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Training

Smoke your delts with these 5 truths

Shoulder Training - Smoke your delts with these 5 truths

Bodybuilders can never be too wide. You can get a good impression of a bodybuilder’s physique by simply looking at their shoulder width. Deltoids that are packed with a lot of dense muscle make you stand out on stage and will definitely give you an edge over your competitors. For ...

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10 Tips for packing on quality muscle!

10 Tips for packing on quality muscle!

Practical, simple information is the nuts and bolts of good, solid muscle building. With so much hype and so many people pretending to be self-confessed gurus these days, it’s easy to lose sight of the fact that the best way to build quality muscle is to keep things simple. The ...

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Gathering The Gatling Guns!

Gathering The Gatling Guns! - A full-blown gun show with one of SA's finest - Nhlanhla Mathebula

A full-blown gun show with one of SA’s finest – Nhlanhla Mathebula One thing I love about writing training articles is that techniques constantly progress. This means that when it’s time to write another arm workout my training partner and I have tried a whole batch of new training methods. ...

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Warren Germishuizen’s power pecs session

Elite Training Series: Warren Germishuizen's power pecs session

Take an exclusive look at the training regimens that have sculpted the bodies of our top athletes in Muscle Evolution’s Elite Training Series. We speak to the cream of South Africa’s bodybuilding community to showcase how they go about their training, and we get you the scoop on their top ...

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Blasting Back with Mdu Green

Blasting Back with Mdu Green

Turning weakness into a strength Mdu Green is a man on a mission. When he sets his sights on something, he does not quit, rather he pursues it with the determination of a predator pursuing its prey. Mdu singled out his back last year and decided to do what it ...

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Small Parts – BIG Impact!

These 5 muscles may be small, but they have a big impact on your proportion and symmetry.

These 5 muscles may be small, but they have a big impact on your proportion and symmetry. You don’t have to be a competitive bodybuilder or even go to a bodybuilding show to be able to spot imbalances in a muscular physique. Weekend warriors are everywhere and are often noticeable ...

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Smolov Training

Smolov Training- The Russian cure for scrawny legs

The Russian cure for scrawny legs By Robert Walker, Personal Trainer and Powerlifter, Sheriff Training Systems (www.sherifftraining.co.za) The vast majority of modern gym rats tend to be slightly ‘top heavy’. Whether they lack the grit and determination to complete gruelling leg sessions week after week or they’ve simply convinced themselves ...

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Plate-loaded Workout: Building Pure Strength

Plate-loaded Workout: Building Pure Strength

Have dumbbells and bars met their match? Written by Pedro van Gaalen, Managing Editor The argument against using weight machines in the gym has always been based on the facts that they limit your range of motion (ROM) and that the stronger side of your body always dominates the movement. ...

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Progressive overload

Progressive overload, the key to muscle adaptation

By Jack “Jackpot” Lotter, Personal Trainer, WBFF Pro and Coach (www.sherifftraining.co.za) A pet hate of mine is seeing the same individuals in the gym doing the same routine over and over again, for weeks on end, and months thereafter. Their rep and set schemes, and the order in which exercises are ...

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Get a Grip!

Get a grip

Shift the emphasis of an exercise with the simple flick of your wrists The way in which you grip a dumbbell or a bar can have a significant impact on the effectiveness of an exercise as it determines which muscles are targeted and how the force is applied. However, many ...

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