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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. 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. The short- head (inner) of the bicep is …

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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. 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

complete guide training chest exercises

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

back exercises

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 reps Isolation exercises use 8-12 or 15-20 reps Leg Extension and Leg Curl machines aren’t optimal because they are single joint movements Based off 80-85% of your 1RM you should aim to complete 60-70 reps of leg exercises every …

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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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Smolov Jr. (Bench Press & Squat) + My Results

Smolov is a 13 week weightlifting program used to increase your strength in the Bench Press or Back Squat. It incorporates progressive overload, meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. There is, however, a shorter but equally intense program lasting just three weeks, known as Smolov Jr. I …

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Vert Shock Vertical Jump Program – Results & Review (Honest/Brutal)

vertical jump training program results

What is Vert Shock? Vert Shock is an 8 week vertical jump training program created by a former basketball player (Adam) and an elite dunker (Justin). The program mainly consists of plyometrics, which are jumping exercises that can be done on a gym mat/grassy area. One of the main selling points of the program is that it doesn’t require access …

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Hex Bar Deadlift Checklist

Below i’ve outlined some of the basic considerations I use when deadlifting with a Hex Bar (Trap Bar). To download this as a PDF simply Click Here.   Footwear. If possible, sturdy flat-soled shoes or bare feet are preferable to standard trainers. Avoid any shoes with a big heel. Shoulder-width stance. Your feet should be in a position where you …

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