The plank—seems easy enough to get it right, but many people do it entirely wrong. In this video, RealJock super trainer Billy Polson walks through the ideal body position for the plank exercise in order to focus on core strength and ideal posture positio Read more...
Too many of us only work the front of the body, leading to imbalances and injury. Here, the entire back complex has its day.
Cable skull-crushers work the triceps through the entire range of motion.
A staggered stance makes your core the base for this chest press, which uses two single cables to force you to even out the two sides of your chest.
Do a one-armed, angled pull-up to develop back strength. Make sure to hold on with an overhand grip for maximum back work.
The most essential bicep exercise is the curl; here the cable machine adds an additional degree of dynamic resistance for both bicep and core.
Switch a lunge from side to side as you twist through a shoulder press to develop legs, shoulders and—bonus!—core.
Find out how to work your intensities in Billy Polson's Complete Strength workout program.
Billy Polson's new workout program launches in just a couple of weeks. Time to start practicing with a few of the new exercises.
Many planes of motion; one great full-body exercise.
Stretch and strengthen your back with a single exercise.
A dynamic exercise that combines a side lunge with an overhead cable press. Mimics the motion of fielding and throwing—great for athletes or those who want an athletic body.
Wobble on a stability ball for a push-up to pike-up until you find your balance—and get a seriously strong core.
Billy Polson is putting together a new 12-week workout for us, and we're previewing some of the exercises. Today's installment: functional and full-body.
Full-body exercise using a cable machine, a lunge, and a chopping motion. It's why lumberjacks have great bodies.
An exercise to functionally train legs, shoulders, biceps—all at once.
A safe but powerful exercise to develop strength in back and legs.
Next month, we'll premier a new 12-week workout from Strong and Lean creator Billy Polson. Here are a few exercises from it to get you in the mood.
Fall weather calls for getting out of the gym to workout. Here are trainer James Parker's ideas for getting creative in the great outdoors.
Muscle dysmorphia, or "bigorexia" is bodybuilding to excess. What is it and why does it happen? And how big is too big?
Mixed martial arts expert James Parker completes his brutal Bomber workout with a back/tris blast. Do the whole program, or change up your usual routine.
Personal trainer and mixed martial arts coach James Parker gives tips on finding a trainer who's more than just smooth talk and ripped abs.
Here's the second instalment of The Bomber, a full-body strength workout. This week: legs and abs. Go ahead; get bombed.
This is a full body workout in three parts. Today: chest, bis, shoulders. Get ready to be bombed.
To get fitness gains you need to make changes to your routine. But why rock the boat? Three little fixes can go a long way.
A periodized workout will surprise your muscles, earning you fitness gains. And, possibly, stares. Is your gym ready?
Supertrainer Mike Clausen offers a simple gym workout designed to keep you fit overall while you do some real sports on the slopes, sand or field.
Who's got time for the gym? You do, if you go armed with this fast workout: 160 minutes over four days. In and out!
Martial arts expert James Parker gives us a simple circuit made of complex exercises. Hit your whole body in three steps.
James Parker has a new martial arts-based workout for back & shoulders. Get the strength and power a fighter uses to strike.
Our series on site-specific martial arts exercises continues. This week, four ways to get your hips shaking—from fatigue.
Any workout routine leaves out key body parts. Martial arts offer a solution: site specific training, starting with hips and core.
Want to stay active for life? Then stop thinking weight and reps, and start thinking about primal movement patterns. Billy Polson explains.
Devin Wicks is keeping us honest with quick fixes for the five muscles most of us conveniently forget to work.
From our mixed martial arts trainer James Parker we've got a stability workout designed to toughen up your weak spots.
Is your rear-end ready for beach viewing? Here's an asstastic twice weekly workout to give you that bathing suit butt.
Want to save time in the gym, build ab strength, and
prevent injury? Learn how you can add core work to every exercise.
Last week, RJ and Diakadi hosted a workout clinic to help guys find out where they need to focus. Now you can do that workout at home.
Want to make a change and get lean—in 30 minutes per day? Here's a high-intensity workout to get you going.
Congratulations! With this routine, week one of the WLC workouts is complete.
Here's the second strength training workout for our Weight Loss Challenge guys—and anyone else who wants a Diakadi butt-kicking.
It's time to get down to business: Day 1 of the Weight Loss Challenge resistance training workouts, courtesy of Billy Polson.
For day two of the Weight Loss Challenge, Billy Polson wants all
of you to test your ab strength and tackle your weak spots.
No time or money for the gym right now? No worries. For almost no money, you can build a gym at home—and workout in private.
The push-up is endlessly versatile—and super-trainer Mike Clausen has some versions to get you seriously big and strong.
For a total-body, core-busting program you can do anywhere, all you need is a medicine ball—and a custom workout from Mike Clausen.
Are you working your muscles in a truly balanced way? If not, you're at risk for injury. Get balanced through opposition.
Fall is a season of change—for the trees and you. Billy Polson tells you how to change up your workouts, while keeping track of your changes.
Lunges are one of the best lower-body and core exercises you can do—so isn't it worth doing them right? Make the best of your basics.
Stuck in a workout rut? You don't need to be. Follow strength specialist Mike Clausen's methods for getting out of a rut fast.
Stop blaming your skinny arms on your genes. Follow these four tried and true strategies to build your biceps and triceps.
If you type all day at work, then chances are you have tight, weak wrists. Rebuild forearm strength and size with these six exercises.
Get functional! Find out why cable machines rock and which of the cable machines are best, and check out 21 cable exercise demos.
Did you know that simply changing how you hold the bar or turn your toes can radically improve your workout results? Learn all about grips and stances.
You want great abs... but you need core strength. Are the two mutually exclusive? Heck no. Learn from master trainer Mike Clausen.
Skinny arms—not exactly the look most gay guys are going for. Time to mix it up! Follow these six steps to build bigger, stronger arms.
Leg machines are easy, but that doesn't mean you should use them. Learn the worst of the leg machines—and great exercises you can do instead.
Want to build a bigger, stronger chest? Of course you do. Follow these five simple strategies from Diakadi fitness expert Mike Clausen.
Have your workouts lost their sizzle? Learn how compound sets, pyramids, and triple sets can put the moans and groans (of very hard work) back into your training.
Train on the beach! Atlantis Events' Cancun resort week is sold out, but you can still win a free trip there—this is the last call for RealJock Bootcamp Resort Contest entries.
Tube shoulder presses offer a good resistance-focused alternative to standard dumbbell shoulder presses.
In this case, an old standard is a good thing. Dumbbell front raises isolate and work the front of the shoulder.
Use dumbbells and a tube simultaneously to up the intensity of classic lateral raises. The addition of the tube adds resistance at the top of your motion, as you reach full flexion.
Use a dual-cable machine (or dumbbells in a pinch) to target your deltoids, focusing on the rear heads.
A medicine ball scoop toss engages your core to stabilize against a strong throwing motion, which itself targets your shoulders. Be sure to throw from your shoulders and not your back.
The barbell clean and press is an excellent but advanced shoulder exercise, so start with only a bar and no weights until you have mastered the motion.
The butterfly swimming stroke, as any swimmer knows, works your shoulders through a full circular motion. Here you replace the resistance of the water with dumbbells.
Isolate the lats and rhomboids of your back one side at a time with standing single cable rows.
Do curls with tubes for continuous biceps-focused resistance as you lift and lower. Change your foot position to increase the intensity.
Turn your body into a cable machine by doing curls with dumbbells and a tube simultaneously.
Pull-overs are excellent for strengthening the lat and serratus muscles around your shoulder blades.
Widen your hand placement to redirect the push-up's focusing to your lats, while still working your core and chest.
Work toward a World Cup physique by throwing a medicine ball toward the ground, then catching it and bringing it overhead.
Use the Smith machine to do a modified pull-up, where you keep one foot on the floor to “spot” you. This allows you to focus on form.
For this demonic variation of the cable triceps bar press-down, you'll do six mini-sets of six reps with only six seconds rest in between each mini-set.
Here’s a chest-buster: punches to flys to plyometric push-ups. Though these are different movements, they share a common theme—developing power.
Tube flys provide maximum and continuous resistance on your chest as you work to push out in a fly and then resist the pull of the tubes on the return.
Plyometric clap push-ups are a great exercise for training power through your upper body. Enjoy that hang time in the air—you'll earn it.
The medicine ball chest pass allows for dynamic chest work, as you push the ball away in a toss and control its momentum on the catching phase.
Bench dips are an ideal triceps isolating exercise, using the weight of your body against the muscle. Here you'll add a “jump” aspect for an advanced variation.
Use light weights to warm up and strengthen the muscles of the shoulder complex.
These incline chest presses with a twist work the muscles of your chest and upper back.
Welcome to a new edition of "Ask Billy Bean" with advice from former Major League Baseball player Billy Bean. This month: building functional arm strength to improve performance.
This exercise is great for strengthening the entire shoulder complex, but it's intense, so you should only do it with a small amount of weight you can control.
Combine exercises to target more of the muscles of the shoulder complex—in this case, the front and middle deltoid muscles.
Work your legs on uneven ground—the barbell step-up is a simple and effective leg exercise that strengthens leg muscles while building balance and leg-muscle control.
Cable squats aren't just a great leg exercise; they also activate your core, providing a more full-body workout.
Medicine ball chop squats are a great warm-up movement to get your blood going and wake up the muscles in your legs, as well as your shoulders and core.
Strengthen your core with a series of diagonal and horizontal chops, all resisted by a cable or tubes.
For this variation of the classic lat pull-down, you’ll use a reverse grip and hold at the moment of full flexion.
Stability ball elbow rollouts are not only about how far you can move the stability ball; instead, they test your ability to control that rolling motion, and reverse its direction, without falling off the ball or grabbing with your legs.
Doing crunches on the stability ball works your abs with a wider range of motion; adding a weight plate behind your head increases intensity across that wider range of motion.
Single-arm rope press-downs isolate and work the triceps muscles. The trick is to use proper form so you don't pass the resistance to your shoulders and biceps.
Dumbbell skull crushers work the triceps by moving the lower arm—but you also have to stabilize your upper arm, making the exercise more of a challenge.
Work your lats and rhomboids with seated cable rows, plus get the added benefit of posture training.
Double dumbbell rows work the major muscles in your back.
Medicine ball sit-ups ensure your abs work doubly hard, as they lift not just the weight of your upper body but the weight of the ball.
Two-handed rope hammer curls are a great way to target the brachialis portion of the biceps.
A cable curl is an excellent resistance exercise for targeted bicep work; a cable curl on one leg is a core exercise you won’t soon forget.
Standing on one leg while you curl a weight plate doesn't just work your biceps; it also creates a simultaneous stability challenge for your core.
The preacher bench stabilizes your upper arm to give you maximum leverage for a correct bicep curl.
Push-ups with one hand on a medicine ball work your chest and shoulder muscles especially hard on the lowered side.
For this variation on the push-up, your chest and core have to struggle to balance your body weight on an unstable base: two medicine balls.
The incline variation of the classic barbell chest press targets the upper area of the pectoral muscles.
Single-arm alternating dumbbell curls work the biceps of each arm individually while overlapping reps to get your heart rate up.
Dumbbell hammer curls isolate and build the brachialis portion of the biceps muscle, making them a great addition to your biceps program.
For this variation on the standard triceps dip exercise, you'll move in a diagonal movement to stretch your triceps and work their full range of motion.
Dumbbell 21 curls use three ranges of curling motion—lower half only, upper half only and full range of motion—to make your biceps beg for mercy.
Decline abs work against gravity, with a vengeance. Not only is your head lower than your hips for this exercise, but you'll also have to go slowly on the up and the down.
This variation of the single leg tap abs exercise uses the BOSU ball to add additional levels of stomach-crunching difficulty.
For an intense variation on the classic reverse fly, use tubes attached to a fixed point.
Dumbbell reverse raises target the rear deltoids, the muscles wrapping around the backs of your shoulders.
The standing dumbbell shoulder press works the core of the shoulder's deltoid muscle complex. Only do this exercise if your shoulders are free of pain or injury.
The dumbbell Arnold press targets and isolates both the front and side heads of the deltoid muscles.
Leg presses are one of the few mass-building exercises where you can safely use a lot of resistance without joint stabilization.
Hanging leg raises isolate and work your lower abs mercilessly. Focus on form to keep the work down low where it belongs.
Use the BOSU ball to elevate your upper body as you do an oblique side crunch.
Seated rows develop the entire complex of muscles in the upper back. Your success depends on isolating those muscles to perform the row.
This variation of the standard pec deck asks you to do the exercise one arm at a time—helping you further isolate and focus on the center valley of your chest.
Incline push-ups up the ante on the standard method by elevating your feet. The incline adds weight, and thus intensity, at the bottom of your movement.
Superset flat bench push-ups with other chest exercises like dumbbell flys to fatigue every inch of your chest.
These extensions will help you strengthen and bulk up your quads.
Seated reverse dumbbell flys strengthen and develop the rear deltoids, the often-used but hard-to-isolate back of your shoulders.
Make use of the your rest period on the incline leg press by sneaking in a set of seated calf presses—you’ll develop both strength and power in one exercise.
Here's a tough variation on the classic push-up that will increase the amount of weight you can lift in your traditional chest exercises.
The dumbbell upward rotator helps warm up the rotator cuff muscles. This on-the-bike variation adds an additional balance and coordination challenge as you must keep your cadence up while doing the exercise.
Triceps kickbacks isolate and work the three heads that comprise the triceps muscle—with your elbow up behind you, you'll get no help from other muscle groups as you work to straighten your arm.
The close-grip variation of the standard push-up puts the hands closer together, which makes the triceps work harder and also challenges the front deltoids.
The incline dumbbell fly works your upper and inner chest muscles in particular.
The Smith machine press is an excellent exercise for isolate your chest muscles, particularly if you are having trouble stabilizing your bench press or doing bench presses using only your chest muscles.
Using the cable machine to work your biceps ensures you maintain resistance on both the curl up and return.
Get a quality warm up and workout for your lats, traps, and rhomboids with the resistance of tube pull-downs.
Tube rows are a great alternative to cable machine rows, because with tubes the resistance becomes greatest when the muscle is at its most flexed.
Knee crunches work your upper and lower abdominals together, developing them in balance.
Supersets are defined as a workout in which you do two or more exercises, one right after another, with little or no rest in between.
For this exercise, you'll turn a press into a pull so you can work those hard-to-reach parts of your three-headed triceps.
The simple yet challenging cable triceps press-down isolates and builds the muscles of the triceps.
For this variation on the standard push-up, you'll do three-second holds on alternating arms in between each push-up.
Use dumbbell presses to target the entire body of your pectoral muscles.
Warm up and work out your rotator cuffs, lats, and triceps with these simple yet effective up and down motions.
Want to reach the hard-to-train center valley of your chest? You've found your exercise.
The crunch is the classic abdominal exercise—and it really works, but only if you do it correctly.
We love a six pack as much as the next guy, but nice ridges don't equal functional strength. Get a lesson in building strong abs, plus a five-exercise workout plan.
Too busy to work out? Don't despair. If you can spare 30 minutes a day, we can give you a healthy, strong body that looks good to boot.
Try changing from three sets of one exercise to one hard set of three different exercises to stimulate muscle growth and achieve new strength gains.
Pikes and knees over a stability ball target the entire abdominal muscle, both low and high.
With a medicine ball under your chest in push-up position, blast off the floor with both hands and land with them on the ball.
To do straddle hops, you'll stand with one leg on either side of a Reebok step or flat bench, and jump from the ground onto the step with both legs.
For this lunge and power lunge combination, you not only train your legs and lats, you also make your entire body a stronger and more cohesively functioning machine.
With your hands on a flat bench, jump both legs across the bench from side to side.
Tuck jumps off a BOSU ball work every muscle in your legs—not only in the jump, but in the take-off and landing, in which you have to use stabilizing strength to balance.
Scissor switches are the most murderous of lunges, since you change your leg position in mid-air. The additional challenge of doing them on a BOSU ball makes them even harder by adding a balance challenge.
This exercise demands reach in every direction. Holding a weight plate in your hands, you'll stretch up into a height jump, then laterally and down into a side lunge.
A single leg jump out of a lunge is a quad-buster. To take it to the next level, add a weight plate and an upper body twist between jumps.
Super legs gives you a great overall leg workout because it combines four incredible leg exercises: squats, reaching lunges, jump scissor switches, and jump squats.
This exercise asks you to jump between alternating lunges, switching your front leg with each jump. You'll build not just leg strength but also balance and coordination.
Hold a lunge while you do quick, strong rows through your upper back.
For this great abs exercise, you'll hold your shoulders and legs off the floor while you do flutter kicks for 60 seconds.
For this variation on the standard dumbbell curl, you'll combine a swift and powerful hammer curl on the upswing with a regular curl on the way down.
Set a Smith machine bar at your chest height and duck from side to side underneath it as quickly as you can, stepping wide and sitting deep as you cross under.
You get to keep your feet on the floor for this one-armed speed modification of the classic pull-up, but it's plenty hard even so.
For this exercise you'll stay in a deep squat as you do wide pull-downs with controlled speed and powerful force.
This Pilates-based exercise will help strengthen your core and train your balance and coordination. Add speed to the mix for increased difficulty.
For this exercise, you'll focus on speed as you work cable reverse flys with a single arm in quick succession.
The twist-and-lift of this hanging exercise makes you use your obliques to fight gravity as you bring your knees and feet upward in opposing directions.
For this variation on the neutral grip pull-ups, you'll focus on controlled speed as you lift up quickly and powerfully.
The combination sit-up and cross punch exercise works the abs and the shoulders.
Combine a squat thrust, a push-up, and a powerful double punch for a killer leg and shoulder workout.
Strengthen your triceps with this standing single-armed cable version of the skull crusher.
For this favorite of power lifters everywhere, you'll use a barbell to train the explosive power of your legs, shoulders, and core.
Use a medicine ball to train the explosive power of your legs, shoulders, and core in a single exercise.
For this variation of the standard end-of-bench tricep push-up, you'll max out three times on increasingly steep inclines, doing the push-ups with speed and power throughout.
Back arches develop core strength while working your legs and shoulders.
Use your hands to support your upper body as you take big, explosive steps with alternating legs, bringing your knees all the way to your chest.
Combine the difficulty of a drop set with the challenge of adding speed and power to each dumbbell press for a killer chest workout.
Imbalance and power add a new challenge in this exercise, in which you do push-ups with one hand on a Reebok step and one hand on the floor, then push off explosively so that your hands are briefly in the air in between push-ups.
Add difficulty to the standard cable chest press by doing it with power out of a forward lunge.
The back-to-front reach of a freestyle stroke followed by the lateral motion of cross punches trains the entire complex of muscles in the shoulderdeltoids and rotator muscles.
For this exercise your mimic the motion of jumping onto a surf board by pushing off from a plank position into a surfer's stance, and then jumping your legs back to the plank.
You'll need all the strength in your abs and upper body to do hang knee tucks. For this variation, you'll lift with power and speed.
To combine flexible strength with explosive power, try alternating jumps out of a squat with stepback lunges and upper body twists.
Super Legs is one
leg exercise you can't live without, particularly since it combines four
incredible leg exercises: squats, reaching lunges, jump scissor switches, and jump squats.
Work your legs and shoulders simultaneously through a full range of motion, taking a medicine ball from the floor to overhead.
Tuck jumps are the last word in simple power leg workouts. You jump into the air as high as you can, bringing your knees up in mid-air, and then land light.
For powerful, functionally strong legs, try double- and single-line hops, which help build muscle mass, strength and explosive power. For this variation, increase your speed and power.
Use a cable machine to add resistance to a squat; follow with a row for your back muscles.
Focus on explosive power and speed to work your legs top to bottom and side to side with these power side-to-sides over a flat bench.
Test your shoulders (literally). From a plank position, you'll use each hand to tap the back of the other, alternating at top speed.
Lunges on a BOSU ball add a balance challenge to the ordinary demands of a lunge.
For a leg exercise with explosive power, try the long jump.
This inverted variation uses speed and power on the inverted pull-up to work the back muscles and the core.
For this variation on this challenging abs cruncher, you'll do the knee tucks with controlled speed, increasing the difficulty level.
For this variation on the dumbbell hammer curl, you'll lift and lower the dumbbells with speed and control for an extra level of difficulty.
For this variation on the classic lower abs exercise, you'll focus on controlled speed and power as you lift and lower your legs.
The full situp is a great workout for the upper abdominals. For this variation on the standard, you'll focus on controlled power and speed throughout the entire set.
For this variation on the standard Gravitron wide-grip pull-up, you'll perform this set with a quick yet smooth motion for power development.
Simulate the intense lat and deltoid workout of cross-country skiing using a double-armed cable machine and a half-squat stance.
To target the complex of muscles at the back of the shoulder and between your shoulder blades, pull cables in opposing directions from shoulder level down to hip level.
This variation on the hold plank doubles the difficulty by asking you to hold that position with one arm at your side.
For a muscle-busting cardio burst, push as quickly as you can through sets of dumbell bicep curls alternating with squats.
Work your core, legs, and lower back by pinning a stability ball under your hips as you bring your upper body up and back off the ball in a powerful motion.
Get a great, isolated back workout by balancing on a stability ball as you perform rows with a cable machine.
For a back workout that hits your muscles from multiple angles, alternate single cable swim strokes with pull-downs. Throw in leg squats as an added bonus.
For this drop set version of the press, you'll use the Smith machine to stabilize the weights, enabling you to power through heavier weights with speed and max out three times.
Use the stability ball as a pivot point to work both ends of your body: Push off from a squat with your legs in one direction, and then push back off the floor with your shoulders in the other direction.
A simple yet great warm-up exercise for your shoulders, core, and legswork your shoulders and core by throwing a small medicine ball overhand at a wall.
This torso-busting exercise unpacks the squat thrust into a new, more challenging form by using a medicine ball as both a weight and a pivot.
The power in this exercise comes from the challenge of doing cable chest presses with controlled speed.
To do POP push-ups, you'll blast up out of a deep push-up with explosive power, such that your hands come into the air for a moment.
This explosive exercise works you in every direction, combining an abs-crunching reverse tuck to squatted tuck with an explosive vertical jump for leg speed and power.
The exercise put squats between the elements of a clean and press for a maximized leg and shoulder workout.
For this exercise, you'll use a medicine ball to throw high vertical tosses as you power out of a squat.
Combine the shoulder benefits of a push-up and a handstand by using a stability ball under your legs.
This exercise forces you to keep tension in the cables throughout the range of motion, engaging your triceps from start to finish.
Tricep dips are one of the oldest and greatest tricep-building exercises in the book. For this variation on the exercise, you'll do the dips quickly, focusing on speed, power, and control.
Put your shoulders through an intense (and intensely fun) speed round of repeater punches.
Release your inner animal as you throw alternate gut punches into a heavy boxing bag, giving your shoulders, core, and legs a fast-paced workout.
The addition of freestyle kicks to the Superman hold takes the lower back workout up a notch.
Holding dumbbells at your shoulders while doing side lunges increases the weight in each lunge for a tough workout. The shoulder presses make it an upper-body workout too.
The constant cable tension in this combo bicep and leg exercise serves a dual purpose, providing excellent resistance for both your curls and your squats.
This combination exercise works the legs and the shoulders by combining one of the greatest leg exercises (the squat) with a power-focused cross-up punch.
For this variation on the single cable squat and row, you'll focus on controlled speed as you do the combo exercise.
This exercise takes core-building to a new limit as you to use your abs to pike up from a plank position with your feet on a stability ball
Russian dead lifts are a classic barbell exercise that many power lifters use to train their legs and core.
Train leg strength, balance, and coordination by doing dumbbell squats while standing on the rounded top of a BOSU ball.
For these single calf raises, you'll sit at a leg press machine and use speed and power to go fully onto your toe and stretch as far below the platform as you can with your heel.
For these power variations of standard leg power, you'll work to develop your speed and power in a single exercise.
Forward lunges develop your quads and hip flexors; multidirectional lunges bring in your abductors and adductors, giving you a more complete leg workout.
Up-downs are a major workout for your calves, quads, and hip flexors, both as you lift yourself up onto the bench, and as you lower yourself back down.
For this variation on the wide-grip pull-up, you'll lower down from the top of the pull-up slowly for a count of five in order to work the muscles even more.
Take your biceps to the limit with max-out drop rope curl drop sets. With each drop you'll curl to fatigue, maximizing the work—and the gains.
Power tucks match explosive power with slow control. From an extended position, you'll rapidly bring your legs and arms together in a tuck.
For this oblique buster, you'll lift your legs up to meet your arms in a V while lying on your side.
This shoulder warm-up exercise puts your rotator cuffs through a full range of motion, prepping them before you workout to help prevent injury.
By leaning against a wall as you do these bicep curls, you'll stabilize your body and isolate the bicep muscles.
For the single-arm dumbbell squat, you'll train your major leg muscle groups but also your abdominal obliques as you engage them to counterbalance the weight held in one hand and keep you upright as you descend into the squat.
Add a tough twist to your abs routine with twisting knee tucks. You'll hang from your hands and swinging your bent legs from side to side, using your abs to lift.
The Gravitron machine will help you learn to do a one-armed pull-up while helping you keep your motion consistent (and therefore safe).
This exercise alternates reverse flys and swim flicks to build the muscles at the back of the shoulder.
You get to keep your feet on the floor for this modification of the classic pull-up, but given that you lift with only one arm at a time, it's plenty hard even so.
Landmines offer a full body workout that tests your obliques, legs, and shoulder muscles.
Side rows work the entire complex of muscles in your upper back. For this variation, you use a barbell rather than a dumbbell so that you can be certain you're controlling your arm's motion.
The one-armed alternating variation of the classic dumbbell chest fly increases the difficulty of the exercise and isolates each side of your chest individually.
By doing skull crushers on the lowered angle of the decline bench, you'll keep tension in your triceps through the entire set, rather than releasing at the top of each repetition.
Decline sit-ups intensify the battle between your abs and gravity by putting your shoulders below the horizontal.
Doing push-ups while balanced on a couple of dumbbells or medicine balls seem too easy for you? Try adding a lockout at the top of each push-ups. Now that's a challenge.
These monster sets of chest presses will work your pecs from top to bottom, and then bottom to top, with incline, flat, and decline dumbbell presses.
This variation of the standard dumbbell lateral raise ups the ante with an isometric lift; you hold one arm out to the side as you raise the other.
This combo exercise takes the Arnold press and step-up to the edge by asking you to do it all on one foot.
This exercise channels the breakdancer's combination of strength, agility, and balance. You'll take a standard push-up into a twist-out breakdance motion,
To work your legs top to bottom and side to side, try these bench steps over a flat bench.
Rather than lifting your legs or shoulders, this abs exercise keeps your center still while you add the weight of a medicine ball and a turning motion to build core strength.
In this advanced version of the dumbbell freestyle swim stroke, you'll stand on one leg as you do the swim strokes to train your balance and coordination.
Add a twist to a dumbbell squat and press to work the complex of muscles across the back of your shoulders as well as the tops.
Unable to gain muscle mass? You're probably an ectomorph. Try this periodized workout plan from strength specialist Devin Wicks.
This exercise will get you that much closer to doing a real handstand push-up.
Adding dumbbells and shoulder presses to your lunge routine turns a great leg exercise into a full body challenge.
For this exercise, you'll max out four times using progressively lighter weights, increasing the burn but also the build in your back muscles.
For this exercise, you'll max out four times using progressively lighter weights to get every ounce out of work out of your triceps.
From Eastern Europe comes this power lifter's dream: a combination Russian dead lift, Romanian dead lift, and barbell dead row.
This exercise mimics freestyle swimming to strengthen the shoulders in general and the rotator cuffs in particular. Adding a drop set to the mix works those muscles to the max.
This bicep exercise demands that you "rep out," taking your biceps to total fatigue and forcing the development of new, stronger muscle fibers.
To do these crunches, you alternate holding the ball in your hands and with your legs to push both your upper and lower abs to the limit.
Some of the strongest legs in the world belong to skiers. So who better to provide us with a killer leg set than the Colorado Women's Ski Team?
For a power abdominal workout, try a V Sit-up. With a wall to provide leg support, you can reach higher and push your abs harder.
Build the strength in your calf muscles with this simple exercise that uses the weight of your body to isolate, flex, and stretch your calves.
Walking lunges give the muscle-building benefits of traditional lunges with the additional benefit of balance and control training.
To train your entire body—arms, legs, core, and back—try this sequence of medicine ball chops.
Tired of crunches? Do them upside down. Just roll a stability ball slowly away and then back toward you for a great abs workout.
Hammer curls are tough to begin with; try doing them while balancing in a modified squat against a stability ball.
For these curls, you'll do half curls (bottom to middle and middle to top), and wind up with a set of full curls against a preacher bench to further isolate the bicep muscle.
Give your oblique abdominals an intense workout as you lift up from a hanging position and touch your knees to your elbows.
This inverted pull-up works the back muscles—the lats and traps specifically. The hold at the top makes it that much harder.
For this exercise, just stabilizing your upper body on the stability ball gives your legs a great workout, while you work your shoulders one at a time using dumbbells.
You may have done swim strokes before with the cable machine, but this version asks that you do them on one leg.
The kiss in this pull-up is the reward for the extra hard work your lats will need to do to get up to kissing level in the first place.
Warm up your rotator cuffs with this cable machine exercise that mimics the classic overhand baseball throw.
The windmill is all about maintaining form and position. Add a press to the mix and it's a serious challenge to your legs, shoulders, and core.
This tricep exercise doesn't quit—literally. Instead of releasing between repetitions, you keep tension on the rope for the entire long, brutal set.
This tricep dips exercise includes a total of three drop sets using progressively lighter weights that will eek out every last dip you have in you.
This combination exercise mixes dumbbell lateral and front raises with a one-legged support to train your shoulders, legs, balance, and coordination.
Combine the powerful squat with the shoulder press, and you have a one-two muscle workout that builds both your upper and lower body.
Try this great stability ball variation on the old favorite push-up to help increase the amount of weight you can lift in your traditional chest exercises.
Take a tricep extension straight into a squat for an intense variation on two standard exercises.
This core-busting exercise starts with a basic plank position and then attacks it from both ends by asking you to bring your foot up to meet your opposite hand.
Hang knee tucks are tough. You'll need all the strength in your upper body to bring your knees up over your head in a tuck, and even more to lower them back down.
The addition of the medicine ball to the stability ball sit-up ups the ante by adding additional weight that your abs need to lift.
The classic dumbbell fly works your chest and your inner chest muscles in particular. It's an essential part of any chest-building regimen.
Develop speed, strength, and coordination with single-line hops, a simple exercise you can do just about anywhere.
There's a reason that the bench press is the weightlifting gold standard. It's not just the lift from your chest—you need to engage your abs and back to get through these safely.
This shoulder exercise warms up and strengthens the shoulders using simple circular motions.
This exercise helps you warm up and strengthen the entire shoulder complex for power with resilience.
This combination pull and press exercise isolates and works the three heads of your triceps for well-rounded strength.
Try the dumbbell version of the squats, one of the most useful exercise you can do at the gym—no other single exercise encourages more muscle growth.
Use this set of variations on standard hip raises to push your legs and legs to the limits of endurance.
These military pull-ups push your back muscles to their limit; modifications mean you can work up to the hardest level in stages.
A strong legs and back demand a powerful core for support. Train all three with this exercise.
Squats are probably the most useful exercise you can do at the gym—no other single exercise encourages more muscle growth.
The single cable swim stroke isolates the major muscles in your upper back for a challenging workout that mimics the downward movement of a standard freestyle swim stroke.
The single cable scissor squat and row works the legs and back in unison, training strength, coordination, and balance.
This exercise builds on the Step Back and Single Rows exercise to give your back a powerful combination workout.
Pair the leg-strengthening benefits of the lunge with the powerful cable row for your back.
This Pilates-based exercise will help strengthen your core and train your balance and coordination.
This powerful combo exercise focuses on the legs and shoulders, but trains the entire body.
Get the shoulders of a boxer without ever entering the ring. This exercise builds your shoulders with a series of classic boxing moves, with weights in each hand to up the ante.
Strength and flexibilityyou have to have both. This exercise strengthens your shoulders and legs while developing your reach and coordination.
The stability ball push-up and knee tucks is a two-in-one workout that focuses on your chest and abs while simultaneously improving overall core muscle strength, balance, and concentration.
The Gravitron machine is excellent for pull-ups because it provides you with the support to do pull-ups while maintaining proper form, allowing you to max out your muscles. The wide-grip pull-ups focus the work on your lats in particular.
Good trainers love push-ups because they work the entire chest and triceps while also training coordination and stamina.
Looking for a great, simple core-strengthening exercise? The hold plank makes the front and back muscles of your trunk work in tandem, helping you build a strong and balanced core.
Balance is everything in this combo bicep curl, which combines a one-legged stance with a hammer curl on the upswing and a regular curl on the way down.
The flat bench freestyle kick mimics the freestyle swim kick in a dry land environment, workings the legs and hips.
The hands and toes walk out and back is essentially a slow and methodical change in position from a pike position to a plank position. Sounds easy? It's not.
This exercise starts with alternating lunges, one of the best full-leg workouts available, then adds in scissor switches, which are essentially jumping alternating lunges that build not just leg strength but also balance and coordination.
The dumbbell straight leg dead lift and dead row combines these two challenging exercises into a tough workout for your leg and back muscles.
If you want powerful, functionally strong legs, try double- and single-line hops, which help build muscle mass, strength, and explosive power simultaneously.
These simple introductory squats can be done at home or at the gym. Great for learning the movement without risking injury to the back or legs.
This exercise trains your entire body to work as a unit as you rise up from lying on your back on the floor to a standing position, all while continuously holding a dumbbell straight up above you.
By maintaining a lunge while doing dumbbell rows, you train not your legs and lats, but also your balance and coordination.
Front lunges train the major muscle groups in the legs, giving you strong thighs and glutes. Adding the lateral raises develops the shoulders while also raising your heart rate and burning calories.
A great variation on the classic push-up that will increase the amount of weight you can lift in your traditional chest exercises.
Many people neglect the obliques in their quest for strong center abdominals. Side pillar hip lifts address that by working out your right and left sides individually.
Using a weight plate and body twist adds an intense edge to the classic lunge.
Knee tucks are more than an abs cruncher. The use of the stability ball trains your abs to have a greater degree of stability and control, while also improving your shoulder stability and endurance.
The wide-grip pull-ups focus the work on your lats in particular, and the drop sets increase the work for your muscles.
We're getting closer to rolling our 90-day workout program out in its entirety. Check out a sample daily workout from the Lean Athlete program.
The dumbbell upward rotator helps warm up and strengthen those easy-to-injure rotator cuff muscles.
The dumbbell step-up with shoulder press is an excellent shoulder and leg combo workout that strengthens the legs, core and shoulders while also training coordination and balance.
This exercise will strengthen and build powerful calves.
Train your abs and entire core as you move the weight of a medicine ball from side to side while holding your body piked in a core-busting 45-degree V position.
The seated one-leg press is a safe and effective way to focus on leg muscles without putting extra stress on the lower back.
The reverse dumbbell raise builds up the back portion of the shoulders as well as the traps, improving posture and reducing neck strain.
The standing dumbbell shoulder press is great for focusing on the core of the deltoids, especially if the exercise is performed in conjunction with seated lateral raises.
Drop-down lunges not only strengthen the quads and glutes individually; they also greatly improve overall balance and flexibility.
Athletes love cable machine exercises because they mimic the continuous movement patterns they use while playing sports. The single-arm cable reverse pull provides continuous tension in your deltoids throughout the range of motion, strengthening both your
Good trainers love this strength-training exercise because it targets and isolates both the front and side heads of the deltoid muscles.
The seated one-leg press is a safe and effective way to focus on building the leg muscles without putting extra stress on the lower back.
This exercise introduces the chin-up and makes it manageable until you can move on to the unassisted version.
By maintaining a plank position, you'll strengthen your abs and at the same time work your triceps.
Do as gymnasts do: This exercise develops flexibility, balance, and core strength.
This exercise develops strength in your core while it builds muscle in your limbs.
The one leg exercise you can't live without, it develops both strength and power.
Keep your movement controlled through this ab exercise and you'll see results.
A variation on the standard toe tap, this version adds the weight of the dumbbell to further challenge your abs.
Chest flys develop the pectoral muscles for a broad, strong chest. Try it in addition to the bench press.
This exercise develops quadriceps, hip flexors, and hamstrings while also building core strength in your legs.
Height jumps help you develop the explosive power required for any sport by requiring you to reach, stretch, and test your limits.
Developing your legs isn’t just about building bulk. This exercise builds muscle, power and speed, all at once.
This exercise isolates and strengthens the often-neglected lower back muscles.
Working your abs requires stretching them—here you contract one side as you stretch the other.
Isolate your biceps with this exercise and you'll get big gains in your guns.
Triceps add shape to your guns. This exercise is a must for sculpted upper arms.
To build your biceps, you sometimes need to push them over the edge. This exercise forces you to do as many reps as you can.
This exercise developes the back of your shoulders. The incline bench helps you isolate your rear deltoids.
How do you get a strong back and legs from one exercise? Try this for whole body benefit.
Arms, legs, back, core—this exercise covers all the bases. The result is full-body strength and improved muscle control.
Intense and effective, the inverted pull-up takes building a strong and muscular back to a new level. How many reps can you do?
Intimidated by the pull-up? Start out with the Gravitron, which can help anyone achieve a strong back.
A more intense version of the classic push-up, this exercise focuses more weight on the lower side of your chest.
When done properly, wide-grip lat pull-downs will help you build a broader, stronger back and improve your posture.
The classic Olympic bar bicep curl builds bicep strength for more power in sports and, of course, more stretch in your t-shirts.
This pull-down variation gives a good stretch to your back muscles, which must stay flexible to keep your spine in good alignment.
The exercise can correct an imbalance in muscle strength that comes from favoring one side in sports like tennis or bowling.
Incline calf presses strengthen your calf muscles, which power your spring for jumping and running movements.
The best basic exercise for strengthening the middle deltoids and broadening the shoulders.
So your upper abs are nice, but you just can’t get that bottom portion tight.
Serious weightlifters love snatches for their full-body-workout potential and have been practicing them for time immemorial.
Build up to handstand push-ups using these introductory shoulder push-ups, which work the shoulders hard but not too hard by applying only some of your body weight.
This combination exercise alternates body weight squats and plyometric jump squats to give your legs and body a maximum workout.
Donkey calf raises are so old school, "the old timers like Arnold Shwarzenegger used to do these," NYC superstar trainer Steve Lischin said.
"It might be a little old school, but the medicine ball catch is a great way to work the core," NYC trainer to the stars Steve Lischin said. "It's also a fun way to exercise with a buddy."
John Hudson, 40, a powerlifter from Champaign, Ill., won the Open and Masters 40-46 Divisions at the World Association of Bench Pressers and Deadlifters (WABDL) National Championships in Dallas, Texas.
This exercise combines the benefits of a traditional dumbbell press with the pec-stretching benefits of the fly.
The floor bridge hold is an excellent core-strengthening exercise.
A well-executed crunch works the center abs muscles and lower abs muscles in particular; a poorly executed crunch strains the neck and does little for the abs.
The floor leg raise is one of the great abs exercises, isolating the lower abs in a slow torture fest that builds great abdominal strength.
These pec-focused Gravitron dips work the pec muscles more than the triceps.
The step-up is a simple and effective leg exercise that strengthens leg muscles while building balance and leg-muscle control.
Squats are probably the most useful exercise you can do at the gymno other single exercise encourages more muscle growth.
Build your explosive power with plyometic jump squats and you'll be able to sprint faster, jump higher and perform better
Doing crunches on the stability ball allows you to work your abs with a wider range of motion.
Stability ball floor leg curls isolate the back side of the legwith a particular focus on the hamstring.
The T push-up variation offers all of the benefits of the standard push-up, plus the added benefit of strengthening the shoulder's rotator cuff muscles.
Walking lunges give the muscle-building benefits of traditional lunges with the additional benefit of balance and control training.
Newsflash, homo! Men are attracted to more than just big chests and arms.
This exercise helps address the high-risk lower back region by strengthening those muscles without putting high-weight pressure on it.
This simple variation on the pull-up works the back muscles—the lats and traps specifically.
The single cable squat and row works the legs and back in unison, training strength, coordination and balance.
This classic floor exercise gives a tough workout to your abdominal muscles, with a particular focus on your lower abs.
Want to push your biceps to the edge? Try dumbbell hammer 21 curls, which use three ranges of curling motion to work your biceps to the bone
The shoe tap of this weights-free variation of the side lunge forces you to go all the way down, giving your hamstrings and adductor (inner-thigh) muscles a much-needed stretch.
A properly executed dumbbell curl isolates the biceps muscles and keeps them engaged throughout the movement.
Beef up your back, shoulders and core with New York City celebrity fitness guru Steve Lischin’s ultimate cable rows.
The classic standing barbell curl is a staple of any biceps-building exercise regimen.
These center and oblique situps are staples of stability ball abs workouts, providing excellent muscle isolation
Reverse your position and face inward toward the weights on the pec deck machine, and you can give your rear deltoids and shoulders an excellent workout.
The flat bench leg lifts exercise hits the lower abdominals directly for an excellent isolated workout.
One of his most hated exercises, the leg curl is the one clients want to get out of the way fast because it’s so difficult, but the benefits are amazing, New York City trainer Steve Lischin said.
Take it from me, I made a lot of mistakes early on. I’ve always been the type that had to learn everything the hard way. After my first three years in the gym, I had made little progress and a lot of mistakes. I want you to learn from my biggest mistakes,
This classic triceps exercise gives your tris a powerful workout.
The popularity of the crunch has meant the death of the full situp in many workout routines. The truth of the matter is that the full situp is a significantly harder exercise than the crunch.
Don't let the name scare you away from this tried-and-true triceps builder. Proper focus on technique and use of appropriate weights will keep you from bonking yourself on the head when doing skull crushers.
Unlike some trickier muscle groupslike calves and glutesstrong, muscular arms are part of most every gay man's workout routine.
This modified lunge without weights gives your legs a great workout and improves flexibility.
Squat thrusts, or burpies as they are commonly known, are much beloved by trainers, athletes and bodybuilders alike because they combinet the benefits of the squat with the added bonus of the jump for explosive training.
The dumbbell freestyle swim stroke exercise mimics freestyle swimming to strengthen the shoulders in general and the rotator cuffs in particular.
Balance is everything in this variation of the classic dumbbell press. Using the stability ball as your "bench" forces you to maintain your balance and keep your core muscles engaged, which is turn isolates your pectoral muscles.
Arguably one of the most basic and popular exercises on the planet, the bicep curl can be made extraordinarily difficult by adding an isometric component.
Guys who can't throw balls will hate this exercise at first, but that's part of the point. The medicine ball up and side tosses not only give your whole body a workout, they also provide coordination and balance training so lacking in many modern-day gym-
"I like big butts and I cannot lie!"
In his 1995 chart-topper "Baby Got Back," Sir Mix-a-Lot declared his love for bountiful booties—and he's not alone! While most men enjoy bigger backsides, not everyone has ample and well-proportioned
Don’t underestimate the power of the push up, says NYC fitness expert Steve Lischin. "Everybody thinks of the push up as an entry level exercise or something that’s not as hard as or good as one with weights. They’re wrong."
No, the weight of your rack on the bench press isn’t the measure of your worth as a man. “People make the mistake of looking at the bench press as their mark as a human being,” NYC’s hottest trainer Steve Lischin said. “It’s generally not that.”
“Oh no, not the lunge,” your knees scream. Never fear little knees, there’s another way to do it.
So you think you know squat? You don’t know squat like this. Trainer Steve Lischin gives RealJock a step-by-step approach that gives you the full benefits of this body-building basic.
The close grip on the end-of-bench tricep push-up isolates the triceps muscles by putting more of the burden on pushing the body up and down on the triceps instead of the pectorals.
The baseball balance taps exercise provides an excellent way to improve your balance and coordination with a simple movement you can do at home or at the gym. This exercise also strengthens the smaller stabilizing muscles in your joints, which will allow
This variation of the standard shoulder dumbbell extension provides a full range of body motion and incorporates leg and core work as well. It's also an excellent warm-up exercise as it works the entire body.
If the Russian special forces and the U.S. Marine Corps strength train with it, it's got to be good. Meet the kettlebell, a big, heavy ball of iron that will give you a body that screams "ripped."
The lying pullover to a press throws an effective curveball at your chest, back, shoulders, and triceps, and offers a comprehensive, time-effective workout when you've only got 15 minutes to spare. Learn the drill.
All you need is a Smith machine, your body weight, lots of intensity, and about 15 minutes to thoroughly nail your chest, back, and arms (biceps and
triceps). Ready to rumble?
They're supposed to be the biggest and strongest muscles in your body. So why do your legs look like Chicken Little's? These five exercises will put the beef in your backside, the ham in your hamstrings, and the crunch in your calves.
Fact: The triceps comprise 66 percent of the upper arm. Don't ignore such prime real estate. Learn the best way to build triple-threat triceps.
The stability ball is an oft-overlooked, but very powerful workout tool. Check out this one-two muscle punch that gets your abs and your upper body in one simple exercise.
When you shed your shirt in public you want to reveal washboard abs. Learn how to get hardcore abs in less than 10 minutes a day.
Are powerful, baseball-sized biceps the stuff of your dreams? Not if you follow our four-step plan a couple of times per week to work your biceps from every angle.
Latissimus dorsi. Middle trapezius. Spinal erectors. Rhomboids. They're some of the strongest muscles in the body, and to be a successful athlete you need them to be strong and well balanced. Get the information you need on the major muscle areas.
Pull-ups are one of the most effective—and most dreaded—exercise routines in the planet, giving almost your entire upper body an intense workout. Learn the proper form and get the info you need to build up to an impressive set that will leave yo
Few sights stop you in your tracks faster than a man with an impressive pair of shoulders. Want to be that man? Follow our five-step plan.
Want a complete upper body workout? Forget fancy machines and million dollar trainers. Learn the art of the pushup—it'll get ya (in a good way).
Want pectoral muscles you can brag about? Learn how to build them big, proportional and, most importantly, powerful in Power Pecs.
Core training supplies a solid base for strength, stamina, and correct form just about any sport. Find out why you need to strengthen your core, and how to do it.
It's the bestand some say the most dangerousexercise you can do for your lower body. But it's a must for serious strength trainers. Learn how to squat like a pro.