I love lifting weights.

It’s not only you versus weights but also you versus your mind and excuses. Each training session not only improves your physique but defines your character as well. Every rep brings you one step closer to getting stronger, both physically and mentally.

Lifting weights teaches you a lot of important lessons which apply not only to sports but to life in general. In this post, I’d love to share with you the 7 lessons that I value the most.

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I squat every single day of the week, and I do it well. Over a four month period, I was able to add 40 pounds onto my low bar back squat, and 95 pounds onto my high bar back squat and front squat. I also added a significant amount of muscle mass. To learn why you should be squatting every day, read on....

There's way more to building boulder shoulders than the shoulder press alone. If you want to achieve strong, bowling ball sized shoulders, you'll need to incorporate various lifts into your shoulder routine to hit the multiple parts of the deltoids (shoulder muscles) from all angles. These are some of the most useful accessory lifts to add to a shoulder routine in order to round out some bulky coconut shoulders....

Meditation is something that most men scoff at. "You want me to sit still for ten minutes?  And then not think about anything?" This sounds unproductive, unrealistic, and overall unsatisfying.  I won't argue that point.  In fact, meditation will be exactly that the first handful of times that you attempt it.  But you should do it anyway. Like all skills, there's a learning curve - one that's relatively steep and frustrating at first.  But if you persist past this initial phase, the benefits are monumental.  In the past, many benefits have been monitored:...

Pre-workout. The superhuman energy concoction of the supplement world. While I'm not personally a fan of purchasing 32 different types of supplements in the forms of powders and pills in order to achieve a perfect workout, perfect diet, and perfect recovery, some supplements have their uses. A pre-workout supplement is one that is, as the name implies, taken before going to the gym. Its purpose is to pump you up before your workout; to get your blood pumping and excite your entire body from head to toe, especially when you feel too...

Building muscle is about learning how to train your body in the most optimal way possible.  In the gym, these are by far the biggest muscle building misconceptions I have encountered and continue to encounter not only from newcomers but also from intermediate lifters as well. 1. Longer Workouts Produce More Results False.  And here’s why: A solid workout should last between 45 minutes and an hour.  If a normal workout for you greatly exceeds this time frame, you need to step back and take a look at how you’re spending your time...

In the summer of 1990, at the Sports Palace in San Francisco, legendary Romanian weightlifter Nicu Vlad unintentionally revealed to the world one of his strength training secrets. The lift, which was later dubbed the "Romanian Deadlift" had never been witnessed in the USA until that summer when he toured the country for training for the 1990 Goodwill Games. Part of the clinic was Nicu doing a workout where he cleaned and jerked around 220 kg to 230 kg, and then he proceeded to do this lift, a combination stiff-leg deadlift and...

Situps and crunches are two antiquated exercises that should have been replaced with safer and more effective abdominal muscle building workouts long ago.

Why are they bad? For one, situps and crunches are both performed laying down on your back and then repeatedly bending the spine. The spine can only take so much before back pain manifests in the form of bulging discs and disc herniations. Lower back strain is all too common because of the constant rounding of the back during these movements.

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Prepare yourself for the most brutal of all row variations: the Kroc Row.  First implemented by Matt Kroczaleski for upper back development that explodes the latissimus dorsi, the Kroc row is a variation of the common dumbbell row.  There is no reason to keep doing controlled, low weight, low rep dumbbell rows when you could be doing Kroc rows instead with the heaviest dumbbells you can lift. What the Hell are Kroc Rows Matt Kroczaleski began performing his own variation of the dumbbell row when he stopped doing dumbbell rows and noticed...

Having excellent hip flexion means being able to abduct, adduct, extend, and rotate the hips freely with ease and great range of motion, especially with a weight under your back.  If you have tight hip flexors, anterior pelvic tilt, and/or can't squat below parallel, you will need to work on your hip flexor mobility.  Here's some effective way to do just that. Hip flexion is the technical term for a decrease in joint angle between the femur and pelvis. This occurs from either side of the joint, by raising the leg...