Exercise guides

Looking for some expert points of performance? Coach planned an exercise you’ve never heard of? Want to spice up your increasingly stale shoulder days? Look no further. TrainHeroic’s exercise guides are written by expert coaches for you.

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High Cable Bicep Curls For Shoulder Stability

High cable curls are commonly programmed in bodybuilding workouts, but they can often feel a little sketchy on your shoulders. But with a few adjustments to your cable height and the angle of your arms, the high cable curl can actually be an awesome primer for your...

Landmine Leg Exercises to Shake Up Your Lower Body Training

The landmine can look like a weird, intimidating piece of equipment, but once you learn how it works, the possibilities are endless for so many movements — especially on leg day. Sari Terranova is a total supermom, CPT, and nutrition coach who introduces women and...

Lateral Raise Variations for Thick Shoulder Gains

Even if you don’t run in the bodybuilding scene, you probably know what a lateral raise looks like. They’re a quintessential upper body isolation movement to build your delts and create a wide top of your hourglass shape. If you’re not working in these variations,...

What’s a Reverse Hyper & Why Should You Do Them?

Have you seen people on that weird machine, kicking back with both legs like some kind of superhero donkey?? The reverse hyperextension is actually an extremely useful movement for building posterior chain strength, and it pays to understand it. Fred Ormerod is a...

Nordic Hamstring Curls For Dummies

“These are hard as shit!” -Molly, our content editor when modeling the Nordic hamstring curl. If you've ever tried them, you can confirm. If you've heard of Nordics but never done them, or tried them only to flop on your belly a few times, this blog is for you.  Fred...

Strongman Training for The Everyday Athlete

If you’ve ever seen clips of a strongman competition in which an absolute unit is heaving a massive concrete boulder onto a platform, you know how insane and badass it looks. Those guys and gals clearly have a level of superior functional strength that most athletes...

Strongman Training for a Bigger, Beefier Back

Strongman workouts are focused on one thing: brute force. And what’s the hallmark of a body that looks like it can generate brute force? A massive back. If you’re trying to grow a wider back shield, you’d better be adding strongman work into your training. Mike...

4 Split Squat Variations for Godlike Glutes & Quads

Have a love/hate relationship with split squats? Adding a twist on this classic unilateral movement might be the challenge you need to break your plateau, level up your squatting game, and learn to love split squats a little more than you hate them. Heather and Katie...

How to Deadlift: A Four-Step Guide

The deadlift is one of the best compound movements to give you monstrous legs and a resilient back, but only if you do it right. Get the most out of your deadlift (and avoid injury) by following these four steps. Remember: deadlifts aren’t dangerous. Get a coach to...

A Guide to Romanian Deadlifts, King of Glute Exercises

Glute gains are one of the hottest subjects in fitness. Hip thrusts, banded squats, clamshells, monster walks — the assortment of glute exercises is all over the place these days. Want to simplify your glute training with just one dominant movement? RDLs are where...
Nordic Hamstring Curls For Dummies

Nordic Hamstring Curls For Dummies

“These are hard as shit!” -Molly, our content editor when modeling the Nordic hamstring curl. If you've ever tried them, you can confirm. If you've heard of Nordics but never done them, or tried them only to flop on your belly a few times, this blog is for you.  Fred...

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Build a Bigger Bench Press With These 5 Steps

Build a Bigger Bench Press With These 5 Steps

Let’s face it: bench press has never felt like your thing. It’s always hard, even “light” weights feel impossible, and you don’t seem to progress on it like you do with other lifts. If you really want to hit a new bench PR, you’ll need to attack it from some different...

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