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Curated By Ebenezer Samuel, C.S.C.S. The secret to strong, well-rounded (and healthy!) shoulders isn’t the hallowed overhead press or the lateral raise. Instead, it’s a focus on an often-undertrained muscle group, your rear delts. Your rear delts lie on the...

Curated By Ebenezer Samuel, C.S.C.S. One of the great secrets to building arm size is mastering something called the mechanical dropset. A mechanical dropset has you doing a challenging exercise until failure, and then immediately switching to a slightly easier...

Curated By Ebenezer Samuel, C.S.C.S. Very often, when you train arms, you find yourself doing high-rep sets of standing biceps curls and hammer curls, repeating the same basic motions over and over. And yes, these basics are key fundamentals in...

Curated By Ebenezer Samuel, C.S.C.S. When you think of training arms, there’s a good chance you think biceps, triceps, and shoulders. But how often do you train your forearms? Truth is, they could use a bit of dedicated work too....

Curated By Ebenezer Samuel, C.S.C.S. Some exercises should always be in your routine. Sure, there are plenty of exercises and exercise variations on Instagram and TikTok, and it’s easy to do different movements every workout. But a handful of exercises...

Curated By Ebenezer Samuel, C.S.C.S. One of the best parts of training shoulders is this: You don’t need a ton of equipment to get it done. Your shoulders aren’t a massive muscle group, and, very often, when you’re training other...

Curated By Ebenezer Samuel, C.S.C.S. Contrary to popular belief, you do not need a gym full of equipment to build leg size and strength. Sure, it’s great to squat and deadlift heavy weights and set powerlifter-level PRs. But there’s more...

Curated By Ebenezer Samuel, C.S.C.S. If you have time for exactly one upper-body exercise, make it a row. Yes, really. Because as much as you may want to crush bench presses and biceps curls and shoulder presses, a few well-executed...

Curated By Ebenezer Samuel, C.S.C.S. The PERFECT ABS WORKOUT One of the biggest mistakes I made early in my strength training career was this: I only did situps and crunches to build up my abs. And why not, right? They’re the...

Curated By Ebenezer Samuel, C.S.C.S. The Five Lightweight Dumbbell Exercises For Big Arms In general, if you want to build muscle, you need to train with heavy weights. But that’s not always true, especially when training your arms. The key...