EAT FOR MUSCLE
CALORIES COUNT The first thing you need to focus on is consuming adequate calories. Building muscle is a calorie-intensive process. If you’re not getting enough calories for daily bodily processes and repair, your body won’t expend energy on muscle growth. On workout days, most guys will need about 18 calories per pound of body weight [...]
Weighted Bench Dips
You’ll never outgrow the bench dip. You can do it anywhere with any kind of equipment, or lack thereof, and it can be progressed indefinitely. Move your feet from the floor to another bench or chair, add weight, raise one leg, change your grip, and so on. But if you’re in the gym and you [...]
PLATE PINCHING
THE PROBLEM Grip is a limiting factor In the deadlift and shrug, so you’ve been using wrist wraps to move heavier weight with both lifts. It’s worked well, but because you’ve used the straps as a crutch, your grip is actually getting weaker. THE SOLUTION You don’t need a dedicated grip strength tool to address [...]
LYING CABLE CURL
The standing cable curl is arguably a fairly common move, but this variation is one you’ve likely never seen before. Because you’re using a cable, you have the obvious benefit of constant tension, which ensures the muscle is under tension from the bottom of the range of motion to the top, with no “resting” spots. [...]
SHOULDER PAIN
WHAT YOU DID While bench pressing, one of your shoulders started hurting. WHAT YOU FEEL A general ache that may make it difficult to sleep if you rest on that shoulder. You get a sharp pain when you reach into your back pocket. Sometimes you feel your shoulder “catch” with certain arm movements. THE DIAGNOSIS [...]
TRAINING TO FAILURE
TRAINING TO FAILURE AN OVERVIEW What does it mean to train to failure and who should be doing it? Here’s an overview of the parameters on training to failure and how individuals who train for muscle mass take a different approach to it from athletes who train for strength. TRAINING TO FAILURE When training for [...]
Ab Vacuum
To Learn the Ab Vacuum 1. Sit in a chair, with your back upright, palms against your thighs. (You can also do it standing but bend slightly forward at the waist.) 2. Inhale deeply so that your stomach moves outward. Exhale completely. 3. Lift your chest (like when doing lat pull downs) and pull your [...]
6 Keys to Perfect Form
Learn how to correctly do each movement. Don’t assume that other people in your gym are always using good form- many aren’t. Bad forms puts joints and muscles at risk for injury and takes the muscular tension off the intended muscle group, both of which are counterproductive to growth. -Get set-up right before you start. [...]
How to build a great back workout
To maximize your entire back width and structure, its essential you assemble key exercises, movements, and grips and put them in the right order in your workout. Here are the seven most important considerations when your goal is more developed back. 1. Train back alone. The back actually consists of several large muscle groups, second [...]
Gain 1 Inch In 1 Month
Training Rules For Big Arms Rule 1: To target your biceps and triceps most effectively, it’s best to work them on a dedicated arm-training day, rather than pairing them with larger body parts such as back or chest. This allows you to use higher volume and more weight since your arms won’t be fatigued from [...]
Drag King
Weight training is simple, really. Sometimes we push. Other times we pull. Depending on what muscles we’re training, we change our angle of attack and either stand, sit, kneel, or lie down, but everything we do in the gym can be reduced to these two simple actions. And this push/pull concept isn’t limited to barbells [...]
