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Workout Science - Training & Exercise Articles
Stretching Techniques
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Antagonist stretching is a new form of stretching that focuses on stretching the antagonist muscle group to reduce its neural activation and opposing force against the agonist muscle in a given exerci
Cardio Exercises
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Let’s face it, cardio is sometimes pretty boring, especially if you are doing the same thing over and over again. But there’s really no reason why you should limit yourself to one form of exercise...
Exercise Off Days - The 3 Day Rule
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While taking the occasional off day from exercise and healthy eating is good, learn why you should never have more than 3 days off
Functional Strength
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In contrast to traditional bodybuilding, functional training focuses on stability and balance as well as strength, with the central aim of improving function in everyday or sport-specific activities.
Strength and Endurance Training
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Various athletes and coaches have argued that if one trains for endurance and strength simultaneously, progress in performance will be slower than if you train for each one separately. This is...
High Intensity Interval Training
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Logical reasoning would argue that high-intensity interval training should not improve endurance exercise capacity. But a large number of studies have provided solid proof that's exactly what it does!
Best Exercise for Fat Loss
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A large number of studies suggest that exercise which is high-intensity and intermittent in nature may be more effective for fat loss when compared to conventional aerobic-based exercise programs
Rep Speed for Muscle Growth
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One of the variables in weight training is the length of the eccentric and concentric phases of exercise movements. Now there is good research on the issue which provides some very interesting answers
CrossFit Training
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CrossFit focuses on general strength and fitness, promoting the development of all-round skills and ensuring that at no point, individuals start to specialise. In essence, CrossFit aims to produce...
Intensity vs Volume
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Research casts doubt on conventional views about the importance of intensity versus volume in maximising muscle gains from resistance exercise. Intensity vs Volume? What suits your needs?
How Many Sets to Build Muscle
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The question of 1-set versus 3-sets for optimum muscle development has been around for ever. So its good to know there is some good scientific evidence that solves the questions once and for all.
New Muscle Building Tips: Blood Flow Restriction
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Traditional advice says you have to lift heavy for significant muscle hypertrophy, but what if there was a way to stimulate muscle hypertrophy by only lifting 20% of your one-repetition maximum (1-RM)
Running Injuries
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In this article on running, we take a further look into the many types of injuries common to running and how you can best avoid them.
Benefits of Running
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Running, as with all physical activity can help build up physical fitness which in turn can lower the risk of cardiovascular disease as well as a whole host of chronic diseases. It can help improve...
Osteoporosis and Exercise
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If you’re reading this, then chances are you’re young and health conscious. More likely than not, you’re also fit and in good shape. Unfortunately this may not be the case 30 years down the track....
Supplement Timing
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There has been a lot of attention on the idea of nutrient timing over the past decade or so and how it might be able to offer ergogenic benefits over that of the actual supplements themselves....
Deadlifts – The King of Hamstring Exercises
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Deadlifts – The King of Hamstring Exercises. Hamstrings, along with calves and legs in general, are probably the most neglected muscle groups when it comes to bodybuilding and weight training....
The Positives and Negatives of Barefoot Training
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The Positives and Negatives of Barefoot Training In recent years there has been an increased interest in barefoot training. This has been considered a ‘fad’ by most professionals, however, it is...
Muscle Repair for Athletes
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Sportsmen, and specifically those involved in high contact sport such as rugby, put their body under physical stress on a frequent basis. They therefore need to make sure they are able to sustain...
Stretching for the Lower Body
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This article discusses the importance of stretching for weight training and how to perform the most common and effective muscle stretches for the major muscles of the lower limb. Importance of...
Body Types & Bodybuilding
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Obviously not all body types are the same. Some people are tall, skinny and lanky, others are short and stocky. The concept of body types, also known...
Choosing Weight Training Shoes
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This article discusses how to choose the right weightlifting footwear and the importance of good footwear during weight training activities. The ideal characteristics to look out for in...
Foot Positioning For Squats
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This article describes the effects of varying foot positions on muscle stimulation and activation during barbell squats, as well as the ideal foot position and stance based on an individual’s...
Yoga and Bodybuilding
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Yoga and Bodybuilding As a bodybuilder or resistance trainer, the mere mention of the word “yoga” conjures up images of a room full of women, a couple of hippies, compromising and uncomfortable...
Muay Thai Training
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Muay Thai & MMA When looking into all the different aspects of MMA, Muay Thai could be seen as one of the most significant. Not only is it the national sport of Thailand, it also has a large...
5 Training Myths & Fallacies
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5 Training myths and fallacies The world of fitness and bodybuilding is seemingly riddled and surrounded by training myths and fallacies, purely derived from a lack of knowledge and understanding,...
Keeping Fit When Pregnant
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Exercise during pregnancy Research has shown that conducting a regular physical exercise routine during pregnancy can provide many health benefits to both foetus and carrying mother. Before...
Top 5 Dangerous Gym Exercises
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Top 5 potentially dangerous exercises (PDE’s) Weight training is in general, used to promote gains in strength, muscle size, power, as well as prevent injury by strengthening joints, and in some...
Compound Exercises
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Compound exercises can be defined as a movement pattern that replicates common joint actions, applied joint forces and muscle fibre recruitment similar to those in everyday life....
Brazilian Jiu-Jitsu
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Brazilian Jiu-Jitsu & UFC Brazilian Ju-Jitsu, or “BJJ” was relatively unknown before the days of UFC. But after BJJ black belt Royce Gracie took the tournament championship for three out of the...
Stretch For Growth
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What is FST? Fascia Stretch Training or FST is a type of training that emphasises the need to stretch the fascia surrounding our muscle in order to promote increases in hypertrophy. Before we...
Training Frequency & Skipping Workouts
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Training Frequency & Skipping Workouts For those dedicated trainers out there, skipping a work out is blasphemy. It’s uncomfortable and I know some of us simply itch to get back into the gym. But...
Myostatin - The Future of Muscle Building
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Enhancing Your Performance Athletes and bodybuilders are always looking for new ways to enhance their performance. After all, a shaved millisecond or an extra kilo of muscle could mean the...
Ab Building Guide
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The abs are like any other muscle group. Depending on what you want, whether it be strength or endurance, you need to tailor your workouts in order to get those gains. Doing 100 or even 1000 sit-ups..
Stretching Guide
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Stretching has long been ingrained into us as an activity to do before and after exercise, sport or other physical activities. The reasons to do so are varied and plentiful but does stretching...
Beginner's Weight Training Programme
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Building lean body mass for beginners – The how to guide. As a personal trainer, I’ve seen some funny things in the gym. Every beginner or “newbie” to the gym is under common belief, that to get...
Training for Rugby & Bodybuilding - Is This Possible?
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Training for Rugby & Bodybuilding - Is This Possible? Rugby and bodybuilding are two of the most physically demanding activities on the planet. Both disciplines require extreme dedication in...
Muscle Growth & Sleep
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The three key elements in building quality lean muscle are undoubtedly rest, training, and nutrition. Even though rest can mean not lifting for two...
Swiss Ball - Truth or Hype
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The Exercise Ball or the more popular termed “Swiss” Ball was invented in the 1960’s by Italian Aquilino Cosani and was originally used by physiotherapists in...
Weight Training Injuries
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Whether you’re an athlete, a bodybuilder, a recreational sports player or regular gym goer, getting injured can be a very impacting and devastating experience. From personal experience, a...
Exercising During Pregnancy - Part 2
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Exercise & Pregnancy - A Closer Look Welcome back to Part 2 of this exciting series focusing on exercise and activity during pregnancy. Part 1 looked at the safety and benefits of exercise and...
Rest Intervals & Training - Part 2
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For muscle adaptations, we need sufficient muscle damage and also repair mechanisms. We also need adequate nutrients and coordination of hormones and other compounds in our body to elicit these...
Rest Intervals & Training - Part 1
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Rest is best. We all know that adequate rest and recovery is crucial in helping us get the best results from our training. Without it, we risk the chance of overtraining, delayed muscle growth and...
Exercising During Pregnancy
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We all know regular exercise is great for our health and wellbeing and these benefits continue even when one is pregnant. Yet for a lot of women, pregnancy can seem like the perfect excuse to skip...
Pregnancy Mythbusters
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Congratulations on taking the first step to a better and healthier pregnancy! While pregnancy comes with a whole smorgasbord of new concerns, the most important by far is your health. Your health...
Setting Up a Home Gym & Equipment Guide
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Setting Up a Home Gym If you’ve ever thought about setting up a home gym, this article contains everything you need to know in order to get started! With the growing awareness of maintaining a...
The No Gym No Excuses Workout
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The No Gym No Excuses Workout Is a Gym Membership Necessary for Fitness? It’s unfortunate that the sometimes limited knowledge of health and fitness leads people to believe that to exercise...
Boot Camp Training
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Boot-camp Training! An introduction Drop and give me twenty! This is how most people perceive a boot-camp, right? Grueling mud runs, grazed knees, tough crawls through threatening obstacles, and a...
Heel Spurs & Strength Training
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Heel Spurs Heel spurs are a very common problem in Australia and worldwide. They are the most common cause of all foot pain and foot problems. Fortunately in most cases they are easily treated and...
Glute Training & Anatomy
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This article briefly outlines the anatomy of the gluteal muscle group and its biomechanical role in the skeletal muscle system. It will also cover training the gluteal muscles from a bodybuilding...
Calf Anatomy & Training
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This article will briefly outline the anatomy of the calf and its biomechanical role in the skeletal muscle system. It will also cover training the calf muscles from a bodybuilding perspective...
Quadriceps Anatomy & Training
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This article briefly outlines the anatomy and biomechanical role of the anterior (front) upper limb, the area known as the thigh or the quadriceps. It also discusses training of the quadriceps...
Training With Foot Injuries
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Common Foot Injuries Plantar Fasciitis is an inflammation of the foot, specifically at the heel and arch areas. This is often referred to as 'Policeman's heel.' Before discussing Plantar...
Sports Training With a Foot Injury
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Foot and ankle injuries are very common in all sports, affecting both amateur and elite athletes as well as the infrequent sportsperson and ‘weekend warriors.’ In...
Shin Splints & Bodybuilding
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The term shin splints is a general term used to describe a number of conditions causing pain in the anterior aspect of the leg, also known as the shin....
Hamstring Anatomy & Training
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This article will briefly outline the anatomy of the hamstrings muscle group and its biomechanical role in the skeletal muscle system. It will also cover training the hamstrings muscles from a...
Training for Bulk vs Lean Muscle
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Many people believe that gaining muscle and losing fat together is the best approach to take. In fact, it's very difficult, and achieved rarely. Lets discuss training for bulk vs lean muscle training.
Training For Power
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Training For Power Muscle bulk, symmetry, proportion and definition are the key components of success in the bodybuilding arena. On the sporting field, these adaptations and qualities do little...
Strength Training
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Training For Strength Mans strength is not always commensurate to his size: some bodybuilders have enormous strength and are every bit as strong as they look. Conversely, others look as though they...
Muscular Endurance Training
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Training for muscular endurance (me) for most bodybuilders and strength and conditioning athletes is way down, if at all, on the priority list. The main aim for these athletes is chronic hypertrophy.
Workout & Weight Training Principles
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With so many training systems to choose from, it can be difficult and confusing trying to determine which ones are worth investing your time and energy in, and which ones to disregard; especially when
Overload Techniques
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In order to continually break through training plateaus and keep the body guessing, the training stimulus needs to be varied. Intensity, in relation to strength training, is generally expressed as a p
Deltoid Training
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Deltoid Training For Bodybuilders. One of the fundamental aspects of bodybuilding is creating an illusion. That is, to give the impression that you are bigger, or wider, than you actually are. This...
Tricep Training
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The triceps make up two-thirds of the upper arm mass and are visible 90 percent of the time you are stage. The quintessential and much sought after striated horse shoe is a sight to behold, whether yo
Back Training
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A broad, thick, and massive back has often been the measure of a man’s strength. In the sport of bodybuilding, nothing is more impressive than a well orchestrated front or rear lat spread. Thick, well
Chest Training
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Chest Training For Bodybuilders How much can you bench must be the most frequently asked question anyone who has been training for a while gets asked. The minute somebody finds out you are a...
Abdominal Training
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Regardless of whether you are on stage or at the beach, few things catch the eye quicker than a tightly packed midsection. History it appears would have us believe that ‘carved from stone’ abdominals
Hamstring Training
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Fully developed hamstrings are often the difference between good legs and great legs. When a bodybuilder hits a side pose it is the hamstrings that catch the judge’s attention: and why wouldn’t they..
Quadricep Training
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Quadricep Training For Bodybuilders Let’s face it; there is no easy way to develop awe inspiring massive quads. You ask most enthusiasts of the iron game what their most dreaded weekly session is...
Calf Training
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As anyone who has been training for a while can verify, the quest for diamonds, unless you have been blessed favorably by genetics, can seem a never ending road. All of the really great bodybuilders
Designing The Perfect Training Program
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Strength, power, endurance and hypertrophy are all muscular adaptations that are achievable via resistance training. The only thing that changes is the way the variables are manipulated. By variables,
Bodybuilding Basics
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You may wonder what are the bodybuilding basics, the stuff every lifter should know. But with the amount of information & misinformation available it can become confusing. Well here is a great...
Starting Bodybuilding
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If it has been some time since you exercised regularly, there are a few things you should consider prior to starting bodybuilding or embarking on your new fitness program. Some of these are as...
Common Bodybuilding Terms
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Common Bodybuilding Terms Ok, the first thing you need to know are the common terms you will encounter throughout the series. Find listed below the glossary of these terms: Abduction – to move...
Supersets Explained
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Supersets are two exercises performed sequentially without stopping, to add intensity to your training. Use this appropriately for optimal gains.
Fascial Stretch Therapy for Athletes
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FST is a pain-free assisted stretch that reaches down to the deepest levels – dramatically improving an athlete’s mobility and flexibility.
Strongman Training Tips
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Before the days of anabolic steroids, the right combination of training, nutrition recovery and drive formed the basis of success. These principles were espoused by legends such as the...
High Intensity Cardio Training
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When you compare the physique of a sprinter and a marathon runner, you may be surprised to learn that the sprinter is the one with less body fat! This is due to the fact that the higher the level...
Forced Reps for Training Intensity
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Forced Reps are manually assisted reps aimed at extending the time under tension of a particular set. By having a training partner give you a degree of help to complete a rep of an exercise, you're m
Should Women be Scared of Gaining Muscle?
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Whilst it’s common for women to fear adding ‘unsightly’ muscle to their figures, weight training offers significant health benefits to women as a result of increasing muscle and bone mass.
Ballistic Training
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Ballistic Training is a technique where you explode a weight up in a smooth and controlled manner, rather than lifting it at a constant speed. This is done with reasonably heavy weights, so the weight
Progressive Overload Principle
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By gradually building up your workouts during the week, you prepare your body to be able to handle the shock of very heavy weights toward the end.
Twenty One's
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This technique involves completing a series of half reps in the lower range of the motion, a series of half reps in the upper range of motion, and then a series of full reps.
The One-and-a-Half Method
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The ‘One-and-a-Half’ Method involves completing a whole rep of a movement, followed by a half rep, then alternating full and half reps until the set is finished.
The Flushing Method
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What is The Flushing Training Method? The Flushing Method involves holding a relatively light weight steady at various points along the path of the exercise, forcing the muscle to maintain a...
I Go-You Go Training Principle
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What is the I Go-You Go Training Principle? In this method for increasing your training intensity and shocking your muscles, you and your training partner finish a set, and immediately hand over...
The Pre-Exhaust Principle
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The bodybuilding effect results from full stimulation and innervation of as many fibres in the muscle as possible. Some muscles, however, are bigger than others and, when used in combination with...
The Instinctive Principle
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This principle involves listening to your body and changing your training around to ensure that you are working with, rather than against it, for optimum gains.
The Isotension Principle
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Isotension helps a bodybuilder train and control his muscles, important for a bodybuilding competition. Neglecting this type of training may be the difference between placing or not in a competition.
The Stripping Method
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The Stripping Method means that you reduce the weight you are using as you fail at the end of a set, so that you can continue to do more repetitions.
The Priority Principle
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The Priority Training Principle is a Power Principle that involves giving a weak or lagging body part special priority in your workout schedule.
Staggered Sets Principle
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Staggered sets involve doing sets of a body part you want to train with increased intensity in between sets of other exercises throughout your workout.
Power Training & Workout Principles
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Power sets are the kind of sets that a competitive weightlifter would do, with the aim of training for maximum strength and power.
Ectomorph
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What is an Ectomorph? In extreme cases, the ectomorph physique is fragile and delicate. The bones are light, and the joints and muscles are slight. The ectomorph is a linear physique with long...
Why is a Full Range of Motion Important?
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When training for bodybuilding, it is important not to compromise form, to ensure that you recruit the maximum amount of muscle fibre throughout a movement.
The Pump
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The pump is when your muscles swell up beyond their normal size, your veins stand out, and you feel huge, powerful and energised.
Fast Twitch & Slow Twitch Muscle Fibres
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Each type of athlete usually has a predominant muscle fibre type, that being the type that best suits their sport.
How Bodybuilders & Figure Competitors Get Lean
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Peaking ‘Peaking’ is the art of getting super lean and ripped. To most people, the art of peaking is elusive and they have no idea about how to achieve such abdominal definition, muscle...
Post Pregnancy Exercise & Training
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As a new mum getting your pre-baby body back may seem near impossible, but with a strategic approach, it is possible. It may seem difficult to fit in exercise with the ongoing demands of your...
What Age Can Weight Training Begin
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Starting training at a young age is a great way to get fit and stay healthy. Getting advice so that you use the right exercise technique is a great way to start, and you will be well on the way to est
Why Should I Train Legs?
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For some the extent of their bodybuilding training includes just the 'beach' muscles. For some, avoiding leg training is believed to make the upper body look comparatively bigger.
The Best Mass Gaining Exercises
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Have you ever met a big guy whose primary exercise is wrist curls? To add size fast, don’t waste your time on exercises devoted to small body parts, like biceps or calves.
Muscle Recovery for Bodybuilders
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Nutritional intervention will greatly limit muscle damage, enhancing muscle training adaptations and limiting recovery time between intense training sessions.
Multi Exercise Sets
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Multi-Exercise Sets is a simple and effective way to add intensity to your training.