Author
William Togo
Co-Founder, CFO
William writes about strength training, mobility, and the parts of lifting that nobody talks about until something hurts.
He spent years trying to stretch his way through shoulder pain before figuring out the real fix was load, not length. His pieces on the Kovo blog focus on the training mistakes lifters keep repeating and the cheap diagnostic moves that catch them early.
Posts by William Togo
- Training5 min
The 3 Muscles You Need to Train for Bigger Biceps
Your biceps are two heads plus a muscle underneath. The long head builds the peak, the short head adds width, and the brachialis pushes the whole thing up. One exercise for each is the formula.
- Training5 min
The 3 Areas You Need to Train for a Bigger Chest
Your chest is one muscle worked at three angles. Incline builds the upper, flat builds the middle, and a downward angle builds the lower. Here's two moves for each and how to program a chest day.
- Training7 min
What Exercises Should I Do on Leg Day?
A great leg day covers quads, hamstrings, glutes, and calves. Here are the best exercises for each muscle group, with load and rep ranges for strength or muscle growth, so you can mix and match.
- Training5 min
Cable Exercises for Pull Day
Train your whole pull day on cables: back, rear delts, and biceps, no barbell needed. Cables keep constant tension the whole rep. Here are the five movements and the order to do them in.
- Training4 min
Pause Reps for Strength Training: What They Do and Why They Work
Stop at the bottom of a lift for a few seconds and the bounce disappears. Why pause reps build strength, what the stretch-shortening cycle has to do with it, and how to add them.
- Training9 min
How to Fix Tight Muscles When Stretching Doesn't Work
Spent two years stretching shoulders that wouldn't open. The problem wasn't the muscle. It was that my brain didn't trust the joint. AMI, the rotator cuff, and five tests you can run on yourself.