Weighted & Machine Exercises

Back-Width System: Why Lat Pulldowns Lead Build a complete back-width plan around the lat pulldown The lat pulldown targets latissimus dorsi fibers directly. Wider lats create a dramatic V-taper look. I program pulldowns as the primary vertical pull. I pair them with rows for thickness. Beginners learn control here. Intermediates push volume. Advanced lifters chase … Read more

The Three-Lift Strength Blueprint The Three-Lift Strength Blueprint This blueprint builds your squat, bench press, and deadlift together. I designed it for beginners first, then scaled it for intermediates and advanced lifters. I have used this exact flow with new clients since 2014. Key principle: Train the competition lifts twice weekly, add targeted accessories, and … Read more