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Training Articles

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

chest exercises flyes

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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The Complete Guide To Training Your Chest

complete guide training chest exercises

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. Anatomy 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 head …

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The Complete Guide To Training Your Triceps

skull crushers complete guide exercises triceps

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. 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 …

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The Complete Guide to Training Your Biceps

bicep exercises

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. 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. The short- head (inner) of the …

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Ben Greenfield Fitness

Ben runs a great website over at https://bengreenfieldfitness.com He is a triathlete with a real passion for learning about all things health and exercise related. His site is full of articles and he also has a regular podcast, which I listen to via the Podcast Addict app. It’s titled “Ben Greenfield Fitness: Diet, Fat Loss and Performance” and is great …

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