exercises

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...

4 Tips to Make Short Workouts More EffectiveWhen 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) Omit lengthy...

Training hard is more important than following a plan. And if you're losing motivation, it'll be more difficult to train hard. Someone who trains brutally hard with laser-like focus on a very basic plan will get better results than someone who trains at 80% on the best plan designed by man. The...

by Matt Weik Each year we see different trends in the industry and this year seems to be the year where we saw things trending back towards the basics. There really hasn’t been much innovation or excitement thus far in 2018 which is unfortunate. With that being said, below are the trends we’ve...

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ebtofficial🍑 😏 🍑 . 1 did a study where he compared hip thrusts to squats using EMG (a way of electrically measuring muscle activity). (1) EMG measurements usually work by first asking people to squeeze a muscle as much as they can to get a "reference" value of 100%, and then measuring how much...

Is a Whole-Body Split Right for You? . by Charles Staley . People who use this split usually train 3 days a week. Each workout addresses both lower and upper-body muscle groups, although not with the same exercises each workout. . The Pros . • With the whole-body split, each muscle group gets...

It's easy to think you're getting stronger if your lifts are going up, even if your waistline is expanding right along with them. Increasing your body mass can improve your leverage to lift an external load, regardless of whether that mass is comprised of fat or muscle. With calisthenics...

Dave Date on the 3 Worst Exercises for the bench.

Smash Through Your Plateau Let me guess. You've been training your ass off and still stuck with the same freakin weight on the bar month after month? Aren't you sick of never adding any more plates? Here are a few ways you can smash the shit out of that freakin plateau and before you know it...

The Strength Training Guide for Women Over 40 by NIA SHANKS According to the U.S. Census Bureau in 2010, over 41% of the U.S. female population was 45 years of age or older. But flip through a women’s fitness magazine or scroll through fitness-related articles and you’d think it’s a much...

The Intuitive Training Challenge . by Lee Boyce . Want to get better and grow as a lifter? Take a week to train intuitively. That means coming into the gym with no set program, and no plan for the deep details on what you're going to train, other than (maybe) the muscle groups you intend to hit...

Do Important Things First, Not Last - Most people start their workouts with their favorite exercises and then work down from there. That's understandable. If you love to bench and your ego is invested in how much weight you can lift, your rationale is that you should do that exercise first...

There aren't that many truly bad exercises, but there are a lot of misused exercises. One of the most common misapplications is when trainers use methods designed for advanced athletes on their regular – and often overweight – clients. - Plyometrics for the overweight? Jumps can have a positive...

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...

The 10 Commandments of Bodybuilding Success LIFT BIG - Give your muscles a reason to grow. Don't do endless sets, be intense. Go heavy, but don't remain much longer than an hour. Train 3-4 days a week. Hit failure and make that last set count. EAT BIG - You must eat to grow. For gaining...

Branch Warren 30 Sets for Arms: Overkill? I was watching a video on MD with Victor, Juan Morel and Jonathan De La Rosa training arms, and they must have done five exercises each for biceps and triceps. I want to say the total amount of sets was around 30. That strikes me as overkill. What do...

Learn From My Mistakes By Dave Draper. 1. What do you feel is the single greatest trait (genetics, discipline, intensity, etc.) that led to your success in bodybuilding and why? Nothing I possessed in the way of structure or body chemistry was outstanding. A six-foot frame with a large...

A Concise Guide to Doggcrapp Training To its supporters, Doggcrapp (also known as DC) is the best training system for packing on strength and lean muscle mass. It is the brainchild of Dante Trudel who used the term ‘Doggcrapp’ for this program because it was his username on a forum where...