Home » Tag Archives: gain muscle (page 3)

Tag Archives: gain muscle

Band Resisted Push-ups, Decline DB Bench Press, Chest Press Machine, Pec Deck

chest exercises

Band Resisted Push-ups Use a band tough enough to provide decent resistance, while still allowing full extension. Loop the band around each arm and across the mid-tricep. Perform either on a low barbell or on the floor. Decline Dumbbell Bench Press This hits the sternocostal head. Make sure legs are secured! Palms facing away, forearms perpendicular to floor. Drop the …

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All Chest Exercises

On this page we provide links to all 16 of our favourite chest exercises. Whether you want to hit the upper, lower or mid-chest, these exercises guarantee a full description of the movement and tips on when to place them in your workout. Warm Up The chest exercises below are excellent for warming up before a chest workout. The explosive …

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All Bicep Exercises

best bicep exercises bigger arms

  Here I outline the 14 best bicep exercises for building serious guns. Whether you want to specifically target the short head, long head or brachialis, these moves will add overall shape to your upper arms and most importantly – size! Short Head These bicep exercises target the Short Head, which is found on the inside of the upper arm. …

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StrongLifts 5 x 5

Another very popular bodybuilding/strength routine is called StrongLifts 5 x 5, which as you guessed it, involves doing 5 sets of 5 reps. The article can be found here. As with all good workout programs, it centres around Five Big Lifts. Back Squat – Bench Press – Deadlift – Overhead Press – Barbell Row This is a very basic yet …

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Westside For Skinny Bastards (WS4SB)

The “Westside” Template is by Joe DeFranco and can be found here. It is a three day layout and this template is designed for ATHLETES. By that I mean they have sport specific training and conditioning sessions several times a week, so three lifting sessions is plenty. The basic setup is below. Feel free to move the days around but …

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Wendler’s 5/3/1

5/3/1 calculator

The Program I don’t want to immediately send you away from the page but you can see the original Wendler’s 5/3/1 Program here. The workouts revolve around Four Key Lifts: Back Squat – Deadlift – Bench Press – Overhead Press Beyond that I personally recommend Four Assistance Lifts: Back Squat – Romanian Deadlifts – Bent Over Row – Chin Ups/Pull Ups …

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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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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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