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Training For Strength Not Size: Avoid Getting Too Bulky

training for strength

While some people want to get as big as possible, others are interested in training for strength and not size. In fact, it’s possible to be stronger than these bulky bodybuilders without also being their size – take Olympic lifters for example. They have a strict weight class, and the focus of their training is on improving their Power to …

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The Perfect Physique (Netflix) Review

the perfect physique netflix

The Perfect Physique is a film that covers the lifestyle of a handful of Fitness Models and Physique Competitors. I watched it this week (April ’17) on Netflix. While it’s not strong on content I did try to make notes on what I personally found useful. The format is a “round-table” of around ten guys with great bodies. They discuss …

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How Much Protein Do I Need To Gain Muscle?

how much protein do i need to gain muscle

If you are getting advice from Muscle Magazines then it’s very likely they are over-estimating your protein needs. There are two reasons for this: 1) the advice is from bodybuilders who take steroids and can therefore utilise more protein, or 2) the article is trying to sell you a protein powder. At the other end of the scale are the …

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Ten Strength Coaches To Follow On Twitter

strength coaches follow twitter

Looking for some informative content on social media? Check out these 10 Strength Coaches To Follow On Twitter. Chris Beardsley  @SandCResearch As the Twitter handle suggests, Chris posts information on the latest in Strength and Conditioning Research. If you head over to his website you will find articles on all things Strength Training, while on Twitter he posts handy Info-graphics …

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Top Five Forearm Exercises For Mass

big forearms

Do you want to build thick, vascular forearms? Then include these great Forearm Exercises for Mass in your routine. To ensure the best overall development, you need to train both Flexors and Extensors. It’s also worth considering some Static Holds. Forearm Exercises for Mass Wrist Roller The wrist roller is an implement with two handles, a cord and a weight attached. …

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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 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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The Complete Guide To Training Your Triceps – Short Version

Start with Page 1 if you need Basic Anatomy, Tricep Exercises, Articles and Videos. Key Rules For Tricep Training Stick to 9 to 12 sets for Triceps Use 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 …

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The Complete Guide To Training Your Biceps – Short Version

Start with Page 1 if you need Basic Anatomy, Bicep Exercises, 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 workouts Work with 8-12 sets …

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The Complete Guide To Training Your Back

back exercises

This article covers Basic Anatomy, The Back Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Back Training and Sample Workouts. There are several key back muscles to train in the gym, so we’ll start at the top. Anatomy The Trapezius “Traps” muscles are the large triangular muscles in the upper back, between the …

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