How to Do 21’s For Bigger Biceps

Looking for a great bicep exercise to add to your training session for that killer ‘pump’? Try out 21’s! The name refers to the number of reps you need to perform, here’s how it’s done. First you need to load up a Barbell or EZ Curl Bar with your chosen weight. Tip: go lighter than you think, you don’t want ...
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Burn More Calories By Standing Instead Of Sitting

Stand on your commute

Did you know adults sit for an average of ELEVEN hours a day? Beyond our desks, we tend to sit during meals, while watching TV and for most of us commuting to (and from) work. This prolonged sitting has proven to increase chronic diseases including type 2 diabetes and obesity, even for fit individuals. If you can spend 60 minutes standing ...
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Deadlift, Lat Pulldown, Bent Over Row, Pull Ups


The Exercises Conventional Deadlift This hits your Posterior Chain. Keep a flat back, lats tight and arms vertical. The bar should be close if not touching shins at the bottom of the lift. Brace your abs and lift the bar, keeping head neutral and the bar over the middle of your feet. Brush the thighs as you lower, pushing the ...
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The Complete Guide To Training Your Back – Short Version

ws4sb training program

Start with Page 1 if you need Basic Anatomy, Back Exercises, Articles and Videos. Key Rules For Back Training If the goal is strength, use 4-7 reps per set If the goal is mass, use 8-12 reps per set If the goal is definition, use 15-25 reps per set Use 3-4 exercises, excluding Rear Delt/Upper Trap work Aim for 50-70 ...
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60 Day Training Plan For Bigger Arms – Sessions

bigger arms workout

In the last few months I wrote articles on getting bigger biceps, bigger triceps and a bigger chest. I thought the next step would be to apply my knowledge to a 60 day training plan and see what results I could achieve. My Training Split Monday – Legs Tuesday – Chest & Triceps Wednesday – Rest or Cardio Thursday – ...
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The Basics Of Carb Cycling

Read on to find out How Carb Cycling Works and How It Can Benefit You. What Is Carb Cycling? Carbohydrate (Carb) Cycling is proven to be an effective way to either improve fat loss, or to limit fat gain while trying to build muscle. Your carbohydrates are the breads, pasta, grains and fruits in your diet. The main concept is ...
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Flat DB Bench Press, DB Flyes, Cable Crossover, Low Cable Flyes

chest exercises flyes

Flat Dumbbell Bench Press Elbows come out to 45 degrees relative to the body. Can be limited by how much weight you can get into position. Good for middle rep ranges of 8-12 reps. Keep the shoulders back. Dumbbell Flyes This hits the Sternocostal Head. Keep a slight bend in the elbows. Try to lower in a wide arc, that’s ...
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Clap Push-ups, Narrow Push-ups, Around The Worlds, Chest Dips

chest plyometric clap push ups press ups

Clap/Plyo Push-ups Don’t worry about full extension of the arms. These are explosive and a great warm-up exercise for chest day. The ‘clap’ itself is not necessary – you can just make sure the hands leave the ground. Try 2-3 sets of  8 reps before your main workout to activate your chest muscles. Narrow Push-ups Chest activation is NOT any ...
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The Complete Guide To Training Your Chest – Short Version

Start with Page 1 if you need Basic Anatomy, Chest Exercises, Articles and Videos. Key Rules For Chest Training Up to 120 reps of Chest work per week Start heavy, even doing a heavy single for CNS activation before your main set of bench press Try to split 50/50 between Upper chest and Mid/Lower chest work If you’re training chest, ...
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Close Grip Bench Press, 3/4 Range Bench Press, Incline Chest Press

bench press chest exercises

Close Grip Bench Press Close Grip Bench Press hits the Clavicular Head. Keep the elbows tucked in. Lower it slowly under control. Try a pause at the bottom of the movement. 3/4 Range of Motion Bench Press Regular hand width, a little more than shoulder width. Extend the arms but don’t lock out the elbows. Elbows don’t need to touch ...
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