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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 – Long Version

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. The Basics The Trapezius “Traps” muscles are the large triangular muscles in the upper back, between ...
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The Complete Guide To Training Your Chest – Long Version

This article covers Basic Anatomy, The Chest Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Chest Training and Sample Workouts. The Basics The Pectoralis Major is made up of two heads: the Clavicular (upper, near the clavicle) and the Sternocostal (lower, near the sternum). Beneath those muscles lies the Pectoralis Minor. The Clavicular ...
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The Complete Guide To Training Your Triceps – Long Version

This article covers Basic Anatomy, The Tricep Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Tricep Training and Sample Workouts. The Basics 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 ...
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The Complete Guide to Training Your Biceps – Long Version

This article covers Basic Anatomy, The Bicep Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Bicep Training and Sample Workouts. The Basics “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. The short- head (inner) of ...
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How To Calculate Lean Body Mass

What Is Lean Body Mass (LBM)? Your Lean Body Mass (LBM) is the amount of weight you carry on your body that isn’t fat. If you weigh 100kg but you’re 30% fat, then your Lean Body Mass (LBM) will be around 70kg.   Why Do I Need To Know My LBM? Muscle burns more calories than fat. The higher your ...
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