Chad Wilkerson

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Tip: Iso-Dynamic Lateral Raise

This is challenging, and it'll trigger new shoulder growth by increasing the time under tension.<p>Hold one side in an isometric contraction while the …

Tip: For Strength, Simplify Your Workout

To get strong, take the minimalist approach. Here's why.<p>To get strong, pare your workouts down and focus on the big lifts. Ditch the variations.<p>If …

The Rotator Cuff and Boy Bands

Hey there.If you’re a human being reading this blog post it’s a safe bet you 1) have impeccable taste with regards to the strength coaches you choose …

The Unsexy, No BS Guide to Actually Getting Results

No bullshit.What follows is what most people, most of the time, probably outta concentrate on in order to see results with their health & fitness …

The Only Dumbbell Lateral Raise Article You Need

All the presses in the world won't earn you big, strong, pain-free shoulders. You need lateral raises, and you need to do them the right way!<p>Lateral …

10 Keys to a Big Bench Press (Part 2)

Here’s part 2 of the “10 Keys to a Big Bench Press” chapter from <i>Bench Like A Beast</i>. You can read part 1 here. It’s just a quick bite of over 90 pages …

10 Keys to a Big Bench Press (Part 1)

I’m PSYCHED to release <i>Bench Like A Beast</i> to the world on September 19! To hold you over til the release, here’s a little excerpt from one of the …

Tip: You're Taking Creatine at the Wrong Time

A new study is turning conventional wisdom on its head. Check it out.<p>Two Lamborghinis<p>I used to work for the company that first popularized creatine. …

Workouts

Tip: Use This to Make Zero-Carb Sandwiches

All the convenience of a sandwich without the carbs.<p>Nobody knows for sure if the circumstances are entirely true, but in 1762 a British statesman …

Food

6 Push-Up Variations You've Never Tried

How to Take the Push-Up to the Next Level<p>1 – Barbell Push-Up with Horizontal Band Resistance<p>Besides being a challenging core and push-up exercise, …

The Reverse Method

Bench, Squat and Deadlift Backwards<p>Are the big three lifts – the squat, deadlift and bench press – leaving you banged up? Or maybe your performance …

A Closer Look at Pain-Free Bench Pressing | Poliquin Article

Doug Hepburn was the first man to bench press 500 pounds, Reg Park was the first bodybuilder to do it, and now there are teenagers and even women …

A Tried and True Bodybuilding Program Template

In my last two-part article series, I described my 11 principles for bodybuilding training. Now, I want to make things even simpler for you.<p>I'm now …

Biomechanics

Tip: The 6-12-30 Method for Big Quads

Your legs don't want to grow. Force them with this tough tri-set.<p>Crazy and Effective<p>Building big legs isn't easy. It takes a little bit of crazy to …

Tip: Do Metabolic Resistance Training, Not Cardio

This type of training raises the metabolism, preserves muscle, and torches fat. Here's how to do it.<p>Researchers used a circuit training protocol of …

Exercise

Tip: The 2 Minute Chin-Up Test

Find out how strong your biceps and lats really are.<p>The Challenge<p>Do a single chin-up (palms facing you), but do both the positive (lifting) and the …

Workouts

Tip: A New Way To Use a Trap Bar

Build your lats, delts, chest, triceps, and abs at the same time. Here's how.<p>The Trap Bar Pullover<p>Trap bar pullovers provide a unique stimulus to the …

Injured? Squat and Deadlift Anyway

Stubbornness goes hand in hand with competitiveness. This is why most of us will look for ways to keep squatting and deadlifting even when we're …

10 Daily Habits of Healthy Lifters

Simple Things That Lead to Success<p>The Question<p>What daily habit have you adopted that's helped you to get healthier, build muscle or get leaner?<p>Dr. …

List-Worthy

Technique Tuesday: Pistol Squat Progressions

I’ll be blunt: the pistol squat is not one of my favorite exercises. I’ve even gone so far as to say they’re overrated. But in hindsight, I realized …

A Push in the Right Direction: Prowlers and Sled Training | Poliquin Article

The origins of sled work can be traced to the Scandinavian forestry industry, at a time when loggers had to drag trees from areas of the forest not …

Tip: Get Shredded With Density Training

Want to replace cardio with lifting? Increase your training density. Here's how to do it.<p>Density-Dominant Training<p>"Training density" technically …

Exercise

Tip: Increase Growth Hormone by 1700%

All you have to do is perform your reps in a specific way. Here's exactly how.<p>Growth hormone (GH) is a big deal to lifters. If you have enough of it …

Tip: The Ultimate Back-Building Deadlift

Pack muscle onto your back in no time with this challenging deadlift variation.<p>One-Arm Deadlift: ROM + Overload<p>Powerlifters deadlift for obvious …

Tip: Loosen Up Stiff Shoulders in 2 Minutes

Grab a stick and run through these quick drills to get your shoulders ready for heavy, safe lifting.<p>Frozen shoulders, impingements, and rotator …

Happiness

The Next Big Thing in Training & Nutrition

What The Experts Are Predicting<p>The Question<p>What's the next big thing in training or nutrition?<p>Bret Contreras, PhD – Strength Coach and Performance …

Lyme Disease

Tip: What 2 Weeks Off Really Does to Your Body

Here's how that vacation will affect your size and strength.<p>It Happens<p>It's a common scenario: Your family guilts you into taking a two-week vacation …

Don’t Shrug off Shoulder Shrugs | Poliquin Article

“Pencil Neck Geek” was a novelty song written by pro wrestler Freddie Blassie that ridiculed men who did not have bulging traps and thick necks. …

Tip: Compound Set Combo Curls

Do 4 sets of 15 reps. On the first 10 reps of a set, do normal curls. On the last 5 reps of each set, switch to hammer curls.<p>Building a set of solid …

Workouts

Tip: Is Stevia Making You Sick?

Some people need to avoid stevia. Here's why.<p>Not So Sweet?<p>Stevia is certainly having a moment. This herb is two hundred times sweeter than sugar, has …