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Go beyond the basics

I am a big advocate of the basic, mass-building exercises. It is no secret that deadlifts, squats and the bench press are best for developing size and strength. Throw in solid bodyweight exercises such as chins and dips and you are well on your way of building a respectable base ...

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Earn those hard sessions

Muscle Evolution editor, Werner Beukes posing inside Body Conscious gym

We all want to get the most out of our training but you simply cannot push and grind heavy ass weights to infinity and beyond Any solid training programme should consist of blasting and cruising phases to keep the joints and tendons healthy while you are making progress and training ...

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Big does not always mean strong

Packing on size won’t necessarily make you stronger. American researchers recently dusted off a topic originally scrutinized back in the 1950s about the lack of evidence between muscle hypertrophy and muscle strength. Pumping iron mostly makes you stronger and once you are strong enough to lift heavier your muscles get ...

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Every rep counts

Bicep curl with dumbbell

Anything worth doing is worth doing well Lifting is no different. It is an easy concept to grasp. I hate it when people overcomplicate stuff. When you lift weights for the purpose of building muscle all that is required is that you put forth enough effort. Pick things up and ...

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Lift with intent

Muscle Evolution Editor, Werner Beukes

The other day I was walking into the gym with the goal of front squatting 100kg This was not my personal best for that move but I was gradually easing into the heavy stuff after injuring my lower back while deadlifting a couple of weeks ago. Today we have technology ...

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Strong enough

Muscle Evolution Editor, Werner Beukes

A great way to build endurance is to run, cycle or swim If your goal is to do these activities more efficiently you should lift weights to improve your strength so that you can run up a hill and reach the top with something left in the tank. Compound moves ...

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Life without deads sucks!

Charles Mazibuko, Werner Beukes and Nhlanhla Mathebula

My training has been up and down the past few weeks. The reason for this is that I strained my lower back while trying to improve my pull on deadlifts. I unintentionally rounded my back a bit to make it easier on my hips. A lot of lifters make the ...

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Bodybuilding needs rivalry

Phil Heath and Kai Greene. Kai Greene and Phil Heath. For years these two were the top competitors at the Mr. Olympia competition.

Phil Heath and Kai Greene. Kai Greene and Phil Heath. For years these two were the top competitors at the Mr. Olympia competition. When their rivalry started a few years ago I thought that it would define the sport of bodybuilding and that it would shape the competitive area for ...

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Defeat the demons of boredom

Muscle Evolution Editor, Werner Beukes

Have you ever felt that you should train but could not summon the energy to lift a limb? Don’t be so hard on yourself. That is quite a normal psychological response to a redundant stimulus. Boredom does not produce motivation and with zero motivation you cannot train with high intensity ...

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