Whether you’re a coach planning workouts for clients or a trainee looking to feel a bit more dialed in with selecting exercises, this post should be helpful. For context, the information I’ll provide today is based on a scenario where you are creating a workout on the fly, or show up to the gym and […]

5 simple accessory exercises for bench press day Thinking caps on for Exercise selection 101: Bench press is an OPEN CHAIN HORIZONTAL PRESSING pattern. Primary muscles used are pectorals, as well as anterior deltoids and triceps. Lats should help stabilize. Bench press is commonly used as a main lift on “chest day.” The accessory work […]

Though the fitness industry seems to be welcoming a more muscular female physique, women are still apprehensive to lift weights for fear of getting “bulky.” We first need to define what “bulk” these women (and perhaps you) may be referring to, how it happens, and also, what they REALLY want, plus what it ironically takes […]

So you want glutes? We can thank Kim K and mainstream fitness media for glorifying zee d-d-d-dump truck. I’m sure in 10 years the pancake butt and having no curves will be in again. Rather than focusing on societal norms and standards, let’s just build a juicy butt if that’s what you want for yourself. […]

If there is one thing the weight lifting world gets confused on, it’s the difference between box squats and squatting to a box. Traditional box squats are performed in a wide sumo stance, and a near vertical shin angle – resembling more of a “hinge pattern” with the hips pushing back and chest coming forward […]

Grip it and rip it, right? Or nah? Grip strength is one of the most common limiting factors of women in the world of weight lifting, and certainly inside Built By Annie. A simple fact we can start with is that you have to train grip strength like any other area of the body you […]