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Training

5 Moves Every Novice Should Master

5 Moves Every Novice Should Master

By Pedro van Gaalen, Managing Editor The cornerstone of every successful bodybuilding programme has been built around five core exercises. These moves work because they form the foundation of every functional movement the human body has been designed to perform, and they target multiple muscle groups due to their multi-joint ...

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Sizing up HST

Sizing up HST

It’s not rocket science, but it requires adhering to some principles. By: Warren Germishuizen Hypertrophy-Specific Training (HST) is a strength training technique that attempts to elicit a greater muscle-growth response from your training. This is done without losing its effects over time and also without the use of anabolic steroids. ...

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Prepare For War!

Get mental to smash every workout! By Werner Beukes, Deputy Editor Preparing for a hardcore session in the gym is like going to war. Your mind is the most important weapon if you want to attack the weights with the intensity and focus required of bodybuilders at the highest level. ...

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4 Bodybuilding Lessons

4 Bodybuilding Lessons

Important lessons everyone can take from the competitive stage By Andrew Carruthers, Publisher/Editor-In-Chief Even if you never plan to flex your hard-earned muscle on a stage against your peers, there are still a number of important lessons you can learn from the oiled up, tanned, shaved extremists among us. The ...

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5 Steps To Better Hamstring Development

5 Steps To Better Hamstring Development

Hammer those hammies at your next leg session for greater strength and development By Pedro van Gaalen, Managing Editor When you understand human biomechanics you start to realise how important hamstrings are – they play a vital role in hip extension and knee flexion, which fulfill primary mover functions and ...

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7 Common Bodybuilding Mistakes

Lessons learnt over the past decade, from one of SA’s top online coaches By Andrew Hudson, IFBB pro athlete and online coach Having spent the last 10 years training or coaching people, whether it be as a personal trainer or an online coach, I’ve been exposed to many different ways ...

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Grinding Out Tonnage

The formula for making gains in the gym. By Vince Andrich (Re-published with permission from www.vpxsports.com) It wasn’t long after I first started to lift weights that I got hooked on bodybuilding. Visual results always struck me as the ultimate prize, maybe because sports performance paled in comparison to having ...

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Maximising Recovery

What should you do on rest days? By Pedro van Gaalen, Managing Editor Optimal recovery is dependent on a number of interrelated factors, the most important of which are nutrition and what you do between intense exercise sessions. While this important recovery period needs to include rest, should your day ...

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Training Guide: The Deadlift

Because form comes first! How to do it: Starting: Place an Olympic bar on the ground and stack it with your preferred weight. Face the bar and place your legs shoulder width apart. Flex at the hip to bend down and grip the bar. Use an alternate or mixed grip ...

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Formidable Forearms

By Devlin Brown Popeye would pop a can of spinach and go save the damsel in distress – in our childhood this image would be played over and over. What was his strongest body part? Forearms. He was ridiculously out of proportion, but being a cartoon character he can be ...

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