3 Lifts for a BIG Back!

3 Lifts for a Big Back Deadlifts Rack Pulls Pull Ups Why Deadlifts Deadlifts may look intimidating for any level lifter but notion is all in your head the main thing is to follow proper form and technic.  There are plenty of videos on youtube on how to do them, check them out if you...

How to incorporate pause reps into your fitness plan!

What are Pause reps? Pause reps are when you hold the weight at the bottom the movement.  Lets take the bench press for example, as you bring the bar down to your chest you hold the bar on your chest for 2-3 seconds then explode up.  Pause reps help you strengthen your explosive power by...

3 Keys to Building Muscle

Overview There are 3 major points to consider when trying to gain muscle mass.  First is the type of workouts you are doing meaning strength training or hypertrophy training.  Second you need to be in a caloric surplus meaning you need to eat more calories than you are burning throughout the day.  Lastly you need...

Barbell Row VS Dumbbell Row

Dumbbell Row The dumbbell row is a unilateral movement meaning it works each lat independently.  You are then able to fix any muscle imbalances.  Another key note is that the dumbbell row is great for hypertrophy training.  You are able to work the muscle with a lot of reps because your weight is supported taking...

Grow your chest with these 3 exercises!

Movements: Single Arm Dumbbell Bench Press: Complete 4 sets 8-12 reps each arm Landmine Press: Complete 4 sets 8-12 reps (two hands) or 4 sets 12-15 reps (single arm) Weighted Push Ups: Complete 3 sets to failure at the end of your workout (add whatever weight you'd be comfortable with When to add these to your workouts: You...

4 Ab Blasting Workouts

Strong Core Strong Lifts The key to having great abs is nutrition but if your nutrition is on point or looking to show those abs as you workout on nutrition we've got you covered!  Your core is one of the most over looked muscles when completing big lifts or compound movements.  We'll get into that...

4 Bicep workouts to try next arm day!

Hit your Biceps with these 4 workouts! If you want your biceps to grow you need volume but not just volume with minimal weight you need moderate to heavy weight. Preacher Curls The first workout is the seated single arm preacher curl.  You want to hit this in the middle/end of your workout.  Really focusing...