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10 Reasons You're Not Building Muscle
Building muscle and packing on the pounds isn't just about "picking things up and putting them down." What's holding you back?
Row to Get Ripped
Rowing has been a proven strengthening and conditioning tool for ages (Vikings aren’t traditionally thought of as weaklings, are they?). Yet, when it’s time to do cardio, most guys walk right past their gym’s Concept2 rower and head straight for the treadmills. That’s a huge mistake: Rowing is one of the most dynamic total-body exercises you can do. When done correctly, rowing hits the bi’s, lats, spinal erectors, core and legs all at the same time.
6 Sleep Tips For Weightlifters
Sleep is essential for muscle repair and mass gan. Try these 6 sleep tips for bodybuilders to get a better night's rest.
The Truth About Post-Workout Nutrition
In life and in fitness, consistency is one of the main secrets to success. You can’t work out once in a while and expect to see real results. The same holds true when it comes to your post-workout nutrition; it’s consistency over time that will bring about major changes. Feed your muscles what they need after every workout within the metabolic window, and you will be amazed at the body you'll achieve.
5 Surprising Places to Touch Her
We all know where the obvious sources of pleasure are, but there are other areas on her body that when touched, can bring her to climax. Switch up your routine by paying attention to these often overlooked sweet spots.
10 Signs You're Bad in Bed and Don't Even Know It
Fix it: “Foreplay, foreplay, foreplay—I can’t say it enough!” Morse says. You may be ready to go the second you get home, but you have to remember, sex is mostly mental for women. They have to be warmed up, physically and mentally. “Most women not only enjoy foreplay, but we need it in order to get aroused before actual intercourse,” Morse says. Foreplay can even start hours before you're through the door. Send her a text about how much you can’t wait to see her or how beautiful she looked this morning. Then when you get home kiss and caress her before you start taking her clothes off. Foreplay isn’t a suggestion; it’s a requirement for most women.
The Injury-Prevention Training Guide
There are two classes of injuries: traumatic and cumulative. Traumatic injuries are those accidents that happen in sport or daily life, such as rolling your ankle on a trail run or crashing your bike on the morning commute. Cumulative injuries relate to tissue damage that occurs over time as a result of repetitive strain. These types of injuries creep up and may be a function of poor posture, faulty movement patterns, or improper training.
This program is based on the use of three exercises (leg extensions, leg presses and hack squats) that directly target the quadriceps with little stress placed on the hamstrings and calves. If your quads are a weakness, you should prioritize them by training them all-out after a rest day, when they are freshest.You can substitute front squats for leg presses, but that may fatigue your hamstrings, glutes and lower back before your quads get enough work. Since any type of squat requires balancing the weight under control and consideration of protecting the back, leg presses can be more effective in keeping full attention on the quads.
The Great Pyramids of Arnold
Arnold Schwarzenegger had perhaps the most aesthetic physique ever. “When I trained, I tried to do all rep ranges in the same workout,” Schwarzenegger has said. “I’d lift heavy weight with low reps, light with high reps, and moderate with moderate reps. It gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. I’d even take it a step further and perform all these rep ranges in the course of a single exercise by using one of my favorite training principles: pyramids.” Despite his relatively high rep ranges, Schwarzenegger typically used the pyramid principle, increasing weight and decreasing reps on each set of a given exercise. As it turns out, he was ahead of his time: New research suggests pyramid training can increase size and strength.
Your Bodybuilding Dream
Are you delusional or realistic about your physique goals?
Steve Reeves' Immortal Physique
Our bonus gallery of legendary bodybuilder, actor, and fitness icon Steve Reeves.
10 Habits You'll Pay for in 10 Years
A decade goes by fast. In no time those bad habits that you have now can do big damage to your mind and body later on. Whether it’s skipping breakfast or eating too fast, drinking a little too much (and too often) or spending way too many hours planted in front of the TV, work on putting an end to the bad habits now, so you don’t pay for them later.
Two-Arm vs. One-Arm Exercises
When you perform the exercise with just your right arm, the lack of counterbalancing weight causes your torso to twist toward your right side in the bottom position, forcing you to resist that twisting by contracting your obliques. As you begin to hoist the dumbbell with your right arm, the momentum generated by the action - along with the pulling of your torso muscles toward your left side to resist the pull of the weight on your right - causes your torso to rotate toward the left. This is cheating, despite the fact that you can't control it. This also happens on one-arm dumbbell rows as well as with standing exercises such as upright rows, lateral raises, front raises and dumbbell curls.
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Neck Training, Gymnastics, Triathlon Training & Strength Coach Talk - Zach Even-Esh
Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!
8. Plyometrics can be supersetted with weight training exercises. If you’ve got room in your brain for one more concept, here’s one you can use to boost your success with plyometrics: post-tetanic potentiation (PTP). All this means is that you can get a more powerful muscular response from a second exercise by preceding it with a strong muscular contraction. PTP is what happens when you lift a heavy box and then immediately lift a lighter box – the second box will feel especially light because the same fast-twitch fibers that were activated when you lifted the heavy box are still activated when you lift the lighter one. From a practical perspective, you can use the PTP effect by supersetting a weight training exercise that activates fast-twitch muscle fibers, such as heavy squats, with plyometrics. The result is a more powerful contraction.