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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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Triceps Training – Key Rules & Sample Workouts

Start with Page 1 if you need Basic Anatomy, Articles and Videos. Key Rules For Tricep Training Stick to 9 to 12 sets for TricepsUse 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 your session, with 2-3 …

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Weightlifting Basics For New Lifters

Hey Guys, this page gives a quick explanation of some of the terminology you might come across in a training article and may not understand. Terminology For those new to lifting, a few terms coming up might be confusing. Below you’ll find images of an EZ-Curl Bar, Barbell, and Dumbbell. Sets and Reps A “rep” is a repetition, which is …

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Biceps Training – Key Rules & Sample Workouts

Start with Page 1 if you need Basic Anatomy, 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 workoutsWork with 8-12 sets in a session, with …

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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 LBM, …

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Bodybuilding.com

Bodybuilding.com 9to5strength.com was made as a resource for helping people get in shape, and while we have spent countless hours learning/reading about and practicing weight training, there’s no reason to write it all down when there are sites with endless amounts of information. One of the best sites around for those looking to build muscle, train for a sport, get …

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T-Nation

T-Nation 9to5strength.com was made as a resource for helping people get in shape, and while we have spent countless hours learning/reading about and practicing weight training, there’s no reason to write it all down when there are sites with endless amounts of information. One of the best sites around for those looking to build muscle, train for a sport, get …

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Three Stretches To Do After Your Desk Job

“Sitting is the New Smoking” Heard this before? Research has linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome. Symptoms include increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Too much sitting also increases the risk of death from cardiovascular disease and cancer. …

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Why Cold Showers Are Good For You

cold showers benefits

Now I’m the first to admit that a hot shower can perhaps be the highlight of my day, particularly in the cold winter months. It’s a great place to think, relax or just sit down and pretend it’s raining. However, here I am trying to convince you to take the plunge and join the Cold Showers Club. Why?   How …

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Box Breathing Technique

box breathing technique

What is Box Breathing? “Four-square breathing, sometimes referred to as the box breathing technique, is a simple technique that you can do at any time that you feel stressed. Controlled breathing is an integral part of meditation and can be utilised independently to calm nerves and relieve stress by helping to regulate the autonomic nervous system. Square breathing emphasises control …

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