Want to build muscle and get stronger? Here at Onnit we've got some amazing posts on different exercises and workouts to help you get stronger and build more muscle.
The cable crossover is another name for a chest flye done with two cable pulleys, and it’s one of the most popular chest exercises you’ll see in a gym. Contrary to popular belief, however, it …
Having a push day in your training week is a smart way to organize your exercises and make sure your training is as efficient as possible. Let this be your guide to designing push day …
The stiff-leg deadlift is similar to a conventional deadlift and a Romanian deadlift, but it’s performed with the goal of better isolating the hamstrings. The form, however, can be tricky, and many people tend to …
The chest-supported row is a smart back training exercise for beginner and advanced lifters alike, and it can build your lats while sparing your lower back a lot of irritation. The video and article that …
A bigger, firmer, rounder, and fuller-looking butt doesn’t always come from barbell squats and deadlifts alone. You can develop your glutes training at home—whether you’re a man or a woman—with just your bodyweight and an …
The Viking press is a type of overhead press that builds the shoulders and triceps, and it’s a good alternative to standard barbell pressing if you have injuries you need to work around. Key Takeaways …
The sissy squat is a funny name for an exercise that works your quads through the greatest range of motion possible, and it can help you hit an oft-neglected section of your things. Here’s everything …
The rear-delt fly exercise can be performed with cables or dumbbells, and either version is a solid choice for isolating the posterior head of the shoulder muscle. But our Editor-in-Chief, Sean Hyson, CSCS, breaks down …
The hip thrust is one of the most popular exercises you’ll see in a gym, and possibly the best glute-building exercise you can do, but the two-legged version isn’t the only variation on this movement …
You’ve heard the expression, “The squat is the king of all exercises,” and it usually refers to the barbell back squat. While that’s undeniably a great move for the legs, it’s not the only type …
Tom Hardy as Bane. Pro wrestling’s Bill Goldberg. Brock freakin’ Lesnar… When you think of the most jacked and brutally Herculean physiques in the world, these are some of the guys who probably come to …
CrossFitters call it a landmine row. Bodybuilders call it a T-bar row. But this row, by any other name, would still build back muscle and strength as sweet. Use this guide to learn all the …
How often do you have to hit the gym to see results? Three days a week? Six? Should you be lifting weights right now while you’re reading this?? Let’s look at what the scientific studies …
If you want to build a thick, strong back, you have to train like an animal—and what better way to do that than with an exercise that actually makes you look like a silverback gorilla …
Any respectable garage gym ought to have some kettlebells or bands—two types of equipment that, on their own, can cover pretty much any training goal and any kind of workout you choose to try. But …
The kettlebell is renowned for its ability to work the whole body. When you lift a kettlebell, you can’t help but train your grip, core, and dozens of other muscles with virtually any move you …
Pressing straight overhead is a sure way to build strong shoulders, but not everyone can do it safely and pain-free. What can you do, then, if the classic military press hurts your shoulders, or you …
Trainers don’t agree on much—like how many sets a client should do, whether the person needs to take creatine, or if Taylor Swift music is an appropriate workout jam—but they all know that people who …
The default set- and rep-scheme for most gym-goers seems to be three sets of 10. Why? Because it just works. But serious lifters know that five sets of five—abbreviated as 5×5—often works even better. The …
The single-leg glute bridge is a progression of the two-legged glute bridge, where you lie on the floor and raise your hips up to full extension. Because the single-leg bridge works one leg at a …
We wanted big legs, but as luck would have it, all the squat racks at Onnit Gym were taken. We don’t have a leg press machine in the gym, so we were about to grab …
The hex press… Sounds like a voodoo curse, right? So perhaps it’s a way to jinx training partners who are more swole than you… Actually, the hex press is a chest exercise that gets its …
Chest training makes you look like you’re wearing a suit of armor on your torso, and biceps curls are a must for filling out your shirtsleeves, but apart from the fun and glory of training …
All my workouts involve one thing: calisthenics, or bodyweight exercises. I do all my workouts on parallel bars, pullup bars, or on the ground. I used to be into heavy powerlifting, but recently moved to …
Summary – The most effective strength-training programs are based on conjugate training, percentages of your one-rep max, or Rating of Perceived Exertion (RPE). – The so-called “best” training program is one you believe in and …
If you ever find yourself without a gym, whether due to travel, a tight budget, or (and we know this is a long shot) a global pandemic, it’s comforting to know that you can always …
Eager and ready, I signed up for one of the uber-popular Ab Crusher fitness classes in town with hopes that I’d find new, innovative, and unique exercises that would demand a different relationship to my …
One of the questions I get on a regular basis is “Travis, can I set up my bodyweight workout for mass?” My answer is always, “YES it’s possible, but it’s TOUGH.” The reason it’s tough is …
Strength + Cardio = Dominance If you’re reading this right now, you are someone who wants to take their training to the next level and find the most efficient ways to reach your optimal fitness goals. As an …
If you’re ready to build real body weight strength, this body weight workout program by Travis Stoetzel will get you going in the right direction. Using 6 workouts (videos included), a 4 week program, and key body weight training tips and tricks, you can build incredible power, strength, and conditioning.
We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.
