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Zercher Squats Made Better

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Zercher Squats Made Better

Zercher squats often feel natural and comfortable on the body particularly with lighter loads.  However, once you start moving heavier weights they can be quite uncomfortable.  Here's how to aleviate this problem while also crushing your legs.

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Master Your Pull-ups & Chin-Ups with Chaos

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Master Your Pull-ups & Chin-Ups with Chaos

While there are a number of unique methods I employ to help clean up pull-up form and mechanics I’ve recently found that the chaos pullup is quite effective for enhancing pullup and chin-up technique.  It also crushes the lats and upper back. 

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The Best Corrective Squat You’ve Never Done

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The Best Corrective Squat You’ve Never Done

If you want to improve your squat mechanics and lower body muscle function almost immediately, you'll want to give this longitudinal goblet squat a try immediately.  As an added bonus they're brutally difficult and crush the entire body.

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The Best Dumbbell Chest Press You're Not Doing

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The Best Dumbbell Chest Press You're Not Doing

Whether you're looking for a dumbbell chest press variation that crushes the pectorals, or simply looking for a shoulder friendly horizontal pressing exercise that enhances upper body mechanics you'll want to try this unique exercise.

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The Best Squat You’ve Never Done

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The Best Squat You’ve Never Done

If you're looking for a method that literally forces you to master your squat mechanics and perfect your form, look no further than this no-hands barbell squat protocol.  It can also be used on lunges and good mornings to dial in lower body mechanics.

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Offset Pullups For Massive Back & Lats

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Offset Pullups For Massive Back & Lats

The offset protocol can be applied to pull-ups and chin-ups in a number of ways.  Not only does it crush the upper back and lats as well as the forearms and biceps but it also improves pullup form and mechanics not to mention posture.

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Make the Landmine Squat Better

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Make the Landmine Squat Better

The landmine front squat is a great lower body exercise.  Unfortunately there are several common issues lifters frequently face when performing them.  Here are several unique variations to work around that and make the landmine squat even better.

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Functional Mass With Longitudinal Hanging Barbell Protocol

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Functional Mass With Longitudinal Hanging Barbell Protocol

If you're looking for a unique and relatively simple method for crushing your legs and upper back, you'll want to try out the longitudinal hanging barbell protocol.  It's also a very natural and safe method for hitting squats, deadlifts, and rows.

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The Most Difficult Training Method You’ve Never Used

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The Most Difficult Training Method You’ve Never Used

If you're looking for a training technique that's guaranteed to both expose and address various imbalances, movement aberrations, muscular dysfunctions, form issues, postural problems, and more, you'll want to give this technique a try ASAP.

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Make Incline Dumbbell Presses & Rows Better

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Make Incline Dumbbell Presses & Rows Better

If you're like me and are a huge fan of incline dumbbell rows and incline dumbbell presses, you're always looking for new ways to modify and tweak these movements.  Here's how to modify these movements to make them even more effective.

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The Safest Way to Deadlift, Squat, Hinge, & Row

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The Safest Way to Deadlift, Squat, Hinge, & Row

If you're looking for a method that allows you to overload the daylights out of squats, deadlifts, hinges, and rows, while also minimizing stress to the spine and low back, look no further than the hanging trap bar method.  Here's how to do it.

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The Best Functional Mass Builder You're Not Using

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The Best Functional Mass Builder You're Not Using

If you're looking for an upper body mass builder that not only builds freaky shoulders, triceps, upper back and lats but also improves functional strength and posture, you'll want to give this simple mass builder a go at your next workout

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Build Upper Body & Grip Strength With This Protocol

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Build Upper Body & Grip Strength With This Protocol

If you're looking for a way to spice up your weighted pull-ups, pushups, dips, and inverted rows while also crushing your grip strength, try this double barbell fat grip protocol.  Just be prepared for some serious upper body gains.

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The Best Chest and Glute Exercise Ever

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The Best Chest and Glute Exercise Ever

The T-bench chest press is one of the most effective bench press variations not only for crushing the chest, shoulders, and triceps but also for targeting the glutes and hamstrings.  Here's how to make it even more effective and growth-stimulating. 

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Quick Fix To Master Your Hip Hinge & RDL

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Quick Fix To Master Your Hip Hinge & RDL

Mastering the hip hinge is no easy feat as there are quite a few important cues to remember .  However one of the most important cues is to focus on keeping the hips tall.  Here's a quick fix to make that happen and master your hinge within minutes.

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Landmine Renegade Rows For Full Body Strength

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Landmine Renegade Rows For Full Body Strength

Renegade rows are some of the most effective core and back exercises there are.  However performing them on the landmine station also provides additional benefits.  Here are several landmine renegade row variations guaranteed to crush your whole body.

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Master Your Movement with The Double Barbell Protocol

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Master Your Movement with The Double Barbell Protocol

Besides providing a unique way to build significant functional strength and hypertrophy throughout your  physique, the double barbell protocol can teach lifters of all levels how to maximize their body mechanics and technique on a number of lifts. Here's How.

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A Unique Alternative To The Goblet Squat

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A Unique Alternative To The Goblet Squat

In this post I'll be highlighting a very unique trap bar exercise that represents an excellent substitute for the traditional goblet squat.  Just be prepared to exert some serious effort as these torch nearly every muscle in your body from head to toe.

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Torch your Core and Shoulders with this Exercise

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Torch your Core and Shoulders with this Exercise

The renegade row is one of my favorite exercises not only for targeting the upper back and lats but also for blasting the entire core and abdominal musculature. Here's how to modify it to isolate the rear delts, shoulders, and core to a greater extent.

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Use The Trap Bar For Cambered Bar Squats

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Use The Trap Bar For Cambered Bar Squats

By placing the trap bar on your shoulders you can turn the trap bar into a cambered squat bar.  This particular squat variation provides 10 benefits that are difficult to replicate with any other training tool including traditional cambered squat bars.  

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