Resources discussing strength, health & well-being.

The 5 Best Barbell Exercises for Mass Gain

There really is no secret to mass gain, it involves a lot of work and a lot of patience and then a lot more work and a lot more patience. Completing high repetitions of these barbell movement below on a consistent basis will massively help you in your endeavour to grow muscles.

6 min read

The Proper Stance For Squats

Finding the correct stance for your squat will allow you to build a base of strength in one of the fundamental movement patterns done in the weight room. It’s important to take your time and find what works best for you.

4 min read

The Best Way to Design Barbell Complex Exercises

Barbell complexes are an excellent way to build high amounts of volume into very short periods of time and can be a great tool to mix up and add variety to the standard training regime you might follow. They should be added with caution as they can accumulate very large amounts of fatigue, so only attempt them if you feel very competent with the exercises you’re putting into the complex.

4 min read

8 Dumbbell Exercises for Traps Training

Training the traps can be difficult if all you have access to is dumbbells. Thankfully there is a lot of carry over from hinge variations to the traps, so a lot of these variations primarily train the hinge but as a secondary effect will create a stimulus in the traps.

1 min read

The 8 Best Erector Spinae Dumbbell Exercises

Training the erector spinae is an important part of any fitness routine. Often times we do not think about specifically working this muscle group and instead progress the posterior chain using the hinge movement pattern. All the movements outlines below are hinge movements that will allow you to train your erector spinae using dumbbells.

4 min read

The 6 Best Dumbbell Oblique Exercises

The dumbbell is an excellent way to train the core, but coming up with multiple different variations to train your obliques can be a challenge. The great news is if you’re training at home with just dumbbells there are so many variations you can use to train your obliques.

1 min read

Dumbbell Exercises by Muscle Group

Dumbbells are one of the most effective tools for building both strength and muscle in all muscle groups. That’s why they are so ubiquitous in all gyms worldwide. Here we offer three exercises for each muscle group so you can build your own full-body resistance training sessions.

7 min read

8 Dumbbell Hamstring Exercises For Both Strength and Size

The dumbbell is an effective tool to train the hamstrings.

7 min read

5 Home Dumbbell Chest Exercises

Coming up with fun training sessions at home that don’t just involve doing huge amounts of press ups is really difficult, even if you do have some dumbbells available to you. Training at home can be challenging enough when the session is full of variety, so it can be very un-motivating when you feel like you’re constantly repeating the same workouts. Thats why we’ve provided dumbbell chest exercises you can do at home.

1 min read

7 Upper Body Seated Dumbbell Exercises

Training the upper body from a seated position may be a required for those with severely reduced mobility or those who have suffered a lower body injury. But finding multiple different variations can be challenging when you don’t have a coach. Thats why we curated this list of exercises you’ll be able to add to your training programme.

1 min read

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