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While volume is the main driver of muscle growth, it seems that not all reps are created equal. Reps closer to failure may be more effective at stimulating muscle growth for advanced lifters. Muscle growth specialist Brad Schoenfeld identified tension, metabolic stress and muscle damage as...

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When trying to add quality lean muscle mass to your frame, on top of having a solid training protocol, it comes down to not only a caloric surplus, but it also matters what kinds of foods make up that surplus. Clearly, if you added ice cream to every meal, you’d get to your surplus quite easily...

Matt Holliday set for Rockies return after 10-year absence Marc Lancaster, Omnisport Twenty years after the Rockies selected him in the seventh round of the MLB Draft and 10 years after he last wore their uniform, Matt Holliday is set to put on a Colorado jersey again. The 38-year-old will...

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by Christian Duque Posted times at sporting events are sacrosanct, no matter in what sport you’re competing – they’re there for a reason. When it comes to physique-based federations throughout the United States, there’s quite a few. They range from the beat-up, barely driveable, piles of junk...

If you're prone to throwing up, 50% sets could push you right into the kingdom of the porcelain thrones. With this training method, you….• Do a set, pretty much to failure.. • Rest 1 minute.. • With no change in the weight, do another set. The goal of the second "set" is to try and get at...

The fastest way to improve the look of your biceps is to focus on the brachialis. The brachialis contributes to upper arm thickness more so than the biceps. Now, people assume that training the brachialis is as simple as using a neutral/hammer grip. Not so. While grip type can have an impact...

The bench press is like the Cinderella of the powerlifts. The squat and the deadlift tend to be like Cinderella’s domineering sisters, who get all the attention, while the bench press is left in the corner to its own devices most of the time. The bench press is rarely given a cursory thought...

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...

I’m curious of what some people prefer to run during their blast and cruises. My doc loves copays so I have to come back every 2 to 3 months which sucks to try to set something up but there are no trt docs near me that take insurance

I used to be convinced that a training log was essential. Without being able to flip back and see what you've done, how do you truly know you've gotten stronger? And by exactly how much? And how quickly or slowly? Keeping a log is absolutely beneficial. It helps beginners aim for basic...

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The rest-pause method works great with the leg press. Load up the leg press with your 15RM weight (the most weight you can lift for 15 reps) then get at least 25 reps in one set. How? By taking short 30 second rests. (Rack the weight during these short breaks.) So it might look like this: • 15...

I never once have said--"I wish I could do that". But rather have said--"How do I do that". Coveting after something from an unobtainable distance always indicates lack of confidence. Every day I hear people that indicate that they "wish they could look like so and so," or they wish they could...

By Nathane L. Jackson, RHN, CSCS Most of us would like to see greater muscle building returns from our workout investments. What if we gave you a way and it required you to do next to nothing? Seriously. Resting longer between sets is a key to greater muscle growth. Researchers from the...

Bodybuilding techniques were developed to compete against the dreaded and feared plateau, the sticking point and/or the proverbial wall. Bodybuilding techniques are basic resistance training regimens designed to specifically increase muscle mass (hypertrophy) as compared to techniques utilized...

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...