Got a couple extra minutes on leg day? Add these to your workout plan and try not to throw up. This is a nasty way to finish off a leg workout. Just grab a dumbbell or safety-squat bar, set a timer for two minutes, and go!
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Duck lunges are often performed with your knees coming out as you...
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Add these to the end of your leg day.... better have a puke bucket.
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weight training for size - Lifting Basic
The Basics of Training for Size, Part 1: The High Rep Approach
The First of a Four Part Series
POSTED BY JOHN ROMANIELLO...
BODYBUILDING, MUSCLE GAIN
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The Drop Set
A drop-set is a set in which you do as many reps as possible with a certain weight and then immediately lower the weight to "pump out" more reps. Although some think drop-sets are more effective for muscle growth because you can feel more "burn", research shows drop-sets stimulate muscle growth similarly... -
Are you Over-training?
Find out how pushing your body to the limit can prevent you from reaching your goals. It seems like just the other day, you were doing your usual kick-ass chest routine and got an amazing pump. Your pectorals felt like they were jumping out of your shirt. You felt great and looked huge. The muscles... -
Patellar Tendon Rehab
𝐏𝐀𝐓𝐄𝐋𝐋𝐀𝐑 𝐓𝐄𝐍𝐃𝐎𝐍 𝐑𝐄𝐇𝐀𝐁
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💥 Patellar tendon issues? Achy knee? Right in the front? Well here is how you can begin the process of strengthening the tendon and surrounding structures to help it adapt! Isometrics are commonly used initially for tendons which is when a muscle is being... -
Do the Rep Range you hate to grow.
Doesn’t matter who you are or what goals you have, you’ve probably plateaued at one point. It’s possible you’re plateaued at this very moment.
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We tend to stick to the things we are pretty good at. Strength athletes stick to reps under 5. Bodybuilders stick to reps in the 8-12 range. Endurance... -
Push close to failure for growth.
Many popular strength training programs involve "straight sets" which involve multiple sets with the same weight.
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However, such programs usually involve a very high number of reps in reserve for the early sets, in order for all sets to be completed successfully. This means that although... -
Wife is down 75 pounds.
I wanted to let you guys know about one of the hardest working ladies that I know. My wife. Over the last 15 years or so she has been slammed with one thing after another. The doctors kept putting her on more and more meds and she gained a lot of weight. Well last September, she said enough is enough... -
Heavy Negativers for growth.
Heavy negatives are great for growth, however, they’re basically impossible to do alone. If you want a new intense training stimulus while training along, give max effort isometrics a shot. Set up in a power rack according to the steps given in the infographic. From there, using just the bar, push or... -
Don't stop just because it hurts!!!
Don’t quit doing an exercise just because it hurts.
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Let me say this again. If you’re doing an exercise and it begins to hurt, and it has not hurt in the past, then your body is trying to make you aware of something. The pain you feel is your body’s way of saying, “Pay attention to me!... -
New exercise to build Traps
Bigger Traps? I got you.
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I call this one the “ upside down DB shrug”. Does it have a different name? Until someone says otherwise or knows something cooler we will roll with this.
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This is not an easy exercise but if you can master it, it will benefit all other direct trapezius... -
How long should you rest between sets.
I often get asked what the optimal rest period between sets is, and in reality, it 100% depends on your goals and your time constraints. In a perfect world, 2-3-minutes between sets is the, "optimal," rest period for both size and strength gains. However, short rest periods can be great for metabolic... -
HIRT Training
High-intensity interval resistance training (HIRT) consists of performing exercise with weight that constitutes your 6 rep maximum (6RM).
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Very short wait times are implemented between sets (20 seconds), and additional sets ensue with the same weight to failure (usually 2-3 reps). ... -
old man training/cycle
how do some of you old goats train and cycle now that you've gotten older? I'm talking you bastards that are 40 plus my cycle consist of tren deca and I jumped this cycle with dbol-quit taking dbol years ago because for whatever reason it quit working but this time around it really has kicked in can... -
Have you tried cluster sets????
Burnout sets are a classic strategy to maximize fatigue and muscle stimulation, however, they can get boring. If you’re looking for a new way to maximize fatigue and stimulation, give cluster sets a shot. Start with a weight around your 15 rep max and perform 5-8 reps, rest for 10-15 seconds, and repeat...