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Have you tried any of these? | Pfau Fitness
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Do you leg press? | Pfau Fitness
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Cable rows are one of the most popular back exercises. There are tons of different attachments and grips you can use and while there will be overlap of the muscles hit between all of them, you can emphasize different areas. A wide overhand grip hits the upper back and traps. An overhand middle grip shifts the focus to the middle back and lats. An underhand grip emphasizes more lats and biceps. A v-bar grip targets the middle back and lats. | Pfau Fitness
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Fix your skull crushers 💪🏼 | Pfau Fitness
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Do this for bigger forearms. | Pfau Fitness
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Think you’re training the right way? Probably not 👇 Rest periods: If you’re only resting 30 seconds, your muscles and nervous system aren’t fully recovered between sets. That limits how much weight you can lift and how many quality reps you can perform. Resting 3 minutes allows you to recover enough to lift heavier and perform better — which is key for long-term hypertrophy (PMID: 26605807). Exercise variety: Changing exercises every workout might feel productive, but it kills progress. It take
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Exercise redundancy is one of the biggest problems I see in people’s routines. Doing multiple exercises that hit the same muscle in the same way is not necessary. It doesn’t build more muscle. It just creates fatigue without producing any meaningful extra growth. You are better off choosing exercises that train the same body part in different ways. For example: Don’t pair a close grip cable row with a dumbbell row. They both target your lats. Instead, pair the dumbbell row with a wide grip cable
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Despite what some people will tell you, doing underhand tricep pushdowns hits the same part of your tricep as overhand but it puts your wrist in an uncomfortable position and you can't lift as much weight. You're better off sticking with overhand. Instead of standing upright, lean slightly forward to get a more effective range of motion. Although there's nothing wrong with using one rope, if you use two, you'll be able to get a better contraction at the bottom. | Pfau Fitness
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If your gym doesn’t have a pendulum or hack squat machine, try a heel elevated smith machine squat. Of course, you could also do barbell squats but the stabilization and heel elevation closely mimics the stabilization and slanted platform of those machines. If your gym doesn’t have a lying leg curl machine, stick a dumbbell between your feet and use a bench on a slight decline. If your gym doesn’t have a seated calf raise machine, you can set it up yourself in a smith machine by placing the bar
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Are you doing upright rows correctly? | Pfau Fitness
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Different deadlift variations for different goals. | Pfau Fitness
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Lat pulldown variations to emphasize different areas. | Pfau Fitness
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3 back training tips for better gains 💪🏼 | Pfau Fitness
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