Has it gotten to the point where you feel as if you’ve tried everything in an attempt to add 5 or 10 pounds of muscle to your frame?
Everything may be a bit of an overstatement, but we’re betting there’s a simple remedy you’ve overlooked. When it comes to building muscle mass, you have to [...]
Bodybuilders frequently train to failure when they work out–it’s how they define intensity. Powerlifters and other strength athletes, on the other hand, define intensity by the amount of weight they lift; they rarely train to failure. Yet if your goal is to build strength, you may want to think more like a bodybuilder. Thanks to [...]
Facts if the case
10% drop in weight
A 10% drop in weight may seem like a lot if you’re squatting with 400 pounds (a 40-pound drop), but if you’re using 50-pound dumbbells, that’s only a five-pound reduction per dumbbell.
20% drop in weight
A 20% drop in weight is a good reduction for both [...]
The Octagon sits ominously silent, awash with high-intensity light as it soullessly awaits its warriors to bring it to life. This steel-mesh eight-sided cage exists solely for the purpose of containing two men locked in hand-to-hand combat. Armed with nothing more than physical skill and using their limbs and joints as weapons, they possess a [...]
Hypothesis
Periodization refers to the systematic changing of workout variables every few weeks (i.e., weight, reps, sets, rest, exercises) to prevent plateaus in strength and muscle gains. A “newer” style of periodization–undulating periodization, which involves changing variables every workout–has exercise scientists very excited. Most exercise scientists think this is an innovative way to train, but Joe [...]
Description of the Workout
This routine is Mark Rippetoe’s variation of Bill Starr’s 5×5. Muscle gains of 30-40lb in six months are possible for a well fed lifter as well as massive strength gains in the major lifts.
The Routine
Workout A
Exercise
Sets
Reps
Squat
3
5
Bench Press
3
5
Deadlift/Power Clean*
3
5
Workout Notes:
*Alternate deadlifts and powercleans every “A” workout
Workout B
Exercise
Sets
Reps
Squat
3
5
Incline Bench Press / Military Press*
3
5
Chin-ups / [...]
Young bodybuilders often make a common error: they fail to realize that shoulders are a complex bodypart. These trainers tend to think it’s necessary to have wide shoulders to promote a V-shaped torso, but an examination of the shoulders reveals there’s a lot more to them than width.
First of all, there are the deltoids. These [...]
Facts of the case
With straps Wrist straps come in a wide variety. Most are the basic canvas type that you loop around your wrist and the bar. Some involve a Velcro closure that wraps around your wrist and a hook that goes around a bar or a barbell. Regardless of the style, they all [...]
Should I always train to absolute failure?
I never push a set to the extreme where it’s impossible for me to do another rep. To me, that defeats the purpose of bodybuilding. I’m in this to stimulate or “inspire” the muscle to grow, not crush it to a level of submission so it can never recover. [...]
Less is more
Less is more is a popular maxim with short people, the Hershey’s Kisses division and minimalists. So what the heck does it have to do with you? After all, you’re probably not that short, you rarely indulge in chocolate and your physique goals are anything but minimal. Yet if you’re interested in both [...]
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