5 Back Exercises for a Stronger, Sculpted Back
Want a stronger, more defined back? These five back exercises cover the lats, upper back and mid-back, with form cues for each and a ready-to-use workout from Hammer’s Gym.
Weights
How to Warm Up Before Lifting Weights (Especially in Winter)
Cold, stiff and straight into your first heavy set is how winter injuries happen. Here is why and how to warm up before lifting weights, with a 10-minute routine you can use before any session.
5 Deadlift Variations and Why You Should Try Them
The conventional deadlift is a staple, but it is not the only option. These five deadlift variations each bring unique benefits, from a stronger start off the floor to better balance and bigger hamstrings.
The 5 Best Bicep Exercises for Bigger Arms
Everyone’s favourite muscle to train, and one of the most commonly trained badly. Here are the five best bicep exercises, how to do them properly and a sample workout for bigger arms.
The 5 Best Shoulder Exercises for Bigger, Stronger Delts
Round, powerful shoulders make a physique. Here are the five best shoulder exercises, how to do each one safely, and a sample workout that builds all three heads of the deltoid.
Types of Weight Training Explained: Strength, Hypertrophy and Calisthenics
New to the gym, or a martial artist wanting to add lifting? Here are the main types of weight training, how each is programmed and how to pick the right one for your goal.
Why Powerlifting Helps You Perform in Martial Arts and Other Sports
Powerlifting builds maximal strength in three lifts, and that strength becomes power, speed and durability in sport. Here is why powerlifting for athletes works and how to add it to your training.
6 Underrated Benefits of the Deadlift You Should Know About
The deadlift is one of the oldest lifts in the gym and still one of the best. Here are six benefits of deadlifts that most people underestimate, and how to learn the lift safely.
How Many Reps Should You Do to Build Muscle? The Science of Stimulating Reps
Muscle growth does not only happen between 8 and 12 reps. Here is the science of motor units and stimulating reps that explains how many reps to build muscle, and what it means for your program.
Busy Schedule? The 5 Best Compound Exercises for Maximum Results in Minimum Time
When you only have 30 or 40 minutes to train, exercise selection is everything. Here are the five best compound exercises for busy people, and why each one earns its place.