There’s a hard truth that no one wants to hear when it comes to muscle building: There are no shortcuts, magical solutions, or heavily guarded industry secrets. Now with that said, there ARE pr...
https://athleanx.com/articles/muscle-building-101-for-men-guaranteed-gains
Unlike the traditional or wider grip Bench Press that emphasizes your upper chest, the close-grip version shifts the spotlight to your triceps, turning it into a tricep powerhouse movement. It al...
https://athleanx.com/articles/back-for-men/chest-supported-row
The Romanian Deadlift (RDL) is not just an exercise… It's a must-have movement in the arsenal of anyone looking to build serious strength and muscle in their lower back, hamstrings, and glutes....
https://athleanx.com/articles/how-to-do-the-romanian-deadlift
Unlike the traditional or wider grip Bench Press that emphasizes your upper chest, the close-grip version shifts the spotlight to your triceps, turning it into a tricep powerhouse movement. It al...
Dumbbell bench presses are superior to the barbell bench press: they allow you to tweak your form to get the most out of the lift. By simply adjusting the way that you hold the dumbbells and how ...
Doubling as a back and chest exercise, the Dumbbell Pullover can train both your pecs and lats. All you need to do is make a few important tweaks to shift that focus on the right muscle. The po...
There are three ways to lift “fast” and engage Type II fibers for faster muscle growth: pushing as hard as you can against a heavy weight for 10-12 reps, fast concentric phase, slow eccentric...
If you want to jump higher, you're going to have to work for it. That goes for everyone, from basketball players to the coach pushing them. There are no short cuts or quick gimmicks to optimal he...
There are two reasons why most people don't stretch enough. They don't know which stretches to do. They don't have a lot of time to do them. I’ll help you fix both of those things, and what I a...
https://athleanx.com/articles/4-stretches-you-should-be-doing-every-morning
The lower back is at the center of practically every big lift you do. If it's not strong, you are in big trouble! So today I want to give you four exercises to strengthen the lower back that yo...
https://athleanx.com/articles/back-for-men/best-lower-back-workout
Six Pack Abs and Building Athletic Muscle
https://athleanx.com/articles/how-to-fix-low-back-pain-instantly
Doubling as a back and chest exercise, the Dumbbell Pullover can train both your pecs and lats. All you need to do is make a few important tweaks to shift that focus on the right muscle. The po...
https://athleanx.com/articles/back-for-men/how-to-do-dumbbell-pullovers
If you can master those initial steps to Bulgarian Split Squats, the rest of it – perfect and proper squat form – will easily fall into place within an efficient workout. From the anatomy to ...
https://athleanx.com/articles/legs-for-men/how-to-do-bulgarian-split-squats
The Incline Bench Press is one of the best upper chest exercises there is, but there's one major problem preventing us from getting the maximum benefit out of it. The front delt likes to dominate...
The squat is one of the best functional movements, which means it does more than just make your legs look great. It strengthens your joints, reduces your risk for injuries, and improves your hip...
https://athleanx.com/articles/legs-for-men/how-to-do-a-proper-squat
If you’ve been wondering how to deadlift properly, I’m going to help you with that. What I want to do is provide you with an official deadlift form checklist that breaks down this exercise s...
https://athleanx.com/articles/legs-for-men/how-to-deadlift-2
Your gluteal muscles are some of the most powerful in your body and they play a fundamental role in your mobility. It's time to embrace the strength, functionality, and yes, even the aesthetic ap...
https://athleanx.com/articles/legs-for-men/how-to-get-a-bigger-butt
Can you build bigger biceps if dumbbells are the only equipment you’ve got available to you? The answer is YES. The ‘how’ depends on what goal you’re training for. I’m going to show you...
https://athleanx.com/articles/best-dumbbell-exercises-for-biceps
Today, I want to take you through my chest and back workout, covering the exercises and the methodology behind them. Those things aside, there’s one variable in particular that we’re going to...
https://athleanx.com/articles/back-for-men/chest-and-back-workout
The triceps make up two-thirds of the size of your arm so the bigger your triceps, the bigger your arm muscles. But not all muscle heads of the triceps are created equal. If you really want to go...
If you want a versatile back workout that hits every angle, challenges muscle recruitment patterns, and provides consistent tension, then you can’t ignore the benefits of cable back workouts. T...
https://athleanx.com/articles/back-for-men/cable-back-workouts
So you want to build bigger triceps and you only have access to a few pairs of dumbbells? No problem! The gains you can make training triceps with dumbbells can be just as good as with other eq...
https://athleanx.com/articles/the-best-dumbbell-exercises-triceps
Even when reaching leaner body compositions, some men still struggle with the stubborn body fat around their waist and lower back. Today, I'm going to teach you how to get rid of back fat – onc...
Unlike barbell or dumbbell shoulder workouts, cables offer consistent tension throughout the exercise, a key factor that can lead to better engagement and muscle growth. A shoulder workout with c...
https://athleanx.com/articles/shoulders-for-men/cable-shoulder-workout
Unlike other areas of the chest, the upper pecs (the top half that starts up at the collarbone) allow for a degree of targeting that the other areas do not. If yours are lacking fullness, the rig...