The Dumbbell Side Bend is for Dummies
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A common exercise that doesn't make biomechanical sense is side bends performed while holding a dumbbell on each side. Of course, the weight of the dumbbell offsets the weight on the other side, making this exercise ineffective at sufficiently loading...
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The Dumbbell Side Bend is for Dummies
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Does my workout split seem gtg?
Monday Wednesday Friday -back/traps/biceps tuesday Thursday Saturday - triceps/chest/ shoulder back - 9 sets bent row Traps-6 sets of barbell shrugs biceps. 5 sets of dumbbell curls 5 sets of barbell curls chest - 6. Sets decline bench press 6 sets of flat bench press ... -
Train Biceps to real Growth.
Did you know that different parts of a muscle are controlled by different nerves? The biceps has a long and a short head. Nerve cells connected to the long head's outer (lateral) part are activated during elbow flexion, while nerve cells connected to the inner (medial) part are activated by turning... -
Short Workout are better than No Workouts
4 Tips to Make Short Workouts More Effective
When time to work out is sparse, there are a few tips that can be used to ensure you achieve a training effect (i.e., get stronger, improve conditioning, build muscle) and reap the best results from quick strength training workouts.
1)... -
21 for Shoulders
I've never understood why bodybuilders apply 21's only to their biceps. The way I see it, 21's are a simple and versatile overload technique that can easily be applied to almost any strength exercise. As a refresher, 21's are usually performed by doing 7 partial reps at the top of the range of motion,... -
Zach Zeiler - His Fight with Cancer
Age: 19
Height: 6’0” – 183 cm
Weight: 170 lbs – 77 kg
How did you get started?
At the age of... -
MAX-OT TRAINING SYSTEM
Max-OT for Dummies
Max-OT (Maximum - Overload Training) is one of the most popular routines out there, and it can give great gains in strength and size. This article will put in simple and short terms what exactly Max-OT is, what the training looks like, and what to expect from it. I've seen both... -
Busting ASS 101
Bustin' Ass 101
Don't Think You're a Beginner? You Could be wrong!
by Dave Tate
Square One
Being a father is one of the biggest challenges I've ever had in my life. Don’t get me wrong, this is still the best thing that's ever happened to me. It's just that there are so... -
Vary Your Grip For Bicep Growth
Train your biceps from all angles – and hit your forearms while you’re at it – with this arm arsenal
by Joe Wuebben // workout by Clay Burwell
Being a former Golden Gloves-contending boxer, Manhattan-based trainer Clay Burwell knows a thing or two about training arms. When it comes... -
Powerlifting Training
Powelifting Excercises( Upper Body)
UPPER BODY
Barbell Extensions: This exercise is designed to isolate the medial and outer heads of the triceps. Begin this movement by lying with your back on a bench. Take a medium to close grip on a barbell. Unrack the weight and extend your arms directly... -
Victor Martinez On Training Arms For Big Guns
Barbell Curls
Victor almost always starts his biceps workouts off with a barbell curl, alternating between a straight bar and an EZ-curl bar. With both the shorter bars weighing 25 pounds, he can do as much as four 25s on each side for a total of 225 pounds. Why not just put two 45s on? “The... -
BLASTING BICEPS & TRICEPS | 22-YR OLD CODY MONTGOMERY SHOWS HOW
An Impressive Résumé at 21
It’s safe to say that none of today’s pros can claim to have accomplished as much as Cody Montgomery had at the age of 21. Firstly, until he came along, no one had ever won the NPC Teenage Nationals more than once. Cody racked up three of those titles, along with an... -
The Anabolic Workout Program
By L. Steven
In over 10 years of bodybuilding and training, I have yet to find a more productive, beginner or intermediate level workout. This simple schedule gives you a full 6-week, no-brainer regimen designed to build strength and muscle mass. Because it combines heavy, medium and light days,... -
Training Secrets of the Mr. Olympias
Training Secrets of the Mr. Olympias - Part 1
The Mr. Olympia title represents the pinnacle of achievement in the sport of bodybuilding. Beginning in 1965, one man was chosen to represent the absolute best in muscular development in the entire world. It’s only natural that bodybuilders... -
Pec Training Strategy By Alexis Rivera Rolon
Getting His Chest Out in Front in Tampa
Alexis Rivera Rolon's Pec Strategy for the PBW Championships
Alexis Rivera Rolón is the very first NPC Nationals Overall Champion from outside the 50 states of the USA. Hailing from Bayamón, Puerto Rico, he stunned the audience and judges alike with...
