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Move of the Week: Pec Deck for refinement

Move of the Week: Pec Deck for refinement

Isolate your pecs Primary muscles involved: Clavicular head of the pectoralis major, sternal head of the pectoralis major. Secondary and stabilisers: Front (anterior) deltoid head. Execution: Step one: While seated in the Pec Deck Machine your arms should be in line with your shoulders or just slightly below them and ...

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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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Move of the Week: Tricep Pushdowns

Move of the Week: Tricep Pushdowns

Thrash your triceps Having bulging biceps is not good enough for competitive bodybuilding. You also need terrific triceps to the climb the ladder of the sport successfully. Main muscles worked: Triceps Brachii Execution: Step one: Attach a bar to the upper connection of a cable machine. Hold the bar at ...

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Exercise-releasing hormone irisin helps to shed fat

Researchers based at the University of Florida in the United States have learned more about how a hormone called irisin helps convert calorie-storing white fat cells into brown fat cells that burn energy. “We used human fat tissue cultures to prove that irisin has a positive effect by turning white ...

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Ice water can help during exertion

Man sweating

American researchers at the University of Montana have investigated the relationship between fluid volume and temperature during exercise as part of a study published in Wilderness & Environmental Medicine. According to lead investigator Brent C. Ruby, PhD, it should be obvious that as the temperature rises, so does the body’s ...

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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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Core-4: For strength & hypertrophy

Core-4, originally conceived by powerlifter Derek Charlebois, is as tough as it gets, mixing low-rep, strength-focused training with higher-rep hypertrophy sets.

Don’t let the name fool you. Core-4, originally conceived by powerlifter Derek Charlebois, is as tough as it gets, mixing low-rep, strength-focused training with higher-rep hypertrophy sets. Core-4 is built around the classic power lifts of squats, bench press, deadlift and the overhead press. These original strength exercises, ideal for ...

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Fuel up with greens to boost workouts

A Q&A with leading trainer Shelby Starnes, who explains how to leverage a low insulin diet for bodybuilding success.

A big bowl of leafy greens can make all the difference in the gym. Belgium researchers conducted a study to determine if nitrate supplements could enhance sports performance. Nitrate is found in diets rich in leafy green foods such as spinach and kale. It is important for the functioning of ...

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