Part 1: Muscle-ups Muscle-ups require both pulling and pressing strength. Our fail-safe progressions will prepare your body for each element, so you’ll be ready to conquer the rig with a gymnast’s grace and power.  Chest-to-bar Pull-up: 4 sets of 6 reps  Your first step is to develop the strength to perform a muscle-up. This can be done with controlled pull-ups. Hang below a bar with an overhand grip, just wider than shoulder width, and your arms fully extended.  RELATED STORY 10 Secrets to Getting the Perfect Pull-up Keep your legs tight together and bent at 90 degrees as you pull your chest … Continue reading MUSCLE UPS


The health benefits of strength training extend far beyond weight management and aesthetics. Yep. Although most people get into exercise purely for cosmetic reasons (i.e. to build muscle, lose fat and increase their physical attractiveness), there is a substantial body of scientific evidence pointing to numerous health benefits of strength training. But first, what is strength training? Strength training (also known as weight training or resistance training) is a type of physical exercise which uses resistance to oppose the force generated by muscles through concentric and eccentric contractions. While most people associate strength training with lifting weights (barbells and dumbbells), … Continue reading BENEFITS OF STRENGTH TRAINING


Most people are just far too impatient to spend the time and energy it takes to get good at complicated tasks like playing the piano or becoming a great carpenter. They will go their entire lives hopping around from one activity to the next, never settling on anything, never becoming great (or even above average) at any particular skill. What a shame that is. In my opinion, making sure you have become a “master” of at least one thing in your life is an important goal. (NOTE: When I say, “master,” I don’t mean you need to be at a professional level. You … Continue reading HOW TO SNATCH


Sometimes it’s all about getting massive, sleeve-splitting upper arms, and to do that you need to start training your triceps. People tend to focus on their biceps when bulking up their guns, but the triceps are a bigger muscle group than their glamorous, front-of-arm counterparts, so if your aim is impressive size then neglecting them is pure folly. The triceps are so called because they are made up of three heads – the lateral head, the medial head, and the long head – all of which need to be worked to increase strength and size in your upper arms. Fortunately … Continue reading TRICEP DIPS


Spend enough time in the gym, and you eventually learn that the road to a bigger, broader chest is about more than just doing heavy reps of barbell bench presses. You need to stress your pectorals in different ways and from different angles, and at different tempos too.  Do that, and you shock your chest into growth, especially if you’ve been training with more standard methods. And shocking your chest is the entire objective of this workout, dubbed the “Wild Chest Pump” by its creator, Cory Gregory. Better known as Cory G, Gregory is a veteran trainer, powerlifter, and bodybuilder, so … Continue reading CHEST GAINS


If you stick with resistance training long enough, you eventually graduate from beginner to intermediate. No, you don’t get a cap-and-gown ceremony to mark this magnificent occasion, but you do get to start tackling more challenging workouts that stress your body—and ultimately lead to continued growth—in new ways. When you hit intermediate status after lifting for six months or more, you get to add more exercises to your body-part program, enabling you to work each body part more thoroughly. This stacks more volume on your workouts, but the extra stress demands more recovery time, so you may not train each … Continue reading HYPERTROPHY CHEST