The 7 Workout Sins

If you've been half-assing your workout with these unintentional crimes against fitness, it's time to repent.

The only thing worse than skipping a workout altogether is going at it half-assed. Justifying your lack of intensity by saying, “At least I did something,” won't cut it—go all in, or don’t go at all. You can start by avoiding these seven workout sins.

3 REASONS YOU'RE STUCK WITH CHICKEN LEGS

You'd be surprised by the bad training habits that are holding you back from building strong leg muscles.

Your legs are a complex, large muscle group capable of doing some heavy lifting. You could be gobbling up all the food in the world to grow, but sometimes, you get into a rut, and no matter what you try, you're not growing or increasing your power.
Here are three reasons your leg progression has come to a dead halt and how to get back on the up and up.

6 Illegal Exercises at the Squat Rack Station

Power racks or squat racks, play an important role for strength and power training. But in gyms and training rooms across the country, novice patrons commonly crowd the space doing pointless or even dangerous exercises that interrupt other gym-goers' workouts. Here's our list of illegal exercises to do at a power rack station—whether they're pointless to do or just annoying for others.

The 100-Rep Squat Workout

The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.


“The 20-rep squat protocol has packed more mass on lifters' thighs than just about any program out there,” says Contreras.

Furthermore, a study published in the Journal of Applied Physiology suggests that muscle grows to the same extent when you push lighter weights to failure as it does when you lift heavy loads to failure.

Become a better athlete and build lower-body muscle in just four weeks with this high-volume leg training program.