Styrki Blog

Learn how to do dips with proper form: safe depth, the torso lean that targets chest vs triceps, regressions if you can't do one yet, and adding weight.

Learn how to do a plank with proper form, how to brace your core, and how long to hold. A hard 30 seconds beats a sagging two minutes — here's why.

How to get bigger arms: balance biceps and triceps, nail your weekly volume and rep ranges, and progressively overload. Plus sample sessions and fixes.

Triceps are two-thirds of your arm. Learn how to build bigger triceps by training all three heads — especially the long head — with presses and isolation.

Your biceps peak is partly genetic, but you can build a bigger one. The long-head curls, supination, stretch, and volume that actually grow the peak.

Learn how to get a wider back: grow your lats with vertical pulls, a full stretch, and the right cues. A practical lat workout for width and a V-taper.

How to build a thicker back with horizontal rows, heavy hinging, and smart mid-back volume. A coach's guide to back thickness exercises and density.

Learn how to build a bigger chest: train your pecs at multiple angles with presses and flyes, load the stretched bottom, and progress over time.

Build a fuller upper chest with incline pressing at the right angle. Get the ideal incline range, the best exercises, and how to progress week to week.

Want rounder, capped shoulders? Learn how to build bigger shoulders by training all three deltoid heads — the side and rear delt work most lifters skip.

Learn how to build glutes that are rounder and stronger: train all three glute muscles with heavy hip extension, stretch-loaded lifts, and enough volume.

How to build bigger hamstrings: train both jobs — hip extension and knee flexion. Best hamstring exercises, rep ranges, and a leg curl vs RDL breakdown.