Should You Always Use A Full Range Of Motion In Your Training?

bench press flickrIf you go to the gym regularly you’ll see people doing exercises through a partial range of motion all the time. Half bench presses, half squats – even quarter squats. And if you are anything like me, you’ll probably shake your head disapprovingly at them. But are they right? Is there any value to using a partial range of motion or should you always use a full range of motion? Well the answer is, it depends.

First you have to decide how you actually define a full range of motion. For instance in the squat is it parallel or is it well below parallel? In the overhead press is it bar below the chin or right down to the chest? In pull ups is it chin over the bar or chest touching the bar? In parallel bar dips is it the backs of the arms parallel to the floor or is it well below that? I could go on, but you get the point. Continue Reading →

How To Build A Bigger Chest

serge nubret flickrA lot of guys ask about how to build big pecs. In fact there’s probably no other muscle group that trainees are more interested in developing than their chest. And you can understand why; a good well developed chest looks extremely impressive and makes you look much bigger both in clothes and out of them. So in this article I’ll tell you exactly how to build a bigger chest.

The structure of the chest musculature is very simple. It comprises of the large fan shaped pectoralis major and underneath this is the much smaller pectoralis minor. The pectoralis major has two heads – the upper (clavicular) head and the lower (sternocostal) head which is by far the larger of the two.

All chest exercises work both heads of the pectoralis major, so you can’t “isolate” either one of them. But you can put more emphasis on one than the other. So to properly develop the chest you need two main exercises, and ideally an additional isolation exercise too. The exercises are as follows… Continue Reading →

Weight Training For Women: How To Get A Lean, Hard And Sexy Body

fitness model 2 flickrLadies; if you want to get a lean, hard, curvy, sexy body that will turn heads everywhere you go, there’s only one way to do it – you’ve got to lift some weights.

And not just the little pink dumbbells – they won’t do anything for you at all. You need to train hard and heavy; almost identical to how a man would train really.

But most women are scared to do this because they think they’ll end up looking big and bulky. But you won’t. Women don’t have anywhere near the amount of testosterone needed to build big muscles; and all those women you see posing on stage in bodybuilding competitions are taking huge doses of steroids and other growth promoting drugs. It’s simply impossible for a woman to look that way naturally. Continue Reading →

The 5×5 Workout Routine For Strength And Size

bodybuilder 2 flickrIf you want to substantially increase your strength as well as your muscle size one of the best ways of doing this is with the 5×5 workout routine.

The 5×5 system of training has been around for decades, and it’s still one of the most popular training methods there is for the simple reason that it works so well.

Reg Park (who built 20 inch arms and did a 500lb bench press before steroids were ever used in the sport) trained this way in the 1950’s. And Arnold Schwarzenegger (whose mentor was Reg Park) later used it in his training to build a solid foundation well before he ever used more conventional bodybuilding routines.

The method was then further popularized in the 1970’s by legendary football strength coach Bill Starr, who used it to train all his athletes. Continue Reading →

Whey Protein Powder: Benefits, Types And Best Brands

whey-proteinWhey protein is probably the most widely used sports nutrition supplement in the world today. And there’s good reason for this, as not only does it provide you with a convenient source of high quality protein to help you build muscle, it also has a number of important health benefits as well.

But not all whey protein is the same of course. There are three main types and dozens of different brands of whey protein powder. And not surprisingly they vary considerably, both in the amount of protein and other ingredients they contain, as well as in taste, digestibility and of course price.

So what are the benefits of whey protein? What is the best type of whey protein powder for you personally? And are there any specific brands that are particularly worth using? In this article you’ll find the answer to those questions. Continue Reading →