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Like everyone said already heavy compounds and grip exercises work them well but if you want an isolation exercise for them I recommend dumbbell wrist rotations. Start off with a light weight to get...

Week 3 Training Video- HVT(Heavy Volume Training) Leg Day:


https://www.youtube.com/watch?v=YxpOQ736Cvs

End of Week 2 Full Rotation Progress Video:


https://www.youtube.com/watch?v=7gZcZ8wb4UY

End of Week 1 Full Rotation Progress Video:


https://www.youtube.com/watch?v=zzWu0rxdLdk

I decided to change up my workout plan for the challenge. I wasn't feeling the cardio acceleration aspect of Shortcut to Shred. I wanted to focus on hitting the weights first and then focusing on...

Here is the official BodyGroup for the challenge. Message the founder of the group asking him if he can confirm your registration, he is a bodybuilding.com empoyee that can check for you. ...

Cross body hammer curls.

http://i.ytimg.com/vi/xFfd2c6niq0/maxresdefault.jpg

This 6 Week #StillInIt Transformation Challenge is sponsored by Bodybuilding.com and Optimum Nutrition. The challenge is hosted on BodySpace,...

http://www.bodybuilding.com/fun/images/2015/2015-still-in-it-share.jpg

http://www.bodybuilding.com/fun/transformation-challenge-2.html

If you see this and would like to register for the...

http://i.ytimg.com/vi/xFfd2c6niq0/maxresdefault.jpg

This 6 Week #StillInIt Transformation Challenge is sponsored by Bodybuilding.com and Optimum Nutrition. The challenge is hosted on BodySpace,...

No, the weekly challenges are optional.

Hey Doc,

I come from a boxing background and my coach always had us fight through lactic acid buildup during our exercises. We would work for "rounds" at a time and not "sets". It really helped...

What works for me:

1. Heavy compound exercises
2. Focusing on both the concentric and eccentric movements equally
3. Volume

Week 2 day 5: Legs
http://imagizer.imageshack.us/v2/506x675q90/538/HdJNAo.jpg

Week 2 day 3: Back
http://imagizer.imageshack.us/v2/506x675q90/538/e02CTC.jpg

Week 2 day 4: Chest
http://imagizer.imageshack.us/v2/506x675q90/901/I1EkCk.jpg

That's what I was thinking, thanks again.

Hi doc,

I know that you like to recommend supplementing HMB if you're training hard because you've seen it as successful in your studies. I decided to pick some up and was wondering if the 3g/day...

Yes, you include the weight of the bar. You should ask your gym because depending on the size of the bar it can be a different weight. A standard barbell is usually 45 lbs.

Week 2 Day 2: Arms
http://imagizer.imageshack.us/v2/506x675q90/909/nV5BAg.jpg

Start of Week 2 Full Rotation and Weight Check Video:

www.youtube.com/watch?v=_9zGwuEYzPQ

Week 2 day 1: Shoulders/Traps
http://imagizer.imageshack.us/v2/506x675q90/538/lkfvw2.jpg