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ACA 2017: Bigger and Better!

Arnold Classic 2017

Arnold Schwarzenegger promised he’d be back and he will be when the globally-renowned Arnold Classic series returns to Sandton in Johannesburg from 5 to 7 May. Hosted at the Sandton Convention Centre the organisers of the multi-sport spectacle are promising fans a bigger and better event than last year when ...

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Move of the Week: Tricep Kickbacks

Isolate your tris with tricep kickbacks

Isolate your tris! The triceps make up two-thirds of your upper arms and should not be neglected. Muscles involved in the move: All three heads of the triceps are involved in the kickback exercise. Execution: Step one: Take a dumbbell in one hand, bend your knees slightly and lean forward ...

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Killer Trap and Shoulder Workout

The killer trap and shoulder workout

You have surely heard of the triple threat with regard to shoulder development? Well, if not it refers to the proper targeting of the anterior, lateral (also referred to as the medial head) and posterior musculature of the shoulder region, which gives you that rounded and thick appearance in your ...

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Move of the Week: Reverse Hack Squat Calf Raises

Give Reverse Hack Squat Calf Raises a try next time you are hitting your calves!

Give Reverse Hack Squat Calf Raises a try next time you are hitting your calves! Calf size is determined by genetically structured anatomy but that is no excuse to not train them hard, slap new mass onto them and boost better lower leg development. Main muscle group worked: Calves Execution ...

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Move of the Week: Incline Dumbbell Bench Press

Raising your upper body against a bench will activate the often-neglected area of the upper chest.

Supersize your upper chest with this move! Raising your upper body against a bench will activate the often-neglected area of the upper chest. Strengthening the upper chest translates into a better bench press, the traditional power movement for a bigger and more powerful chest. Primary muscle group involved: Upper chest ...

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Move of the Week: Lying leg Curls

Developing the hamstrings will not only enhance your leg development but also reduce the risk of injury in the gym.

Target your hammies The hamstrings tend to be a muscle group neglected by most bodybuilders and strength athletes. This is a major mistake because developing the hamstrings will not only enhance your leg development but also reduce the risk of injury in the gym. Main muscles involved: Semimembranosus, semitendinosus and ...

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Move of the Week: Seated Dumbbell Shoulder Press

Adding the Dumbbell Shoulder Press to your shoulder routine will give you that well-developed look you need for the bodybuilding stage.

Smash your shoulders with this dumbbell destroyer Adding the move to your shoulder routine will give you that well-developed look you need for the bodybuilding stage Target muscle: Anterior (front) deltoids Execution: Step One: Grab two dumbbells and sit on a bench with a back support. Step Two: Bring the ...

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Move of the Week: Skull Crushers

You should not be put off by the name of this exercise, also known as the lying tricep extension. It is one of the best exercises to build massive triceps.

Try out this tricep builder for size! You should not be put off by the name of this exercise, also known as the lying tricep extension. It is one of the best exercises to build massive triceps. Primary Muscles Worked: Lateral, long and medial heads of the triceps Execution: Step ...

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Move of the Week: Cable Rope Crunches

If your goal is a well-conditioned physique you cannot ignore ab development, this is a good enough reason to add cable rope crunches to your programme.

Add this highly effective move to your arsenal for abs If your goal is a well-conditioned physique you cannot ignore abdominal development. The stronger your midsection is the more weight you will be able to lift, carry, pull or push. This is a good enough reason to add some abdominal ...

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Move of the Week: Incline Sit-Ups

Performing sit-ups on an incline board has been a staple of bodybuilders for ages.

A superb ab builder Performing sit-ups on an incline board has been a staple of bodybuilders for ages. The exercise hits the entire abdominal region from the top to the bottom. A variation is to also perform the movement on the floor. Main muscles worked: The rectus abdominis – It ...

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