squat

Did your rest day turn into a rest week or month? Sometimes life happens and the plan that you had to hit the gym five days a week gets crushed. It happens to everyone. What matters is that you find your way back, even if it's been a while. Here are 10 warning signs that you may have been away...

If there is to be a bodybuilding analog to the infamous Shakespearean quip, “To be, or not to be? That is the question.” I think it’s safe to say that, “To squat, or not to squat? That is the question,” would find itself atop the list. Classic literature references aside, barbell squats are...

They call it the ”King of All Exercises” and for a good reason. High relative strength in the barbell back squat correlates with numerous athletic feats - increased vertical jump1, reduced 40-yard sprint times2, and faster sprints while changing direction3. So obviously you should back squat...

The split squat is an exercise most lifters love to hate. With the reduced base of support, using less weight than the bilateral versions and the discomfort and soreness it gives you, it’s easy to dislike. Split squat and the various split squat variations fall under those things you don’t want...

The most common reason to skip a workout is lack of time but with these eight bodyweight moves, an awesome pump can be achieved right in your bedroom. These unconventional exercises target your legs, arms, back, shoulders, and abs to increase muscular endurance and help you get shredded...

Referring to the “big lifts”—the squat, bench press, and deadlift—is a Catch-22 for anyone writing about them. Telling people, in article after article, that a solid program has to use these lifts as a foundation is somewhat played out at this point, yet the reality of the situation is that if...

The back squat is readily viewed as one of the most simplistic and traditional exercises taught by many strength coaches to new, able bodied clients. The truth is, it’s a bit more complex an animal than people give it credit for. Some lifters may not be able to back squat properly due to their...

Most lifters know the importance upper-back strength plays when it comes to the “Big 3” lifts — bench press, squat, and deadlift — and for keeping the shoulders healthy. But those who just train chest and biceps don’t fully grasp the importance of the upper back until their shoulders hurt. It’s...

Alright, listen up bro, I’m here to crush some hopes and dreams. If you’re not familiar with this commonly used fitness terminology, consider this succinct definition from nutritional wizard and broscientist expert, Alan Aragon: “Broscience is the predominant brand of reasoning in...

If you’re lamenting your lack of squat progress and are seeking a ‘magic bullet’, you won’t find one here. However, if you’re ready, willing and able to go through 13 weeks of pure hell, we have something that could potentially add 50-100 pounds onto your existing squat 1RM. You may have...

During the inception of the strength and conditioning game there was only iron. This was an era where machines didn’t exist. If you wanted to get strong and develop a muscular physique you had no choice but to touch the iron. This was also a time in the iron game when even the standard squat...

Training legs is like going to the dentist - everyone knows they should but yet some people avoid it nonetheless. Why train legs if you’re just going to wear leggings under your shorts, right? #shotsfired Truthfully, there are some slightly crazed individuals out there who actually enjoy...

During the inception of the strength and conditioning game there was only iron. This was an era where machines didn’t exist. If you wanted to get strong and develop a muscular physique you had no choice but to touch the iron. This was also a time in the iron game when even the standard squat...

Introduction The goal of the Muscle & Strength strength building guide is to provide you with all the tools you need to build strength as quickly as possible. You will learn about popular strength building workout structures and exercises, how to improve your bench press, squat and deadlift...

Leading a group of men through war and back takes a certain mindset that very few of us possess in our daily lives. And throughout most of his life, Erik Bartell has consistently exemplified all the qualities of a leader fit and willing to take on any battle. Serving as a platoon leader in the...

Thirty minutes may not seem like much time for a lower-body HIIT workout, but if you’re working out with celebrity trainer Erik Bartell, it can be very productive. The military veteran has been making people work hard and see results with his clients as well as followers of the M&F Instagram...

Looking for a no-frills, do-anywhere workout that will jack up your heart rate? Look no further than this dynamic workout from celebrity fitness trainer Sarah Louise Rector. It doesn’t require any equipment, nor does it require much space. All you need is a bit of floor space, yourself, and...

Introduction The goal of the Muscle & Strength strength building guide is to provide you with all the tools you need to build strength as quickly as possible. You will learn about popular strength building workout structures and exercises, how to improve your bench press, squat and deadlift...

If you want to see great results in the gym, build more muscle and get ripped, the squat is a non-negotiable. A heavy barbell squat hammers almost every muscle in your body while stimulating a lot of growth and a massive hormonal response—over time, including squats in your workout will help you...

Hunter Labrada doesn’t cry at weddings, nor can a tear be coaxed from the IFBB Pro League bodybuilder from even the sappiest of rom-coms. However, if the talk involves the sweat, pain, and sometimes tears it takes to make heavy iron move as smoothly as a knife through warm butter, you’ll...