Jonathan Bare

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Tip: How to Build Your Serratus

Here's how to target this often neglected muscle.<p>The serratus anterior are located just under the arm on the ribcage and are embedded within the …

Workouts

Tip: Build Explosive Power With This Piece of Crap

This much-maligned piece of gym equipment can do something no other machine can do. Check this out.<p>The Lifting Version of Training Wheels?<p>The Smith …

Workouts

A Strongman's Guide to Shoulder Health

5 Steps to Bulletproof Delts<p>Tuck your elbows in tight to your body as you lower the bar.<p>Touch the bar on your lower chest.<p>Press the bar in a straight …

Tip: Metabolic Stress and TUT for Chest Growth

Add this mechanical drop set to your next chest workout. Yes, it's going to hurt.<p>Mechanical drop sets (unlike regular ones where you just reduce the …

Workouts

Tip: Upgrade Your Shoulder Raises

Build more muscle with lateral raises and front raises. Here's how.<p>Increase the range of motion on front and lateral shoulder raises. Stopping when …

Biomechanics

How Long Should I Rest Between Sets?

The 9 Things You Need to Know<p>The 9 Principles of Rest Between Sets<p>When one of my athletes inevitably asks, "Coach, how long should I rest between …

Tip: Open Up Your Hips

Neurologically locked hips can limit your lifting and athletic performance. Try these drills to feel better fast.<p>The hip complex consists of multiple …

Biomechanics

Tip: Tri-Set for Rear Delts, Triceps, and Lats

Combine the face pull, triceps extension and straight-arm pulldown into one set when you're pressed for time or looking for a new challenge. Here's …

Tip: Lateral Lunge Hold with Spinal Rotation

This targets the adductors, and it'll help you maintain a neutral lumbo-pelvic complex.<p>The adductors are a forgotten muscle group, and targeting them …

Workouts

Tip: The 4 Keys to Bigger Triceps

You need more than 3 sets of 10 of your favorite triceps exercise if you want maximal growth. Here's what to do.<p>Several variables are required for …

Tip: Boost Your Bench With Timed Dumbbell Presses

One set that lasts 8 minutes? Ouch. Here's why you need to try it and how to program it.<p>Dumbbells are great for teaching you how to press and also …

Restoration

Tip: The Back Exercise Form Fixer

Are you using bad form on back exercises without even realizing it? This little trick will fix that, and help you build a bigger back.<p>Stop Cheating, …

Bands

Tip: The Back-Off Chin-Up Workout

The fastest way to boost your chin-up strength. Check it out.<p>Photo Credit: Igor Huerta Garcia<p>6 Steps to Chin-Up Strength<p>This method will boost your …

The Simple Plan for Ultimate Back Size

Foundational Back Exercises & Workouts<p>Strong Back, Strong Body<p>If there's one muscle group that truly separates the wheat from the chaff in strength …

Extreme Sports

Tip: 3 Movements For Better Squats

Do five round of these movements to warm up for a big squat or do them on off days for recovery.<p>Perform five rounds of the following three movements, …

Tip: The Best Rest Periods for Fat Loss

If your main goal is getting shredded fast, you must manipulate the amount of rest you take between sets. Follow these guidelines.<p>When training for …

Tip: The Cure for Hip Tightness & Immobility

Back pain? Hip mobility issues? This quick fix is for you.<p>Hit the Target<p>Many things like foam rolling and stretching have fallen short of eradicating …

Massage Therapy

Tip: 7 Ways to Improve Your Deadlift

Hit a new PR in about a month using these proven deadlift-boosting exercises.<p>Improving your deadlift doesn't necessarily mean upping the frequency. …

How you can build big shoulders without weights

The 5 Best Luxury Hotel Wellness Programs in the U.S.<p>The Busy Man's 15-minute Dumbbell Workout<p>How to Slash Your Risk of Heart Failure By 30%<p>The World …

Tip: The Colbert Full-Body Workout Plan

This classic high-frequency program will have you training your entire body every other day. Check it out.<p>Leroy Colbert didn't win many bodybuilding …

Tip: To Grow, Do This BEFORE Your Big Lifts

Use this technique to increase your mind-muscle connection and build more muscle.<p>Pre-Stimulation Supersets<p>Ever feel your shoulders or triceps during …

Workouts

Tip: Start Leg Day With This Movement

This warm-up drill will make your hips and joints feel awesome and it'll prepare your muscles for the big lifts to come.<p>Lunges are one of the best …

3 New Ways to Bench Press

Build Your Chest, Get Stronger, Stay Healthier<p>1 – Head-Off Chest Press<p>Slide back towards the end of the bench so that the base of your neck is at the …

Tip: Build Delts with the Gironda Dumbbell Swing

This odd-looking exercise adds width to the shoulders. Here's how to do it.<p>This is a rather weird-looking exercise, but it's a very effective way to …

Tip: One Move for Indestructible Shoulders

Add this exercise to your workout to strengthen joints, build muscle, and increase range of motion.<p>Strong, Functional Shoulders<p>Big strong shoulders …

Knock Them On Their Asses

The 2 Mandatory Lifts For High-Speed Strength<p>Sports, Speed, and Specificity<p>When lifters talk about specificity, they're usually talking about an …

Tip: A New Exercise for Glutes & Quads

Correct imbalances and boost athleticism. Oh yeah, this will build your butt and legs too.<p>Doing exercises with a unilateral stance corrects …

Tip: Build Pecs Like A Pro

Here are the two overlooked keys for building a massive chest.<p>Trying to build your chest? There are two things you'll need to do.<p>First, lift …

Ugly Ab Training

Brutal Core Training for Strength<p>Pretty Boys Need Not Apply</3><p>If you came here looking for info on how to create a pretty-boy waist, this isn't for …

3-2-1 Shoulders

Short Topic<p>When it comes to weight training, the deltoids are unique. On the one hand, they're probably overtrained. That's because the delts play a …

Health