Exercises & technique (129)
How to perform the main lifts correctly, machine by machine, rep by rep.
Bent-Over Barbell Row: Proper Technique, Common Mistakes, and Who It Suits
A step-by-step guide to setup, tempo, sets and loading, the five mistakes that cost you most, and a clear answer on who should skip this lift.
5 min read
The Lat Pulldown: Proper Technique, Common Mistakes and Who It Suits
How to set up the lat pulldown, pull without swinging, which common mistakes kill the effect, and how many sets and reps to run for your goal.
6 min read
The Overhand Pull-Up: Proper Technique, Common Mistakes, and Who It Suits
A detailed breakdown of the overhand pull-up: grip setup, tempo, five common mistakes, and a concrete plan from your first rep to ten clean ones.
5 min read
The Chin-Up: Proper Technique, Common Mistakes and Who It Suits
A practical guide to the chin-up: step-by-step form, the six most common mistakes, a progression to your first rep, and how many sets to run weekly.
5 min read
Front Raises: Proper Technique, Common Mistakes, and Who Actually Needs Them
A practical guide to front raises: exact form cues, the five mistakes that ruin the lift, and how many sets, reps and kilos actually make sense.
5 min read
Face Pulls: Proper Technique, Common Mistakes, and Who They Suit
A practical guide to face pull technique, the seven mistakes that ruin the exercise, and exact sets, reps and loads for the rear shoulder.
5 min read
Lateral Raises: Proper Technique, Common Mistakes, and Who They Suit
How to do lateral raises without swinging or shrugging, what weight and rep ranges actually work, and the mistakes that stall shoulder width for most lifters.
6 min read
The Arnold Press: Proper Technique, Common Mistakes, and Who It Suits
How to perform the Arnold press correctly, which mistakes cost your shoulders the most, and how to program it with specific sets, reps, and rest times.
5 min read
The Standing Overhead Press: Technique, Common Mistakes, and Who It Suits
A practical breakdown of the standing overhead press: exact setup, the mistakes that stall progress, and concrete set and rep schemes you can use.
6 min read
Knee Push-Ups: Proper Technique, Common Mistakes, and Who They Suit
A practical guide to knee push-ups: exact setup, tempo, the five most common mistakes, an eight-week plan, and when knee or shoulder pain needs a doctor.
5 min read
Push-Ups: Proper Form, Common Mistakes, and Who They Suit
A step-by-step push-up setup, the five most common form errors, progressions from wall to floor, and concrete set and rep numbers for your level.
6 min read
Dips: Proper Technique, the Most Common Mistakes, and Who They Suit
How to do dips without wrecking your shoulder: setup, depth, tempo, five frequent mistakes, a progression plan, and the signs that need a doctor.
5 min read
Incline Bench Press: Proper Technique, Common Mistakes and Who It Suits
Bench angle, bar path and exact set-and-rep numbers for the incline press, plus the mistakes that wreck your shoulder and when to see a doctor.
5 min read
Dumbbell Bench Press: Technique, Common Mistakes and Who It Suits
A step-by-step guide to dumbbell bench press setup, path and tempo, plus the most common mistakes and exact sets, reps and rest times to use.
6 min read
The Standing Calf Raise: Technique, Common Mistakes, and Who It Suits
Step-by-step standing calf raise technique, the seven mistakes people repeat, exact sets and reps, and the warning signs worth a doctor visit.
5 min read
The Seated Calf Raise: Proper Technique, Common Mistakes, and Who It's For
A practical guide to the seated calf raise: machine setup, tempo, sets and reps, the mistakes that kill your results, and who the exercise actually suits.
5 min read
The hip abduction machine: technique, common mistakes, and who it suits
How to set up the hip abduction machine, how many sets and reps to run, which mistakes kill the effect, and who actually benefits from it.
5 min read
The Glute Bridge: Proper Form, Common Mistakes, and Who It Suits
How to do the glute bridge correctly, which mistakes kill the effect, how many sets and reps to run, and when hip or back pain needs a doctor.
5 min read
Hip Thrust: Proper Technique, Common Mistakes, and Who It Suits
A practical guide to hip thrust setup and execution, the mistakes that kill the exercise, how many sets and reps to run, and when to see a doctor.
5 min read
Leg Extension: Proper Technique, Common Mistakes, and Who It Suits
How to do the leg extension properly: machine setup, tempo, sets and reps, the mistakes that lead to knee pain, and who the exercise actually helps.
5 min read
The Leg Curl: Proper Form, Common Mistakes, and Who It Suits
How to do the leg curl properly, which mistakes quietly cost you results, and how many sets and reps you actually need for stronger hamstrings.
6 min read
The good morning: proper technique, common mistakes, and who it's for
How to perform the barbell good morning correctly, what weight and rep ranges actually make sense, which mistakes overload your lower back, and when to skip it.
5 min read
The Trap Bar Deadlift: Technique, Common Mistakes, and Who It Suits
A practical guide to the trap bar deadlift: setup, step-by-step technique, the mistakes that cost the most, concrete sets and reps, and who the lift actually suits.
6 min read
The Sumo Deadlift: Proper Technique, Common Mistakes, and Who It Suits
A practical guide to the sumo deadlift: step-by-step setup, the six most common technique errors, and a four-week test to see if the stance fits you.
6 min read