Lose Fat & Promote Strength And Muscle!*
Life is too short to start each day feeling miserable. Become a morning person, and make the most of the time before the world gets running.
Prime your pecs with a heavy load, back off, and then increase the weight again and again with this proven method to conquer your previous max bench press!
Just because you measure your strength on a barbell doesn't mean you should do everything with two hands on the bar and two feet on the ground. Unilateral training can benefit all strength athletes, as long as you approach it correctly.
You can get a killer workout anywhere if you bring a pure joy for heavy lifting and a good pump. IFBB Pro Jason ''Huge'' Huh found his primitive piece of heaven on a beach in Rio and improvised the workout of a lifetime!
New to the gym? You don't have to start with a wacky stability exercise on the BOSU ball. Learn why building strength with a barbell should be your top priority!
Think Louie Simmons' Westside Method is only for elite powerlifters? Think again. Use this world-renowned plan to build serious strength and quality muscle size.
Build muscle strength, size, endurance, and a massive pump in the same workout using the Four-Rep Method. Get the details and try this back workout on for size!
New to lifting? Figuring out your training schedule, or "split," is of the utmost importance. Here are 5 ways to cycle your training days to maximize muscle gains!
Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. These principles were then organized into a method of mechanically loading the muscle to induce hypertrophy. Try this program to gain 10lbs in 12- weeks!
Arnold's legacy lives on! Check out three of his awesome training techniques to help you revive your stale workouts and shock your muscles.
No vague tips here, just a solid training methodology one lifter developed that helped him put 200 pounds on his lifting total.
Every phase of training comes with its own unique challenges and temptations, and none of us are immune to error. The sooner you recognize these classic training blunders, the sooner you can correct them and get back to growing!
You're a Socializer! Here are the pitfalls associated with your fitness personality and how to overcome them. Reset, rebuild, and rewire!
A PR is great, but it's just a number. Strengthen your life from the bottom up, and your lifts will grow alongside it!
If you think you have to lift heavy and rest light to grow, you only heard half the story. Use these science-backed recovery and time-under-tension tips to build muscle!
Don't choose between a lean body and a strong body. This five-week program will help you burn enough fat to meet those body-composition goals <i>and</i> maintain your hard-earned strength!
This chest and back workout is not for the faint of heart. We're going for high reps with moderate weight and very limited rest. Grab your egg timer and let's get to work, son!
Pauline Nordin, founder of the Fighter Diet, answers your burning fitness questions on video. Knock out your goals with this hard-hitting column!
Every month, academic journals publish dozens of new studies about training, nutrition, and athletic performance. I read the research and zero in on the take-home lesson so you don\'t have to!
Sure, some workout techniques are hard. But these workout techniques threaten to leave chalk outlines on the gym floor.
Do your workouts need a little boost? Try this new method for greater muscle contraction and a bigger pump!
2010 Bodyspace Male Spokesmodel and fitness model Ben Booker shows you his failure training method for building bigger muscles in the gym.
Anaerobic and aerobic power systems are important to the athlete... Find out how to increase both as the different methods used to train both systems are discussed.
Roger Lockridge heads back to the gym for the third week in the Y3T program. Read on to see how Roger handled 'Total Annihilation'!
Roger Lockridge is taking Neil 'Yoda' Hill's Y3T program to the gym for another full body workout. Read on to see how he tackles week 2 of this training program!
Last year, I put FST-7 to the test. Now, I am going to do the same for the Neil Hill's Y3T system. People throughout the UK swear by it and now it is making headlines here in the US. Learn more about Y3T right here.
Roger Lockridge is taking Neil 'Yoda' Hill's Y3T program to the gym for a full body workout. Read on to see how he handles week 1 of this training program!
Roger Lockridge takes Kris Gethin's Dramatic Transformation Principle to the gym for some shoulder dropsets. Read on to see how he did!
Have T.V. infomercials ever convinced you that you can get great abs with almost no effort? Well, it's a lie. But the hardwork and healthy diet do pay off! Find out the best way to turn yourself into the Ab-Dominator in only 30 minutes a day!
Roger Lockridge takes Kris Gethin's Dramatic Transformation Principle to the gym for a great legs workout. Read on to see how he did!
If you are looking to make a big change regarding your health and well being then this is the article for you. Kris Gethin takes you through his Dramatic Transformation Principle and shows you how to kick start your own transformation!
Roger Lockridge takes Kris Gethin's Dramatic Transformation Principle to the gym for an arms workout. Read how he did!
Do you want to improve your strength and get huge at the same time? Here's a training framework for the most productive workouts of your life.
There are so many different ways to train, how can you know which one is right? If there really was only one way we would all be doing it. Find out what the one true way to gain mass is right here.
Over the years, a program has grown in popularity from coast to coast that has generated a lot of buzz among doctors, fitness experts, personal trainers, professional athletes and more - It's the CrossFit system.
You can achieve your dream body by being inefficient! In fact, it's the only way! This may seem crazy, but find out more by reading the science behind inefficiency and body composition.
In this follow-up, I'd like to challenge you to explore your 'system' of training. I'd like you to take an assessment of your 'Values'. In other words, what's your 'Training O.S.?' Find out more from these sample belief patterns.
If you lift like a 'Bro', you aren't going to see the best results! Discover the misconceptions behind Bro-Science and find out the top 5 things you need to do when you lift weights to put on muscle like a pro!
Are you a gym rat? Have you turned training into a ritual that is not even showing you any results? Read on to find out why you need to use the science of training to get back on track in the gym!
You want the best training regime, but which is better: bro science or exercise science? Find out why you should combine both training ideas to create the perfect workout regime throughout the year!
Building muscle encompasses three main phases: training stimulus, rest, and nutrition. If any are off you're going to be hindered. Here's what you should know.
Imagine discovering that you've only been training half your muscles' growth capacity, and with one small tweak, you could transform your physique! Exciting new research suggests that's entirely possible. Learn more.
What do you consider 'old school?' Some people are put off by the old-school, while others swear by them. Here's a variety of opinions and the benefits/drawbacks of both. Is one better than the other? Learn more.
Thermodynamics is a workout that I use to get ripped, and transport nutrients more efficiently. Here's more about the importance of ATP, heart rate, types of training I use to get more defined and more. Read on.
If you lift hard, and you lift consistently, you have undoubtedly dealt with injury at some point. It's as inevitable as a surplus of hair gel at a nightclub. Here's my account of why I believe in training through the pain. Check it out!
The most successful athletes have a protocol - a proactive procedure to keep on track when problems arise in your training. Get your training goals back on track with the following training principles... Learn more.
If you want extreme muscle mass, you need to look at lighter, slower-rep training. Cash in on real muscle growth with this detailed list explaining how to do this type of training, why, and sample exercises to go with it!
We live in the busiest, most hectic time in man's history. People literally don't have time to waste and if something can be done in 5 minutes, why would they spend an hour doing it? Find out how to make your workout as efficient as possible!
Which is the most effective training theory for gaining mass? Here are the best training theories for building muscle; straight from the forum. These theories, such as HST, Max-OT, and others, will help you make the right training choices!
Virtually everyone I speak to believes that it's genetics which ultimately dictate a person's development and their responses to any given training or diet. I have put together the following factors that will effect strength and size. Learn more.
The greatest feeling you can get in a gym or the most satisfying feeling you can get in a gym is, 'The Pump.' Here I expose what the pump really is and 3 new applications to take growth to a new level.
Dan Gastelu developed a system of training that specifically accommodates the individual athlete. This is known as the Dynamic Training Approach. In this interview he describes, in detail, the science and importance of this training system.
Strength & Speed are a direct result of exercise. If you give exercise a chance then you can expect great results. See how an NFL football player can be the best even at a small size. Read on for the details.
In high school at 120 pounds, Steve often thought that he probably should've pursued ping-pong instead of muscle. If you are a hard gainer then look no further. Here are some great tips & hints to overcome the difficulty of putting on muscle!
The intention of this article is to present the most effective training principles in a simple and clear fashion. Ideas presented include progressive overload, nutrition, and much more. You will see results by following these basic concepts.
Adaptation is a process by which the body accustoms itself to physical stress. In this article I will attempt to make the exercise enthusiast aware of the adaptation process and why some people get results while others do not.
We all want to maximize our training to grow bigger and stronger in the shortest amount of time possible. Get a competitive edge with these tips to maximize growth from variable training!
Mike & Charles discuss Escalating Density Training (EDT), how the average trainer can be more like an olympic athlete, powerful goal setting techniques, and fat loss research on CLA in humans. Listen in now!
What is the best Max-OT workout? Max-OT is a training method used by many bodybuilders. Our forum members have put together the best workouts, who benefits, results to expect, and much more... Read on and try it out!
Jonathan L. and Steve H., Iron Man magazine authors and developers of X-Reps, recently packed on about 10 pounds of muscle. Check out this great interview as they explain another muscular quantum leap - The X Factor. Get the full details right here!
Isolated exercises are great for minor tweaking, however for those looking to make significant changes they are not ideal. Here are five reasons why isolation exercises may not be your best option.
How are bodybuilding and powerlifting similar and different? Get the opinions right here as our forum members explain the similarities and differences between the two sports. Read on...
What follows is my take on DC training, focusing on the things I've found that I liked and exploited to my advantage. This is not a radical program but can be very useful. Try it out!
Arnold was able to get huge back in the day because of the tactics he used while training. Learn right here how he used cheat curls and other exercises to get huge even by today's standards. Check it out.
What is the ME Method and why should it be used? Many trainers and bodybuilders alike seem to be misguided about the uses of ME. Learn about several max effort methods right here.
Ronnie Coleman and Jay Cutler just have to know something the rest of us don't - because they're eye-ball-popping huge! Well we have some answers to how they get that big. Check it out!
The max-force point is the place along an exercise's stroke at which the target muscle has the most power-output potential. Learn more about this point and see how Mr. Olympia works it in...
Recently Steve Holman and Jonathan Lawson stumbled onto a new training concept that took their muscle size, shape and density to new dimensions. Learn more about the amazing X-Reps right here!
Here is a training method that I have developed and used to reduce the possibility of injuries and increase focus. This new method is called Nuclear Powered Bodybuilding. Check it out now!
An elite cycling coach, an international swimming coach, a top-notch rowing coach, and a national running coach were recently discussing training theory... Get this in depth discussion on muscle fibers while they sip over whisky!
The dream of everyone who trains is to lose maximum fat and build maximum muscle in the shortest period of time possible. If this interests you then read on to see what I am talking about. Maximize your potential now!
I am going to go over how to modify Mike Mentzer's controversial 'Heavy Duty' program and mix it with two other controversial programs... The others are 'greasing the groove' and 'Conjugate Approach'. I will describe them here.
I get asked the question about training frequency all the time. People also want to know more about volume and intensity over time. Well I will cover all of that right here. Learn more...
Is there a magic formula? Well only if you believe everything you read. Discover why it is so important to find what really works and why not all workout and diet programs are created equal.
With bodybuilding or bodysculpting for fitness we call upon our minds to move our muscles in order to produce energy. I will be talking about the requirements of stimulating muscle to get more energy. Read on for more.
The nervous system and training program of a professional athlete are not the same as the novice or beginner. Get an idea about what nervous system training is and how it differs from body part training.
John Hansen, Natural Mr. Universe and Natural Olympia champion, is proud to announce the release of his new book Natural Bodybuilding. This book covers everything from training to nutrition to contest preparation, specifically for the drug-free body.
In this article, I am going to go over the pitfalls of doing volume training incorrectly and show you how to personalize high volume training to your unique body type for maximum gains in size and strength. Lets get started!
If you've been working hard on your cardio program and lifting weights religiously but still can't seem to make a chance in your physique, circuit training may be just what you need.
In the following sections, our objective is so see if we can come to any conclusions about our training by analyzing a simple mechanical model that conforms to the SAID principle.
In Part 1 of the series, entitled Physics and Training with Weights, we'll take a closer look at the concept of work, and how to analyze the work performed in your training...
Herein, we're going to take a closer look at some of these minor principles, while only briefly discussing the well-known major principles of HST.
What is the point of resistance training and do you need it to build muscle? Find out here...
All programs will work for some time, the reason for this is that our bodies quickly adapt to what we give them. This is the main reasoning for variation in your workout...
A force curve is a graphical representation of the relationship between the external expression of instantaneous maximal force production and muscle length.
Wiggy wants you to strive to either do more work in the same period of time each workout, or do the same amount of work in a shorter period of time each workout.
I was exposed to cutting-edge principles about whole-body integration that was backed up by hard science and physiology...
How were these men able to forge these muscles of might when we are supposedly so far ahead of them in every area of fitness? Somehow, even with lacking equipment, myth-based knowledge, and inferior supplementation they became the standard by which...
Although there are many different types of periodization, I am going to outline the three most prevalent types, Western style, Conjugated, Undulating, and one that I have developed which I call the Hybrid method.
To answer those of you who contacted me via email or approached me at the recent spring contests asking how I managed to make such huge changes in density, hardness and size in 3 week periods I have briefly summarized what I feel was the major driving...
Recently, I had someone email me that was really confused about which strength coach to follow. He was wondering who is right? Charles Poliquin, Chad Waterbury, or Charles Staley? Well the bottom line is that all three of these strength coaches are right.
Let's start with what isn't different about HST compared with previous training programs. The length of this list is what has raised this question in the first place, and justifiably so. Let's begin with the concepts and then follow with the methods.
Without progressive overload your body does not need to adapt and therefore will never get bigger or stronger beyond a certain point.
I've sat down to write my inaugural column here a number of times. Looking at the keyboard, I walked away a dozen times - writing, damn this is all crap 'cause the story that needs to be told is no story at all - it's straight from the hip, so here it goes.
For the last few decades the exercise and health community has been in a peculiar state of flux. Oddly these same concepts flew straight against the growing trends in the health and fitness industry and it is clear that to truly understand the success of Renegade Training is a route to understand what has went wrong in the health and fitness field.
Gaining muscle while staying as lean as possible has been the goal of most people for as long as I can think of, even before my time there where people trying to gain as much muscle as possible while staying lean. Learn how to gain lean mass with this great program...
Do you know what the most confusing aspect of training is? It's actually training. There are so many different types of training programs out there, some being good and others being, well, down right bad. We will have a quick look at the most popular types and you can decide which is best for you.
Through further practice, it is possible to make the behaviour instinctual-reflexive. Learn how and all about instinctual training!
Training is just an attack on muscle fiber. We go in the gym and attack our muscles in an effort to make them grow bigger and stronger. The 2 most popular forms of musclar attack can be illustrated if you compare the training of a powerlifter to that of a bodybuilder. Find out how they can both help you make new gains!
Periodization, simply stated, is the organization of training into blocks or units of time that focus on specific skills. Read more!
If you are trying to get bigger and stronger, but your gym does not have chains and bands? Try the routine for 8 weeks to gain size and strength.
GVT, though specific to increasing short-term endurance, can produce some hypertrophy in as much as it adheres to any of the known principles of hypertrophy. Let's go over some hypertrophy-specific principles and see how GVT stacks up.
Learn what the chaos theory is and it can help you but first you must know your body and what it responds to, but by keeping detailed logs and planning specific programs, you can begin to maximize hypertrophy in your training!
Learn the purpose and advantages of training with the Reverse Pyramid Method and fifteen rules that will lead you to success!
Find out the difference between station training and circuit training. How one can benefit you more than the other. What works best?
More and more people are using functional training, and some argue it's the only way to train. The purpose of this article is to give people an understanding of what functional training is, and what it does and does not do.
Vibration Training strategies have been around for a very long time - several million as a matter of fact. Animals do this instinctively. Find out what it is and how it can help you!
Each top strength star must find the right combination of exercises, sets, reps, heavy vs. moderate or light workouts per month...
I was naturally quite curious about the R.E.S.T. theories of Dr. Pete Samra, and how it helped natural [anabolic steroid free] bodybuilders develop to their full potential. I made arrangements with Pete for a one-on-one in person interview to discuss the R.E.S.T. System of Training.
This article seeks to examine some of the factors implicated in processes of muscle growth, and, in keeping with the spirit of Mind and Muscle Magazine, elucidate the elaborate chemical pathways that transduce their effects.
Everyone has something that annoys them about the fitness industry. For me it is program design. The 3 sets of 10 reps program got its start in the '40s and '50s in some early strength training experiments. Learn why it is so popular and if it is the best way to train...
This summer I was embarking on my dieting cycle with the goal to shed some body fat and get in better shape not only for summer. After I hit a plateau and my PR's started to decline, I knew I needed to change my workout. Find out how utilizing german body training into my workout helped me lose fat and gain muscle!
Repeatedly I receive letters of thanks from bodybuilders around the world, astounded that philosophy is the chief determinant of bodybuilding success. Find out what they know!
In the field of resistance training, EDT dynamically conforms to the end-users needs from workout to workout while at the same time ensuring the stringent application of the established principles of athletic training.
Peak performance is often referred to as the zone or the groove, or even finding one's rhythm. It's a method of increasing strength and generating peak performance. It consists of Centering, Charging, Grounding, and Discharging (CCGD). It is the mental act of controlled, high intensity, physical exertion. Learn how it can help you!
There are, of course, numerous approaches for forcing muscle growth but one of the most unusual ones I have ever heard of was the Condensed High-Volume Training Program used by a bodybuilder named Richard Simons back in 1966. Find out how to gain 25 pounds in 21 days with his program!
Wouldn't it be cool if you knew exactly what type of training program would give you the best results? When determining whether you should focus your training efforts more on hypertrophy work or strength training a highly effective diagnostic method has been around for ages. Learn what it is and how it can help you!
Modern technology changes the information we have access to at such a rapid pace one would think that when it came to muscle growth we would know almost everything there is to know. There are still certain areas dealing with the functioning of the human body such as the brain and muscle development that still eludes us. Learn more here...
In this old article, Dr. Squat never did get his facts completely straight (e.g., Rob Spector running a HIT site, he did not even back then. What follows is the article that was written in response to Dr. Squat's article many years ago. Hopefully, with both articles you will get a chuckle and afterwards go to the gym and PUMP SOME IRON!
Learn all about how high intensity training (HIT) was founded, the ten HIT commandments and the seven laws of weight training and much more...
Training for mass gains sounds simple, come in, recruit and exhaust as many muscle fibres as possible. Simple right? Unfortunately most common methods of training usually fail to exhaust one or another group of muscle fibres. Learn what the holistic hypertrophy program is and how it can help you!
The Instinctive Training Principle, created by Joe Weider, allows you to change things up and react with a 6th sense kind of approach to bodybuilding.
Well we now know to go as heavy as possible with good form to get maximum muscle overload and hypertrophy and we also know that routines need to switched regular to prevent the muscle adaptation process. Find out what else you need to know to continuously make gains!
This concept was first popularized in North America by the now well-known strength coach Charles Poliquin. This author suggests monitoring the actual time that a muscle is "under tension" during an exercise by using a clock or stopwatch, and recording this parameter in the training log via a numerical system.
Find out what the science of bodybuilding means to Joe Weider, the history behind it, the beginning years and all about the Weider principles and where they came from!
Since weight training was conceived, we have been searching for the ultimate workout. What is the best workout to produce bulging hard muscles? Is it high volume or high intensity training? Well, my friend, I have the answer to this ancient debate. Neither one.
For a true HIT trainee this program may not sit really well in their interpretation of the ideal program. The reason is that this program will use light days cycled into the system or rather light exercises. Learn why!
There are many theories on HIT, and many HIT workouts such as Max-OT among others, but I'm here to talk about a new HIT philosophy.
Learn how Renegade Training can improve your athletic ability along with your overall strength!
The knowledge and understanding of all subjects is always subject to change. It's no different with the knowledge of the human body and the muscular system, how muscle grows and responds to varying degrees of progressively increasing resistance.
In today's broad horizon of bodybuilding, there are many different ideas as to which method of working out is the best. I have narrowed them down to 4 main methods.
Learn how this method of training from the 30’s can give you explosive growth!
Get massive muscles in 15 minutes a day and less than 20 sets per week! Who can argue with that?
We must use our intellect to override instinct to reach results. The body can only be FORCED to get more muscular, while our instincts simply tells us not to. Learn why!
Mike Mentzer started the HIT method and thousands followed. See why the HIT method is not for ectomorphs and volume training is!
In this weeks issue, we will discuss choosing the right training program for all ages. Learn why periodization is the key to success and what physiological changes occur after 40.
A pyramid set typically begins with a light to moderate weight that can be lifted with good form for 10 to 12 repetitions. Learn why this technique works so well!
Muscle growth is not something that comes by itself. Learn how to continuously gain lean muscle with the principles of periodization!
After training in the sand, with the right program design, regular, one surface, level ground will make you feel like you're accelerating down stream. Learn how sand training will boost your strength and agility!
Learn how changing your workout routine can help break a plateau and get huge gains!
For those who seem to have no genetic gifts in the area of body mass gain there is still hope.
It stands for: Specific, Measurable, Attainable, Realistic and Time-Constrained. This same test can be used to help us identify a good goal.
Learn the difference between short and long term periodization. Also, find out how the different workouts will help you in different ways!
The gym attendent told me not to go over there but I did and he said 'I'm going to kill you if you don't get the hell out of here. I'll kick your ass.
While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. Learn the detailed secrets!
Before a new building can be erected on a site where an older building exists, the older building must be demolished first. Learn how your behaviour will be base your training!
The key to successful improvement in your weight-training program is to use methods of exercise and periodization techniques...
Periodization helps to keep your body stimulated and prevent injury while lifting weights. This is one of the most important concepts of bodybuilding. Learn how it can help you!
Learn just how far the body goes to fight off the muscle we so desperately try to obtain.
If you're new to the weightlifting game, there are hundreds of different exercises. How are you supposed to know which ones are effective and which ones aren't?
Anyone who wants to build a substantial amount of muscle in the shortest possible time must follow a carefully designed, methodical program based on undisputed scientific facts. This most certainly applies to the design of the training program. Full details on this amazing workout!
Are you interested in long term results and effectiveness in your training? Then you better have at least a basic understanding of 'periodization.'
Using this method, the test subjects added an average of 9.0 pounds of new muscle (one subject added 28.9 pounds!) in just 10 weeks and increased their full range 1-rep max by 27.6%. Learn how this "minimum dose" training can can lead to maximum agains!
It didn't give much useful information other than that the total poundage lifted per workout could be calculated and compared to that of the previous one.
If the claims are true, the many existing styles of resistance training can be compared head-to-head in an objective manner and it can lead to new training styles. Here is my theory and my personal training program!
I have found for a period of a couple of weeks one might training style such as drop sets but then it doesn't feel right after a while so I will use another.
Well, automatically you think about getting stronger right? And when you think about getting stronger, you think about getting a bigger bench right?
If you are an advanced trainee, want to lose fat or get into contest shape quickly and wish to gain more muscle due to a greater blood flow to the working muscles though larger capillaries owing to higher rep range/cardiovascular type training than normal this routine is for you.
How should people start weight training? People have very different opinions on how to start this journey to a perfect body, but I will take you through my opinion on starting out.
Certain individuals are swept away in their own tunnel vision, their own way of thinking and if anyone's ways are different or someone challenges their philosophy they attack. Read about it and learn the truth.
I'm flipping through the yellow pages looking for a place to train, and I come across a Worlds Gym, as I run my finger down the lists of things they have and offer my finger stops in amazement. It reads "No Powerlifters!" I sit in astonishment that this gym owner had the balls to put that in writing, and then under the World Gym logo it states, "We'll take care of everything you need to know & teach you everything you need to do from the first time you walk through the doors."
This week was a pretty good one. The downside to not having a workout partner is, of course, not having a spot. This is really no big deal if you know someone in the gym. However, if you don't, workouts like chest or back and suffer…Big time! You can correct for this by improvising and increasing the intensity by increasing the number of reps or exercises performed. Time to get nasty!
Seems as though everyone in the gym, on the track, in the spinning class are all trying to get in shape. Get in shape for what? What does this all too common saying actually mean? To be honest, being in shape means different things for different people. How can YOU get in shape?
There are several key components one must consider when designing a weight training routine. I will attempt to briefly discuss these with you now, but first, I would like to dispel a common myth:
Fusion training is beyond High-Intensity because of the fact is manipulates so many factors. For one, the rest periods are manipulated. Most of the techniques in the training allow 10-15 second rest which is to allow an increase in muscularity.
There are simple ways to avoid injuries and one of them is fantastically effective at building muscle. What? A safer way to lift that increases muscle building? Yes. Here is the full description and sample workouts for a few exercises.
After having enlightened you with some information on nutrition and supplements, that leaves me only with training information left to give.
Every bodybuilder I speak to seems to utilize only one progression scheme, i.e. double progression method. For those unfamiliar with double progression, it is the method whereby you increase the reps until you reach a predetermined maximum number and then increase the weight to limit the number of reps again.
Sure, food is the raw materials for your body to work with, and sleeping actually makes you recover, but these two aspects are useless if you don't stimulate the body to gain muscle in the form of lifting weights. Learn about: Reps, Sets, Failure and Splits, The Pump, Workout Time and Progressive Resistance, Intensity and the Weider Principles, Plateaus, Machines vs. Free Weights and more!
When strength training became a popular way of athletic preparation back in the 50's and 60's, everyone was rushing to find the "best" way to train. Back in these early days, very little attention was given to the "scientific" aspect of the sport.
Damn it. Something's really wrong here. That last warm-up set felt like a working set, and now the weight that should allow an easy ten reps feels like a ton of bricks.
When I set out to condense Jones' material I had no idea how difficult is was really going to be. After all most people sum up his work in three words: brief, infrequent, intense. But is that all there is, really? Not even close. Learn about: Indirect effect, Limiting Exercise Number, High Intensity, Secondary Growth Factors, and Reciprocity Failure.
The beauty of this method is that it has many different ways in which it can be used to benefit the bodybuilder, be creative with it.
This is an online training course for those wanting to pack on muscle mass. This program will give you a little insight on what hybrid training is all about. Hybrid training takes the best of any training system and combines it with others to produce unbelieveable results.
More muscle is what I'm after, not the approval of the pack. This should also be your attitude if you really want to see what your genetics will allow you to do. Here are two general rules to adhere to while training heavy.
People are trashin' the way I workout and I am sick of it! People who are using HIT think that my way of training is wrong. I will prove them wrong with this article!
There are many aspects of bodybuilding that will apply to everyone such as technique and the basic principles. Other items will need to be custom fit to you and will often need to be found out through trial and error. However, everyone will need to understand the basic principles involved in assembling a well-fit training program.
The key to successful improvement in your weight-training program is to use methods of exercise and periodization techniques. Periodization, or cycle training, as it's called, is used to chart out an entire years training program.
I will explore the use of higher volume training and how it can be used reasonably to help produce muscle gains. Discussed: Building Massive Muscles, Maximizing Cellular Energy, Forming New Muscle Cells, Time Between Sets, Volume and Overtraining, Training Splits, and The Diet.
You want a balanced physique, lean muscle mass AND the power. The best of both worlds... now you can have it!
We all want to have great bodies, and bodybuilding is the main way to achieve that look we so desire.
A few times in each workout I'd want to do 1 or 2 sets less of something and replace them with something else, based purely on how I felt that day. I started training instinctively a few months ago, and I'm addicted. So far, here's my insight.
HIT, Max-OT, Power Factor are all great training systems and I've tried just enough to gather knowledge about my own training system someday. Hybrid Training is the basic combination of bodybuilding and powerlifting. Here is what it is all about!
As a thrower on the world-class level I wanted to look into the benefits of power lifting versus Olympic lifting. I was looking through some journals and located a study performed by the Journal of Strength and Conditioning Research.
The bottom line in their argument was that Arnold advocated working out for hours every day, while Mike wanted people to spend as little time as possible in the gym. Learn why and which one is better!
I have found out that speed is simply inherited. I mean, there are just some individuals who are born to run like a Cheetah. Is it genetics? Most likely, but everyone has some sort of genetic gift or potential.
It's strange how once you get involved in a certain subject it has a way of leading to other connected issues. My initial interest in static contraction training was its application as a "minimum dose" form of exercise.
Learn about breathing, time under tension, lifting in a natural arc, compound movements, isolation movements, increasing strength while decreasing risk of injury, strength-size relation, and much more!
What defines a classic physique? Well, Steve Reeves, one of the legends of physique world developed his template for all to adhere to. He based this template on bone structures as the are mostly relatable to our height. Check it out!
I have counseled the practice of going to failure as a means to ensure muscle growth stimulation. But over the years much confusion has developed regarding the use of this principle. Having a clear understanding of the failure principle will save you wasted effort and prevent you from accepting what has become dogma as scientific fact.
I started at over 300 lbs and completely out of shape. I lost over 100 pounds in 1 year using the ideas I came up with. I kept it off and then I went on to gain 80 lbs of muscle.
What I am going to present in this article is unlike any training system that I am are of -- it is in complete opposition to what our intuition tells and to what we have been conditioned to think about speed and strength training.
You start as a beginner and progress until you are an advanced bodybuilder. How do you know where you are right now? What should you do during each stage in between?
Everyone wants to know the perfect amount of time to spend in the gym for maximum results. Three on, one off, no, four on, two off, or was it three on, two off, one on, one off?! I'm telling you it's enough to drive a hardcore bodybuilder to the lap pool. Learn about the different eras of bodybuilding and different theories.
There are a mountain of myths, tricks and scams that have plagued bodybuilding since its inception, which have clogged and blocked our progress from day one.
We have all heard the dogma of the modern bodybuilder, "Listen to your body." Here are a few tricks that can help those who are illiterate in the language of the body.
Super High Intensity Training: If you're anything like nearly all seasoned lifters, then you're probably always searching for a better way to produce the most gains in the least amount of time as possible. I, too, am guilty of this but this is a good thing. Here are the 10 guidelines for my SUPER program!
The training technique of pyramiding weights is one of the best to use in bodybuilding whether you have been training for months or years. Its purpose is to allow the muscles to be prepared for heavy training with low reps, the type which as been lauded for ages as one of the most productive in gaining strength and muscle size. Learn how to do it for the best results!
The bottom line with training just like nutrition or supplements is everybody is different. Here are my theories about why some people are not getting the best results.
The following workout is a personal favorite of mine because it is short, brutal and effective. However, it also allows the lifter to work towards keeping the bodybuilders aesthetics intact.
Can the development of (for example) strength in a particular exercise (say, the squat) lead to strength improvements in the target sport skill (say, a volleyball serve)? Does transfer even exist? Get your technical questions answered!
When I began BB my chest was 38 inches and arms 11 inches... but now? Chest 42 inches and arms 14 inches. I got this huge gain using what I call 'Intelli-Training' or Intelligent Training. Here is the full program!
There are many different principles those Amateurs all the way to the top of the pro ranking use. You may be using Principles and not even know it. Here are some Principles you can use to either add a little flare in your workout or to help you get over that barrier.
Lose Fat & Promote Strength And Muscle!*