Strength Training Articles and Programs

In this 5-week program, I include training modalities that your biceps respond to by growing. We'll cover peak contraction, isotension, giant sets, extended sets, plus a great bonus finisher to encourage a biceps stretch!

A large amount of blood into the shoulder feels great, and over time will help them to round out. These eight exercises are easy to do anywhere, and they work great for extra workouts. Here are three shoulder workouts to get you started.

Training to get Instagram-worthy glutes is just as much for the guys as it is the girls. Not only will your backside look better, but working on your glutes might help out with knee and back pain, too.

And working on my new DL! And my new goal of not doing things the wrong way! Oh and a VID of some DL work with T-Dawg. So much excitement!

Good squatting and putting the new GHR to use.

Are you really utilizing your muscles at their maximum strength?

Here are some great abdominal exercises you can use for yourself or clients/athletes.

OK, maybe I shouldn't have gone so hardcore with jiu-jitsu, but you know what? I made the best of my injury and learned from it.

This five-week program provides a balanced approach to adding triceps size. Get ready to stretch those sleeves.

Your training space is a one-car stall garage, and you want quality equipment at a decent price. Does this sound like you? Great, say no more. Every small garage gym owner should have these five things for endless training possibilities and year-round gains.

Heavy box squat vs bands

Bett(er) than last time

The proper resistance profile for strengthening external rotation should have less resistance in fully lengthened and fully shortened muscles and more resistance in mid-range lengthed muscles. While bands are great tools, they aren't so great for strengthening rotator cuffs.

Learn from my mistakes

Other than the GHR, nothing else builds the hamstrings better than Romanian Deadlifts. Try out these variations, and you'll see a difference in those hammies.

Great day of box squatting

This 12-week cycle is very effective when followed to a T. If picked apart, it won’t work as well, so listen closely.

Strength training for runners is the chassis that underpins the abilities of speed and endurance to help these withstand practice and compete at a higher level — no meathead approach here! Plus, all you need for this program is a buddy and a band. Easy peasy.

Not a huge fan of large deficits during bench, this variation to a 1 board hits the spot FOR ME!

It's hard to argue that triphasic training produces results. But what happens when you combine triphasic and conjugate training methods? I decided to find out with an experiment and apply it to my squat. The result: I added more than 50 pounds to my squat in 4 months.

banded bench for reps

My facility does not have an EliteFTS Mono... YET, nor does the current mono have pins. This drastically affects how to use bands from the Lights (thick orange) and heavier. Next best option, just double the smaller ones...

Want to mix up your home gym training session with the equipment you already own? Grab your rack, a pair of elitefts Pro Light Bands, and a pipe, and we'll get you all set up in no time to do some sissy squats.

Wanted to use the bands differently this cycle. Nothing doubled, just used heavier bands to understand the Elitefts band line better.