bag, Compound Lifts, Perfect Posture, Overhead Press, Stability Ball, Used Lighting
Bulletproof Your Body With Chaos Training
7 Exercises to Shake Up Your Workouts Chaos training challenges your body in ways you’d never expect, sparks neurological adaptation, and pushes you toward peak performance. Heavy lifting works, but it shouldn’t be the go-to for every workout. A one-method approach is limiting and leaves you overtrained or injured. Chaos training uses lighter loads but forces your body’s stabilizers to work harder, recruits more muscle fibers, and turns your entire training environment on its head. Chaos...
Lifting Tempo Tactics
Try this!
Try This Bodyweight Exercise Build your backside. No barbells or plates required. Check out this challenging bodyweight exercise. Gliding hamstring curls are more than just hamstring builders. This bodyweight exercise lights up your hamstrings, glutes, back, biceps, and everything in between. 1. Basic Gliding Hamstring Curl Set some suspension straps (on Amazon) or gymnastic rings (on Amazon) off the floor around hip height. When you lay down and grip the handles, your shoulders should ... Hamstring Workout, Hamstring Curls, Bodyweight Workout, Inverted Row, Suspension Straps, Gymnastic Rings, Weighted Vest
One Exercise for Hamstrings, Glutes, and Back
Try This Bodyweight Exercise Build your backside. No barbells or plates required. Check out this challenging bodyweight exercise. Gliding hamstring curls are more than just hamstring builders. This bodyweight exercise lights up your hamstrings, glutes, back, biceps, and everything in between. 1. Basic Gliding Hamstring Curl Set some suspension straps (on Amazon) or gymnastic rings (on Amazon) off the floor around hip height. When you lay down and grip the handles, your shoulders should ...
The Do-It-All Exercise for Delts Build big shoulders that look AND feel good. Here’s the exercise you need to add. Whenever one exercise serves several functions, that’s a win. Halo rotations do just that. Do them as a time-efficient upper-body warm-up drill, as an accessory lift that’ll target your shoulders, or as a minimal-equipment conditioning option. And you can do it all with one weight plate. Halo Rotations: Standing Grab an Olympic-sized plate with hands at 3 and 9 o’clock, an... Upper Body Warm Up, Farmers Walk, Mo Farah, Shoulder Exercises, Rear Delt, Quad Exercises
Do Plate Halos for Well-Rounded Shoulders
The Do-It-All Exercise for Delts Build big shoulders that look AND feel good. Here’s the exercise you need to add. Whenever one exercise serves several functions, that’s a win. Halo rotations do just that. Do them as a time-efficient upper-body warm-up drill, as an accessory lift that’ll target your shoulders, or as a minimal-equipment conditioning option. And you can do it all with one weight plate. Halo Rotations: Standing Grab an Olympic-sized plate with hands at 3 and 9 o’clock, an...
Do This Before Every Workout to Slow Aging Slow Aging, Anti Aging, Basal Metabolic Rate, Health Fitness Nutrition, Lean Muscle Mass, Walking Exercise, Plyometrics
Do This Before Every Workout to Slow Aging
Do This Before Every Workout to Slow Aging
Fast Workouts, Big Results Full-body training sessions don’t have to take hours. Here’s how to use exercise pairings, giant sets, and circuits to build muscle and get lean. Who’s pressed for time? You are. And even if you’re not, you likely don’t want to spend every day in the gym. The truth is, if you can’t train five or more days per week, you probably shouldn’t be using a body-part split. Full-body strength training is a great option since you can cover all of your bases in just three ... Circuit Workout, Triceps Workout, Arm Workout, Lateral Lunges, Reverse Lunges, Full Body Training, Strength Training, Zercher Squat
Full-Body Training Made Simple
Fast Workouts, Big Results Full-body training sessions don’t have to take hours. Here’s how to use exercise pairings, giant sets, and circuits to build muscle and get lean. Who’s pressed for time? You are. And even if you’re not, you likely don’t want to spend every day in the gym. The truth is, if you can’t train five or more days per week, you probably shouldn’t be using a body-part split. Full-body strength training is a great option since you can cover all of your bases in just three ...
The Deadlift Nobody Does But Everybody Needs Trap Bar Deadlift, Deadlift Variations, Stiff Leg Deadlift, Environmental Research, Muscle Growth, Lifter, Lower Back
The Deadlift Nobody Does But Everybody Needs
The Deadlift Nobody Does But Everybody Needs
How to Build Big Hamstrings with Minimal Equipment Lying Leg Curls, Suspension Trainer, Preacher Curls, Build Big
How to Build Big Hamstrings with Minimal Equipment
How to Build Big Hamstrings with Minimal Equipment
Build Strength, Muscle, and Power… Fast! Get stronger, bigger, and more powerful with this smart approach to giant-set training. The ultimate body looks great and performs well. To get both, train in a way that builds strength and muscle and improves speed and coordination. This variation of the giant set method does it all. Perform three back-to-back exercises for the same muscle group, resting only a minute between each. Here’s an example: Let’s break it down: Exercise ... T Bar Row, Military Press, Back Squats, Front Squat, Chin Up
The Triple-Threat Giant Set
Build Strength, Muscle, and Power… Fast! Get stronger, bigger, and more powerful with this smart approach to giant-set training. The ultimate body looks great and performs well. To get both, train in a way that builds strength and muscle and improves speed and coordination. This variation of the giant set method does it all. Perform three back-to-back exercises for the same muscle group, resting only a minute between each. Here’s an example: Let’s break it down: Exercise ...
How to Build Your Chest Without Bench Pressing Chest Exercises, Chest Workouts, Dumbbell, Kettlebell, Isometric Contraction, Muscular Development, Medicine Ball, Boxing Training
How to Build Your Chest Without Bench Pressing
How to Build Your Chest Without Bench Pressing
How to Build Your Back Both are great variations for back size, but they hit different parts of the musculature. Here’s what you need to know. Do you use an underhand or overhand grip when you do barbell rows? Don’t worry, there’s no wrong answer. But each variation has a different effect. You need to choose the right row for your goals. Let’s Review Here’s IFBB Pro James Walters doing a standard overhand-grip barbell row: But what happens when you use an underhand grip? W... Lean Muscle, Heavy Weight Lifting, Weight Loss, Muscle Building Program, Upper Back Muscles, Barbell Row, Super Healthy Kids, Weight Training
Overhand or Underhand Barbell Row: What's Best?
How to Build Your Back Both are great variations for back size, but they hit different parts of the musculature. Here’s what you need to know. Do you use an underhand or overhand grip when you do barbell rows? Don’t worry, there’s no wrong answer. But each variation has a different effect. You need to choose the right row for your goals. Let’s Review Here’s IFBB Pro James Walters doing a standard overhand-grip barbell row: But what happens when you use an underhand grip? W...
Tempo Play: An Underrated Variable for Size & Strength Lift Heavy, In The Hole, Step Kids, Hip Thrust
Tempo Play: An Underrated Variable for Size & Strength
Tempo Play: An Underrated Variable for Size & Strength
The 5 Best Face Pull Tips and Variations Dynamic Warm Up, Face Pulls, Strong Back, Thoracic, Best Face Products, Blood Flow
The 5 Best Face Pull Tips and Variations
The 5 Best Face Pull Tips and Variations
The Only Right Way to Upright Row Upper Traps, Front Raises, Shoulder Joint, Big Shoulders
The Only Right Way to Upright Row
The Only Right Way to Upright Row
The 5 Best Back Friendly Crunches Hanging Leg Raises, Healthy Spine, Ab Work, Reverse Crunches, Poor Posture
The 5 Best Back-Friendly Crunches
The 5 Best Back Friendly Crunches
One Month to Bigger Biceps & Triceps Big Biceps, Biceps And Triceps, Band Workout, Agonist
One Month to Bigger Biceps & Triceps
One Month to Bigger Biceps & Triceps
The Best Exercise for Every Muscle Leg Press, Bench Press, Pro Bodybuilders, Bodybuilding Program, Natural Bodybuilding
The Best Exercise for Every Muscle
The Best Exercise for Every Muscle
My Latest Training Program Maximize muscle growth by using three synergistic phases of training: volume, load, and intensity. Get the Hypertrophy programs: Volume-Based Hypertrophy – Increases training volume throughout the six weeks (1-2 sets per week), allowing training-stress augmentation without overstressing. As you increase volume, you try to also add weight without sacrificing form. Keep the programmed 2 reps in reserve (short of failure) on all work sets Load-Based Hypertrop... Training Programs, Reserve, Workout Plan, Increase, Third, Volume
Three-Phase Hypertrophy: The Workout Plan
My Latest Training Program Maximize muscle growth by using three synergistic phases of training: volume, load, and intensity. Get the Hypertrophy programs: Volume-Based Hypertrophy – Increases training volume throughout the six weeks (1-2 sets per week), allowing training-stress augmentation without overstressing. As you increase volume, you try to also add weight without sacrificing form. Keep the programmed 2 reps in reserve (short of failure) on all work sets Load-Based Hypertrop...
Who loves a good back workout? T-Nation.com
One Shake a Day for Muscle Build muscle at the optimal rate and avoid excess fat gain. Here’s a simple way to do it. Let’s play a quick game of Would You Rather. You decide to increase your calories and eat for gains. Would you rather… A. Gain 10 pounds: 8 pounds body fat and 2 pounds muscle? Or… B. Gain 5 pounds: 1 pound body fat and 4 pounds muscle? Yes, body water and muscle glycogen play their parts, too, but let’s keep it simple. Choice B is the smart option, right? After all, ... Macro Calories, 500 Calories, Ways To Gain Weight, Weight Gain, Caloric Deficit, Quick Games
The 500-Calorie Strategy for Clean Gains
One Shake a Day for Muscle Build muscle at the optimal rate and avoid excess fat gain. Here’s a simple way to do it. Let’s play a quick game of Would You Rather. You decide to increase your calories and eat for gains. Would you rather… A. Gain 10 pounds: 8 pounds body fat and 2 pounds muscle? Or… B. Gain 5 pounds: 1 pound body fat and 4 pounds muscle? Yes, body water and muscle glycogen play their parts, too, but let’s keep it simple. Choice B is the smart option, right? After all, ...
The Very Best Push Ups for Athletes Core Strength, Strength Workout, Contact Sport, Shoulder Injuries, Shoulder Press, Move Your Body
The Very Best Push-Ups for Athletes
The Very Best Push Ups for Athletes
Maximum Triceps Growth – The Workout Muscle Fascia, Growth Factor, Growth Hormone
Maximum Triceps Growth: The Workout
Maximum Triceps Growth – The Workout
Reverse the Lunge, Build Big Hard Legs Curtsy Lunge, Side Lunges
Reverse the Lunge, Build Big Hard Legs
Reverse the Lunge, Build Big Hard Legs
The Best Exercise for Core Strength Strengthen every function of your core with this unique exercise. As a bonus, you’ll improve overhead strength and shoulder health. You might think sit-ups and leg raises are the keys to a strong core. They certainly help. However, true core strength isn’t just about flexion work but also stability, balance, and working against things like flexion, overextension, and spinal rotation. So, what works? Bringing a heavy weight overhead. The Turkish sit-up n... Core Workout, Turkish Get Ups, Kettlebell Weights, Arm Lock, Too Much Stress
The World's Hardest Sit-Up
The Best Exercise for Core Strength Strengthen every function of your core with this unique exercise. As a bonus, you’ll improve overhead strength and shoulder health. You might think sit-ups and leg raises are the keys to a strong core. They certainly help. However, true core strength isn’t just about flexion work but also stability, balance, and working against things like flexion, overextension, and spinal rotation. So, what works? Bringing a heavy weight overhead. The Turkish sit-up n...
The Best Shoulder Exercises You've Never Even Seen Best Shoulder Workout, Deltoid Workout, Dumbbell Shoulder Press
The Best Shoulder Exercises You've Never Even Seen
The Best Shoulder Exercises You've Never Even Seen
5 Lateral Raise Variations That Actually Work Body English, Cable Machine, High Tension, Squat Rack, Deltoids
5 Lateral Raise Variations That Actually Work
5 Lateral Raise Variations That Actually Work