The bent-over barbell row is a compound lift that builds strength and size in the back, shoulders and arms. It’s a horizontal pulling exercise, sitting alongside other back exercises like the seated cable row, dumbbell row or inverted row. There are multiple variations of the barbell row, which involve different grips (underhand vs overhand), hand […]
Reps in Reserve vs Training to Failure: Are You Training Hard Enough?
Should you train to failure if you want to make your muscles grow as fast as humanly possible? Or will you do just as well leaving a few reps in reserve? The argument in favor of training to failure goes something like this… If you want to build muscle as fast as humanly possible, you […]
How Long to Rest (And What to Do) Between Sets
How long should you rest between sets? Is 60 seconds enough? Is 5 minutes too long? Are shorter rest periods better for weight loss? Let’s find out. The short and simple answer to the question is 2 minutes. That’s how long long you should rest between sets if you want to build muscle, lose fat […]
How To Do Hack Squats With Dumbbells
While the hack squat is a highly effective lower body exercise, not every gym has a hack squat machine. And if you’ve got a gym set up in your garage or spare room, a hack squat machine isn’t a particularly efficient use of space or budget. Today, I want to show you three exercises that […]
3 Day Upper Lower Split
There are several different ways you can use a 3-day upper/lower split routine to build muscle. The first is to take a standard 4-day upper lower split, insert an extra day of rest, and turn it into a 3-day routine. This works well if you’re busy and don’t have the time to train four days […]
6-Day Dumbbell Workout: The Arnold Split
All you need for this 6-day dumbbell-only workout routine is a couple of adjustable dumbbells and a bench. It’s ideal if you train at home, or travel a lot and don’t always have access to a well-equipped gym. The default version of the program involves training six days a week on set days – Monday […]