It can be challenging to find time to exercise when life gets in the way. Maybe you need to stay late at work. Perhaps your gym commute is one bridge too far. There are always other training options available. A kettlebell complex is a great alternative. If you have one or two kettlebells and half an hour to spare, you can increase your muscle mass and conditioning by working out at home. In … [Read more...]

If you want to have an impressive set of legs, you have to look below the knee. Building bigger, stronger calf muscles can be challenging. However, the task is not impossible. When looking to build bigger calves, you must often attack them with higher training volumes, frequencies, and a variety of rep ranges to develop the muscles that optimally make up the lower leg.  Muscular calves are not … [Read more...]

There's one muscle group that every lifter wants to develop to the maximum, and that's the biceps. A bulging pair of biceps symbolizes the strength that grabs people's attention and enhances your physique. You shouldn't skip these workouts if you want to build bigger biceps. The Top 7 Best Bicep Exercises 1. Barbell Curl The barbell curl is a classic biceps-builder. This exercise strengthens … [Read more...]

Working out with just your body weight can feel like there is always something more that you need to add, an extra layer or load, some extra weight, something more to pump your muscles. It's like you need something more challenging to be done to get the pump from your workout. There's always a way to make exercises more challenging, and the burpee is one of them. The modern burpee, originally … [Read more...]

Fresh-faced gymgoers and world-class strength athletes don't have much in common, but there's one thing that matters — the squat is integral to both of them. Regardless of which camp you fall into or your fitness goals, only a few exercises, like the back squat, get you where you need to be. Bodybuilders squat to build up their legs. Powerlifters squat because they have to. Runners, martial … [Read more...]

  A pull-up is a bodyweight movement that uses your weight to challenge your muscles. Once you can do a pullup, it will be a great accomplishment because most people can't even do one pullup. This guide will help you build strength in your upper back and shoulders, improve your technique, and learn how to do a proper pullup. The Pull-Up Many functional strength training programs … [Read more...]

  Glute development is essential for athletes who need strength and power and everyday people who want to improve their appearance. When looking to increase the size and strength of your glutes, some lifters will suggest that performing squats alone can be sufficient. Our goal was to determine if the hip thrust or the squat is better for developing the glutes. In this article, we will … [Read more...]

The clean and jerk is a dynamic move, recruiting many muscles, including the quads, back, shoulders, glutes, and core. One of the two competition lifts in weightlifting is the clean and jerk, which can also be a valuable addition to your workout program. Although the clean and jerk is not easy, it is worthwhile. It's a combination of a deadlift, clean, and overhead press. Learning it takes … [Read more...]

  The triceps brachii, or skull crushers, is an exercise that athletes and strength trainees commonly perform to increase the size and power of the muscle on the back of their upper arms. This exercise is a triceps isolation exercise that primarily targets the triceps. There are many ways to do skull crushers, not just with an EZ bar. You can also use Olympic barbells and … [Read more...]

Deadlifts are one of the most productive strength training exercises around. Not only are they the third discipline in powerlifting competitions, but deadlifts also teach you how to safely lift heavy objects off the ground, i.e., using your legs and back without rounding your lumbar spine. Deadlifts also often feature in strongman events. And it's not just powerlifters and strongman competitors … [Read more...]