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Push-ups: Just as good as bench presses?

Push-ups - just as good as bench presses?

Now you can add either the bench press or push-ups to your workout without fear of losing strength or endurance. In a study, recently published in the Journal of Strength and Conditioning Research, researchers compared push-ups and the bench press to find out which one of the exercises is the ...

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Arm construction with Roelly Winklaar

Roelly Winklaar's routine for freaky guns

The Dutch Beast’s routine for freaky guns The Dutch Beast IFBB pro Roelly Winklaar, also known as ‘The Dutch Beast’, is famous for his freaky guns. Born on a tropical island called Curacao in the Caribbean Sea, he later moved to the Netherlands and only recently relocated to the island ...

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Move of the week: The High Cable Curl

For bigger guns... aim high with the High Cable Curl!

For bigger guns… aim high! I’ve never been a big lover of cables or machines. I believe working on cables or machines is easier than doing free-weight exercises. There are however exemptions to the rule, especially when you want to employ variety and something different to help give you the ...

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Y3T Training principle

The principle behind Y3T is to keep your muscles guessing by rotating your training style over a 3-week period.

Y3T stands for Yoda 3 Training developed by British bodybuilder and trainer Neil Hill. The principle behind Y3T is to keep your muscles guessing by rotating your training style over a 3-week period. When you have completed the third week, repeat the cycle. Add weight to all your lifts when ...

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Move of the week: Bent-Over Barbell Rows

Bent-Over Barbell Rows are classic move that will build thick slabs of muscle and widen your upper back!

Bent-Over Barbell Rows are classic move that will build thick slabs of muscle and widen your upper back! It is important for any bodybuilder to achieve total back development to ensure success on the stage on show day. Judges look for thick back development along with lots of lat width and ...

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PHAT – Power Hypertrophy Adaptive Training

Power your way to new gains with PHAT

Power your way to new gains with PHAT PHAT is a combination of powerlifting and bodybuilding moves where you work each muscle group twice a week. The first 2 days of the week are divided into upper and lower body power days where you lift heavy weights for low reps. ...

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Move of the week: The Deadlift

The deadlift is one of the best exercises but also one of the most dangerous ones.

The deadlift is one of the best exercises but also one of the most dangerous ones. When you do the deadlift you cannot use a spotter. It is just you and the weight. To break the exercise down to it purest form –  the deadlift is basically picking up a heavy ...

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Daily Undulating Periodization – DUP

Crush your max with DUP training

Crush your max with DUP training DUP or Daily Undulating Periodization training is centered around compound moves – your big lifts like squats, barbell bench presses and deadlifts. It is a system of training that is set up around these staple exercises that remain constant while sets and reps combinations ...

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Better benching for a bigger chest

A comprehensive look at the bench press

A lot of guys go ballistic on the bench press when you walk in to a gym on any given Monday otherwise known as International Chest Day. I understand the method behind this madness. The bench is probably the most popular exercise on the planet for lifters of all shapes ...

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