Exercise Articles

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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