Everything You Need to Know About Glutes – Your Biggest Muscles
Your glutes are the largest and most powerful muscle group in your body, consisting of three muscles that control hip movement, stabilize your entire lower body, and generate explosive power for virtually every athletic movement and daily activity. Weak glutes lead to lower back pain, knee injuries, poor posture, and compromised athletic performance—but with the […]
The 5 Muscles You Must Train for Bigger Arms (Plus How to Hit Each One)
If you want bigger arms, you need to train five specific muscles: the triceps (which make up 60-70% of your arm size), biceps, brachialis, brachioradialis, and your forearm flexors and extensors. Most people focus only on biceps and wonder why their arms stay small, but the real size comes from hitting all five muscle groups […]
How to Build a Jump Rope Circuit Workout That Burns 300% More Calories Than Cardio
Jump rope circuits combine short bursts of rope jumping with bodyweight exercises to create one of the most time-efficient full-body workouts available—delivering cardiovascular benefits equal to running while simultaneously building strength in your legs, core, and upper body. In just 15-20 minutes, you can burn more calories than an hour of traditional cardio while developing […]
A Complete Guide to German Volume Training
German Volume Training is a high-volume weightlifting method where you complete 10 sets of 10 repetitions for compound exercises using about 60% of your one-rep maximum. Keep reading to learn exactly how to set up your GVT program, who should use it, and how to fuel your body for the demanding workload ahead. What Is […]
Shoulder Pain When Lifting Weights: What Could It Mean
Shoulder pain when lifting weights usually means you’re dealing with a rotator cuff injury, shoulder impingement, or inflammation from overuse—problems that stem from poor form, training too hard too fast, or muscle imbalances around the joint. The good news is that most shoulder pain is treatable and preventable once you understand what’s happening and what […]
5 Essential Parallettes Exercises: From Beginner to Planche Mastery
The five best parallettes exercises are the L-sit, parallettes push-ups, parallettes dips, pike push-ups, and planche progressions—each one targets different aspects of upper body and core strength while building the foundation for advanced calisthenics skills. These movements range from beginner-friendly options to elite-level progressions that will challenge even experienced athletes. Keep reading to learn exactly […]
How to Correctly Perform the Spiderman Pushup and Why You Should Try It
The Spiderman pushup combines a standard pushup with a knee-to-elbow drive, where you bring one knee toward the outside of your elbow as you lower down, then alternate sides with each rep. You should try it because it builds upper body strength while simultaneously challenging your core stability and hip mobility in ways traditional pushups […]
How to Do the Copenhagen Plank Exercise Correctly
To do the Copenhagen plank correctly, lie on your side with your bottom elbow under your shoulder, place your top leg on an elevated bench, and lift your hips until your body forms a straight line with your bottom leg suspended in the air. Press your elevated leg into the bench while keeping your core […]
How to Stop Sweating After a Workout Fast
The quickest way to stop sweating after a workout is to drink ice-cold water, stand in front of a fan or AC vent with your shirt off, and apply ice packs to your neck, wrists, and underarms while doing a 5-10 minute easy cool-down walk. These steps work together to lower your core body temperature […]
Master the Deep Squat: Your Complete Guide to Reclaiming This Natural Resting Position
Mastering the deep squat takes consistent daily practice starting with supported 10-20 second holds and progressively building to 10 minutes over several months, while simultaneously working on ankle, hip, and thoracic mobility through targeted stretches and exercises. Most people see real improvements within 2-4 weeks if they practice 3-7 times weekly and address their specific […]