💪 Learn Gym & Barbell
Gym & Barbell skills
18 skills, beginner to advanced. 11 of them can be checked from a phone video with honest form analysis — no fake scores.
Beginner
5Back Squat
The king of lower-body exercises and a staple of almost every gym program. For general tra…
Analysis
Bench Press
The classic upper-body pushing lift for building chest, shoulder, and triceps strength and…
Analysis
Deadlift
Lifting a loaded bar from the floor — one of the best full-body strength builders there is…
Analysis
Overhead Press
Pressing a barbell from your shoulders to overhead while standing — the best builder of sh…
Analysis
Progressive Overload
The single most important principle in all of training: to keep getting stronger and build…
Intermediate
5Barbell Row
The best barbell builder for a thick, strong back — it's like a bench press for your back …
Analysis
Romanian Deadlift
A hip-hinge that hammers your hamstrings and glutes — and teaches the flat-back hinge that…
Analysis
Pull-Up
The ultimate test of upper-body pulling strength — hanging from a bar and pulling your chi…
Analysis
Dumbbell Lunge
A single-leg exercise that builds leg strength and balance and irons out left-right differ…
Analysis
Reps in Reserve
A simple way to judge how hard to push a set: 'reps in reserve' (RIR) is how many more rep…
Advanced
5Incline Bench
A bench press done on an inclined bench to target your upper chest (and shoulders). It's t…
Analysis
Hip Thrust
The single best exercise for building strong glutes — you rest your upper back on a bench …
Analysis
Dip
A bodyweight press on parallel bars that builds your chest, triceps, and shoulders. A smal…
Analysis
Tempo & Time Under Tension
How FAST you move each rep is a training tool in itself. 'Tempo' is the speed of each phas…
Training Splits
How you divide your training across the week — your 'split.' There's no single best split;…
Insane
3Pause & Cluster Sets
Advanced ways to get more high-quality work out of a heavy set by adding short rests insid…
Drop Sets
A high-intensity finisher for muscle growth: take a set to failure, immediately drop the w…
Lengthened Partials
A research-backed muscle-building technique: doing partial reps in the STRETCHED part of a…