How To: Monster Walks

When people think of a monster walking about, they most likely conjure up images of Godzilla making its way through a densely populated city and wreaking havoc all about. That’s a terrifying sight.

Although named “monster walks”, the exercise doesn’t evoke the same imagery. The wide, awkward gait that’s used to perform the movement is anything but one that inspires terror. Instead of people running for their lives every time they see you coming by as you perform the monster walk, they’ll probably bust out laughing at you because of how silly it looks.

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That is, until a couple of months go by and they notice that you have bigger and firmer glutes from adding the exercise as a complement to your squats, lunges, deadlifts, hip thrusts, and other conventional exercises performed with barbells, dumbbells, machines, cables, and other equipment that allow for greater and greater overload to challenge the body and elicit the effects of hypertrophy.¹Monster walks, also known as band walks, aren’t only beneficial to the glutes and hips. They also work the quads, hamstrings, and core to a lesser degree. Continue reading How To: Monster Walks

Why on earth would you ever not drink fucking soda?!?!, you ask incredulously.⁣⁣⁣

Good question!

After all, the caffeine and sugar can provide a quick pick me up when your energy levels are low, with the former also boosting concentration and alertness. Together, those two ingredients can help increase performance when you’re tired or engaging in certain tasks. And as if it needed to be said, soda is fucking delicious.

Soda = 🤤

But here’s the thing… Continue reading Soda Nutrition Facts

Suspension Trainer

When you introduce instability to an exercise — such as a push-up by placing the hands or feet on a mobile, not fixed, surface — the muscles have to work harder to execute the movement. That’s what suspension training is, and suspension trainers are the means by which you can leverage gravity and your body weight to improve strength, balance, flexibility, and coordination. Continue reading Suspension Trainer

How To: Clamshells

One of three muscles comprising the gluteal muscle group, the gluteus medius is a thick, fan-shaped muscle that lies on the lateral side of the buttocks between the much larger gluteus maximus and much smaller gluteus minimus. The muscle is responsible for hip abduction and its development is not only important for hip stability but also the appearance of a fuller and rounder backside. Toward that end, studies have found the simple clamshell exercise to be one of the best exercises for recruiting the gluteus medius.¹Clamshells are so named because the movement of the legs during the exercise look like the opening and closing of a clam.

So how simple are clamshells?

Find out for yourself! Continue reading How To: Clamshells