Why Booty Building Is Highly Individual (And Contributes to World Peace)

Being the deep thinker that I am, I theorize that booty building is hot right now because it’s attainable. Anyone can build a tighter, perkier tush using strength training or even bodyweight training. Booty building can change the way your pants fit exponentially and also give you a decent self-confidence boost, if not outright increase your self-esteem. (That might ruffle a few tail feathers, but who cares. The fact is, booty building is great fun. And if everyone had more fun, the world would {Read More…}

Barbell Front Squat with Crossed-Arm Grip (“Genie” Grip)

If you want to sculpt your quads and build lower-body strength, barbell front squats will do the job like no other strength-training exercise. But two things can stop women from doing them: (1) wrist discomfort and (2) intimidation. That’s why I suggest the barbell front squat with crossed-arm grip (or “genie” grip). Typically, you’ll see the wrist-extended clean grip used for barbell front squats. But for beginners, the clean grip adds a technical, awkward dimension they may not be ready for. And if you already have wrist degeneration or other {Read More…}

Glute Training with Eccentric Barbell Hip Thrusts

Welcome! Obsessed with getting standout muscle definition? Subscribe to blog updates and you’ll receive my muscle-sculpting ebook – it’s FREE! The first time I tried eccentric barbell hip thrusts, I experienced an intense glute pump unlike any other. That’s no surprise, given the hypertrophic benefits of eccentric training. Eccentric barbell hip thrusts are performed by lowering the weight slowly to maintain constant tension in the glutes. With non-eccentric hip thrusts, you push up forcefully, contract the glutes hard at the top, and quickly lower the weight. This method is all {Read More…}

Dynamic Warm-Up Exercise for Upper-Back Mobility

Do you find yourself leaning forward too much during squats or unable to go heavier with deadlifts? Or do you suffer from ongoing neck and shoulder pain? These could all be signs that you lack good upper-back mobility, a common problem for anyone who works at a computer. If your weightlifting warm up amounts to doing a few light sets before your working set, you could be missing out on improved performance, mobility, and injury prevention. But a quick, full {Read More…}

Strength Training for Beginners [Video]

You’ve heard that strength training can help you lose weight. But what exercises should you do? Should you eat differently? How can you stay motivated to learn this whole new way of using your body? I answered these questions and much more in a video workshop with Sam Lomeli’s TipsOfTheScale.com community last week. Check it out: You may also be interested in the podcast interview I did with Sam last year about weight loss and strength training. Questions about how to get started with strength training? Visit {Read More…}

[Video] How to Set up for Barbell Hip Thrusts

Barbell hip thrusts are a fantastic strength-training glutes builder, but you need to keep adding weight to the bar to progress. And even if you’re crazy motivated to build sexy glutes, it can seem intimidating to get under larger loads. Barbell hip thrusts are not for beginning trainees. You need to master glute bridges and hip thrusts in their various progressions before adding weight.  If you’re not quite ready to use an Olympic-sized barbell with bigger plates that roll over your legs, see how to set up using {Read More…}