The Best Home Workout Routines for When You Can’t Go to the Gym

Key Takeaways Research shows that bodyweight, band, and dumbbell exercises can be effective for gaining muscle and strength if you make them difficult enough. Although bodyweight exercises alone can work, you’ll get better results if you can also use bands or dumbbells. Keep reading to learn the exact home workouts you should follow until you can...

Can You Get All of the Benefits of Cardio by Lifting Weights?

lKey Takeaways Both weightlifting and cardio offer many of the same health benefits, but cardio offers some benefits you can’t get from lifting weights alone. Cardio burns more calories than weightlifting per minute of time and combining cardio and weightlifting improves cardiovascular health and insulin sensitivity more than either kind of exercise in isolation. Keep reading...

The Definitive Guide to the “Push Pull Legs” Routine

Key Takeaways The push pull legs (PPL) workout split is a tried-and-true workout routine that separates your muscle groups and exercises into push, pull, and legs days. PPL routines can be customized for different training frequencies, intensities, and priorities to allow for more or less recovery and volume. Keep reading to learn about the best PPL...

How to Get Started with the Incline Bench Press

Key Takeaways The incline bench press trains your chest, shoulders, and triceps, and it’s one of the best exercises for developing your upper chest in particular. Proper incline bench press technique comes down to a few key points like lying on a bench set to a 30 to 45 degree incline with your shoulder blades...

What Every Weightlifter Should Know About Energy Systems

Key Takeaways An energy system is a physiological process that describes how the body transforms the energy from food into a form your cells can use to power various functions. Weightlifting relies on the phosphocreatine, anaerobic, and aerobic systems for energy, and improving these three energy systems can improve your weightlifting performance. Many weightlifters neglect one...

The 6 Best Triceps Workouts for Bigger, Stronger Arms

Key Takeaways The triceps is a horseshoe-shaped muscle on the back of the upper arm, and it contributes significantly more to your upper arm size than the biceps. The best triceps exercises are pushing movements that allow you to safely move heavy loads through a full range of motion like the close-grip bench press, dip,...

The Definitive Guide to the Barbell Row (and the 8 Best Variations!)

Key Takeaways The barbell row is one of the best exercises for developing your back muscles, including the lats, traps, and erector spinae, as well as your arms, shoulders, and even legs to some degree. Proper barbell row technique comes down to a few key points like bending at the hips so your upper body...

How Much Should You Exercise Every Day to be Healthy?

Most people know that exercise is good for them. And most also know that not exercising is bad for them.  Despite that, most people fail to meet even the bare minimum recommendations for physical activity (2.5 hours of moderate exercise or a little over an hour of intense exercise). Just 22.9 percent of Americans hit minimum...

How to Break Through Weight Loss Plateaus in 6 Simple Steps

What’s the most common gripe among dieters everywhere? Easy: not losing weight. They feel like they’re doing everything right and following all the rules, yet the scale flashes the same scowling, mocking number at them every morning. You’ve probably experienced this yourself.  In fact, you can count on this happening.  Fortunately, while the human metabolism is incredibly complex,...

6 of the Best Exercises for Low-Back Pain You Can Do in 10 Minutes Per Day

Key Takeaways Low-back pain is often caused by a dysfunction in the muscles and joints surrounding the low-back (it often has nothing to do with your spine!). Three of the most common dysfunctions are a “stuck” thoracic spine, a stiff quadratus lumborum muscle, or glute muscle that aren’t firing properly. Keep reading to learn 6 of...
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