Use this page to create a personalized bodybuilding diet to achieve a leaner, more muscular physique that’s at least as strong as it looks. In this nutrition guide, I walk you through the ten simple steps of creating a weight lifting diet plan that works for you. I’ll use the hypothetical example of Sammy Smalls … Read more
This weight lifting guide teaches you exactly what you need to know about training to build the physique you desire. You will learn exactly how to gain muscle mass and build strength to dramatically transform your body and physical performance. With this guide, you will find everything, from the bare essentials of lifting weights to … Read more
Discover the muscle anatomy of every muscle group in the human body. Find the best weight lifting exercises that target each muscle or groups of muscles. You can click the links in the image, or the links below the image to find out more information on any muscle group. Abdominals | Biceps | Calves … Read more
High bar squat vs low bar squat: What’s the difference? The following chart explains each squat variation in detail. And the pictures below let you see the differences, visually. High Bar Squat Low Bar Squat Bar Position: On upper trapezius On middle trapezius, and across the top of rear deltoids Grip width: Wide; forearms … Read more
What is weight training tempo? On this page, I’ll explain all you need to know about understanding and using training tempo for lifting weights. Specifically, I’ll discuss the importance of tempo, how to write it and the common tempos commonly prescribed for different training objectives. What Is Weight Training Tempo? Weight training tempo refers to the rhythm of a … Read more
Exercise Name Reverse Band Squat Primary Muscles Glutes Secondary Muscles Calves, Hamstrings, Quadriceps Spinal Erectors Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell, Bands Ancillary Equipment Power Rack Optional Equipment: Knee Wraps, Weight Lifting Belt Experience Advanced Rep Range 1-5 Tempo 2-0-X-0 Variations Band Squat Alternatives Barbell Squat, Box Squat, Squat with Chains Reverse Band Squat Instructions Note: … Read more
Exercise Name Box Squat Primary Muscles Glutes Secondary Muscles Calves, Hamstrings, Hip Adductors, Quadriceps, Spinal Erectors Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell Ancillary Equipment Box, Power Rack Optional Equipment: Knee Wraps, Weight Lifting Belt Experience Intermediate Rep Range 3-12 Tempo 2-1-X-0 Variations High Box Squat, Low Box Squat Alternatives Squat with Chains, Band Squat, Reverse Band Squat Box … Read more
Exercise Name Squat with Chains Also Called Chain Squat Primary Muscles Quadriceps Secondary Muscles Calves, Glutes, Hamstrings, Hip Adductors, Spinal Erectors Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell, Chains Ancillary Equipment Power rack Optional Equipment Knee Wraps, Weight Lifting Belt Experience Advanced Rep Range 1-5 Tempo 2-0-X-0 Variations Sumo Squat with Chains Alternatives Band Squat, Reverse Band … Read more
Exercise Name Close Grip Bench Press Also Called Narrow Grip Bench Press Primary Muscles Triceps Secondary Muscles Front Deltoids, Chest Function Strength Mechanics Compound Force Push Required Equipment Barbell, Weight Bench (with uprights or inside a power rack) Experience Beginner Rep Range 5-12 Tempo 1-0-1-0 Variations Incline Close Grip Bench Press Alternatives Triceps Dip, Rack Lockout, Board Press, … Read more
Exercise Name Deadlift Primary Muscles Spinal Erectors Secondary Muscles Back, Calves, Forearms, Glutes, Hamstrings, Quadriceps Function Strength Mechanics Compound Force Pull Required Equipment Barbell Optional Equipment Weight Jack, Chalk, Wrist Straps, Weight Lifting Belt Experience Beginner Rep Range 3-8 Tempo 2-0-X-0 Variations Stiff Leg Deadlift, Romanian Deadlift, Trap Bar Deadlift, Sumo Deadlift, Unilateral Deadlift Alternatives Good Morning, Glute Ham Raise, … Read more