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 →

Weight Training for Women: How to Get a Lean, Hard and Sexy Body

Most women avoid weight training, because they think it will make them look bulky and unfeminine. But actually, nothing could be further from the truth. In fact, if you want to get that lean, toned, curvy, sexy body that will turn heads everywhere you go, you’ve really 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.

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 that is with a 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 1950s. 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 bodybuilder style training.

The method was then further popularized in the 1970s 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 your 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 all your sets with the same weight, for the same number of reps (after warm-ups). So you might do 3 x 8, or 5 x 5, or whatever. However, this is not the only way that you can structure your workouts, and another method that’s just as popular as straight sets is pyramid sets. With pyramid sets, you increase the weight you are using from one set to the next, while decreasing the number of reps you perform.

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

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 mass at the optimum rate, one of the best approaches you could take to accomplish that goal is to use the push/pull/legs split routine.

The push/pull/legs split is one of the most popular and enduring workout programs there is. And the reason for that is simple – it works really well. Provided, of course, that it’s done in the right way.

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 great example of a workout routine that you can use to 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 up into three parts. And each part is then trained on its own separate day. Continue Reading →

Ultimate Upper/Lower Body Split Routine for Mass

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

A 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 right 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 →