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Eccentric Accentuated Pullups For A Massive Back

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Eccentric Accentuated Pullups For A Massive Back

The Bilateral Assisted Negative Accentuated (BANA), aka 2:1 Eccentric Accentuated Method is an incredibly effective way to implement eccentric overload with a variety of exercises.   Here's how to use it on pull-ups.

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Fix Your Chest Press and Rows with Chinese Plank Variations

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Fix Your Chest Press and Rows with Chinese Plank Variations

If you're looking for unique movements to help clean up your posture as well as your mechanics on chest presses and rows look no further than these Chinese plank variations.  They're a bit unusual but you'll notice immediate improvements.  

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Offset Dumbbell Training for Strength, Size, and Function

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Offset Dumbbell Training for Strength, Size, and Function

If you're looking for a unique training method that crushes the core while also blasting the larger muscles of the body try this offset dumbbell protocol.  As an added bonus it does wonders for cleaning up form and technique.

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Master Your Jump Mechanics with Deconstructed Box Jumps

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Master Your Jump Mechanics with Deconstructed Box Jumps

This deconstructed box jump with a reverse depth drop is highly effective for teaching athletes proper jumping mechanics as well as landing mechanics.  It also helps improve sprint performance as demonstrated by DeAngelo Hall.

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Rapid Eccentric Isometrics: The New Plyometric

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Rapid Eccentric Isometrics: The New Plyometric

Rapid Eccentric Isometrics (REI's) are similar to standard eccentric isometrics except that the negative phase is performed rapidly rather than slowly.  There are multiple reasons why this enhances performance and strength.

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Use The Foam Roller For This Unique Rowing Exercise

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Use The Foam Roller For This Unique Rowing Exercise

If you’re looking for a unique exercise to improve posture and shoulder health try this supine row on the foam roller.  Not only will it crush your back and lats but your posture and shoulder health will receive an added boost.

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Use Bottoms Up Pullovers For Size and Strength

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Use Bottoms Up Pullovers For Size and Strength

Looking for a way to clean up your pullover technique while simultaneously blasting your entire core and upper body at once?  Try this eccentric isometric bottoms-up pullover variation with a hollow body leg raise hold.

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Blast Your Core and Legs with This Unique Goblet Squat

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Blast Your Core and Legs with This Unique Goblet Squat

The single arm front-racked squat also known as the single arm goblet squat is one of my favorite squat variations for teaching intense core activation in conjunction with the squat pattern.  Add this tweak to make it even better.

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A New Way To Squat with The Makeshift Safety Bar

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A New Way To Squat with The Makeshift Safety Bar

By using wrists straps you can actually create your own makeshift safety squat bar that in many ways is superior to standard safety bars.  In fact there are multiple reasons why lifters should incorporate these into their training routines

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Build Massive Legs with Trap Bar Bulgarian Squats

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Build Massive Legs with Trap Bar Bulgarian Squats

Although the trap bar can be can be used for squats, deadlifts, chest presses, overhead presses, bent over rows, pullups, squat jumps, and even lunges, Bulgarian Squats are one of the most brutal variations that crush the entire lower body.  

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Band Resisted Dips For Massive Upper Body Growth

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Band Resisted Dips For Massive Upper Body Growth

During most exercises the strength curve of the movement does not match that of the muscles. By using bands or chains on dips the stimulus to the chest, triceps, and shoulders is incredibly high as the amount of tension is off the charts. 

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The Ultimate Strength and Hypertrophy Technique

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The Ultimate Strength and Hypertrophy Technique

When it comes to boosting functional strength and hypertrophy even in the most stubborn muscle groups /lifts, one of the most effective techniques I’ve used is combining eccentric isometrics with the one and a half method (1.5 rep technique).

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Master Your Lower Body Mechanics with This Lunge

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Master Your Lower Body Mechanics with This Lunge

If you're looking for a method to improve your lower body mechanics try this eccentric isometric lunge as shown here by NFL superstar DeAngelo Hall.  The impact this has on running mechanics and athletic performance is significant. 

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Combine These Squats for Ultimate Leg Development

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Combine These Squats for Ultimate Leg Development

The goblet squat is a great lower body exercise but oftentimes the upper body ends up being the limiting factor.  As a result the lower body doesn’t always get taxed as intensely.  Here's a simple solution.

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Fix Your Pullups with the Trap Bar

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Fix Your Pullups with the Trap Bar

Most people use the trap bar for lower body exercises such as deadlifts and squats and occasional upper body lifts like rows and presses.  However it’s also incredibly effective when applied to pullups and chinups. Here’s how it works.

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Band-Resisted Inverted Rows for Back and Glutes

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Band-Resisted Inverted Rows for Back and Glutes

If you’re looking for an efficient method for incorporating added resistance to inverted rows try incorporating band resistance while holding a glute bridge. There are several benefits of this back and glute combination exercise.

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Massive Lats and Back with Side Lat Pulldowns

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Massive Lats and Back with Side Lat Pulldowns

Side or angled lat pulldowns have become increasingly popular in the bodybuilding world as they’re quite potent for building functional size and strength in the lats and upper back. Here's a unique variation using a stability ball

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The Ultimate Chest and Core Combination Exercise

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The Ultimate Chest and Core Combination Exercise

This chest press is sure to take your upper body and core to the next level.  Essentially you’re combining three of my favorite techniques into one exercise; the “T-bench” technique, “head off” protocol, and “half body off” position. 

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