Weighted Pull Ups with Chains
Weighted Pull Ups with Chains
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Quick Tip: Bicep Curls #MaleksFITtips
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Full body warm-up body weight you can do at the park
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MBP graphic "The Superset Rule" showing compound then isolation pairs: chest press and tricep extension, pull-up and curl, squat and leg extension
How to Build a Superset: Compound Movement First, Isolation Second
Supersets are one of the best ways to get more work done in less time. But a lot of people put them together in the wrong order. Here's the rule... Read more...
Details Change Everything
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MBP graphic "Size Takes Time" showing 150 lbs at 17, 235 lbs today, and 5 to 8 lbs a year as a great year
Tired of Being Small? The Real Secret to Getting Big Is Patience
A lot of people come to me saying the same thing: "I'm sick of being small. I'm trying to get big." They expect me to give them a magic exercise... Read more...
Chest Before Triceps? Why I Train My Weakest Muscles First
Chest Before Triceps? Why I Train My Weakest Muscles First
Interview with Joe My rule is simple: hit what's weak first. For me, chest needs more work than triceps. Tris have always grown easy for me. They respond no matter... Read more...
How much to Eat to HIT YOUR GOAL
How much to Eat to HIT YOUR GOAL
Start with the 3,500 rule One pound of body weight is about 3,500 calories. To lose a pound a week, you need a 3,500-calorie deficit over seven days. Divide 3,500... Read more...
How to Use the StairMaster: 3 Ways | Coach Malek and Stevie
How to Use the StairMaster: 3 Ways | Coach Malek and Stevie
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What Age Should Kids Start Lifting Weights? A High School Strength Coach Explains
What Age Should Kids Start Lifting Weights? A High School Strength Coach Explains
"Is my kid too young to lift?" I hear this from parents almost every week. I've been coaching for over 14 years, and right now I train hundreds of high... Read more...
How To TRACK MULTI-INGREDIENT Meals
How To TRACK MULTI-INGREDIENT Meals
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How to Spot Incline DB Bench Press
How to Spot Incline DB Bench Press
If you don’t know how to spot your training partner on incline dumbbell press, watch this.  Read more...
Bar Placement Is the Difference-Maker on Incline Press.
Bar Placement Is the Difference-Maker on Incline Press.
Where you bring the bar down on your chest during incline bench will determine where you feel it. Coach Malek is breaking down a small tweak that changes everything on... Read more...
High School Strength Coach Weighs In: Is Creatine Safe for Teen Athletes?
High School Strength Coach Weighs In: Is Creatine Safe for Teen Athletes?
Creatine is good to consume if you are active, hydrating and training your body rigorously. A common question circulating in high school locker rooms — is creatine safe, and should... Read more...
Less is More, Except with Sleep 😴
Less is More, Except with Sleep 😴
More sleep is desired by 90% of adults. Alarm clock for bed.  Read more...