Exercises

In-depth exercise advice from world-class coaches.

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The 11 Hypertrophy Programs That Actually Build Muscle

Exercises

Jan 15, 2026

The 11 Hypertrophy Programs That Actually Build Muscle

If you want bigger muscle that carries over to better lifting, you need a plan that respects progression and recovery.

Build pressing strength with the military press

Exercises

Nov 20, 2025

Build pressing strength with the military press

The military press builds pure overhead strength for powerlifters by training tight setup, strict bar path, and full-body tension.

How to use dumbbells to add 25–50 lb to your bench

Exercises

Nov 17, 2025

How to use dumbbells to add 25–50 lb to your bench

A focused dumbbell plan can add 25 to 50 pounds to your barbell bench by building pressing strength, triceps drive, and upper back stability.

Overhead Strength With Dumbbells, No Shoulder Drama

Exercises

Nov 13, 2025

Overhead Strength With Dumbbells, No Shoulder Drama

Build pressing strength without angry shoulders by using the dumbbell overhead press to groove scapular motion, strengthen triceps, and stabilize your upper back.

The 5-Second Drill That Fixes Your Bench and Squat

Exercises

Nov 6, 2025

The 5-Second Drill That Fixes Your Bench and Squat

If your shoulders ever feel unstable during a bench press or squat, there’s a quick fix most lifters skip. Before you grab the bar, take five seconds to perform...

The Right Way to Curl for Real Strength Gains

Exercises

Oct 27, 2025

The Right Way to Curl for Real Strength Gains

Most lifters think of bicep curls as a vanity move, but done right, they build real strength that carries over to your main lifts.

How to Use Kettlebells for Chest Growth and Stability

Exercises

Oct 16, 2025

How to Use Kettlebells for Chest Growth and Stability

Kettlebells may not be your first pick for chest day, but these three exercises add size, strength, and stability in ways barbells cannot.

The Top Overhead Press Cues for Strength and Technique

Exercises

Oct 13, 2025

The Top Overhead Press Cues for Strength and Technique

The right overhead press cues sharpen your technique and unlock more strength with every rep.

How to Use Cables for Side, Front, and Rear Delts

Exercises

Oct 6, 2025

How to Use Cables for Side, Front, and Rear Delts

Cable training keeps constant tension on your shoulders, making it one of the most effective ways to build size in the side, front, and rear delts.

Deadlift

Oct 2, 2025

Add Heel Touches to Your Training for Squat and Deadlift Gains

Heel touches may look simple, but they strengthen your obliques in ways that directly improve your squat and deadlift stability.

Small Movement, Big Core Stability Gains

Exercises

Sep 29, 2025

Small Movement, Big Core Stability Gains

Heel touches may look simple, but they train the obliques in a way that builds real stability for heavy squats and deadlifts.

Build a Strong Back With These Pull-Day Staples

Exercises

Sep 19, 2025

Build a Strong Back With These Pull-Day Staples

A strong back is the foundation of pulling power. These pull-day staples will help you build it.

16 Essential Leg Day Workouts for Strength and Size

Exercises

Sep 15, 2025

16 Essential Leg Day Workouts for Strength and Size

Leg day is brutal, but with the right 16 workouts you can build serious strength, size, and power.

No Bench, No Problem: Chest Workouts With Just Dumbbells

Exercises

Sep 12, 2025

No Bench, No Problem: Chest Workouts With Just Dumbbells

You do not need a bench to train your chest. These 12 dumbbell exercises build size and strength anywhere.

The Arnold Split Training Plan Explained

Strongman

Sep 10, 2025

The Arnold Split Training Plan Explained

The Arnold Split is one of the most famous bodybuilding routines, and here’s how to use it to build muscle effectively.

Bigger Biceps and Stronger Forearms With One Curl

Exercises

Sep 8, 2025

Bigger Biceps and Stronger Forearms With One Curl

Most lifters curl for bigger biceps, but the Zottman curl hits both your biceps and forearms for complete arm growth.

Exercises

Sep 5, 2025

15 Chest and Tricep Exercises for Maximum Strength

Chest and triceps go hand in hand, and these 15 exercises will build pressing power, size, and stability.

Smarter Quad Training: Beyond Leg Extensions

Exercises

Sep 1, 2025

Smarter Quad Training: Beyond Leg Extensions

Leg extensions are useful, but smarter quad training means exploring alternatives that build strength, protect your joints, and deliver real growth.

Exercises

Aug 18, 2025

Build Bigger Triceps With These Lateral Head Exercises

Unlock the exercises that target the lateral head for stronger, fuller triceps.

Train Your Back Like a Powerlifter, Not a Bodybuilder

Exercises

Aug 11, 2025

Train Your Back Like a Powerlifter, Not a Bodybuilder

Most lifters train back for looks, but if you're chasing a bigger total, your back training needs to serve a different purpose.

Hack Squats: Helpful Tool or Overrated Machine?

Exercises

Aug 7, 2025

Hack Squats: Helpful Tool or Overrated Machine?

Hack squats look like a solid strength-builder, but are they actually useful for powerlifter or just another flashy machine with limited carryover?

Split Squats: The One-Leg Trick to Stronger Squats

Exercises

Aug 4, 2025

Split Squats: The One-Leg Trick to Stronger Squats

Master this single-leg move to fix imbalances and add power to your barbell back squat.

The Lat Pulldown Mistake That’s Costing You Gains

Exercises

Jul 31, 2025

The Lat Pulldown Mistake That’s Costing You Gains

Most lifters get this wrong. Fix your form and finally build the back you’ve been chasing.

Why farmer’s walks & bent-arm shrugs belong in every powerlifter’s plan

Deadlift

Jul 29, 2025

Why farmer’s walks & bent-arm shrugs belong in every powerlifter’s plan

Build a back that supports real strength under heavy weight during trap day.

Exercises

Jul 25, 2025

Here's my top shoulder workout

Build a back that supports real strength under heavy weight during trap day.

Exercises

The 11 Hypertrophy Programs That Actually Build Muscle

Build pressing strength with the military press

How to use dumbbells to add 25–50 lb to your bench

Overhead Strength With Dumbbells, No Shoulder Drama

The 5-Second Drill That Fixes Your Bench and Squat

The Right Way to Curl for Real Strength Gains

How to Use Kettlebells for Chest Growth and Stability

The Top Overhead Press Cues for Strength and Technique

How to Use Cables for Side, Front, and Rear Delts

Add Heel Touches to Your Training for Squat and Deadlift Gains

Small Movement, Big Core Stability Gains

Build a Strong Back With These Pull-Day Staples

16 Essential Leg Day Workouts for Strength and Size

No Bench, No Problem: Chest Workouts With Just Dumbbells

The Arnold Split Training Plan Explained

Bigger Biceps and Stronger Forearms With One Curl

15 Chest and Tricep Exercises for Maximum Strength

Smarter Quad Training: Beyond Leg Extensions

Build Bigger Triceps With These Lateral Head Exercises

Train Your Back Like a Powerlifter, Not a Bodybuilder

Hack Squats: Helpful Tool or Overrated Machine?

Split Squats: The One-Leg Trick to Stronger Squats

The Lat Pulldown Mistake That’s Costing You Gains

Why farmer’s walks & bent-arm shrugs belong in every powerlifter’s plan

Here's my top shoulder workout

The Powerlifting Technique Newsletter