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Workouts & Exercise Articles - Workout Routines & Exercise Plans
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.
Running Training
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As with all sports and exercises, to get good at running, you need to train. While for some people, training simply means running regularly and for longer distances; for the person aiming at seriously
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)
Muscle Soreness
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You all know the feeling. After a long, hard, intense session at the gym, your muscles fatigued after being hammered rep after rep. You felt like you’ve had a really excellent session, but you...
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....
What Women Want
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Most men work out in the attempts of looking good. Not to get functional or for a certain sport, it’s purely to get a ripped and muscular body to show off. We work out in the hope of being...
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...
Types of Stretches
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This article discusses the different forms of stretching that are available, and how to perform each type of stretch in an effective and safe manner. Types of Stretches The literature recognises...
Weightlifting Footwear Guide
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A Guide to Weightlifting Footwear This article will discuss weightlifting footwear, their importance and why they should be used by any serious weightlifter, characteristics to look for in...
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...
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.
Machine Military Press - Exercise Technique
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The Machine Military Press is a great supplement to your free weights shoulder exercises as it helps you target the shoulders better as you do not spend your attention trying to maintain perfect...
Reverse Flyes - Exercise Technique
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Reverse Flyes - Muscles Worked & Benefits Exercise Type: Single Joint Primary Muscles Worked: Shoulders Reverse flyes are a great exercise to target the rear delts. Working the rear delts is...
Dumbbell Shoulder Press - Exercise Technique
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Dumbbell Shoulder Press - Muscles Worked & Benefits Exercise Type: Multi-joint Primary Muscles Worked: Shoulders Secondary Muscles Worked: Triceps The Dumbbell Shoulder Press is a core exercise...
Front Dumbell Raise - Exercise Technique
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This exercise is generally performed in a standing position. Begin with holding two dumbells, arms slightly less than shoulder width apart, arms in front of torso with palms facing toward thighs.
Side Lateral Raises - Exercise Technique
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Side Lateral Raise - Muscles Worked and Benefits Exercise Type: Isolated (single joint) pull Primary Muscles Worked: Medial Deltoid Side Lateral Raise - Exercise Workout & Technique. This exercise...
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
Bicep Training
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Bicep Training For Bodybuilders. Biceps, without a doubt, are most people’s favourite muscle to train. Strength and masculinity from a cultural perspective are synonymous with big biceps. They are...
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...
Scissor Crunches - Exercise Technique
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Exercises to target the abdominal muscles are beneficial for firming your stomach. However simply doing crunches along with a proper diet and cardio programme won't eliminate belly fat. The best...
Machine Ab Crunches - Exercise Technique
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Machine Ab Crunches - Muscles Worked & Benefits - The upper and lower abs. Using a machine to train your abs is a personal choice that many bodybuilders believe is unnecessary. Machine Ab Crunches...
Hanging Leg Raises - Exercise Technique
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Hanging Leg Raises - Muscles Worked & Benefits - Lower abs. This exercise is designed to target the hip flexors. The amount of effort required to stabilise the spine and pelvis makes this a very...
Hanging Reverse Crunches - Exercise Technique
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Muscles Worked & Benefits The Hanging Reverse Crunch is a great exercise to work the lower abs and can act as a challenging alternative to Reverse Crunches. The exercise is performed while...
Reverse Crunches - Exercise Technique
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Reverse Crunches - Muscles Worked & Benefits - Lower abs. A combination of muscular contractions via the obliques, upper or lower abs can be performed in order to alternate which part of the abs...
Twisting Crunches - Exercise Technique
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Twisting Crunches - Muscles Worked & Benefits - Upper abs and obliques. Twisting Crunches are particularly beneficial when making the transition from regular sit ups to Crunches on an incline bench...
Crunches - Exercise Technique
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Crunches - Muscles Worked & Benefits - Although crunches mainly target the upper abs, it is also a great exercise for burning your obliques. Depending on your fitness level you will definitely feel...
Reverse Calf Raises - Exercise Technique
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Reverse Calf Raises - Muscles Worked & Benefits - The Reverse Calf Raise works the front of the lower leg, an area often ignored when developing the calf muscles. Reverse Calf Raises define the...
One Leg Calf Raises - Exercise Technique
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One Leg Calf Raise - Muscles Worked & Benefits. This exercise is great to increase the size of the smaller calf muscle and to ensure equal stimulus is applied to both calves in training...
Seated Calf Raise - Exercise Technique
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Seated Calf Raise - Muscles Worked & Benefits - The Seated Calf Raise is a variation of the Standing Calf Raise and works the lower and outer areas of the calves. Pointing your toes straight ahead...
Calf Raises on Leg Press - Exercise Technique
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Calf Raise on Leg Press Machine - Muscles Worked & Benefits - Performing the calf raise on a Leg Press Machine totally isolates the calves, giving you the most intense variation of the exercise. The..
Standing Calf Raises - Exercise Technique
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Standing Calf Raises - Muscles Worked & Benefits - This works the calf muscles and is one of the most popular variations of the exercise. While other options including the seated and leg press calf...
Straight Leg Deadlift - Exercise Technique
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Straight Leg Deadlift - Muscles Worked & Benefits - The Straight Leg Deadlift works the hamstrings, glutes and lower back. This exercise will develop power in your lower back, allowing you to lift...
Standing Leg Curls - Exercise Technique
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Standing Leg Curls - Muscles Worked & Benefits Hamstrings, glutes and calves. The Standing Leg Curl is more beneficial than the Lying Leg Curl because it provides more resistance to the muscles...
Leg Curls - Exercise Technique
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Leg Curls - Muscles Worked & Benefits - Performing leg curls works the hamstrings, glutes and calf muscles. Resistance in this exercise is fairly equal as the crossbar provides stable support....
Leg Extensions - Exercise Technique
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Leg Extensions - Muscles Worked & Benefits - Leg Extensions define and shape the front of the thigh without the risk of losing mass. The exercise is...
Lunges - Exercise Technique
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Lunges - Muscles Worked & Benefits - The quads, calves, glutes, and hamstrings are all targeted in this exercise. Lunges are particularly effective in developing power in the front of the thighs and..
Hack Squats - Exercise Technique
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Hack Squats - Muscles Worked & Benefits - Hack Squats target the quads, calves, glutes, and hamstrings. Named after the German word hacke, which means ankle, the exercise is ideal for targeting the...
Leg Press - Exercise Technique
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Leg Press - Muscles Worked & Benefits The Leg Press targets the quads, calves, glutes, and hamstrings. By performing the Leg Press exercise you can overcome the disadvantage to the lower back that...
Front Squats - Exercise Technique
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Front Squats work the quads, hamstrings, lower back, and glutes.
Smith Machine Squats - Exercise Technique
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Smith Machine Squats - Muscles Worked & Benefits - The purpose of the Smith Machine Squat is to develop the quadriceps while also working the calves, glutes, hamstrings, and lower back. This...
Half Squats - Exercise Technique
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Half Squats work the quadriceps, calves, glutes, hamstrings, and lower back.
Squats - Exercise Technique
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Squats - Muscles Worked & Benefits Full squats are designed to build strength and mass in the legs. All areas of the legs including the quads, calves, glutes and...
Forearm Wrist Curl - Exercise Technique
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Forearm Wrist Curls - Muscles Worked & Benefits - Regular Forearm Wrist Curls are an effective training technique to build forearm mass and power, particularly the flexor muscles. Like the calf...
Fixed Bar Triceps Extensions - Exercise Technique
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Fixed Bar Tricep Extensions - Muscles Worked & Benefits - This exercise is great because it allows you to fully stretch the triceps more safely than any other tricep exercise. The Fixed Bar Tricep...
Triceps Dips - Exercise Technique
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Tricep Dips - Muscles Worked & Benefits - Tricep Dips performed using a set of parallel bars target the triceps, chest and shoulders. The exercise can be challenging because it requires you to focus..
One Arm Triceps Extension - Exercise Technique
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One Arm Triceps Extension target the triceps.
Lying Tricep Extension - Exercise Technique
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Muscles Worked & Benefits Focusing on the triceps, chest, deltoids and forearms, the Lying Triceps Extension allows you to target the inner section of the tricep muscle all the way down to the...
Lying Dumbbell Extensions - Exercise Technique
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Muscles Worked This exercise is similar to the Lying Triceps Extension in that it forces you to maintain deliberate and complete control thoughout each movement. Exercise Type: Single-joint....
Standing Tricep Press - Exercise Technique
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Standing Tricep Presses - Muscles Worked & Benefits - The Standing Tricep Press is one of those exercises which uses minimal technique but is really effective for teaching control. It also...
Seated Triceps Press - Excercise & Technique
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Seated Tricep Presses - Muscles Worked and Benefits - This is an excellent exercise for targeting the full sweep of the triceps, particularly the long head in the middle. This exercise is similar to..
One Arm Triceps Pushdowns - Exercise & Technique
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Tricep Cable Pushdowns - Muscles Worked & Benefits - Targeting the triceps, the benefit of the Tricep Cable Pushdown exercise is that unlike dumbbells or barbells, the cable pulleys provide...
Biceps Machine Curls - Exercise Technique
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Bicep Machine Curls - Muscles Worked & Benefits - Unlike barbell or dumbbell curls, Bicep Machine Curls provide consistent resistance throughout each curl. This exercise also allows you to work the...
Reverse Preacher Bench Curls - Exercise Technique
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Muscles Worked & Benefits Working the biceps and forearms, the Reverse Preacher Bench Curl exercise is particularly great for developing mass and power on top of the forearm. Using a Preacher...
Reverse Barbell Curls - Excercise Technique
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Reverse Barbell Bicep Curls - Muscles Worked & Benefits - Reverse Barbell Bicep Curls target the biceps and forearms. By using the bar with an overhand grip you put the biceps in an unusual positon...
Bicep Cable Curls Preacher Bench - Exercise Technique
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Bicep Cable Curls with Preacher Bench - Muscles Worked & Benefits - Preacher Cable Curls work the biceps and forearms combining the control of the bench with the steady resistance of a pulley cable...
Biceps Cable Curls - Exercise Technique
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Bicep Cable Curls - Muscles Worked & Benefits - Bicep Cable Curls provide consistent resistance throughout the entire arm curl. This exercise develops and defines the upper arms, particularly the...
Lying Dumbbell Curls - Exercise Technique
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Lying Dumbbell Curls - Muscles Worked & Benefits - This exercise helps to build your biceps through a full range of motion. Lying Dumbbell Curls lengthen the muscle and, due to the fact that you are..
Bicep Concentration Curls - Exercise Technique
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Bicep Concentration Curls - Muscles Worked & Benefits Bicep Concentration Curls develop the height of the biceps, particularly the outer section. This exercise is one of the best means of peaking...
Alternating Dumbbell Curls - Exercise Technique
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Alternating Dumbbell Curls - Muscles Worked & Benefits Alternating Dumbbell Curls allow you to isolate the biceps in each arm by forcing you to concentrate on each movement, one arm at a time....
Hammer Curls - Exercise Technique
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Bicep Hammer Curls - Muscles Worked & Benefits - Bicep Hammer Curls are similar to regular Dumbbell Curls except that in this exercise your palms face inward throughout each curl. Sitting on a bench..
Incline Dumbbell Curls - Exercise Technique
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Incline Dumbbell Curls - Muscles Worked & Benefits - Incline Dumbbell Curls develop mass by stretching the biceps, particularly the peak. You get the best results from this exercise by alternating...
Preacher Curls - Exercise Technique
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Bicep Preacher Curls - Muscles Worked & Benefits - Bicep Preacher Curls emphasise the lower part of the bicep, particularly the space between the lower bicep and the elbow joint. The Bicep Preacher...
Cheat Curls - Exercise Technique
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Cheat Curls - Muscles Worked & Benefits - Cheat curls are a great curl bar exercise designed to build mass and power in the biceps. The trick with this exercise is to use more weight than you...
Barbell Curls - Exercise Technique
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Standing Barbell Curl - Muscles Worked & Benefits - The most basic and popular of all bicep exercises, the Standing Barbell Curl is an excellent way to develop the...
Hyperextensions - Exercise Technique
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Hyperextensions - Muscles Worked & Benefits - This exercise helps to develop the spinal erectors of the lower back. Hyperextensions are particularly effective in increasing lower back strength and...
Deadlift - Exercise Technique
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Deadlift - Muscles Worked & Benefits - The Deadlift is an overall power exercise that works the lower back, calves, forearms, glutes, hamstrings, lats, middle back...
Bent Arm Barbell Pullover - Exercise Technique
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Barbell Pullovers with Bent Arms - Muscles Worked & Benefits - Barbell Pullovers work the lats, chest, shoulders and triceps and are great for stretching the pecs and helping to widen the rib cage....
Seated Cable Rows - Exercise Technique
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Seated Cable Rows - Muscles Worked & Benefits - The Seated Cable Row is a great exercise for developing the thickness of the back, particularly the lower lats. It also works the biceps and...
One Arm Cable Row - Exercise Technique
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One Arm Cable Row - Muscles Worked & Benefits - Performing unilateral exercises such as the One Arm Cable Row can isolate specific muscles in the middle back, biceps, lats and shoulders. This...
One Arm Dumbbell Row - Exercise Technique
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One Arm Dumbbell Rows - Muscles Worked & Benefits - By performing the One Arm Dumbbell Row you can work one side of the body at a time isolating your lats and lifting...
T Bar Rows - Workout & Exercise Technique
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T Bar Rows - Muscles Worked & Benefits - T Bar Rows help to thicken the middle and outer back and also work the biceps, lats, lower back and traps. One of the best things about this exercise is its...
Bent Over Barbell Rows - Exercise Technique
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Bent Over Barbell Rows - Muscles Worked & Benefits The Bent Over Barbell Row is an old-school movement which builds thickness in the upper back, while also using the lower back and abs to...
Close or Medium Grip Pulldowns - Exercise Technique
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Close or medium grip pulldowns target the lats as well as biceps, middle back and shoulders.
Lying Cross Face Triceps Extensions - Exercise Technique
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Muscles Worked & Benefits The Lying Calf Face Extension is a great exercise to develop and tone the triceps. By working the muscle at such an unusual angle the extension movement gives the full...
Lat Pull Down - Exercise Technique
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Lat Machine Pulldowns - Muscles Worked & Benefits - The lat machine pulldown is a fantastic exercise for strengthing the upper back. While the entire area is exercised, the upper and outer back is...
Wide Grip Chin Ups - Exercise Technique
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Wide Grip Chin Ups - Exercise Techniques - The Wide Grip Chin Up is a great exercise that works the entire back with a specific focus on upper and outer back. The shoulders and biceps also benefit...
Hanging Serratus Crunches - Exercise Technique
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Hanging serratus crunches work the lats and the serratus muscles.
Close Grip Chin Up - Exercise Technique
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Close grip chins train the lats and serratus anterior.
Machine Pullovers - Exercise Technique
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Machine Pullovers - Muscles Worked & Benefits Exercise Type: Multi-joint Primary Muscles Worked: Latissimus Dorsi Secondary Muscles Worked: Biceps, Shoulders and Serratus Anterior Nicknamed the...
Cable Crunches - Exercise Technique
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Cable crunches, AKA rope pulls, with the abs with emphasis on the serratus muscles.
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.
Straight Arm Dumbbell Pullovers - Exercise Technique
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Straight Arm Dumbbell Pullovers - Muscles Worked and Benefits - The purpose of the Straight Arm Dumbell Pullover is to develop the pectorals and expand the rib cage. By working the serratus anterior..
Machine Flyes - Exercise Technique
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Machine Flyes - Muscles Worked & Benefits - Also know as the pec deck, Machine Flyes are great for creating definition of the middle chest and pectoral muscles. While not ideal for building mass...
Flat Bench Cable Crossovers - Exercise Technique
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Flat Bench Cable Crossovers - Muscles Worked & Benefits - Similar to dumbbell flyes, the Flat Bench Cable Crossover works the middle and inner pecs and shoulders. While the exercise is similar to...
Cable Crossovers Bent Forward - Exercise Technique
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Bent Forward Cable Crossovers - Muscles Worked & Benefits - The Bent Forward Cable Crossover is a specialised exercise which targets the inner, middle and lower pecs. The shoulders are also worked...
Incline Dumbbell Flyes - Exercise Technique
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Muscles Worked & Benefits Incline Dumbbell Flyes can work the delts, shoulders and triceps depending on where you position your hands. For working the chest place your hands perpendicular to your...
Dumbbell Flyes - Exercise Technique
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Dumbbell Flyes - Muscles Worked & Benefits - Performing Dumbbell Flyes work the chest as well as front shoulder muscles. The purpose of the exercise is to build mass of the pectorals, which pull...
Smith Machine Bench Press - Exercise Technique
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Muscles Worked & Benefits The main benefit of using the Smith Machine Bench Press is that you can push yourself without the need to have a spotter. It is the same as performing your usual bench...
Dips - Exercise Technique
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Dumbbell Flyes - Muscles Worked & Benefits - Performing Dumbbell Flyes work the chest as well as front shoulder muscles. The purpose of the exercise is to build mass of the pectorals, which pull...
Decline Dumbbell Press - Exercise Technique
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Muscles Worked & Benefits The Decline Dumbbell Press is perhaps one of the most under utilised exercises in the gym. Ideal for adding something new to your routine, the Decline Dumbbell Press,...
Incline Dumbbell Press - Exercise & Workout Technique
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Incline Dumbbell Presses - Muscles Worked & Benefits - The Incline Dumbbell Press aims to develop the middle and upper pectoral muscles. With a standard angle of 45...
Dumbbell Bench Press - Exercise Technique
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Dumbbell Bench Press - Muscles Worked & Benefits The benefit of using dumbbells for bench press exercises is the greater range of motion they provide....
Incline Bench Press - Exercise Technique
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Incline Bench Press - Muscles Worked & Benefits - The Incline Bench Press increases strength in three areas of the body. The upper chest is targeted, as well as the triceps and deltoid muscles....
Bench Press - Exercise Technique
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Bench Press - Muscles Worked & Benefits - The Bench Press is one of the most popular weigthlifting exercises ans is widley considered the true test of upper body strength. A compound exercise, the...
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.
How to Get Bulging Hamstrings Faster
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Why Are Hamstrings Often Poorly Developed? Hamstrings are commonly weak in athletes. The hamstrings aren't seen as the most prized muscle and compared to the chest, biceps, quads and back - little...
Bodybuilding Training Systems
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Many countries are renowned for specific training techniques, such as Bulgaria. The relative merit of each is a matter of contention.
Womens Physique Gym Training
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A significant difference exists between Figure Competitors and Bodybuilders, however there are some commonalities. Both strive to become lean and seek symmetrical development.
Strength Imbalances
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Swallow your pride and train your small muscles that have a may be holding you back from the strength gains you are seeking. As the saying goes, you are only as strong as your weakest link.
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...
Trap Training - One Arm Barbell Shrug
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Whilst conventional exercises can be effective in building the traps, it’s worth pursuing different exercises to enhance your gains.
The Barbell Squat
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The Back Squat is useful to evaluate the overall lower body strength a lifter. Known as the king of all exercises, it calls into action all the major muscle groups.
History of Progressive Resistance Training
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Resistance training stems back to the sixth century BC in southern Italy when the wrestler Milo was born. Milo explored how to smash through training barriers.
How to Restore Muscle Memory
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At some stage in your life, for whatever reason, you may find you have to put a stop to your training. It can be discouraging to return to gym after a layoff. You can use training and nutritional tric
Arm Exercises for Mass
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If you lift weights, chances are you are seeking bigger arms. Even if you compete at IFBB Pro level, chances are you are training to gain size on your arms.
Training for Team Sports
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Training should prepare athletes for real game situations. Conditioning should be focussed on not only performing to their best, but getting through the game with minimal injuries.
Workout & Exercise Mistakes
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Be wary of fads and hype in the fitness industry when it comes to training methodology. Ensure that you minimise risk and engage the services of a suitably qualified fitness professional when in doubt
Back Development with Deadlifts
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If you're looking for exceptional exceptional back, glute and hamstring development, you can't go past long range movements like deadlifts.
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...
Avoiding Aerobics
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If you’re seeking to lose excess body weight by extended periods of cardiovascular training, chances are your efforts are in vain and that there are better ways to lose the excess weight.
The Perfect Rep
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Productive training occurs when one perfect rep follows another. Perfect reps should form the foundation of any lifter’s training programe.
Goals for Strength Gains
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Without structure and tools, achievement of strength gains can be hampered.
Good Workout Technique
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By not using proper technique (form), you are not only reducing your potential for progress, you are actually increasing the likelihood of injury, which ultimately can have dire consequences from...
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
Forearm Training
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Many people claim that it’s near impossible to grow muscle on their forearms. This article explores ways to improve your forearms.
Deadlift Training
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Once upon a time the Deadlift was a foundation exercise in a lifter’s training program. In the ’70s, the deadlift was popular around the world and was responsible for the powerful physiques of...
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.
Charles Poliquin - How to Bench Press
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How to Bench Press Without Pain The Charles Poliquin Way Whilst the squat is the best way to add muscle mass to your frame, the most popular exercise would undoubtedly be the bench press. The...
Charles Poliquin - BioSignature Method
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the BioSignature Modulation Method relates to the relationship between body fat stores and hormonal profiles, and the methodology to improve site specific body composition.
Customising Your Gym Training Program
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Leading up to a competition, you have to put together a workout program that is suited to you as an individual. As each individual has different strengths and weaknesses, there is no one routine is..
The Gym Training Partner
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There’s no time like leading up to a competition when having a dependable training partner could be more important. As the contest approaches, every workout counts and there is no time for any letdown
Training Weak Areas
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When weakness is experienced in a body part, choose exercises that work that specific area and arrange your training program to give those exercises special priority.
Weak Point Training
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Weak Point Training is the recognition of weak muscles, and the use of strategic training to bring these lagging muscle groups to balance with their superior counterparts.
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.
Cortisol
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A combination of carbohydrate and protein alone has been demonstrated to reduce cortisol levels whilst increasing insulin levels and growth hormone levels after exercise.
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.
The Best Workout & Training Time
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The best time to train is a highly individual choice. The key is to fit in your training at a time that suits you best, to ensure that you are maintaining consistency with your training.
Split System Training
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Split System Training is where you divide up your training so that you train only selected muscles in a session, not the whole body at one time.
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...
Training Intensity
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There is a great array of methods to add to the intensity of your workout, to ensure that you achieve bigger, stronger and harder muscle development.
How to Measure Muscle & Body Fat
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Whilst nature has given you a particular body type, when you add lean muscle and reduce fat, you are changing the composition of your body.
Endomorph
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The Endomorph should train with high set, high rep training, to help burn off excess fat.
How Long Should I Rest Between Sets?
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It is important to pace yourself properly during a workout. If you try to train too fast, you risk cardiovascular failure before you have worked the muscles enough.
Mesomorph
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The mesomorph will find it relatively easy to build muscle mass, but needs to include a variety of exercises in the program to ensure that the muscles develop proportionately and well shaped, rather t
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.
How Many Sets & Why?
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The amount of sets required to exercise a body part depend on the complexity of the muscle.
How to Achieve Muscle Definition
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Without strictness of form, you will not be able to bring out the level of separation required in bodybuilding competitions.
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.
Powerlifting for Bodybuilders
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As a bodybuilder, try using a powerlifting phase to add new stimulus to your programme, and quality muscle to your frame.
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.
Bodybuilding Accessories - Whats Available?
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A variety of training accessories are available to help you get the most out of your workouts.
Bodybuilding & Stress
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Stress is generally defined as emotional state characterised by muscular tension, irritability, depression, and increases in both heart rate blood pressure. In our modern lives, there is much...
Bodybuilding & The Flu
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What Is The Flu? The flu is a contagious respiratory illness caused by influenza viruses. Different strains exist, with the degree of illness ranging from mild to severe, even leading to death in...
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...
Diabetes & Bodybuilding
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A bodybuilding program has many benefits for people of a wide range of ages. These benefits spread across physical, physiological and mental domains. Diabetes affects 171 million people worldwide...
Weight Training Tips
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Regardless of you level of experience in bodybuilding, here’s a few ways you could consider changing your training and nutrition to improve your results.
Choosing a Personal Trainer
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Whatever you goal, whether it’s fat loss, to increase muscle or improve your nutrition, ensure that you seek a certified, and qualified professional.
Choosing a Training Partner
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If you ever feel that you can’t get through a strenuous workout without someone pushing you, or that you couldn't push out that extra rep out of fear of dropping the weight on yourself, maybe a...
Achieving Your Weight Loss Resolution
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Without doubt, the number one New Year’s Resolution is to lose weight. Whether you are looking to lose fat, or get a little leaner, you probably want to show more of the muscle you’ve worked so hard..
Gym Warm Up
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Warming Up Before a Gym Session When done correctly, a warm up can give you a better workout, faster progress, and result in fewer injuries. The specific warm up required will depend on your areas...
Overtraining
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Overtraining is when you train too hard or too frequently for your body to recover from training.
Training - Injury Prevention & Recovery
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Bodybuilders often complain of aching joints, sore muscles and stiff backs. Unfortunately, injuries are common with many athletes, especially bodybuilders. The unfortunate aspect of injuries is...
Ectomorph Training for Bulk
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Ectomorphs have difficulty gaining mass. They can be frustrated by the lack of gains, despite training consistently.
Weight Training for Fat Loss
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To lose weight, you must achieve a caloric deficit. That means, your calorie intake must be less than the calories used for energy. These calories used referred to as the ‘Basal Metabolic Rate’ (BMR).
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 to Look for When Joining a Gym
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For many, it takes courage to join a gym. The expectation of critical members sizing you up as you enter for the first time is enough to put any new trainee off entering a gym. The comfort 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
Gym Training for Teenagers
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Getting started in bodybuilding can be daunting for a teen, but there are a few key points to take note of to help you get started. Get Training Advice Many gyms provide staff to assist you with...
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.
Is it Important to Train Legs
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For some the extent of their bodybuilding training constitutes ensuring all the ‘beach muscles’ are their primary focus in the gym. This means the pecs, biceps, shoulders and abs, maybe even the...
Free Weights vs Machine Weights
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The use of machines versus free weights is a longstanding debate among bodybuilding experts.
How to Get Abs for Summer
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The proverbial washboard midsection, or ‘six pack’ could be the single most desirable body part to have. At the beach, a well-defined set of abdominals is a real head turner. To burn through...
Weight Training Recovery
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Rest and recovery is when you grow, not in the gym. Researchers from the US have shown that your muscles are still recovering from exercise even though they no longer feel sore.
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.