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It’s not every day that you come across a strength training intervention study that lasts 40 weeks! What’s more, you seldom see weight training intervention studies in elite distance runners. For...
Most of you who train legs (and we hope that’s the majority of people reading this article!) will usually have the same big picture programs of how to make the legs grow. Do some heavy back...
When you break down a typical professional soccer match on a macro level, its consists of players running anywhere between 8-12 km per game, but on a micro level, it’s the limited short...
There’s little doubt that weight training plays a crucial role in the strength and conditioning of Olympic sprint track cyclists’ who are known so well for their incredibly huge legs.  But its less...
Skinny African’s & Ethiopians runners are not the average people you expect to see in your local gym. But is that because weight training is detrimental to their running performance? Well yes and...
Researchers from the prestigious Collingwood Football Club and Victorian University are one of the pioneers leading the way in studying the numerous applications of the cost-effective and highly...
In the gym everything is controlled. The number of sets, amount of weight, speed of contraction/extension, number of exercises and so on. But on the playing field – it’s a different ball game...
Resistance bands are an increasingly popular form of resistance training, with key benefits being that is cheap, portable and functional. But what are some key exercises that one can perform using res
After discovering that the hexagonal barbell squat is best for power, Irish researchers recently set about determining the optimal weight load for producing maximum power in professional rugby players
Vertical jump capacity is a common measure used to assess power ability in a number of sports. Moreover, the vertical jump itself is frequently used together with other explosive body weight...
Elastic resistance bands have typically been use in rehabilitation, however, nowadays their use is more widespread with applications such as speed and agility training, strength and conditioning,...
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...
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...
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...
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...
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...
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....
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 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...
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
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 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 - 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 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 - 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 - 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 - 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 - 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 - Muscles Worked & Benefits - Leg Extensions define and shape the front of the thigh without the risk of losing mass. The exercise is...
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 - 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 - 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 work the quads, hamstrings, lower back, and glutes.
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 work the quadriceps, calves, glutes, hamstrings, and lower back.
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...
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 - Muscles Worked & Benefits - The Deadlift is an overall power exercise that works the lower back, calves, forearms, glutes, hamstrings, lats, middle back...
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...
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.
Many lifters complain of their knees collapsing in when they complete squats. One common solution is to squat with a lifting belt around the lifter’s thighs.
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...
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.
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...