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Training

Boost your power and strength with 5/3/1

Former powerlifter and American football player Jim Wendler created the 5/3/1 method after he felt all burned out from competitive powerlifting.

Former powerlifter and American football player Jim Wendler created the 5/3/1 method after he felt all burned out from competitive powerlifting. In his own words he described his situation: “I was fat and out of shape. And even though I’d recently squatted 1000 pounds, I really wasn’t strong. I couldn’t ...

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Smoke your muscles with pre-exhaust training

Pre-exhaust training is all about pre-fatiguing your muscles by using an isolation or single-joint movement first and then following it up with one or two compound (multi-joint) exercises for the same muscle to force new growth.

Get the best of isolation and compound movements to take your results one step further Pre-exhaust training is all about pre-fatiguing your muscles by using an isolation or single-joint movement first and then following it up with one or two compound (multi-joint) exercises for the same muscle to force new ...

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Bryan Haycock’s Hypertrophy Specific Training

Bryan Haycock is widely known in bodybuilding circles as Mr. Hypertrophy.

Bryan Haycock is widely known in bodybuilding circles as Mr. Hypertrophy. He invented a full-body training program called Hypertrophy Specific Training where muscle groups are trained every 48 hours. According to Haycock HST arose out of “physiological principles of hypertrophy discovered in the laboratory and then organised into a weight ...

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Power, Rep Range, Shock (P/RR/S) training

Power, Rep Range, Shock (P/RR/S) training

Variation is your friend if you want to develop a well-rounded physique The Power, Rep Range, Shock training approach was created by bodybuilder Eric Broser to address muscle growth by changing variables to ensure steady and consistent progress over the long-term. Broser created the system after he refused to believe ...

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What is the ideal rep range for hypertrophy?

If you have been hitting the weights for a while you would have noticed different rep ranges trigger muscle hypertrophy in different ways.

If you have been hitting the weights for a while you would have noticed different rep ranges trigger muscle growth in different ways. It is common knowledge in gym circles that low reps of between 4 to 6 reps are ideal for strength, moderate reps of 8 to 12 are ...

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Move of the week: The Pull-up

It is no secret that a superior back can make you stand out from other competitors on the stage.

It is no secret that a superior back can make you stand out from other competitors on the stage. The general viewpoint in bodybuilding circles is that Dorian Yates and Ronnie Coleman won their Mr. Olympia titles because they dominated opponents with their outstanding back development and you too, can ...

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Madcow 5×5

Heavy, low rep workouts will build brute strength because all the energy is put into making large muscles and corresponding attachments stronger

Heavy, low rep workouts will build brute strength because all the energy is put into making large muscles and corresponding attachments stronger Madcow 5×5 is based on Bill Starr’s 5×5, known as the most popular and effective strength routine ever devised. Madcow is the username of a person who was ...

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