All articles (645)
Everything we have written so far, from the first day in the gym to advanced programming.
Wall Balls: What They Do, How to Do Them, and Who They Suit
What the wall ball actually trains, step-by-step squat and throw technique, which ball weights and target heights to use, plus concrete sets by level.
5 min read
The Pallof Press: What It Does, How to Do It, and Who It Pays Off For
How the Pallof press trains anti-rotation, exact setup and technique, how much weight and how many sets, progressions, and who can skip it.
5 min read
Cable Crunch: What It Does, How to Do It, and Who It's For
How to do the cable crunch properly: machine setup, step-by-step technique, sets and loading, the most common mistakes, and who should skip it.
5 min read
The ab wheel: what it does, how to use it, and who it is worth it for
What the ab wheel actually trains, how to roll out without wrecking your lower back, exact sets and reps to run, and who really benefits from it.
5 min read
The hollow hold: what it trains, how to do it, and who it pays off for
What the hollow hold actually trains, exact technique, three progression levels and a concrete sets-and-seconds plan to get from 15 to 60 seconds.
5 min read
The scapular pull-up: what it does, how to do it, and who it pays off for
What the scapular pull-up actually trains, exact sets, reps and tempo to use, how to progress it, and when the exercise is a waste of your time.
4 min read
Y-T-W Raises: What They Do, How to Do Them, and Who Needs Them
What Y, T and W raises actually train, how to run them without shrugging, how many sets and how much weight to use, and when shoulder pain needs a doctor.
6 min read
The Cuban Press: What It Does, How to Do It, and Who Actually Needs It
A step-by-step guide to the cuban press: exact weights, sets and reps, the mistakes that make it useless, and who actually needs it in a program.
5 min read
The Shrug: What It Does, How to Do It, and Who Actually Needs It
What the shrug really trains, how to run a clean rep without bouncing, how many sets and reps make sense, and when the exercise is not worth your time.
5 min read
The upright row: what it does, how to do it, and who it suits
How to perform the upright row properly, which muscles it actually trains, how many sets and reps to use, and when you are better off swapping it out.
6 min read
Kickbacks: what they do, how to do them, and who they are worth it for
What triceps and glute kickbacks actually do, how to perform them without swinging, how many sets are worth doing, and who should skip them entirely.
5 min read
Skull Crusher: What It Does, How to Do It, and Who It's Worth It For
How the skull crusher loads the long head of your triceps, step-by-step technique, sets and reps that work, and what to do when your elbow hurts.
6 min read
JM press: what it does, how to do it, and who it is for
How to perform the JM press, which muscles it hits, how many sets and reps to run, and when it makes more sense than a standard skull crusher.
5 min read
Parallel Bar Dips: What They Do, How to Do Them, and Who They're For
How the parallel bar dip works, which muscles it hits, step-by-step technique, how many sets and reps to run, and when you should skip it entirely.
5 min read
The Pec Deck: What It Does, How to Use It, and Who It Suits
What the pec deck actually trains, how to set it up without wrecking your shoulder, how many sets and reps to run, and who should skip it entirely.
5 min read
Cable crossover: what it does, how to do it, and who it pays off for
What the cable crossover actually trains, three pulley heights, step-by-step technique, exact sets and reps, and when the exercise is not worth your time.
6 min read
Preacher curl: what it does, how to do it, and who it's worth it for
What the preacher curl actually trains, step-by-step technique, exact sets and reps, the mistakes that wreck elbows, and when elbow pain needs a doctor.
6 min read
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