Blog · 16
Technique
Step-by-step form for the big lifts and the moves that matter, with the mistakes to avoid.
Barbell row form: torso angle, elbow path and other rows
Barbell row form step by step: torso angle, grip, elbow path and bracing, common mistakes, and when to use dumbbell, cable or chest-supported rows instead.
Bulgarian split squat form: setup, quads vs glutes, balance
Bulgarian split squat form: how to find your stance, bench height, quad vs glute bias, balance tips, loading options, and how lunges compare.
Dips exercise: chest vs triceps, form and progressions
The dips exercise explained: chest vs triceps dips, form step by step, how deep to go for shoulder safety, progressions to your first dip and weighted dips.
Hip thrust form: setup, bench height and common mistakes
Hip thrust form step by step: bench height, bar pad, foot position, chin and rib position, lockout, the most common mistakes, and glute bridge vs hip thrust.
How to bench press: setup, grip, bar path and safety
How to bench press with good form: eye position, shoulder blades, arch, grip width, bar path and leg drive step by step, plus how to bench safely alone.
How to deadlift: setup, brace, pull and lockout
How to deadlift with good form: a five-step setup, how to brace and pull, a clean lockout, common mistakes and fixes, and conventional vs sumo vs trap bar.
How to do pull-ups: from zero to your first rep and 10+
How to do pull-ups: perfect form, a step-by-step plan from zero to your first rep, a program to reach 10 or more, grip options and when to add weight.
How to do push-ups correctly: form, levels and muscle growth
How to do push-ups correctly: hand and elbow position, body line and depth, easier and harder variations, and how to use push-ups to build real muscle.
How to increase bench press: technique, frequency, 6 weeks
How to increase your bench press: tighten your technique, bench more often, pick accessories that matter, and follow a 6-week, 3-day plan.
How to increase squat: technique, variations and a 6-week plan
How to increase your squat: lock in technique, squat more often, use pause and front squats for weak points, fix mobility limits, and run a 6-week squat plan.
How to squat properly: step-by-step form and common fixes
How to squat properly with a barbell: stance, bar position, bracing, depth and bar path step by step, plus fixes for knees caving, heels lifting and butt wink.
Lateral raise form: hit your side delts, not your traps
Lateral raise form that targets the side delts: arm path, height, hand position and tempo, cables vs dumbbells vs machines, and mistakes that waste your sets.
Mind muscle connection: what research says and when to use it
Does the mind muscle connection build more muscle? What studies show, why it helps on isolation work and lighter loads, when to skip it, how to practise it.
Overhead press form: standing, seated, barbell or dumbbell
Overhead press form step by step: grip, brace, bar path and lockout, standing vs seated and barbell vs dumbbell compared, and how to keep progressing.
Romanian deadlift form: hinge, depth and the hamstring stretch
Romanian deadlift form step by step: how to hinge, how low to go, where to feel it, RDL vs deadlift vs stiff-leg, and dumbbell and single-leg versions.
Time under tension: does lifting slower build more muscle?
Time under tension explained: what tempo notation like 3-1-1-0 means, what research says about slow reps and muscle growth, and when tempo work is useful.