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If your goal is pure hypertrophy, don't lock out your elbows at the top to keep constant tension on the pecs and away from your triceps.

Also, keep the bar closer to your body. You should literally be dragging the bar up your shins and thighs. This engages your back and puffs your chest out and may help with your rounding issues.

20-30 minutes of light yoga. thank me later.

Hi All --

Please provide feedback on my 4x/week upper lower split. My biggest concerns are the rack pulls and sumo deads following squats on lower days.. and rep scheme on exercises. I will be...

my calves were stubborn and never grew on heavy, high reps. it wasn't until i added sprints that i saw gains.

In regard to your 2nd video, I thought your first pull looked decent. Notice how you tighten your lats on that first pull? Then on the 2nd pull you lose that tightness and start rounding again. Try...

You're doing a squat morning and taking the quads completely out of the lift on the way down. Break at the hips AND knees simultaneously as you descend and push the knees out to sit in between your...

Have a good hard work out with ladies, if you catch my drift ;)

Depends on your program man. If you are already doing DB Rows for lats, then do BB Rows elbows out for upper back. Cable Row to chest? Then do, BB Rows with elbows in to the hip.. etc..

If you're...

sounds to me like what you've been doing the last year isn't working. time to change it up. there are a whole slew of methods you can use to get past your plateau (heavy overloading, forced assisted...

Depends on the muscles you want to target. I find elbows out and pulling to the sternum/chest puts emphasis on upper back. Elbows in and rowing lower puts emphasis on lats.

try working your hammies on your leg day and once they are nicely warmed up, stretch them and see if you can achieve better range of motion. could also be tight/weak glutes/lower back or just overall...

IMO, static stretching will only take you so far. i found that flexibility in my glutes/hamstrings came from strengthening over time (i only stretch post workout, and usually just a light stretch on...

This.

I cringed when I saw your buddy jump in there and try to help you up that weight. It looked like you were in an awkward position as he was assisting you AND at that point you were already...

when i'm feeling run down i like to switch it up and do some bodyweight circuits for a few days as an active rest. it's easy on the joints, gets the blood flowing, and greases the grooves.

Agree that your form looks fine @ 135. I'd like to see how it looks @ 165 to be honest. Perhaps your form is breaking down and you are putting all the stress on the lower back because of it. Vid @...

Try Pistol Squats (you'll likely need to progress on these as they require balance).

You won't even need the bar at first. I get a great pump on these and they are difficult enough that I can...

hard to say anything without an indication of what your form looks like. could be anything causing the pain. vid please

Sorry, didn't mean to confuse you. Basically what I asking was if you ever had any trouble activating the glutes (glutarded).

thanks guys. perhaps i'm setting up too high. will try subbing this in for regular deads on thursday and see how it feels.