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Full body blast

Follow the king of bodybuilding, Bill Pearl, and blast your body with his famous 'Bulk and Power' routines!

Follow the king of bodybuilding Bill Pearl is regarded as a legend in bodybuilding and strength training circles, winning the Mr. Universe four times (1956, 1961, 1967 and 1971) among many other titles and awards before becoming an authoritative trainer and writer on bodybuilding and nutrition with best-selling books such ...

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Move of the Week: The Spider Curl

Move of the Week: The Spider Curl

Isolate your guns The Spider Curl (also called the Prone Incline Curl) was popularized by the first Mr. Olympia Larry Scott who had phenomenal arms. Scott attributed the exercise to building his biceps peak. Another Mr. Olympia, Sergio Oliva, also used it to help isolate his biceps. The name of ...

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As big as a tank!

IFBB Pro, Marius Dohne performing Bent Over Barbell Rows

Make radical changes with The Hepburn Method Doug Hepburn was a Canadian strongman and the first man to bench press 227kg back in the 1950s. Hepburn trained old school and could squat 272kg for reps at the age of 54. He achieved consistent strength gains by performing each compound movement ...

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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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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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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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Move of the Week: Dumbbell Flye Presses

The dumbbell fly to press combination is a highly effective exercise performed by some of the pioneers of muscle building from back in the day.

Reap the benefits of this double-duty muscle maker The dumbbell fly to press combination is a highly effective exercise performed by some of the pioneers of muscle building from back in the day. Use this unfamiliar exercise to work the pectoral muscles from different angles to trigger new gains. Main ...

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Take PHUL by the horns!

PHUL is an abbreviation for power hypertrophy upper lower, a training split designed to hit each muscle group twice a week with emphasis on both the upper and lower body.

Size without power is meaningless. PHUL is an abbreviation for power hypertrophy upper lower, a training split designed to hit each muscle group twice a week with emphasis on both the upper and lower body. PHUL blends power and size building principles to get stronger and bigger. If you have ...

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Move of the Week: The Dumbbell Shrug

For bodybuilders the shoulder shrug is one of the most important exercises to develop the upper portion of the trapezius muscle on both sides of the neck.

Ensure superb trap development with this exercise For bodybuilders the shoulder shrug is one of the most important exercises to develop the upper portion of the trapezius muscle on both sides of the neck. Muscles targeted: Primary: upper and middle trapezius. Secondary: Levator scapulae, deltoid, erector spinae (iliocostalis, longissimus, spinalis), ...

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