Exercises & technique (129)
How to perform the main lifts correctly, machine by machine, rep by rep.
Spider curls: what they do, how to do them, and who they are worth it for
What the spider curl actually trains, the exact setup and technique, sets, reps and loading numbers, common mistakes, and who should skip it entirely.
5 min read
The Chest Supported Row: What It Does, How to Do It, and Who It Suits
How to do the chest supported row, which bench angle and grip to use, how many sets and reps to run, and who actually benefits from it.
5 min read
Incline curl: what it does, how to do it, and who it's actually for
What the incline curl actually trains, exact setup and bench angle, how much weight to drop, sets and reps, and who should skip it for now.
5 min read
The Seal Row: What It Does, How to Do It, and Who It Pays Off For
What the seal row actually trains, how to set up the bench and bar safely, step-by-step technique, concrete sets and reps, and who it is genuinely worth it for.
6 min read
The Meadows row: what it does, how to do it, and who it suits
What the Meadows row actually trains, exact landmine setup and step-by-step technique, sets and reps, common mistakes, and when to skip it entirely.
6 min read
The Landmine Press: What It Does, How to Do It, and Who It Pays Off For
How to do the landmine press without shoulder pain: setup, step-by-step technique, common mistakes, concrete sets and reps, and who actually benefits from it.
6 min read
The Pendlay Row: What It Does, How to Do It, and Who It Suits
How to perform the Pendlay row, which muscles it actually builds, how many sets and reps to run, and when to swap it for a different rowing variation.
5 min read
The Landmine Row: What It Does, How to Do It, and Who It Suits
How to set up and perform the landmine row, which muscles it hits, how many sets and reps to run, and when a different row variation makes more sense.
5 min read
Kettlebell deadlift: what it does, how to do it, and who it suits
How to do the kettlebell deadlift, which muscles it trains, what weight and set scheme to start with, and how to tell when the movement is not for you.
5 min read
Back extensions: what they do, how to do them, and who they pay off for
What back extensions actually train, how clean technique looks on the 45-degree and flat bench, how many sets to run, and when to see a doctor first.
6 min read
The cable pull-through: what it does, how to do it, and who it's for
How to do the cable pull-through properly, what sets, reps and loads to use, which mistakes to avoid, and who actually benefits from adding it.
5 min read
Reverse Hypers: What They Do, How to Do Them, Who They're Worth It For
What the reverse hyper actually trains, how to run it without hyperextending your lower back, concrete sets, reps and loading, and who should skip it.
6 min read
The Overhead Squat: What It Does, How to Do It, and Who It Pays Off For
What the overhead squat actually trains, step-by-step technique, concrete sets, reps and loads, and who should keep it in their program.
5 min read
The Nordic Curl: What It Does, How to Do It, and Who It Pays Off For
What the Nordic curl actually does for your hamstrings, how to perform it step by step, how to scale it down, and how many sets per week make sense.
5 min read
The Zercher Squat: What It Does, How to Do It, and Who It Suits
What the Zercher squat actually trains, how to set it up without wrecking your elbows, and a concrete six-week plan with sets, reps and loads.
6 min read
The Sissy Squat: What It Does, How to Do It, and Who It Pays Off For
What the sissy squat actually does for your quads, step-by-step technique, a five-level progression, sets and reps, and when to skip it entirely.
5 min read
The Single-Leg Squat: What It Does, How to Do It, and Who It Is Worth It For
What the single-leg squat actually trains, the progression order, how many sets and reps to run, and who it is genuinely worth learning for.
5 min read
The band squat: what it does, how to do it, and who it's worth it for
How a resistance band changes the squat, the two variants worth knowing, exact technique, concrete sets and reps, and the signs that mean see a doctor.
5 min read
Pull-Ups vs the Lat Pulldown: What Actually Builds a Back
A practical comparison of pull-ups and the lat pulldown: mechanics, loading, concrete programs by strength level, and the form errors that stall you.
5 min read
Barbell vs Dumbbells: When to Use Which
A practical comparison of barbells and dumbbells: which one loads more weight, how to combine them across a training week, and when pain means see a doctor.
5 min read
Conventional vs Romanian Deadlift: Which One You Actually Need
A practical breakdown of conventional and Romanian deadlifts: muscles worked, step-by-step technique, concrete sets and loads, and how to program both weekly.
5 min read
Squat vs Leg Press: What Actually Separates Them
A practical comparison of the squat and the leg press: what each one loads, how many sets and reps to run, and how to fit both into the same training week.
5 min read
How Long It Takes to Learn Squat Technique
A realistic phase-by-phase timeline for learning the squat, with concrete sets, reps, tempo and self-tests to check where your technique actually stands.
4 min read
The Standing Overhead Press: Sets, Reps and How to Progress
Concrete numbers for the standing overhead press: sets, reps, how much weight to add, what to do when you stall, and when shoulder pain needs a doctor.
5 min read