Don’t be fooled by its name, ladies, deadlifts can breathe life into the most stubborn of physiques. If you aren’t including them into your current routine, now is the time to start. No glute blasters or machine rows are going to put as much strength and size into your posterior chain as the deadlift will. You [...]

Building up beautiful biceps will turn you into a showstopper year-round. You can’t hide those peaks – whether you have a tank top or a long sleeved fitted shirt on – everyone will want to know your arm routine! Let’s Start With Learning The Biceps The biceps brachii, brachialis and brachioradialis are the major flexor muscles [...]

We rarely look at calves as traditional “problem areas,” but we sure do notice a nice set of calves when we see one. Is it just genetics…or is it something more? Genetics will most definitely play a part in the shape of your calves, but you can absolutely work toward building their size and strength! The [...]

All deadlifts target the same primary muscle groups—the glutes, hamstrings and lower back. But, most of us only use hamstrings and lower back…missing a huge opportunity to build our glutes. The best way to learn how to activate your glutes during deadlifts is to start by mastering the Romanian Deadlift. Once you nail this, you can [...]

Seventy-five years ago, a psychologist named William Sheldon developed a visual method of categorizing the human physique based on fundamental elements called somatotypes. Even though much of his theories are subjective, we still use this “body type” categorization today. Personally, I think it is interesting to read about but doesn’t necessarily 100% apply to making gains [...]

Think about the last time you felt stressed out. What did you do to fix it? Get a massage? Do some yoga? Take the day off? You know that if you don’t do something about it, nothing will get better. You must allow yourself time to take a deep breath and relax in order to chill [...]

Our thighs are made up of three very strong and dominant muscle groups – the quadriceps, hamstrings and the adductors (inner thighs). It is obvious how to train and work on our hamstrings and quads, because there are so many machines and exercises made specifically for those muscle groups. However, there is more confusion around how [...]

There are many ways we create muscle imbalances in our physiques. Maybe you have a job that requires physical labor, and you favor one side over the other. Favoring that side all the time will surely create an imbalance – making the side you don’t use as often become weaker and/or less developed than the favored [...]

If your backside lacks shape and tone, you probably need to re-think how you work your glutes. As women, we are prone to storing body fat from the waist down, which can make it incredibly difficult and discouraging to put all of that effort into the weight room with little results. When we have more body [...]

If you’re getting bored with regular squats— don’t worry! There are SO many variations to keep you busy and keep working on building up those legs and booty. Use these tips to break through a plateau and keep things progressing in the gym! 1. Hack squat If you have access to the machine…great! I love the [...]