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Bodyweight Eccentric Overload For Strength, Size, & Power

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Bodyweight Eccentric Overload For Strength, Size, & Power

Bodyweight exercises are some of the most natural feeling movements we can perform. Here’s how to apply eccentric overload to your favorite bodyweight movements such as pushups, dips, pullups, & rows, to maximize strength, size, & performance.

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Trap Bar Pull-Ups for Mass, Strength, & Function

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Trap Bar Pull-Ups for Mass, Strength, & Function

The Trap bar is one of my favorite training tools and specialty bars. Here's how to use it for pullups and chinups. As an added bonus each variation will help spark new growth, strength, posture improvements, and enhanced muscle function.

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7 Eccentric Landmine Methods For Strength, Size, & Muscle Function

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7 Eccentric Landmine Methods For Strength, Size, & Muscle Function

The research is clear on what it takes to build muscle mass, improve functional strength, prevent injuries, and preserve joint health - simply, emphasize a movement’s eccentric phase. Here's how to apply it to the landmine apparatus for optimal results.

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The Best Posture & Back Exercise You’re Not Doing

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The Best Posture & Back Exercise You’re Not Doing

Looking for a unique but incredibly effective method for crushing your upper back and lats while simultaneously improving your posture and spinal alignment. Look no further than these plank rows and plank pullups. Be warned, these aren’t for the faint of heart.

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50 Renegade Rows You've Never Done

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50 Renegade Rows You've Never Done

In part 2 of my renegade row series, I highlight how this effective exercise can be regressed, progressed, and modified to target various muscle groups and movement patterns. Here are 50 of my favorite renegade rows and variations thereof.

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Renegade Rows: The Ultimate Breakdown

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Renegade Rows: The Ultimate Breakdown

Renegade rows and variations thereof are some of the most effective exercises not only for targeting the upper back and lats but also for absolutely annihilating the entire musculature of the core. Here’s everything you need to know.

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The Best Lat Pulldowns You’ve Never Done

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The Best Lat Pulldowns You’ve Never Done

The squatting lat pulldown is not only one of the most effective upper back and lat exercises for building functional strength and size but it also does wonders for cleaning up pullup and lat pulldown technique. Here’s how to perform them.

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Use Angles90 Grips for Strength, Size, & Joint Health

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Use Angles90 Grips for Strength, Size, & Joint Health

If you’re looking for a unique but effective method for activating your lats, try these Angles90 rotational grips. There are several key benefits, including improved movement mechanics and increased functional strength and size in the upper torso.  

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The Best Pullover You’ve Never Done 

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The Best Pullover You’ve Never Done 

The kneeling pullover is one of the most unique yet effective upper body and core exercises you’ll ever attempt In fact it provides numerous elements and benefits that make it superior to many pullover variations.

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Increase Lat Activation: Rotational Strap Method

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Increase Lat Activation: Rotational Strap Method

If you’re looking for a unique but effective method for activating your lats, try this rotational strap method. There are several key benefits, including improved movement mechanics and increased functional strength and size in the upper torso.  

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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 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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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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The Ultimate Bent Over Row for Size, Strength, & Function

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The Ultimate Bent Over Row for Size, Strength, & Function

If you’re looking for an all-in-one exercise that crushes the posterior chain including glutes, hamstrings, and upper back yet simultaneously addresses mobility, stability, and symmetry, look no further than this stride-position bent over row.  

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Use Offset Leverage To Boost Your Bench & Back

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Use Offset Leverage To Boost Your Bench & Back

If you're looking for unique variations of the bench press and bent over row that not only improve form, mechanics, and muscle function but also build slabs of mass in the upper body, you'll want to give offset leverage a try.

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The Best T-Bar Row You've Never Done

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The Best T-Bar Row You've Never Done

If you're looking for a unique t-bar row exercise that not only feels very natural but absolutely crushes your upper back and lats, you'll want to check this out.  As an added bonus it's great for helping the lifter lock in their form and mechanics.

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Make Pullovers Better With The Trap Bar

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Make Pullovers Better With The Trap Bar

Pull overs are one of the best exercises for targeting your entire upper body and core including the upper back, lats, and chest. If you want ramp up the intensity a step further try performing these two pull overs using the trap bar.  

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Master The Inverted Row with A Foam Roller

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Master The Inverted Row with A Foam Roller

When it comes to building upper back strength and improving posture, inverted rows are tough to beat.  While there are numerous variations one that I’ve recently found to be incredibly effective is the foam roller version. Here's why.

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Master Your Bodyweight Movements With Bands

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Master Your Bodyweight Movements With Bands

Want to master your bodyweight exercises such as pushups, inverted rows, dips, and pullups? Try incorporating the anti-chaos band method. It requires unbelievably strict mechanics and smooth form or you will oscillate out of control. 

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