Training & Fitness

The most advanced workouts by the world's top coaches and fitness experts.
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The Athletic Landmine
#workout
Dumbbell Hamstring Curl
#bodybuilding
Why Are Those Guys Bigger Than Me? Some guys build muscle easily. Others struggle. Here's why and what to do about it. You lift hard, eat right, and keep up with all the latest training info. You do everything to build muscle, but it's a slow slog. Frustratingly, some of your gym buddies don't know half as much about training and nutrition… and those dudes pack on muscle easily. What's up with that? Do they have superior muscle fiber ratios or more testosterone? Do they have a secret trainin...
Androgen Receptors: The More the Better
Why Are Those Guys Bigger Than Me? Some guys build muscle easily. Others struggle. Here's why and what to do about it. You lift hard, eat right, and keep up with all the latest training info. You do everything to build muscle, but it's a slow slog. Frustratingly, some of your gym buddies don't know half as much about training and nutrition… and those dudes pack on muscle easily. What's up with that? Do they have superior muscle fiber ratios or more testosterone? Do they have a secret trainin...
by Travis Hansen An Explosive Alternative to the Muscle-Up Add a little explosiveness to the regular pull-up by switching your grip in the middle of a rep. Check this out! You've seen the muscle-up before. Heck, you might've already mastered it. Looks cool, but it comes with some limitations and risks – unless you have a smaller frame, low body weight, and an insane level of power. Luckily, you can still get the benefits and the feel of doing an explosive pull-up without anywhere near the ...
The Switch Grip Pull-Up
by Travis Hansen An Explosive Alternative to the Muscle-Up Add a little explosiveness to the regular pull-up by switching your grip in the middle of a rep. Check this out! You've seen the muscle-up before. Heck, you might've already mastered it. Looks cool, but it comes with some limitations and risks – unless you have a smaller frame, low body weight, and an insane level of power. Luckily, you can still get the benefits and the feel of doing an explosive pull-up without anywhere near the ...
Kneeling Scrape-the-Rack Press
#strengthtraining
Chaos Training
#workout
Push Press, 6-Second Eccentric
#bodybuilding
80-Degree Seated Press
#delts #shoulderexercises
The Smith Machine: Benefits
#bodybuilding
Reverse Zercher Lunge
#workout
Ring Dips and Holds
#bodyweightworkouts
Kettlebell Complexes
#kettlebell
1.5 Method for Dips
#bodybuilding
a man doing squats on a bench in a gym
The Smith Machine: Stop Hating and Start Growing
by Gareth Sapstead 5 Reasons to Use It Stop hating on the Smith machine and start using it for serious muscle growth. Here’s why it’s a great tool. Some people hate the Smith machine. But as a physique coach, I’ve seen what it can do for lifters looking to pack on muscle mass. Here’s why it’s awesome. 1. Variety When most people think of the Smith machine, they have one or two exercises in mind, but it’s not that limited. Here are some of the best options for each body part: Chest: Decli...
Supported One-Arm Push-Up
#pushups
Dumbbell Lateral Complex
#bodybuilding
5 New Ways to Dip
#bodybuilding #chestworkout
Shoulder Workout
#delts #bodybuilding
How to do Goblet Squats
#gobletsquats
a man with no shirt on is holding a pair of chains in his hands and looking at the camera
5 New Dips for Big Triceps and Pecs
by Bradford Cooke Advanced Dips for Advanced Lifters If the standard dip is too easy for you, try these tough variations and pack some size onto your upper body. Dips build impressive upper bodies. If you’ve got the mobility and use good technique, there’s no reason to avoid them. Here are five variations to make dips even better. 1. One-and-a-Half Dip (Top Emphasis) Shift the emphasis to a different muscle group by spending more time in a smaller range of motion. While the chest and tricep...
Deadlift With Shrug
#workout
Dumbbell Bridge Press
#dumbbells
Dynamic Side Plank
#planks
Start Your Workout With Jumps!
Heres why. #workout
Front Box Squat
#squats
Awesome Mechanical Drop Sets!
#bodybuilding
Try this for your core!
#coreexercises
a shirtless man sitting on a bench in a gym
New Science: Training to Failure vs. Near Failure
by Chris Shugart What Builds More Muscle? What works best, training to absolute failure or leaving a couple of reps in the tank? A new study answers that question, finally. As muscle nerds, we love digging into the research and debating the best training methods. But when we step back and take a cleansing breath, we notice something: there are muscular people on every side of every lifting debate. Golly, it’s almost as if the particulars don’t matter all that much, as long as you’re lifting ...
More Mechanical Drop Sets
#bodybuilding #trxworkout
Plank Plate Press
#planks
Mechanic Drop Set: Legs
#strengthtraining
The Long-Lever Plank
#planks
Push-Ups: Mechanical Drop Sets
#pushups
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
a man holding a barbell in front of a red and black background with the word strength on it
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
a woman is doing pull ups in the gym
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
a man with no shirt standing in front of a wall
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 woman standing next to a bicycle in a gym
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
an image of a man that is doing some stretching exercises on his legs and chest
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
a shirtless man lifting a barbell in a gym
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...
a man doing push ups on a bench in a gym with the x sign behind him
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