front squat
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6 Ways To Build Massive Legs

For many years I made the mistake of neglecting assistance movements to the back squat. And it showed, as my leg development was not as balanced as it could have been - particularly in the lower thigh. It is only when I started adding in unilateral…
Build massive quads with front squats
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Build Muscle With Only 4 Exercises

We've all heard that old "less is more" adage when it comes to simplifying things. And let's face it, people for various reasons have a tendency to over complicate things. It is as if they feel that if they add more arbitrary exercises or volume…
snatch-grip-deadlift
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Perform The Snatch Grip Deadlift Like a Badass

One of Charles Poliquin's favorite movements for building lower body strength in athletes is the snatch grip deadlift, particularly when done from the deficit of a 4" podium. He is a big believer in this exercise because it is among the best…
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Build Massive Traps With High Pulls

Walk into a gym and you can like spot the guys who regularly perform cleans. There is nothing for developing the upper back, delts and building massive traps like doing lots of power cleans. Key to performing a power clean is the triple extension…
deadlift

How to Deadlift

By far, the movement that involves more muscles in the body than any other lift is the conventional deadlift. Many years ago, a researcher named Per A. Tesch wrote a book called "Muscle Meets Magnet" which published data from various exercises…
stiff-leg-deadlift

How to Perform The Stiff Legged Deadlift Properly

All too often we see people not doing this basic exercise the right way. We either see them bringing the bar straight up and down 6" from their shins in a vertical line, never touching the floor (more about this at the bottom of this page).…
how to squat

How To Perform Olympic Squats

Probably no weight training movement has been more maligned than the back squat. Over the years it has been blamed for ruining knees and backs, causing disk problems and building a big butt. There is absolutely no ground to any of these claims…
barbell-shoulder-press

Improve Your Overhead Press

In the old days, most men who lifted weights in a serious fashion practiced the standing press – and most of them were reasonably good at the lift. Let’s work together to bring that aspect of training back to the Iron Game. Make it a belated…
improve-bench-press

Dave Tate's Six-Week Bench Press Cure

"This is the United States of America," he bellows. "Like it or not, the bench press will always be the most popular exercise. Too bad everyone sucks at it." From Dave Tate's Six-Week Bench Press Cure. Full program and more at T-Nation