2012 Bikini Olympia champion Nathalia Melo-Wilson collaborates on this article to dispel the silly nonsense on social media by insta-starlets peddling body weight booty building exercises. The champion bikini competitor demonstrates the heavy compound lifts she uses to build her legs.
As Seen In
Published Online
4 Updated Training Principles To Keep You Muscular
The golden age of bodybuilding (think Arnold Schwarzenegger before Terminator and Predator) produced much of the training wisdom that trickled down to everyday lifters in commercial gyms. They were ahead of the curve and the science, figuring out a lot of what you use in today’s workouts. Many of the classic ideas also missed the mark but live on in the gym next to you.
This High-Level Athletic Program Is Built For Athletes Of All Levels
What’s your reason for training? Are you active with multiple sports looking to improve performance? Or are you the weekend beer league warrior who doesn’t want to lose a step to the younger guys but also doesn’t want to be dragging himself out of bed in DOMS-induced agony for the following week? Or maybe you just don’t want to be winded climbing a flight of stairs.
Build More Muscle With Seated Overhead Press
Here is a guide of how to build shoulder muscles with seated overhead presses.
Want to optimize your barbell overhead press for building muscle? Here are four form fixes to get the most training effect while minimizing fatigue and injury risk of the shoulders.
The 6 Types of Squats Every Lifter Should Master
Here’s my latest article on T-Nation, this time a collaboration with Charley Gould:
Squatting is a fundamental movement pattern, but we usually picture a barbell across the back when we think squats. There are far more options, often better suited to different lifters at different experience levels or with different goals.
Here are six squat versions every lifter should master.
The Best Leg Workouts With Dumbbells For Strength, Fat Loss, Muscle, And More
There are a handful of reasons why a lifter may choose dumbbells over other free weights. Limited resources, insufficient space, and the need for versatility make dumbbells a popular implement for home gyms. And because they’re generally lighter than barbells and allow your limbs to move more freely, dumbbells are considered to be joint-friendly.
Most lifters associate dumbbell training with chest pressing, curls, and rows while thinking of barbells for heavy squats and deadlifts. But dumbbells, when used effectively, can strengthen and add mass to your legs as effectively as any other tools in the gym. Here are five dumbbell-based workout programs to carry you through your lower-body training.
How to Squat: A Complete Head to Toe Guide
Squats are your training program’s foundation, but are you doing them right? Tour any commercial gym. You’ll see shallow, knee-caving pseudo-squats. Hint: That’s not how to squat.
To optimize muscle growth and allow a lifetime of injury-free training, you may need a few tweaks to your squat form… or you might need a complete overhaul. Here’s a bottom-up breakdown of how to set up and execute your squat.
Content 101 : Create More And Consume Less
Are you afraid of being exposed as unqualified in that podcast or YouTube channel you’ve always dreamed of starting?
5 Muscle Growth Eating Strategies For Hardgainers
For those willing to commit to the lifestyle, we can pave an easier path with practical eating strategies to pack on lean muscle.
5 Essential Questions About Your Training
When was the last time you thought “why am I doing this exercise?” “Why is my program structured this way?”
The Not So Sexy Truth About Training To Failure
Coaches and athletes love arguing about everything training and nutrition
