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Training

The Every Other Day Split

Before jumping on a specific body part training split you need to consider neural requirement, recovery and joint stress.

Challenge your muscles to their max! Optimal recovery between training sessions is crucial if you want to continue to pack on muscle in your ongoing quest for size. Before jumping on a specific body part training split you need to consider neural requirement, recovery and joint stress. If you hate ...

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Move of the Week: Dumbbell Bicep Curls

Biceps are relatively small muscles but that does not mean you don't have to train them hard

Biceps are relatively small muscles but that does not mean you don’t have to train them hard Well-proportioned, strong arms will give you that powerful look that all lifters are after. Dumbbell curls lend themselves to a training technique called ‘running the rack’ otherwise known as drop sets. After reaching ...

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Bulldozer training: Brutal but effective

Bulldozer training, first conceived by powerlifter Steve Shaw, is structured around these principles.

Bulldozer training, first conceived by powerlifter Steve Shaw, is structured around these principles Limited amount of rest between sets in the gym Shorter but more intense training Fewer exercises per body part A progression in weights lifted Sets are not taken to failure An example of Bulldozer training on chest ...

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Move of the Week: Lunges

The lunge is one of the most effective exercises you can do on leg day, creating greater muscle separation in the quads, hamstrings and glutes.

The lunge is one of the most effective exercises you can do on leg day, creating greater muscle separation in the quads, hamstrings and glutes. Lunges also strengthen the calves, abdominals, spinal erectors and stabilisers. The exercise can be performed either stationary or while walking. Static lunges target one leg ...

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Keep it simple yet effective with OLAD

Keep it simple yet effective with OLAD

Do one exercise, then call it a day If you have been struggling through your lifting sessions it might be the ideal time to try American strength coach Dan John’s OLAD (One Lift A Day) programme. John, an elite strength and weightlifting coach, is known in weightlifting circles as a ...

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Move of the Week: The Incline Barbell Press

Avoid that 'flat look' on stage with the Incline Barbell Press

Avoid that ‘flat look’ on stage with the Incline Barbell Press The Incline Barbell Bench Press is an effective compound exercise that targets the chest, shoulders and triceps. When pressing on an incline bench the focus is on beefing up the upper portion of the chest and developing upper body ...

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Move of the Week: Low Pulley Rows

Low Pulley Rows, also called Seated Cable Rows, is an exercise designed to pack on size and gain strength in the middle and center back area.

Low Pulley Rows, also called Seated Cable Rows, is an exercise designed to pack on size and gain strength in the middle and center back area. The exercise is performed at a low pulley machine, using a V-bar handle. Primary muscle worked: Back (lats and middle/center trapezius Secondary muscles worked: ...

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Blitz your body with Fibre Damage/Fibre Saturation

Top notch trainer Eric Broser, who originally created the training system Power, Rep Range, Shock (PRRS), took it a step further with FD/FS which stands for Fibre Damage/Fibre Saturation.

Raise the bar on muscle growth Top notch trainer Eric Broser, who originally created the training system Power, Rep Range, Shock (PRRS), took it a step further with FD/FS which stands for Fibre Damage/Fibre Saturation. The human body learns to adapt to constant stimuli extremely quickly and you should continually ...

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Move of the Week: Seated Calf Raises

Seated calf raises develop the soleus muscle of the lower calf – the V-look in which the muscle descends down to the Achilles' tendon.

Make your calves grow better than ever before To develop the lower and outer areas of the calves. Seated calf raises develop the soleus muscle of the lower calf – the V-look in which the muscle descends down to the Achilles’ tendon. The soleus muscles are activated when you do ...

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Go on a power trip

If your training needs to be kicked up a notch it is always good to take the two steps forward and one step backwards approach.

Some people train, others merely work out… If your training needs to be kicked up a notch it is always good to take the two steps forward and one step backwards approach. Bodybuilding is not powerlifting but we can learn a lot from the strongmen who don’t give a flying ...

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