Training & Fitness

The most advanced workouts by the world's top coaches and fitness experts.
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Reverse Band Incline Press
#benchpress
Banded Box Squat
#squats
Mechanical Drop Set: Grip Changes
#bodybuilding
The Reverse Step-Up
Build athketic, single-leg strength!
Build Single-Leg Strength!
#functionalfitness
by Dan North Extend the Set, Maximize the Gains Here are five ways to use mechanical drop sets to build every muscle in your body. Drop sets are a time-tested way to build muscle. To do a classic drop set, rep out an exercise until you can’t continue, then, without resting, reduce the weight and do more reps until failure. Mechanical drop sets are similar, but instead of decreasing the weight, you start with the hardest variation of an exercise and then switch to easier variations each time ...
Mechanical Drop Sets for New Muscle Growth
by Dan North Extend the Set, Maximize the Gains Here are five ways to use mechanical drop sets to build every muscle in your body. Drop sets are a time-tested way to build muscle. To do a classic drop set, rep out an exercise until you can’t continue, then, without resting, reduce the weight and do more reps until failure. Mechanical drop sets are similar, but instead of decreasing the weight, you start with the hardest variation of an exercise and then switch to easier variations each time ...
Stability Ball Squat
#legday
Cable Sissy Squat
#bodybuilding
Triple Your Pull-Ups in Just 10 Weeks - T Nation Content - COMMUNITY - T NATION Fitness, Exercises, Coaching, Fitness Experts, Advanced Workout, Pull Ups, Exercise, Aging Gracefully, Aging
Triple Your Pull-Ups in Just 10 Weeks
Triple Your Pull-Ups in Just 10 Weeks - T Nation Content - COMMUNITY - T NATION
Kettlebell Complex for Fat Loss
#kettlebell
Save Your Type-2 Muscle Fibers!
#workout
Skater Squats and Reverse Step-Ups Build size one leg at a time. Add these tough unilateral lifts to any training plan. We do most athletic things one foot at a time. So, why do most lifters neglect single-leg training? Gym bros usually say, "You can’t get strong doing lunges." They’re wrong. You can get very strong and build size with single-leg training. Here are two of the hardest single-leg exercises to beef up your leg days: 1. Skater Squat Strength comes from the ground up. Get in a ... Lunges, Legs, Squats, Legs Day, Leg Training, Lower Body, Quad Exercises, Body Weight
The Two Most Challenging Single-Leg Exercises
Skater Squats and Reverse Step-Ups Build size one leg at a time. Add these tough unilateral lifts to any training plan. We do most athletic things one foot at a time. So, why do most lifters neglect single-leg training? Gym bros usually say, "You can’t get strong doing lunges." They’re wrong. You can get very strong and build size with single-leg training. Here are two of the hardest single-leg exercises to beef up your leg days: 1. Skater Squat Strength comes from the ground up. Get in a ...
Reverse Zercher Lunge
#legday
Do this before every workout to slow aging!
#antiageing
A Guide for Women Not all fat-loss tools are best for every person all the time. Fasted cardio is no exception. Here’s how and when women should do it if they must. I remember the 4 AM alarm for early morning cardio. I wanted more sleep, but instead, I told myself that fasted cardio is best for fat loss. So I pushed through it. What happened? Absolutely nothing. In fact, I gained fat. I was frustrated and exhausted. Does fasted cardio have value in specific cases? Yes. But if you’re a female... Low Intensity Cardio, Estrogen Dominance, Cortisol Levels, Menstrual Cycle, Adrenals
Fasted Cardio: When It Works, When It Backfires
A Guide for Women Not all fat-loss tools are best for every person all the time. Fasted cardio is no exception. Here’s how and when women should do it if they must. I remember the 4 AM alarm for early morning cardio. I wanted more sleep, but instead, I told myself that fasted cardio is best for fat loss. So I pushed through it. What happened? Absolutely nothing. In fact, I gained fat. I was frustrated and exhausted. Does fasted cardio have value in specific cases? Yes. But if you’re a female...
The Bus Driver Exercise
#shoulderexercises #shoulderworkoit
Landmine Reverse Lunge
#glutes #legday
Two Ways to Do the B-Stance RDL Want a big round butt or more athletic glutes for sports performance? You can get both with this variation of the Romanian deadlift. The classic Romanian deadlift (RDL) targets the hamstrings, glutes, and lower back. Just grab a dumbbell in each hand and hinge at the hips while maintaining a slight bend in the knees. Really focus on the lowering phase to generate tension in the hams and glutes. That two-legged version is great, but you can emphasize one side a... Athletics, Hamstring Workout, Dumbbell, Deadlift, Sport Performance, Stance, Gain Muscle
One Exercise for Big Glutes and Athletic Strength
Two Ways to Do the B-Stance RDL Want a big round butt or more athletic glutes for sports performance? You can get both with this variation of the Romanian deadlift. The classic Romanian deadlift (RDL) targets the hamstrings, glutes, and lower back. Just grab a dumbbell in each hand and hinge at the hips while maintaining a slight bend in the knees. Really focus on the lowering phase to generate tension in the hams and glutes. That two-legged version is great, but you can emphasize one side a...
Directional Band Curls
#biceps
Hamstring Killer!
#hamstrings
Level Up the Romanian Deadlift!
#bodybuilding #glutes
One Day On, One Day Off for Hardcore Lifters If you love to lift hard, then train every other day to make the most gains. Here's why and how to plan it. To maximize strength or muscle growth, get more awesome workouts than below-average workouts. Seems logical, right? Yet most lifters believe a bad workout is better than no workout. Their reasoning? Even though their performance sucks, they're still imposing muscular stress, which promotes growth. Sorry, but it's not that simple. Crappy work... Training Day, Muscle Growth, Workout Plan, Workout Days, Training Programs
The Every-Other-Day Workout Plan
One Day On, One Day Off for Hardcore Lifters If you love to lift hard, then train every other day to make the most gains. Here's why and how to plan it. To maximize strength or muscle growth, get more awesome workouts than below-average workouts. Seems logical, right? Yet most lifters believe a bad workout is better than no workout. Their reasoning? Even though their performance sucks, they're still imposing muscular stress, which promotes growth. Sorry, but it's not that simple. Crappy work...
Better Mind-Muscle Connection, Bigger Back Make the dumbbell row work even better. Increase the mind-muscle connection with this clever adjustment. The dumbbell row is essential for building a strong back. But what if you just can't feel it, can't get that essential mind-muscle connection? Then you need to change your setup. The Ipsilateral Dumbbell Row Position your forward leg (where you’ll bear the brunt of your weight) on the same side as your working arm. This is what we mean by ipsila... Upper Arms, Gain Muscle Fast
The One-Arm Row You Can Actually Feel
Better Mind-Muscle Connection, Bigger Back Make the dumbbell row work even better. Increase the mind-muscle connection with this clever adjustment. The dumbbell row is essential for building a strong back. But what if you just can't feel it, can't get that essential mind-muscle connection? Then you need to change your setup. The Ipsilateral Dumbbell Row Position your forward leg (where you’ll bear the brunt of your weight) on the same side as your working arm. This is what we mean by ipsila...
Loaded Hang ISO-Hold
#workout
The Jettison Method
Try this banded drop set!
Banded Set for Biceps!
#biceps
Chaos Core Strength Exercises!
#corestrength
Landmine Leg Exercise
#landminetraining
Level-Up Your Single-Leg RDL The single-leg RDL is a good, but not great, muscle builder. This version takes balance out of the equation and hammers the glutes much harder. The traditional single-leg Romanian deadlift is a top-tier exercise for improving single-leg strength, stability, and balance. But if you’re trying to build muscle with it, there’s a good chance you’re wasting your time. For people wanting glute and hamstring growth, there’s something better: the bench-supported, singl... People, Hip Alignment, Lower Body Workout, Athletic Performance
A New Move for Great Glutes, Strong Hamstrings
Level-Up Your Single-Leg RDL The single-leg RDL is a good, but not great, muscle builder. This version takes balance out of the equation and hammers the glutes much harder. The traditional single-leg Romanian deadlift is a top-tier exercise for improving single-leg strength, stability, and balance. But if you’re trying to build muscle with it, there’s a good chance you’re wasting your time. For people wanting glute and hamstring growth, there’s something better: the bench-supported, singl...
Chaos Overhead Press
#strengthtraining