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

Ladies; 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 →

How To Build A Bigger Back

bodybuilder 5 wcMany people neglect their back because it’s not really a “show muscle” like the pecs, delts and arms. But this is a big mistake as a wide, thick, muscular back is extremely impressive. Also the back muscles make up a very large part of your total musculature, and developing them will add pounds of mass to your frame. So in this article I’ll tell you exactly how to build a bigger back.

The back is divided up into three main parts. These are the latissimus dorsi (lats) which can be seen from the front and give the appearance of width, the trapezius (traps) which is the diamond shaped muscle that runs from your neck all the way down to your mid back, and the erector spinae which are the cable like muscles of the lower back that extend from the top of your glutes up to your lower traps. But there are also several smaller muscles, such as those around the shoulder blade area, which include the rhomboids, teres major and minor, infraspinatus and rear deltoids.

So if you want to effectively build up all the muscles of the back there are three main exercises you need to do, and a few optional extras that might be worth considering too. These are as follows… Continue Reading →

Muscle Gaining Secrets 2.0 Review

MGS 2.0Do you have a hard time gaining muscle mass? Perhaps you are skinny and just can’t put on any weight. Or maybe you’re skinny fat and only ever seem to gain more fat. Either way you are just the type of person that Jason Ferruggia’s Muscle Gaining Secrets 2.0 was written for.

People who struggle to gain any amount of muscle are known as hardgainers. And hardgainers can’t train the way most people do and expect to get decent results. So a different approach is required from what you are doing at the moment.

And that’s where Muscle Gaining Secrets 2.0 comes in. In this book Jason Ferruggia strips away all the myths and misinformation and reveals what really works, so that you can finally start building muscle and achieving the body you really want.

So just what can you expect to learn from Muscle Gaining Secrets 2.0? Is the program all it’s cracked up to be? And more importantly is it the right program for you? Well, here’s my review of the book so you can decide for yourself… Continue Reading →

Reverse Pyramid Training For Better Gains

bodybuilder 3 wcToday I’m going to talk about a method of training that is extremely effective yet seldom used – reverse pyramid training.

Normally when you perform an exercise you’ll do it for straight sets (or “sets across”). This simply means that you do multiple sets with the same weight for the same number of reps (after warm-ups). So you might do 3 X 8 or 4 X 5 or whatever. However this is not the only way that you can structure your workouts; and another method that’s at least as popular as straight sets is pyramid sets. With pyramid sets you increase the weight you are using from one set to the next, whilst decreasing the number of reps.

But with reverse pyramid training you do just the opposite of that, i.e. you decrease the weight from one set to the next whilst increasing the number of reps. And despite the fact that you don’t see this method being used very often, it is in fact much more effective than the traditional pyramid.

So in this article I’ll explain why the reverse pyramid is such a great method of training, and I’ll also show you how you can best use it to get the results you want. Continue Reading →

Top 10 Strength Training Myths That Won’t Go Away

mariusz pudzianowski wc2The fitness world is filled with all kinds of myths, half truths and conflicting information. And this causes a lot of confusion for people, as well as misdirecting them into doing things that are not only ineffective, but in some cases can be positively harmful.

So in this article I’ll take a look at 10 of the most common strength training myths that just won’t go away, so you’ll be able to separate fact from fiction and structure your training in a more sensible and productive way as a result.

Myth 1: Lifting Light Weights For High Reps Will Tone And Define Your Muscles

The idea that training with light weights will “tone” or define your muscles is nonsense. You get muscle definition by losing the excess fat that is covering them. And you can’t spot reduce, so the only way you can do this is to cut your calorie consumption; and perhaps do a bit of extra cardio too. Continue Reading →

Why Bodybuilding Workout Routines Suck For Building Muscle

bodybuilder 2 wcThe typical bodybuilding workout routines that you’ll read about in all the muscle mags and on thousands of websites are not optimal for building muscle – far from it in fact.

And I know that this might come as a surprise because they are what most people at the gym do all the time; but it’s true nonetheless.

I’m not saying they don’t work at all, because they do – at least for some people. But they are certainly not ideal for the genetically typical natural trainee.

So what is a typical bodybuilding workout routine? What’s wrong with it? And how can it be improved on? In this article I’ll answer those questions. Continue Reading →

Top 10 Bodyweight Exercises For Building Muscle Size And Strength

Although weight training is undoubtedly the best way to build muscle, if you don’t want to go to the gym or buy a set of weights there are some excellent bodyweight exercises that can do the job almost as well. And bodyweight exercises have the added advantage of being very natural movements to perform, as well as being much easier on the joints than conventional weight training.

But you can’t simply do basic exercises such as push-ups, inverted rows and sit-ups for increasing numbers of reps and expect to get big and strong. That won’t work. What you need to do is progress to more advanced movements that require a high degree of body tension and that you can only do for about 5 – 12 reps. By doing this you’ll be able to dramatically increase your muscle size, and gain exceptional strength too. Continue Reading →

The Push/Pull/Legs Split Routine For Massive Muscle Gains

bodybuilder 8 flickrIf you are past the beginner’s stage and want to gain muscle at the optimum rate, one of the best body part splits you can use to accomplish this is the push/pull/legs split routine.

The push/pull/legs split is one of the simplest, most enduring and popular workout routines there is. And it’s also extremely effective; assuming of course that it’s done right.

So in this article I’ll explain what a push/pull/legs split involves and why it’s such an effective way to train. And I’ll also give you a sample workout routine that you can get started with straight away.

What Is The Push/Pull/Legs Split Routine?

The push/pull/legs split is a very simple and logical training method in which you split your body into three parts. And each part is then trained on its own separate day. Continue Reading →

The Ultimate Upper/Lower Body Split Routine For Mass

If you are an intermediate or advanced trainee looking for the ideal workout plan to build muscle mass as fast as possible, the upper/lower body split routine is it.

A workout routine of this sort will work for pretty much anyone – men and women, young and old, people looking to build a large amount of muscle and get “big”, or those who only want to build a small amount of muscle and get “toned”.

However if you want to get the very best results from it you will of course need to know how to set it up in the most effective way.

So in this article I’ll explain why upper/lower splits are so effective, and I’ll also give you what I believe to be about the best upper/lower body split routine you are ever likely to find. Continue Reading →