Physique

If you're getting wrist pain on bicep curls, one big cause could be that you're curling your wrist into flexion on the concentric.

How long should you be resting between sets, and are long rest times, where you're on your phone, inherently bad? For gains, I'm gonna be talking about all of that.
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Picture this: you're in a rush and can't complete your entire workout.

You want the most efficient way to still get through your workout while providing as good of a stimulus to the muscles as possible.

If you've been following my advice, you know by now that you'd want to use an intensity technique instead of performing straight sets...

Which one exactly? Well, I'm going to show you the most efficient intensity technique of them all.

Let's say you're trying to train a failure.
Here's something I like to do to really make sure I'm truly hitting failure.
And that is, on the very last rep I do, I give myself a 1-2 second rest to re-brace and take a new breath before going for the rep one more time. I repeat the process until l actually cannot do another rep.
I guarantee if you start doing this on all your exercises, you'll be able to eke out perhaps a couple more reps a lot of the time.

If you've been training for at least a few months and you notice that you're getting stronger but you don't really feel like visually, your physique has improved.
Here's why the biggest thing you can do to improve your body aesthetically is to get down to at least 15% body fat if you're not there already.

So if we're going to do bent-over rows, doing them on a Smith machine is imo superior to doing them using a barbell.
That said, if you're using a slanted Smith machine, ideally you want to be facing the direction where the slant is pointing towards you.
This way you won't have to lean as far forward while still getting a good arm path.

The short kings and queens are gonna like to hear this:
One of the benefits of being under roughly 5'10" on cable rows is you can comfortably do a hip-supported cable row instead, which is one of the most stable ways to perform a row for your lats.

I struggled to find the name of this exercise For those doing their triceps extensions with the cable set at shoulder height and facing away,
a more stable way to mimic this movement pattern is by setting up a unilateral crossbody tricep extension and then pivoting your body to face away from the cable.

The grind doesn’t stop when you’re tired—it starts there.

Most people row for their upper back. Try these tweaks to bias your lats and maximize every rep.