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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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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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The Complete Guide to Training Your Shoulders

This article covers Basic Anatomy, The Shoulder Exercises, some Good Articles and worthwhile Videos. Page two covers the Key Rules of Shoulder Training and Sample Workouts. Anatomy The Deltoid (shoulder) muscles are used when raising the arms in any direction and depending on the movement there will be more activation in some of the deltoid heads than others. The Anterior Deltoid often works …

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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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The Complete Guide To Training Your Chest

This article covers Basic Anatomy, The Chest Exercises, some Good Articles and worthwhile Videos. Page two covers the 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 is also …

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The Complete Guide To Training Your Back

This article covers Basic Anatomy, The Back Exercises, some Good Articles and worthwhile Videos. Page two covers the 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 shoulders. You …

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The Complete Guide To Training Your Legs

This article covers Basic Anatomy, Leg Exercises, some Good Articles and worthwhile Videos. Page two covers the Key Rules of Leg Training and Sample Workouts. The leg muscles can be easily divided into those above and below the knee, so let’s start from above the knee. Anatomy The Quadriceps “Quads” muscles can be found on the front of the leg, and the name comes from the fact there …

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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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How I Improved My 2k Indoor Rowing Time In 8 Weeks

I started by researching online for training programs designed to improve my 2000m rowing time. The first articles I found pointed me towards either The Wolverine Plan or The Pete Plan. Both seemed like quite intense training programs and I was hoping for a less time-consuming alternative. After creating This Spreadsheet to collate a few other programs, I settled on a …

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