Build Muscle Archives - Jack Hanrahan
Jack Hanrahan

Resistance Band Training: The Ultimate Guide to Strength Training at Home

(and how to modify your favourite gym exercises with resistance bands only) Resistance bands are nothing new. But in 2020, they went from the most undervalued tool to the hottest commodity for at-home strength training. As gym closures swept the globe, fitness enthusiasts turned to the web to purchase the equipment they needed to train at home for what was an undetermined amount of time. Naturally, resistance bands were a popular choice being cheap, lightweight and highly versatile. But,...


How to Do Push-ups Perfectly

Most of us are doing a lot of push-ups now, which is awesome because it’s one of the best-bang-for-your-buck exercises. But, most of us are doing them incorrectly in at least one way or another and even advanced lifters tend to screw this exercise up. I want to show you five common push-up mistakes and show you exactly how to perform a push-up the right way, so you get the most out of this valuable exercise.


The Best Squat Variation You’re Not Doing.

Squats might be considered the king of lower body exercises, but here’s the reality – most people don’t squat well, least not under a barbell. Whether it’s mobility restrictions or pain complains of the shoulders, hips and knees, there’s usually at least one reason why this is often the case. Enter – The Goblet Squat. Goblet squats – which involve holding a weight against the chest – might be regarded by the masses as an exercise for newbies, but this notion...


A New And Better Way For You To Stretch Before Lifting

Warming up for weights can be the defining factor between crushing your workout and half assing it. Seriously. Walk straight form your office to the squat rack and you can be sure of the following: Stiff hips that refuse to descend even close to parallel. Poor movement quality and coordination. Weights to feel heavy as shit. On the other hand, if you were to spend just 10 minutes oiling up the joints and activating key muscles, those squats would be a different story. They would look...

bodybuilding program

Why Training Like a Bodybuilder is Dumb (+ HOW TO DESIGN A BETTER BODYBUILDING PROGRAM)

(+ HOW TO DESIGN A BETTER BODYBUILDING PROGRAM) Walk into any commercial gym and you’re bound to witness a lot of machine work and a few free weight staples – dumbbell presses, shoulder presses, pull ups, squats, deadlifts, bicep curls, and the like.  You might see a token landmine press, goblet squat or inverted row but these less run-of-the-mill exercises are few and far between. And that’s because the vast majority of gym-goers are following a very similar weight training template – some...


3 Reasons Your Glutes Suck

Before you scroll down the page in search of that magic exercise – the ONE that’s standing between you and a curvaceous and powerful #peach, I want to take an entirely different approach. You see, it’s not necessarily your exercise selection that is to blame. At least not initially. No matter what exercises you use or what your set and reps you use, your glutes aren’t going to grow unless you’re able to properly execute and activate. My glutes are my most visibly well-developed muscle...


Core vs Abs – Best of Both

There is one fitness goal that dominates all others – shredded abs. Its no surprise really, a lean and defined mid section is widely considered the hallmark of a great physique. Which might explain why notable bodies like Brad Pitt in Fight Club are still talked about today (He’s got nothing on Wolverine tho). But despite the obvious visual appeal, muscles of the core have very important functions too. As the link between the upper and lower body, the core must be damn good at...


The #1 Problem With Training For Aesthetics

If you were to ask a dozen people why they’re spending time in the gym, you’d likely get a dozen different answers. And that makes sense: most of us are motivated by some personal driving force that’s specific to our own lives. But if you were to take the exactitudes of our individual experience out of those answers, you’d find something very interesting: once you zoom out a bit, the answers start to run together pretty quickly. And the more people you asked, the more...


Press without pain – 3 Alternative Exercises to Barbell Pressing

SO…you wanna bench, but it hurts like hell when you do. Most people assume that the barbell bench press must be bad for their shoulders. To some extent, this is true. Like overusing any exercise can be. That said, in most cases it is bad shoulders that don’t play nice with the bench. (I’m supposed to be your side, aren’t I!?) The barbell bench press is a tricky beast. It is a very technical lift and less than stellar technique can be destructive to shoulder health. In the long...