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Finding it hard to meet your fitness goals? The problem might lie in your own habits which might be affecting your ability to succeed. We take a look at 5 of the biggest exercise personas and how...
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...
Getting your abs to show is probably the holy grail for a lot of trainers out there. One of the most common complaints though during the quest for abs is that the lower abdominal muscles are always...
Although optimal rest interval is a key variable that’s hotly debated in any given weight training program, it’s surprising the lack of research that exists on the subject. This is especially the...
Velocity-based strength training dictates that the speed at which an exercise is performed can have a large influence on the power of the movement and resultant neurological & morphological adaptation
When it comes to weight training, there are a variety of factors that everyone wants to improve. These can all be lumped into power, strength, hypertrophy or endurance. Different workout...
It may surprise some readers to learn that soccer (or football for the purest!) is regularly the subject of scientific research, particularly in the past 5 years or so. Studies range from...
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...
The science of hydration has evolved considerably and quite dramatically in the last decade or so. When it comes to hydration, most people consider it an important aspect of exercise and...
What's it like to build muscle over 40? We take a look at factors affecting muscle growth as you age and provide tips on how to be building muscle when you're over 40. Focusing on weight training...
Periodisation has been a trendy word in strength training circles for some time now. In theory it makes sense, i.e. gradually increase intensity/volume, thus allowing the body time to adapt to...
There was a time when strength training was only the domain of muscle-bound sprinters, body builders and other strength athletes. But ask any of the top 10 finishers in the Olympic marathon,...
As you age, building muscle becomes much harder for a variety of reasons. These range from ageing related biological and physiological changes to your body, environmental changes such as the...
At most gyms you see, trainers seem to be doing the same old, tired, typical exercises. These are also the trainers who complain about the fact that they’re not making any gains. Of course, the...
Have you ever tried to lose weight and failed? Perhaps you've decided to reduce your body fat percentage this year? Well pay close attention, because we're going to look at the top reasons why...
With every new year comes new resolutions to get fitter and get healthier. But gone are the days where this meant just going to gym, doing some weights and then jumping on the treadmill for your...
One of the biggest parts of succeeding in the Maxine’s Challenge is committing to the training, which can sometimes be extremely hard, especially for those who are new to continued exercise....
Now that another successful year of the Maxine’s Shape Up Challenge has finished for 2015, get ready for a bigger, bolder and more exciting Maxine’s Challenge 2016. For those of you who are new to...
Training for the Max’s Challenge is one of the most important aspects to helping you achieve success and reaching your goals. Whether you want to build mass, gain size, get ripped, build strength...
After another impressive year for the Max’s Muscle Up Challenge 2015, the upcoming Max’s Challenge 2016 promises to be just as exciting and brimming with more challengers, bigger and better prizes...
Endurance training approaches have traditionally centered on one of three models: 1) Threshold Training, 2) High Volume Training, and 3) High-Intensity Training. Most of these are relatively well know
September is finals football time, which probably explains why the current special September issue of the International Journal of Sports Physiology and Performance contains an array of studies...
Ask most exercise scientists today whether the body burns any appreciable amount of fat during high intensity exercise and most will tell you it’s next to nothing. But a study just released is set to
Everyone experiences training problems every so often. And just like Hollywood movies these days, nothing is really original anymore. The majority of issues that people experience while they train...
Most experienced strength trainers will tell you if you want to gain size then you need to employ higher reps (i.e. 10-12), whereas if strength gain is your primary goal then you need to be...
Do you ever have one of those days where you hit the gym and you try lifting the weights that you normally do, but just can’t? For some reason, your strength levels are off, your stamina is off and...
Biohacking also known as wetware hacking is an umbrella term for a movement which is based around the idea of engaging biology with the ‘hacker’ ethic. When you hear the word ‘hacker’, most people...
Achieving your best body ever is hard work. And for every genetically gifted individual with a perfect physique, there’s 1000 other trainers who try just as hard and still come up short. Unlike...
Sitting Disease is slowly killing us all. And it’s fast becoming one of the more nefarious factors affecting our lifespan. Sitting disease is a more recent term coined by scientists that refers to...
The Bench Press. We all do it, we all know what it is, but the average trainer can barely just lift their body weight. Which is about as embarrassing as having a massive upper body but chicken legs...
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...
Roll up, roll up! Your sleeves that is. Better yet, throw out anything with sleeves, because it’s time to pack on some serious size to your biceps and triceps. Your arms may not be a large muscle...
Continual gains, both in strength and muscle size is one of the most common goals to working out and training. However, the longer you train, the harder it is to experience greater gains. One of...
There’s plenty of reasons people cite for not getting to the gym. It can be something as simple as too costly or even the time and hassle it takes to get to the gym. For this reason, researchers...
It can be difficult to choose and settle on a workout regime, because there's so much conflicting information out there. One of the questions that stumps people as they progress through their...
Unless your genetically gifted, losing weight and being ripped and toned can be an incredibly tough goal to achieve. But you can make things easier for yourself with some simple tips and tricks...
Most people know the feeling of being run down – you've been run off your feet, burning the candle at both ends, and just when you need it least, you come down with a cold...
Dynamic stretching is a new form of stretching rapidly gaining in popularity due to its proven benefits for performance (both explosive and endurance). Brazilian soccer is just one example of a...
There comes a time when you’ve trained for a couple of months or a couple of years and you find yourself at a stage where your muscle growth seems to have shrivelled up. You train day in and day...
The squat is arguably one of the best if not the definitive exercise for any serious trainer. Due to its movement pattern, many trainers are warned however about the dangers of squatting past 90...
Hunger cravings are often the Achille’s heel of diets. They hit at the most inconvenient of times and it can often be a real struggle to say no to that extra bite or that oh so tiny chocolate bar...
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...
Common sense and scientific research often agree with each other, and pretty much everyone agrees that you're more likely to stick to an exercise program if you're doing something you consider easy...
We all know exercise is good for us, and there is a lot of research out there supporting the idea that regular exercise can strengthen the immune system in the long run....
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...
Have you heard the story about Big Dave? He used to be that trainer everyone admired, because it seemed as though he was making gains each and every single week. There didn’t seem to be a week...
Reasons for not being able to build muscle are many. They vary from anywhere between nutrition, training, to genetics. This is a list of top reasons why you may not be building muscle and potential...
If you've ever tried to lose weight, you've probably had a lot of people trying to tell you the best way to do it, and there's a good chance you've heard people talking about fasted...
Lots of people want to build significant amounts of muscle, but there are a lot of different and conflicting bits of information around. For a beginner, this can be extremely confusing when it comes..
Shoulders, the long lost muscle group that always seems to be pushed back whenever you don’t feel like working out. For a muscle group that is used extremely often, it always seems to be relegated...
Watching your average 65+ year old pumping out his sets out at the gym in hast is not your average sight – most will agree. But brand new research out of the Clinical Exercise Research Center...
For a  lot of people, a sculpted six pack is a dream that they will spend hours in the gym, do thousands of crunches, and follow a strict diet working toward. A rock hard set of abs is the...
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
We are a nation of smartphone owners. 81% of Australians own a smartphone, and this figure is on the rise (1). Nearly 60% of the population consider it to...
Good exercise programming is the difference between making solid gains and injuring yourself. Although it’s easy to find a great program for free on the internet these days, there’s nothing better...
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
One of the greatest challenges for coaches, competitive athletes and even novice trainers is how to best tailor training load so as to optimise training adaptations and ultimately performance....
Do you find yourself at the gym sometimes, lifting the same weight, for the same amount of reps and sets and feeling like there’s just no way this is going to get any easier? Which is frustrating...
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...
You've worked hard in the gym, and your body has decided to punish you. It doesn't seem fair, but the stiffness and ache of Delayed Onset Muscle Soreness is something that almost everyone who...
If you’re clueless, the gym can be a dangerous place. But even if you’ve been training for a while now, more than likely you would have been injured in some way shape or form when at the gym....
They say that if it doesn’t hurt, you’re not doing it properly. To some extent, that’s true, especially if the pain you’re experiencing is caused by Delayed Onset Muscle Soreness, or DOMS. DOMS is...
When it comes to most competitive sports, speed and strength are two of the most sought-after physical qualities in athletics. Funnily enough these qualities have traditionally been trained...
Just like food and diets, you’re bound to find trends and fads within the exercise and fitness scene. Let’s take a look at the top 5 exercise trends that will most likely explode into popularity in...
High Intensity Interval Training or HIIT, which is sometimes known as Tabata after a very popular and specific form of this type of exercise, is exploding in popularity.   High Intensity Interval...
If you regularly attend the gym or prefer a bit of endurance exercise, it’s highly probable that you’ve heard of the concept of high intensity exercise (HIT) or high intensity intermittent...
More than anything, most guys want to know how to get bigger and more defined, so that they can resemble the fitness models and physique competitors that you so often see in the media. They want...
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,...
The Arnold Classic or the Arnold Sports Festival is an annual event that occurs in Columbus, Ohio in the United States every year during late February or early March. Since the festival’s inception...
How to Build More Muscle as an Advanced Trainer - Let’s face it, building muscle gets harder and harder the longer we work out. This is because it takes more stimulus and therefore more muscle...
Most female trainers and dieters would have tried calorie counting at least once in their lives or at least have thought about it. Whether or not calorie counting has worked for you in the past,...
Calorie counting is not a new concept, but it is definitely a divisive one. Opponents of calorie counting often state that it is a gross over simplification of the way nutrients interact with...
Could something as simple as a regular 5-minute cold shower be an effective tool for fat loss? Sounds too good to be true – but you might be surprised to learn that there is a surprising amount...
Following a hardgainer diet isn’t easy, especially considering you’ll be eating potentially a lot more than you’ve been accustomed to. Other problems faced by trainers following a hardgainer diet...
Snacks are an important part of any hardgainer diet and are an easy way to break up the daily food intake so you aren’t overly full for the whole day, which can really impact your compliance with a...
Planning a good hardgainer diet is the most time consuming, but most important part of succeeding in gaining muscle and mass. You can workout as intense and with as much volume as possible, but if...
Hardgainers are a common bodybuilding term for those trainers who just can’t seem to gain substantial weight or muscle mass no matter how hard they train or how much they eat. A lot of trainers...
So many people want to know the secret behind the perfect hardgainer workout routine or training plan to help build mass. In reality there isn’t one hard and fast rule to designing the perfect...
Hardgainer workouts, like any workouts need to adjust and change as you build more muscle and grow stronger. The heavier a weight, the more muscle units are recruited to help lift the weight and...
Starting a new workout is always hard. There are so many exercises and variables that it can be a bit overwhelming. Hardgainers especially can find it demoralising when they’re not making the...
Oh great, another hardgainer article you might be thinking. But guess what, you’re wrong and here’s why. After reading literally hundreds of hardgainer articles (and losing mass while doing so),...
Gaining muscle or even putting on weight can be quite hard for some people. Commonly referred to as “hardgainers”, these people tend to have thin frames and a very fast metabolism. A lot of the...
Muscletech’s latest muscle building supplement Clear Muscle adds to the growing range of Performance Series products from the well known company. With only a single key active ingredient making up...
Muscletech’s Clear Muscle is the latest supplement from their ultra popular Performance Series of supplements. Touted as one of the strongest muscle building supplements ever released from the...
Muscletech’s Clear Muscle is one of the most innovative supplements to have come out in the last few years and is set to reinvigorate the popularity of HMB. Based on recent clinical studies looking...
Has your weight and fat loss dried up? It could mean that you've hit the dreaded weight loss plateau, a situation which can easily lead to weight regain. Avoid this situation by learning some of...
Nutrition and exercise go hand in hand. If the body is not supplied with the right fuel at the right time, short term performance may suffer, leading to fewer gains in the long term if poor...
Body Weight Training is a form of strength training that doesn't use any form of free or machine weights, simply the weight of your own body. There are many myths and ideas surrounding the use of...
CrossFit is one of the better known recent fitness trends to have gathered sufficient momentem to develop into its own fully fledged exercise discipline. Like most fitness trends that gain any...
Bodybuilding is particularly difficult for those guys with an ectomorph body type. With a naturally raging metabolism, they find it difficult to put on fat, let alone muscle. Their bone structure ...
So you've decided you'd like to start lifting weights. Congratulations! You've taken the first step towards being fitter and healthier, slimmer, stronger and...
Crossfit might be one of the most popular and controversial exercise regimes out there at the moment, and there is a lack of middle ground between fierce detractors and loyal devotees. Crossfit has...
Thankfully there has been a massive increase in the number of women who lift weights. More and more people are gaining the health and fat loss benefits...
In the never ending quest to go further, faster, harder, longer etc, scientists are forever looking at new methods of training, diet and supplementation. One particular model/theory that has...
Read more about an increasingly popular weight loss program created by esteemed personal trainer Michelle Bridges. The 12 Week Body Transformation (12WBT) incorporates a comprehensive diet and exer..
Read about some of the latest supplement news and research including how cordyceps may help you lose weight and how fish oil can improve your muscular strength...
CrossFit is an all encompassing sport and training style with its own well developed community. To read more about what CrossFit entails, the workouts and the community of CrossFit, read part 1 of...
CrossFit Review for Athletes & Bodybuilders The overwhelming impression this writer received whilst researching this article was one of dichotomy – two extreme opinions, and very little in between....
Read about some of the latest supplement news and research including how citrulline helps to preserve muscle mass and how creatine works better with ginseng...
Getting cut or getting ‘aesthetic’ is probably the hardest out of the two phases of bodybuilding. The majority of people find it fairly easy to gain weight and bulk up, however, getting your body...
It’s a popular pursuit and one that’s been heavily studied, but is getting stronger just the same as getting bigger? Certainly not! Exercise physiology research has proven over and over again...
Are you going nuts because you’re injured and can’t train? Depending on your injury you may have been told by your physical therapist that you can’t put excessive stress on...
Partial reps are reps during which the weight is not lifted through the entire range of movement (ROM) of the joint. For example, during a bench press, the bar is only brought down half way, instead..
In recent years, researchers have discovered that the elderly not only require a different approach to their protein intake but also to their weight training if they want to maximally stimulate muscle
What is the linking point between you and your weights? For the vast majority, it is your hands. In many instances amateur bodybuilders and athletes forget about the only thing that separates them...
It seems almost inevitable that injuries happen when we exercise or play sport, and the harder we go, the more likely we are to get injured. I'm pretty sure everyone's fairly familiar with good...
Tabata Training or the Tabata Interval has over the past decade gained massive popularity as a training style or method to increase both aerobic and anaerobic fitness. A favourite...
Regardless of whether you’re a bodybuilder or a strength athlete, sometimes plateaus happen. This may be due to a variety of reasons including genetics, nutrition, and/or technique to name a few....
Simply put, rock climbing is a group of sports that involves climbing rocks and rock-like structures. It might sound boring and simple, but can be one of the most physically gruelling activities out..
Tricking is a freestyle sport that focuses on aesthetic movements of the human body, drawing inspiration from a variety of martial arts (such as tae kwon do, wu shu, and capoeira), gymnastics, and...
There's no doubting the popularity of compression garments in a range of sports, but is there any actual scientific evidence showing they improve recovery and/or performance? You betcha there is...
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
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...
While taking the occasional off day from exercise and healthy eating is good, learn why you should never have more than 3 days off
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.
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...
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!
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
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 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...
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?
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.
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
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)
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...
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.
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...
Post-Workout & Non-Workout Sports scientists love to talk about ‘windows of opportunity’, which are the specific periods of time where you can alter your nutrition, training, recovery and...
Sports scientists love to talk about ‘windows of opportunity’, which are the specific periods of time where you can alter your nutrition, training, recovery and other factors to maximise your...
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. 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   In recent years there has been an increased interest in barefoot training. This has been considered a ‘fad’ by most professionals, however, it is...
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...
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...
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...
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...
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...
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...
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 & 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 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,...
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 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 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 & 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...
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 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...
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...
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 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...
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...
High Intensity Training What Are the Variables of Training? There are 3 main variables of fitness training: intensity, frequency and volume. Frequency refers to how often you train whether it is...
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...
The three key elements in building quality lean muscle are undoubtedly rest, training, and nutrition. Even though rest can mean not lifting for two...
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...
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...
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...
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 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...
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...
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 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 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! 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 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...
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...
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....
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...
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.
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 -  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...
Named and invented by the man himself, Arnold Schwarzenegger came up with this exercise as a way to target all three heads of the shoulder. Considered a functional exercise by many, it also works...
The rear delts are notoriously hard to work out and aren’t many people’s strongest portion of the shoulders. It is also a fast muscle to fatigue. This exercise however can add some variety to your...
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...
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 Raise - Muscles Worked and Benefits Exercise Type: Isolated (single joint) pull Primary Muscles Worked: Medial Deltoid Side Lateral Raise - Exercise Workout & Technique. This exercise...
Shrugs - Exercise Workout & Technique. This exercise is generally performed in a standing position. Begin with holding two dumbbells by your side, knuckles facing the floor and palms facing in...
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...
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...
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.
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
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 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 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...
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
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 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...
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
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
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,
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...
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 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...
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 - 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 - 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...
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 - 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 - 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 - 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...
Roman Chair Exercises - Muscles Worked & Benefits - The Roman Chair works your upper abs by positioning the body at a 70 degree angle. By raising your torso as far forward as possible in this...
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...
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 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...
Bench Dips work the triceps, chest and shoulders.
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 target the triceps.
Dumbbell Kickbacks target the triceps.
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...
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 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 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..
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...
Triceps Cable Pushdowns target the triceps.
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...
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 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 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...
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 - 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 - 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 - 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....
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 - 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...
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 - 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...
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 - 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...
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 - 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 - 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 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 - 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 - 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 target the lats as well as biceps, middle back and shoulders.
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 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 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 work the lats and the serratus muscles.
Close grip chins train the lats and serratus anterior.
Machine Pullovers - Muscles Worked & Benefits Exercise Type: Multi-joint Primary Muscles Worked: Latissimus Dorsi Secondary Muscles Worked: Biceps, Shoulders and Serratus Anterior Nicknamed the...
Muscles Worked by One Arm Cable Pulls Lats, Abs & the serratus muscles. Exercise Type: Multi-joint How to do One Arm Cable Pulls Position yourself so that you make contact with the floor with your...
Cable crunches, AKA rope pulls, with the abs with emphasis on the serratus muscles.
Supersets are two exercises performed sequentially without stopping, to add intensity to your training. Use this appropriately for optimal gains.
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 - 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 - 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...
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...
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 - 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...
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...
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...
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 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 - Muscles Worked & Benefits The benefit of using dumbbells for bench press exercises is the greater range of motion they provide....
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 - 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...
FST is a pain-free assisted stretch that reaches down to the deepest levels – dramatically improving an athlete’s mobility and flexibility.
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...
Many countries are renowned for specific training techniques, such as Bulgaria. The relative merit of each is a matter of contention.
A significant difference exists between Figure Competitors and Bodybuilders, however there are some commonalities. Both strive to become lean and seek symmetrical development.
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.
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...
Barbell rows require such neural drive to maintain a correct posture throughout the exercise that it can actually detract the exercise. One arm dumbbell rows can overcome this....
Whilst conventional exercises can be effective in building the traps, it’s worth pursuing different exercises to enhance your gains.
To get the most out of your training, start with the heavy work, and finish with functional movements. The heavy work primes the central nervous system and can actually make the functional training fe
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.
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.
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
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.
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.
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.
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
If you're looking for exceptional exceptional back, glute and hamstring development, you can't go past long range movements like deadlifts.
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...
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.
Productive training occurs when one perfect rep follows another. Perfect reps should form the foundation of any lifter’s training programe.
Without structure and tools, achievement of strength gains can be hampered.
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 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
Many people claim that it’s near impossible to grow muscle on their forearms. This article explores ways to improve your forearms.
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...
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.
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...
Commonly, bodybuilders are significantly overtrained. For this reason, tapering, employed in periodisation, whereby training volume is reduced is of benefit to bodybuilders, as well as other sports pe
the BioSignature Modulation Method relates to the relationship between body fat stores and hormonal profiles, and the methodology to improve site specific body composition.
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..
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
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 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 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
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.
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 involves completing a whole rep of a movement, followed by a half rep, then alternating full and half reps until the set is finished.
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...
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 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...
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.
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 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 Training Principle is a Power Principle that involves giving a weak or lagging body part special priority in your workout schedule.
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 involve doing sets of a body part you want to train with increased intensity in between sets of other exercises throughout your workout.
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 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 is where you divide up your training so that you train only selected muscles in a session, not the whole body at one time.
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...
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.
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.
What is an Endomorph? The body of the endomorph is round and soft, with the appearance that much of the mass is concentrated in the abdominal area. The arms and legs are short in length and taper,...
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.
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
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 amount of sets required to exercise a body part depend on the complexity of the muscle.
Without strictness of form, you will not be able to bring out the level of separation required in bodybuilding competitions.
The pump is when your muscles swell up beyond their normal size, your veins stand out, and you feel huge, powerful and energised.
As a bodybuilder, try using a powerlifting phase to add new stimulus to your programme, and quality muscle to your frame.
Each type of athlete usually has a predominant muscle fibre type, that being the type that best suits their sport.
A variety of training accessories are available to help you get the most out of your workouts.
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...
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...
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...
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...
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.
Whatever you goal, whether it’s fat loss, to increase muscle or improve your nutrition, ensure that you seek a certified, and qualified professional.
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...
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..
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...
Symptoms of Overtraining in Bodybuilders Overtraining is when you train too hard or too frequently for your body to recover from training. It is important when you start bodybuilding training to...
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...
Ectomorphs have difficulty gaining mass. They can be frustrated by the lack of gains, despite training consistently.
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).
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...
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...
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
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...
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.
Why is Recovery Important? 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...
Hard gainers can find it hard to put on weight. This article explores diet, training and supplementation to help the hard gainer add much needed weight.
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...
The use of machines versus free weights is a longstanding debate among bodybuilding experts.
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...
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.
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.
Nutritional intervention will greatly limit muscle damage, enhancing muscle training adaptations and limiting recovery time between intense training sessions.
Multi-Exercise Sets is a simple and effective way to add intensity to your training.