October 24
Tip: Pistol Squat Hold with Leg Exchange
Already good at pistol squats? Showoff. Now try this advanced variation.
Tip: Long Duration Sumo Squat Hold
End leg day with this 45-60 second squat hold. It'll help with hip mobility and test your mental toughness.
Tip: Reverse Your Romanian Deadlift
Use this exercise to ingrain a good hip hinge, make your lower back feel better, and build a bigger deadlift.
Tip: How to Make the Most Newbie Gains
New to lifting? Here are some common mistakes to avoid and a simple plan for getting strong.
October 23
Tip: The Right Way to Dumbbell Bench Press
Start at the bottom with the palms facing each other. Rotate on the way up so the palms are facing forward in the end position.
Tip: Dumbbell Iso-Dynamic Elevated Split Squat
Adding deep, 3-5 second holds to your split squat ramps up lower body development and helps with tight hip flexors.
Tip: A Backward Way to Build a Stronger Bench
Got a sticking point right off your chest? Having shoulder pain while benching? Erase that pain and weakness. Here's how.
Tip: Skinny Guys with Fat Guy Problems
Those naturally lean guys who can eat anything without getting fat are still at risk of killer diseases. Here's the common food that's causing it.
October 22
Tip: The Hardstyle Side Plank
Get better at bracing, get better at lifting. Think of this as the RKC version of the side plank.
Tip: Does Music Really Help You Train Harder?
We all think it does, but what does science say? And does the type of training you're doing change things? Info here.
Tip: Testosterone Blood Tests Are Garbage
The President's total testosterone is 441. Does that mean anything? Here's what you don't know about T testing.
October 21
Tip: The Guillotine Press
For chest development, do a light bench press to the neck. A good scheme is 6 sets of 6 reps with 20-second rest periods.
Tip: Unilateral vs. Bilateral Training
Which is better? Here are the facts.
Tip: 5 Reasons Lifters Need Olive Oil
Next to fish oil, olive oil is the true superstar of liquid fats. Here's why.
October 20
Tip: The Zercher Good Morning
Bulletproof your posterior chain with this good morning variation. Also works great for opening up your hips.
Tip: Altitude Landings to Improve Squatting Mechanics
With the squat, you want to break from the knees and hips at the same time. This plyo drill can teach the correct movement pattern and fix bad patterns.
Tip: The Strangest Deadlift
Looks odd, but this classic lift's emphasis on cross-body loads will quickly bolster your core strength. Here's how to do it.
Tip: Eat Eggs This Way for More Muscle
Eggs eaten this way are 45% more effective in increasing protein synthesis.
October 19
Tip: The Fingertip Ledge Pull-Up
Also called mountain climber pull-ups, these are great for grip and forearm strength.