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Deadlifting is one of the single best ways to build a stronger, more robust back and maximize your posterior chain development. Unfortunately, many lifters are not well-trained on the movement, causing them to
Are ice baths, cold showers, and ice swimming actually beneficial for your recovery, or are they detrimental to your long-term fitness goals? At Citizen Athletics,
How much protein should you eat per day? Do you need to take protein shakes? What if you want to gain muscle, lose fat, or
You have decided you want to lose some weight, and you have started making an effort to eat some healthier foods. But then a co-worker
When it comes to building muscle, many lifters fall into the trap of a “dirty bulk” or a “dreamer bulk”, smashing massive amounts of food,
If you want to get stronger, build muscle, burn fat, or improve your fitness, you might think you have to push to your absolute maximum
The sissy squat is a fantastic, versatile movement that builds strong quadriceps, creates robust and resilient knees, and develops a stronger core. While the standard
When designing a training program to support a lean bulk, your objective is to maximize muscle hypertrophy while minimizing fat gain. Doing this successfully requires
Chronically stiff hips are a major roadblock for lifting depth, athletic speed, and daily movement comfort. This evidence-based, 12-minute follow-along routine is designed to restore
“How do I get abs?” is one of the most common questions in fitness. Specifically, people want to know how to train their upper abs
The leg extension machine is a staple tool for isolating the quadriceps. If your training goals require high muscle hypertrophy or specific quad development, isolating
While there are countless pre-workout products available on the market, many of them come with major downsides. They are frequently under-dosed on the actual ingredients
When lifters want to build bigger, stronger quads, they immediately default to traditional back squats or front squats. While compound squats are staple exercises, they
The leg curl is an exceptional movement for developing the hamstrings. Your hamstrings have two primary actions: hip extension and knee flexion. While only three
The chest-supported row is an exceptional upper back accessory movement. It targets the lats, traps, and posterior deltoids to a very high degree. One of
When analyzing why people squat, four main reasons stand out for the vast majority of individuals: To increase leg strength. For performance benefits, specifically increasing
If you are short on time but still want to maximize fat loss and conditioning, a dumbbell complex is one of the most efficient tools in your
The dumbbell pullover is a classic exercise that doesn’t get enough credit in modern programming. It’s an incredibly versatile movement that strengthens the shoulders, develops
The ab wheel rollout is arguably the most effective core exercise for developing “anti-extension” strength. Unlike crunches, which focus on flexing the spine, the rollout
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