Pull-Up Alternatives: Exercises, Progressions, and How to Achieve Mastery
While no single exercise is an exact replica, several alternatives like lat pulldowns and inverted rows effectively target the same muscle groups and ...
By Hart
Category: Strength Training
Browsing all articles filed under the "Strength Training" category.
Lifting Wraps: How Much They Boost Lifts, Types, Benefits, and Proper Use
Wrist wraps can increase pressing strength by 5-10% through stability, while knee wraps can boost squatting capacity by 5-15% or more via elastic reco...
By Hart
MTS High Row: Execution, Benefits, and Common Mistakes
The MTS high row is a machine-based exercise for upper and mid-back development, requiring precise setup, controlled execution, and avoidance of commo...
By Jordan
Farmer's Walk: Optimal Speed, Benefits of Fast vs. Slow Carries, and Technique
The optimal speed for farmer's walks depends on individual training goals, as both slow, controlled movements and faster, dynamic paces offer distinct...
By Jordan
Hammer Curls: Targeting Forearms, Optimizing Form, and Avoiding Mistakes
Hammer curls effectively target the forearms, specifically the brachioradialis muscle, due to the neutral grip position which shifts emphasis away fro...
By Alex
Wrist Curls: Optimal Loads, Form, and Injury Prevention for Forearm Strength
For most individuals, prioritizing moderate loads with strict form and a full range of motion is generally more effective and safer for wrist curls th...
By Alex
Biceps Short Head: Dumbbell Exercises, Biomechanics, and Activation
Targeting the biceps' short head with dumbbells involves exercises that place the shoulder in slight flexion or keep the humerus fixed, reducing the l...
By Alex
The 2 2 2 Rule in Gym: Understanding Tempo Training for Muscle Growth and Injury Prevention
The "2 2 2 rule" in the gym refers to a specific tempo training strategy where each phase of a repetition—the concentric, isometric, and e...
By Jordan
Circus Dumbbell: Weights, Design, and Training Guide
Circus dumbbells typically weigh between 50 pounds for lighter training models and over 300 pounds for elite competition implements, with variations d...
By Hart
