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Workouts & Exercises


Top 5 Kettlebell Exercises

Master These Essential Kettlebell Moves for Strength and Mobility

Posted on July 16, 2024

Discover the top 5 kettlebell exercises that will revolutionize your fitness routine. Learn how to perform the Goblet Squat, Turkish Get Up, Bottoms Up Press, Kettlebell Snatch, and Renegade Row to build strength and enhance mobility.

Maximize Your Jiu-Jitsu Performance Through Strength Training

Enhance Your BJJ Skills with Targeted Strength Exercises in Your Home Gym

Posted on May 28, 2024

Discover how to boost your Brazilian Jiu-Jitsu performance through effective home strength training. Learn essential exercises and tips for building strength, flexibility, and endurance.

Strongman Training at Home

To be a strongman requires exceptional functional strength that is not achieved through basic resistance training.

Posted on April 22, 2024

In this blog I will give an overview of what to expect in a basic Strongman event, the key adaptations to achieve by progressive overload in training, nutrition recommendations, injury avoidance and some home strength training ideas to add to your training.

Unlock Optimal Strength & Wellness: Master Home Gym Training for Muscle and Tendon Health

Revolutionize Your Fitness Journey with Expert Tips for Balanced Muscle and Connective Tissue Development

Posted on February 13, 2024

Discover the secrets to enhancing your home gym experience with expert advice on achieving balanced muscle growth and tendon strength. Learn from a master trainer and physical therapist with over 35 years of experience how to optimize your strength, wellness, and fitness goals without compromising on quality. This guide offers insights into targeted strength training, tendon health, and innovative techniques for a holistic approach to fitness.

The Best Weighted Stretching For Your Training

Maximizing Muscle Growth with Weighted Stretching Techniques

Posted on January 19, 2024

Discover the power of weighted stretching in our comprehensive guide. Uncover the science behind this effective method for enhancing muscle hypertrophy, and learn how to integrate it into your workout regimen for optimal results. From detailed exercise instructions to the physiological rationale, this article provides essential insights for anyone looking to amplify their training program and achieve greater gains.

Get Big Delts with the Super Bench

Help bring up your overhead press one step at a time.

Posted on November 15, 2023

A program used by Olympic weightlifters, involves progressing from flat-bench presses to overhead presses over several weeks, using the same weight.

Downward Dog to Deadlifts

Unveiling the Hidden Benefits of Yoga for Strength Training

Posted on July 26, 2023

This blog article will explore the top 5 benefits of incorporating yoga into your strength training routine. From improving your flexibility and mobility to preventing injuries and getting greater gains out of your strength training.

How to Make Your Own Workout Program

Understand the key components of a program and apply it to your goals.

Posted on May 31, 2023

These principles can be applied no matter where your programming and fitness journey takes you. This stuff works forever.

Intro to Kettlebell Training

A multifunctional tool enabling highly effective training for strength, endurance, flexibility, coordination as well as fundamental fitness and health!

Posted on April 28, 2023

Which types of kettlebell training methods exist, what effects are possible and what should an exemplary training session/workout look like?

The How and Why to Maximize Push Ups

Improving your push up max is easy, and benefits other movements too.

Posted on January 05, 2023

Whether you are looking to pass a physical fitness test for the military or other service, a structured and intentional plan of attack will help you reach your goal. Learn how to target and program to maximize your push up totals.

When to Utilize Bilateral vs Unilateral Training

Pro Tips You Can Immediately Use In Your Training

Posted on August 18, 2022

When most people are given their first resistance programme many of the exercises will use both arms or both legs, known as bilateral training. This isn't necessarily a bad idea to build a base level of strength and co-ordination. However, once those foundations have been achieved, introducing single leg or arm exercise, known as unilateral training can offer up several interesting benefits.

Ensure Your Gains with Hypertrophy Training

All aboard the muscle-gain train. Hypertrophy training has just entered the station!

Posted on August 16, 2022

Are you struggling to get the t-shirt arm-busting muscles you dream of? Has the well run dry on your muscle-building gains?

Nordic Curls

Humbling and effective, Nordic Curls are amazing for your hamstrings.

Posted on July 14, 2022

Even before it was a hashtag, the Nordic Ham Curl was being used to strengthen and rehabilitate both athletes and non-athletes.

Best Weight Training Volume Strategies

More is More – Drop sets, Cheat Reps, and other Volume Strategies for Better Gains Weight Training

Posted on July 05, 2022

How can we increase volume without keeping us in the gym for hours weight training? These 8 volume strategies are the best for keep your gains on track in the home gym and commercial gym.

Why you need to start mace training, today!

Mace training is an easy and hugely beneficial add to your home gym routine, here's why.

Posted on June 28, 2022

Training with a mace isn't something from the middle ages, it's a modern and well-developed method to enhance or even replace your workout program.

Suicide Grip Bench Press: Friend or Foe?

Bench and dumbbell pressing efficiencies are clear, but at what cost?

Posted on May 13, 2022

Is this controversial grip best for your bench? Let’s run down the pros and cons so you can decide for yourself.

Overhead Pressing

How to Choose Between Standing and Seated Overhead Press

Posted on May 06, 2022

The overhead press, like many exercises, can be easily modified to target full-body or specific muscles. Here you'll learn how to choose the correct OHP for your workout and goals.

5 Lower Back Exercises to Improve Your Weight Training

Level Up Your Lower Back Training and Watch Your Strength and Injury-Resistance Skyrocket!

Posted on April 04, 2022

When was the last time you got a sick lower back pump? Never? Well, you’re not alone. The idea of training the lower back in isolation is still pretty underground. But if you’re not doing at least some isolated lower back training, you’re missing out on all kinds of performance and back health benefits.

Weight Vest Workouts

Weight vest workouts can bring your fitness to the next level; plus, we've included a 1 day vest training program.

Posted on March 03, 2022

Weighted vests are underrated. Many people are under the impression that weighted vests are only useful when preparing for some sort of military selection, as it helps to mimic the equipment you’ll be carrying out on the field. Whilst they absolutely can be used for that, weighted vests have lots of utility not only for regular resistance training but also to aid fat loss.

Why You Need to Start Strength Training Now

Make a Life Change and Give Strength Training a Try

Posted on January 26, 2022

Looking to lose a few pounds? You want a makeover from the inside out—one where you achieve the body you want and create a happier, more confident version of yourself. Strength training can help you do that and a whole lot more!

Gluteal Development for Functional Performance

Advanced glute dev with workout program.

Posted on January 07, 2022

Learn from two of the top names in bodybuilding competition and training how to develop your glutes like a pro. Andre Adams and Dr. Sunny Andrews provide an in-depth look and a one-day workout to kick start your training.

You Need a Strong Upper Back

Why building a bigger back will help build your entire body.

Posted on December 15, 2021

With your upper back training, you can expect better squats, benches, and deadlifts from here on out.

SAID Principle

How to Leverage Progressive Overloading for Muscular Development

Posted on October 20, 2021

How to Leverage Progressive Overloading for Muscular Development

Top Workouts When You’re Short on Time

HIIT, Tabata, and EMOM are three quick workouts that can help you burn a lot of calories in a short amount of time.

Posted on September 15, 2021

Pressed for time? Does fitting a workout in seem impossible? Here are 3 quick workouts you can squeeze into your busy schedule to maximize calorie burn!

Warming Up For Lifting Using Calisthenics Exercises

Calisthenics exercises are great preparation for heavy lifts later in training.

Posted on August 26, 2021

The most commonly practiced form of calisthenics, often used to supplement other forms of training such as Crossfit and weightlifting.

Top 10 dumbbell leg workouts

Friends don’t let friends skip leg day. Why? Because your friends don’t want you to have a massive torso with chicken legs.

Posted on July 08, 2021

Here's our top 10 dumbbell leg workouts to help you start off on the right foot and make your leg day much more interesting.

Open-Kinetic Chain vs Closed-Kinetic Chain Exercise for Bodybuilding

Demystify the hype around kinetic chain training.

Posted on July 07, 2021

Ever wonder what all the hype is around open or closed kinetic chain training? If you follow some of the top fitness influencers on social media, you have probably heard these technical buzz words dropped at some point.

Summer Pump Workout Guide

Posted on May 27, 2021

As the days get longer and the weather gets hotter, you might find yourself spending more time without a shirt on. Here’s how you can get the pump you need to get you through the beach day feeling confident and cool.

Building your chest with dumbbells at home

Maximize Results With Minimal Equipment

Posted on May 19, 2021

Building muscle is more about how much you’re willing to put into your workout and less about the machines that will help you do it. A lack of machines should not stop you from having the solid pecs you want. You can still get them with dumbbells–it’s just a matter of know-how.

CrossFit: The Ironmaster Way

Posted on May 01, 2021

Here's how you can complete an entire, curated CrossFit workout routine at home with only Ironmaster equipment.

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