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Gym Basics – Popular Workout Programs

Following on from Common Training Splits which highlighted ways to divide your training over a given week, I want to discuss pre-made programs. There are literally thousands of programs out there, varying greatly in quality, but the most popular ones tend to rise to the top as they get results. The ones you might see the most are from fitness …

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Gym Basics – Common Training Splits

These articles are for anyone looking to start lifting weights for the first time, or someone wanting to switch to a new workout program. I think if you have a basic understanding of the gym then every program you come across will make more sense and you’ll be more confident getting started. Where To Start The first thing you need …

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Biceps Training – Key Rules & Sample Workouts

Start with Page 1 if you need Basic Anatomy, Articles and Videos. Key Rules For Bicep Training If you are a beginner, try training your biceps three times a week for six weeks.For the intermediate lifter, training them directly every 5-7 days is sufficient, as they train indirectly when you do other workoutsWork with 8-12 sets in a session, with …

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Triceps Training – Key Rules & Sample Workouts

Start with Page 1 if you need Basic Anatomy, Articles and Videos. Key Rules For Tricep Training Stick to 9 to 12 sets for TricepsUse a warm-up set of 10-12 reps at a lighter weight to get the blood flowing (this doesn’t count towards your 9-12 sets)To give variety to the muscle, use 3-4 exercises in your session, with 2-3 …

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Chest Training – Key Rules & Sample Workouts

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 weekStart heavy, even doing a heavy single for CNS activation before your main set of bench pressTry to split 50/50 between Upper chest and Mid/Lower chest workIf you’re training chest, remember your triceps …

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Back Training – Key Rules & Sample Workouts

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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Leg Training – Key Rules & Sample Workouts

Start with Page 1 if you need Basic Anatomy, Articles and Videos. Key Rules For Leg Training Compound exercises use 4-7 repsIsolation exercises use 8-12 or 15-20 repsLeg Extension and Leg Curl machines aren’t optimal because they are single joint movementsBased off 80-85% of your 1RM you should aim to complete 60-70 reps of leg exercises every 5 to 7 …

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Shoulder Training – Key Rules & Sample Workouts

Start with Page 1 if you need Basic Anatomy, Articles and Videos. Key Rules For Shoulder Training The anterior deltoid gets enough attention during compound exercises like overhead press so doesn’t require isolation exercisesThe lateral and posterior deltoids are often lagging and require isolation exercisesIt’s fine to limit direct shoulder training to one session per weekDon’t sacrifice form for heavier …

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The Complete Guide to Training Your Biceps

This article covers Basic Anatomy, The Bicep Exercises, some Good Articles and worthwhile Videos. Page two covers the Key Rules of Bicep Training and Sample Workouts. Anatomy “The “biceps brachii” is the muscle crossing the shoulder and elbow joint. It has two “heads” (“bi-ceps” means “two-heads”), the long head and the short head. Basic bicep anatomy The short- head (inner) of …

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The Complete Guide To Training Your Triceps

This article covers Basic Anatomy, The Tricep Exercises, some Good Articles and worthwhile Videos. Page two covers the Key Rules of Tricep Training and Sample Workouts. Anatomy The “triceps brachii” is the muscle on the back of the upper arm, connected to the humerus and scapula bones, and to the ulna. They are the largest muscle group in the upper arm …

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