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Thread 'Hip Thrust Guide To Add Glute Strength and Size'

Thread 'Hip Thrust Guide To Add Glute Strength and Size'

The hip thrust should be your go-to exercise if you want glutes that turn heads and improve performance in and out of the gym. Since Bret “The Glute Guy” Contreras put it on the map, the hip thrust has become the gold standard for building glute strength and size. But it’s not just about aesthetics—your glutes are the engine behind sprinting, jumping, squats, and deadlifts. Strong glutes protect your lower back, improve hip mobility, and improve lifting performance. Whether your goal is to...
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Thread '5 Workouts To Lose Weight Without a Treadmill'

Thread '5 Workouts To Lose Weight Without a Treadmill'

Let’s face it, clocking endless miles on a treadmill isn’t everyone’s idea of a fun or effective workout. Sure, it’s a classic tool for burning calories, but there’s a better way to torch fat, build strength, and keep things fresh. That’s where I step in. After years of coaching athletes and fitness enthusiasts, I cooked up these strength-based cardio workouts to help you lose weight without a treadmill. Think less “hamster wheel” and more high-intensity, sweat-dripping sessions. These...
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Thread '5 New Rules To Revolutionize Your Weight Loss Strategy in 2025'

Thread '5 New Rules To Revolutionize Your Weight Loss Strategy in 2025'

It’s that time of the year. What’s next on the agenda for weight loss? Should you still spend hours on the treadmill, or are there more innovative approaches to conquering your fitness goals? When it comes to weight loss in 2025, the old mantra of “eat less, move more” no longer cuts it. Science and experience have shown us there are more creative, effective ways to shed pounds and keep them off—without chaining yourself to the treadmill or starving through crash diets. These aren’t your...
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Thread 'How Often Should You Change Your Workout Routine?'

Thread 'How Often Should You Change Your Workout Routine?'

Stuck in a workout rut? You’re not alone. The rhythm of a routine can feel comforting, but it’s also a fast track to stagnation. To change your workout routine isn’t just about keeping things fresh; it’s the key to unlocking consistent progress and maximizing results. Whether you’re chasing strength gains, muscle growth, weight loss, or endurance, knowing when—and how—to switch things up can be the difference between plateauing and thriving. Having spent years helping clients navigate...
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Thread 'Everything You Need to Know About Coffee for Better Health and Fitness'

Thread 'Everything You Need to Know About Coffee for Better Health and Fitness'

Coffee is pretty much the most beloved drink in the world. For many, it’s a daily morning ritual and its caffeine provides that amazing energy boost and mental pick-me-up. Coffee has a huge consumption rate among many different cultures. Both for social, routine and stimulatory reasons. The thought of starting your day without a steamy brew might make your knees quiver. At least this is mostly a good vice, unlike say your two-hour-a-day Insta habit. We now have plenty of evidence that...
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Thread '10 Highly Effective Strength Exercises That Deliver Serious Gains'

Thread '10 Highly Effective Strength Exercises That Deliver Serious Gains'

There are many cool and highly effective strength exercises and it’s impossible to do them all. Between all the variations of deadlifts, presses, rows, squats, and carries, you should never run out of ways to challenge yourself in the gym. But here’s the thing—progress isn’t always about variety; it’s about finding variations that fit your goals, level of experience, and body type. That’s where the concept of “same but different” comes in. Take the deadlift, for example. It’s a member of...
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Thread 'How To Do a Stability Ball Pike For Core Strength and Balance'

Thread 'How To Do a Stability Ball Pike For Core Strength and Balance'

Many lifters get the wrong idea regarding strengthening the core. They perform endless crunches or planks that leave them staring at the floor. While those exercises have their place, they often miss the core issue. A strong core isn’t just about the six-pack; it’s about stability and the ability to generate and resist movement, which matters most. Enter the stability ball pike. This dynamic exercise challenges your core strength and tests your balance, coordination, and flexibility in ways...
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Thread 'Officer Kevin Bereta’s 18-Week Police Workout Program'

Thread 'Officer Kevin Bereta’s 18-Week Police Workout Program'

Law enforcement officers’ risk their lives daily to protect and serve the communities they cherish. Whether responding to emergencies, conducting routine traffic stops, or patrolling in cars and motorcycles, officers often face unforeseen dangers. The story of Officer Kevin Bereta is a powerful reminder of these risks and he shares his 18 Week Police Workout Program to help you get strong and and fit for the force. After a devastating 60-foot fall from a freeway while on duty, Bereta’s...
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Thread '10 Dumbbell Bench Press Variations for Adding Size to Your Chest'

Thread '10 Dumbbell Bench Press Variations for Adding Size to Your Chest'

The barbell bench press is the king of the bench press jungle, but the dumbbell bench press is striding with it side by side. Barbell variations allow you to move more weight due to their fixed range of motion, but dumbbell bench press variations offer more freedom of movement. Why does that matter? Isn’t more weight the be-all and end-all? It matters for three reasons. First, the freedom of pressing with dumbbells is joint-friendly, which is vital if the upper body joints are angry...
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Thread 'How and Why You Should Add Reverse Nordic Curls to Your Legday Workout'

Thread 'How and Why You Should Add Reverse Nordic Curls to Your Legday Workout'

The quadriceps are one of the largest muscle groups on your body, and almost every compound, lower body movement is going to involve them to some degree. From big lifts like a squat or deadlift pattern, assistance exercises like a lunge or leg press, or even “glute-focused” patterns like thrusts or stepups involve the quads. If two joints are involved, it’s virtually impossible to rule them out of play and this is where the Reverse Nordic Curl come in.. That’s why it’s actually important...
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Thread 'Jake Luhrs Has Made Passion For Fitness and Mental Health His Business'

Thread 'Jake Luhrs Has Made Passion For Fitness and Mental Health His Business'

Mirriam-Webster defines the word ”advocate” as “one who supports or promotes the interests of a cause or group.” That word and definition fits August Burns Red lead vocalist Jake Luhrs to a T. Luhrs has earned a lot of success in his 19 years performing in the popular metalcore band, but he does not measure his success by accolades or dollar amounts but rather by the difference he can make. “I love the impact I get to make,” Luhrs said. Luhrs realized what he wanted to do with his life...
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Thread 'MG's log'

Thread 'MG's log'

Fasted cardio 7.1 kms, 800 cals Chest Smith machine incline -- 20, 15, 15 Smith machine flat -- 20, 15, 15 Smith machine close grip -- 20, 15, 15 Shoulders Seated presses -- 20, 15, 15 Seated laterals -- 20, 20, 20 Frontal raises -- 20, 15, 15 Shrugs -- 20, 20, 15 Triceps Pressdowns -- 20, 20, 20 Reverse -- 20, 20, 15 Rope -- 20, 15, 15 Weighted dips -- 20, 20, 20
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Thread 'Derek Lunsford Crushes T-Bar Rows for Bigger Back Growth'

Thread 'Derek Lunsford Crushes T-Bar Rows for Bigger Back Growth'

Derek Lunsford kicked off 2025 with a stunning victory at the Arnold Classic, and with his sights now firmly set on reclaiming his Mr Olympia crown, the man-mountain us building his back even better, with some insanely heavy T-Bar Rows. “It’s a great day to get better, start your week off right,” wrote Lunsford in a recent message for his 1.4 million Instagram fans. “Do something today that brings you closer to your goals.” For this gigantic bodybuilder, the goal is clear: reclaim the Mr...
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Thread 'Best Mobility Routine To Keep You Thriving at Any Age'

Thread 'Best Mobility Routine To Keep You Thriving at Any Age'

As we move into our 40s and beyond, staying mobile isn’t just about flexibility, it’s about preserving strength, preventing injuries, and ensuring we move through life with ease and confidence. Joint pain, muscle stiffness, and nagging aches aren’t simply a byproduct of aging; they’re often the result of a lack of intentional movement. When mobility takes a backseat, our bodies compensate in ways that lead to imbalances, increased wear and tear, higher risk of injury, and more mileage added...
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Thread 'A detailed Weider Training Plan'

Thread 'A detailed Weider Training Plan'

The following is a detailed training plan based on Weider Training Principles: I. Plan Overview This plan is guided by Weider Training Principles and aims to improve muscle strength, volume, and endurance through systematic training. The plan is divided into four stages: adaptation period, muscle building period, intensification period, and consolidation period. Each stage lasts for 4 weeks, totaling 16 weeks. II. Training Arrangement Adaptation Period (Weeks 1 - 4) Goal: Let the body...
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Thread 'How To Do The RKC Plank Correctly To Build an Iron Core'

Thread 'How To Do The RKC Plank Correctly To Build an Iron Core'

Although an excellent exercise, the standard front plank is a bit ho-hum. There have been many people who have turned it into a test of endurance at all costs. The current World record for the Front Plank is 9 hours, 38 minutes, and 47 seconds, set by Josef Šálek from the Czech Republic. I don’t know about you, but there are a million and one things that I’d rather be doing than planking for that long, like sleeping. But you don’t need to make a world record attempt every time you do the...
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Thread 'What are Groups?'

Thread 'What are Groups?'

https://www.jackedfreaks.com/groups/ Short answer they allow you to have your own community in KF or join others that exist. Groups allow you to be the admin, appoint moderatos, invite members. Create your own forum categories, resource and media section, events etc. With a group you can allow anyone to join and see, or have it closed only invited members or even PRIVATE so it doesn't even show at all except for invited members and staff. This is a perfect way of discussing items there...
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