Exercises for the Lateral Head of the Triceps

When it comes to getting big upper arms, most guys focus on getting a peak on their biceps.  What they fail to realize is that the biceps peak is largely a matter of genetics. The real key to huge upper arms lies at the back – with the triceps. More specifically, it’s the lateral head…

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Long Head Tricep Exercises

When fully developed, the triceps are one of the most impressive muscle groups of the entire body. The three heads of the muscle group form a horseshoe shape at the back of the upper arm that looks awesome, especially when your body fat level is low enough to bring out striations.  The key to an…

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The Best Alternatives to Lunges

Lunges are a fantastic exercise to work your glutes, hamstrings, and quadriceps. But they are not for everyone. If you have knee problems, you are probably going to want to stay away from lunges. In this article, I’ll lay out 7 excellent alternatives to lunges that will allow you to work the same muscles that…

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Fast Fat Loss Gym Workout for Ladies

So, you’ve joined a gym! That’s a great start on your fat loss journey. What’s needed now is a fat loss workout that will maximize every minute of your training time, allowing you to torch body fat and get you closer to your goals. Here’s a weight loss workout that combines high-intensity cardio and metabolic…

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The Best T Bar Row Alternatives

Few things are as ruggedly impressive as a thick, muscular V-shaped back. The combination of width and density screams out power and masculinity, so it’s no wonder that so many guys train for that combination. Achieving it requires training the upper and mid-back muscles for width and thickness. To achieve the width you need to…

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The Benefits of Wall Sits

The wall sit is one of those exercises we love to hate. It is a simple movement that becomes exceedingly difficult the longer we do it. A few minutes against the wall will get your quads screaming like nothing else. Here are eight compelling reasons that you need to make the wall sit a key…

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6 Awesome Upright Row Alternatives

The upright row is one of those old standby exercises that everybody seems to do without questioning. It is performed as a shoulder and trapezius exercise. However, this exercise has a number of problems, not the least being that it strains the infraspinatus and lower back. In this article, I’ll give you a half dozen…

The Best Post-Workout Meals for Muscle Gain

You don’t build muscle in the gym. In fact, you do the opposite. It’s what you feed your body after you walk out of the gym that determines whether or not you’ll put on any mass! That’s why post-workout nutrition is such an important topic. It’s also an extremely confusing one. The big money guys…

7 Great Captain’s Chair Exercises

What’s the Captain’s chair, you’re wondering? Believe it or not, the Captain’s Chair exercise has been named by the American Council on Fitness as one of the most effective pieces of equipment to work the abs and obliques. So, why haven’t you heard of it? You may not know the name but you have no…

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The Best Cable Exercises for a Solid Chest

The cable pulley machine is the most versatile, effective muscle-building machine in the gym, bar none. When it comes to packing muscle mass on your chest, the cable machine is streets ahead of the barbell. In this article, I’ll identify the four best exercises you can do for your chest – and they are all…

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