• Even Out Strength Imbalances with 4 Unilateral Moves

    Even Out Strength Imbalances with 4 Unilateral Moves

    Lifters who just focus on the big bilateral lifts of the squat, press, and deadlift family will get strong but can develop muscle imbalances. The body will always resort to plan B to finish the lift, and this is not always good. Having a strength imbalance by itself is not a huge deal. But over…
  • Pull Yourself Together with These Tips to Get Your Deadlift Off the Ground

    Pull Yourself Together with These Tips to Get Your Deadlift Off the Ground

    Powerlifting champion, Tim Sparkes, shares his expert tips on making deadlifting adjustments so you can lift more while avoiding injury.
  • Hop, Drop, and Push it Back Up with this Unilateral Challenge

    Hop, Drop, and Push it Back Up with this Unilateral Challenge

    For years, I’ve been posting some crazy challenges for a group of friends I used to train with. Now, I do these to fight the tedium that threatens our fitness lifestyle. No matter your dedication or fitness level, sometimes we all know that no matter where you train, it can get a bit monotonous. Hopefully…
  • Here's a Back-Building Breakdown of How to Master the Meadows Row

    Here's a Back-Building Breakdown of How to Master the Meadows Row

    Build a V-taper physique with huge forearms and biceps with the Meadows row, a full body exercise created by IFBB bodybuilder John Meadows.
  • Rack and Roll Up the Strength Gains with These 5 Cool Squat Rack Moves

    Rack and Roll Up the Strength Gains with These 5 Cool Squat Rack Moves

    Tim Sparkes knows a thing or two about valuable gym sessions. The multiple time Open Power Lifting winner, bodybuilding coach, and owner of the Die Hard Gym in Peoria, AZ, takes pride in using his experience to build healthier and stronger individuals. And, when it comes to the humble squat rack or cage, there is…
  • 4 Coaches Share Their Favorite Post-Rehab Shoulder Exercises

    4 Coaches Share Their Favorite Post-Rehab Shoulder Exercises

    The shoulder is a miracle joint. It’s a shallow ball-and-socket joint that provides a ton of mobility with the muscles surrounding the joint providing the stability. This allows us to press, pull, and throw with abandon. However, there is one drawback. The shoulders get banged up. Like, a lot. If you’ve been lifting for any…
  • Want Raw, Brute Strength? These 5 Power-Building Exercises Will Help

    Want Raw, Brute Strength? These 5 Power-Building Exercises Will Help

    Chad Belding is nearly as passionate about training in the weightroom as he is hunting duck and big game. So, when he’s out in the wilderness without a training facility in sight, he brings the gym with him. It’s not quite the spread he’s used to at Sierra Strength & Speed in Sparks, NV, where…
  • Grow Bigger Arms With This High-Volume Superset Routine

    Grow Bigger Arms With This High-Volume Superset Routine

    Anyone who says training arms isn’t “functional” is dead wrong. (That person may also have puny pipes, but now we’re getting petty, sorry.) First of all, isolating the biceps and triceps with single-joint exercises will boost your performance on big compound moves like bench press and overhead press. Also, if for whatever reason you want…
  • Here's Is the Pallof Press the Best Core Exercise Ever?

    Here's Is the Pallof Press the Best Core Exercise Ever?

    In 2006, ophysical therapist John Pallof showed Eric Cressey and Tony Gentilcore the belly press (now the Pallof Press) when they were both getting Cressey Performance off the ground. And just like that, the Pallof press as you know it was born. The Pallof press, no matter the variation, trains anti-rotation, anti-lumbar extension, and posterior…
  • These Four Pullup Variations Will Help Build Size and Strength

    These Four Pullup Variations Will Help Build Size and Strength

    Chinups and pullups remain a performance indicators of your body strength. Here are four pullup variations to build upper-body size strength.