Alex

Hey! My name is Alex and I'm the founder and author of King of the Gym. I've been lifting weights seriously since 2005 in high school when I started a home gym in my parents' basement. I started writing about fitness in 2009. Then, in 2014, I got into writing home gym equipment reviews and I haven't looked back. My current home gym is in my own house and it's constantly growing and evolving. My goal is to help you build the home gym of your dreams! Read more about me here.

Movements of the Spine

June 25, 2015May 13, 2013 by Alex

Cervical Spine Extension: Definition: Straightening/arching the cervical spine by moving the head and neck posteriorly (backward). Image: MusclesInvolved: Splenius capitis Splenius cervicis Iliocostalis cervicis Longissimus capitis Longissimus cervicis Spinalis capitis Spinalis cervicis Semispinalis capitis Semispinalis cervicis Interspinales cervicis Intertransversarii anterior cervicis Intertransversarii posterior cervicis Rectus capitis posterior major Rectus capitis posterior minor Obliquus capitis superior … Read more

Movements of the Elbow Joint

April 21, 2015March 25, 2013 by Alex

Elbow Extension: Definition: Straightening the elbow joint by moving the forearm away from the biceps. Image: Muscles Involved: Biceps brachii (long head) Biceps brachii (short head) Brachialis Brachioradialis Exercises: Biceps curl Chin up Elbow Flexion: Definition: Bending the elbow joint by moving the forearm toward the biceps. Image: Muscles Involved: Triceps brachii Aconeus Exercises: Close … Read more

20 Dip Variations: 4 Assisted Dips & 16 Advanced Dip Variations

May 8, 2018February 26, 2013 by Alex

This post contains 20 different dip variations, including 4 assisted dip exercises for beginners and weaklings, plus 16 advanced dip exercises for seasoned lifters and calisthenics enthusiasts. 4 Assisted Dip Variations Are you too weak for bodyweight dips? No biggie. This is a common problem that trainees face when new to the dips exercise. Assisted … Read more

Is a Low Fat Diet Plan the Best Bodybuilding Diet for You?

April 12, 2018January 30, 2013 by Alex

Are low fat diet plans for you? It’s imperative that you stick to a realistic and effective diet if you’re serious about fitness. Low fat, no carb or a little bit of everything – find what works for you. To begin, let’s start by answering the question: What is a “low fat diet?” Well, officially … Read more

melatonin benefits, dosage and side effects

Melatonin Supplement Guide: Benefits, Dosage and Potential Side Effects

September 4, 2015January 30, 2013 by Alex

Discover how taking a melatonin supplement can improve your sleep quality and boost your recovery from weight lifting. I’ll help you maximize the effectiveness of your melatonin supplement by providing melatonin dosage guidelines that take your age, weight, and supplementation goals into consideration. Plus, I’ll tell you what precautions to take to avoid melatonin side … Read more

The Best Whey Protein Powder: A Guide to Buying Whey Protein

March 14, 2020January 29, 2013 by Alex

Looking for the best whey protein powder? On this page, I’ll tell you what to consider when buying whey protein. The different categories that I’ll discuss include: flavor, mixability, size, type and brand… …I’ll also tell you where you can buy quality whey protein online, at the lowest prices with free shipping. Read on, if … Read more

4-5 Day Intermediate and Advanced Push/Pull/Legs Split Routine

January 15, 2019January 29, 2013 by Alex

___TVE_SHORTCODE_RAW____TVE_SHORTCODE_RAW___ FREE Workout Template: Download the FREE workout log spreadsheet I made specifically for this routine. This rotating 4-5 day intermediate and advanced push/pull/legs split routine will build muscle and strength efficiently for experienced lifters. The workout sessions are divided by the type of motion used to perform exercises, into three categories:Push workouts consist of upper body push … Read more

Grip Strength Training Exercises for Building Crush, Pinch & Support Grip Strength

February 13, 2020January 26, 2013 by Alex

Grip strength training is essential for developing powerful hands, strong forearms and a devastatingly intense vice-like grip that can instantly transform diamonds into dust. In this guide, I’ll discuss the benefits of grip strength training and provide several highly effective exercises for building up your pinch, crush and support grip strength. The hands are your … Read more

3 Day Beginner Push/Pull/Legs Split Routine

March 16, 2025January 25, 2013 by Alex

FREE Workout Template: Download a FREE copy of the spreadsheet I made for tracking this push/pull/legs routine This 3 day beginner push/pull/legs split routine is a simple and convenient training method, which is best for novice “hardgainers” who have trouble recovering from more frequent training splits. This split is perfect for any lifter who is simply trying … Read more

4 Day Intermediate and Advanced Upper Body/Lower Body Split Routine

March 16, 2025January 22, 2013 by Alex

FREE Workout Template: Download the FREE workout log spreadsheet I made specifically for this upper/lower split routine. This 4 day intermediate and advanced upper body/lower body split routine is designed to build muscle and strength efficiently, for experienced weight lifters. Upper body/lower body split routines are characterized by alternating upper body training sessions and lower body training … Read more