Tip: Reverse-Grip Pushdown

If you’re having trouble establishing a mind-muscle connection with your triceps then begin the workout with something that puts the muscle into a shortened position, and work isometrics (holding the…

Tip: Tricep 30’s

Supersets and giant sets work well for inducing metabolic stress, especially those that stress the muscle at different lengths. Here’s a skull crusher variation where I lower the bar to…

Tip: Triceps Giant Set

Supersets and giant sets work well for inducing metabolic stress, especially those that stress the muscle at different lengths. Try this giant set: 12 cross-body cable extensions, 12 dips, 12…

Tip: The Gorilla Burpee

Start with your feet slightly farther apart than shoulder-width. This is different than the standard way with feet closer together. Then, you’re lowering and raising your torso by mainly bending…

Tip: Elevated Rear-Foot Split Squat

Rear-foot elevated split squats, Bulgarian squats, or whatever fancy name you have for them, are easily adjusted so they’re knee friendly while simultaneously strengthening muscles around the knee joint. Just…

Tip: Chest-Supported Row Machine

Choose exercises where you give the low back a break from loading while working the musculature around it so that it has a stronger support structure. That’s where the chest-supported…

Tip: Dumbbell Single-Leg Romanian Deadlift

RDLs shouldn’t result in knee discomfort and are among the best tools for strong hamstrings that stabilize knees. Strong mobile hips, hamstrings, and glutes moving in a proficient hinge pattern…

Tip: The Rope Pullover

The key in doing these is really execution, but that’s the case with most movements. You don’t want to turn incline rope pullovers into a triceps pushdown, so the elbows…

Tip: Glute Ham Raise Machine

This is the hamstring dominant variation of the glute ham raise. Lock your feet into the machine and begin with bent knees and an upright torso. Flex the abs to…

Tip: The Seated Cable Face Pull

If your anterior and medial deltoids are overpowering, try starting your next shoulder workout with this. Starting your workout with an exercise to target your weaknesses will help fix muscular…

Tip: Negative Rep Neutral Grip Pull-Up

Chin-ups are the absolute king of upper body movements. Not the bench press. They provide far more benefits, affecting the health of the shoulder joint, development of the entire back,…