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Pre-season Soccer Work-Out

The following article was written for 202pounds.com by Tom Sizer-James, of Bulk Powders, a UK based sports supplements company. Soccer is one of the highest intensity sports around and without a punishing preseason, you’ll find yourself way, way behind the pack. Imagine if a boxer cut down his body weight for a weigh-in, but then […]

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Improve your workout with music

Deploy your own soundtrack to lift more weight Listen up You might think you’ve heard it all before, but there is now a very sound reason for training to your own tunes: you’ll be able to pump out 10% more weight, meaning that you will turn fat into muscle super-fast. The right playlist already reduces […]

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Curls of wisdom

Get to grips with this classic bicep builder Make a fist of it An underhand shoulder-width grip is essential, but don’t get limp-wristed. Keep them in line with your forearms and you’ll build grip strength that can help with everything from improving other exercises to carrying the shopping home from Sainsbury’s. Tip: Keep your grip […]

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Change-up your curls

Try these three challenging curl variations to keep your muscles guessing Wide-grip bar-bell curl Extra muscles worked: biceps, inner edges Key form difference: Hold the bar-bell with a grip that’s substantially wider than shoulder-width then do your curls. Use it: Start your arm workout with 1-2 sets. The bar has a short distance to travel […]

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5 reasons you’re not bulking

Find out why you still don’t seem to be gaining any muscle Too much cardio “The first thing to do is to cut down on your cardio – especially running”, explains personal trainer James King. “This is because, the body’s response to cardiovascular exercise is to maximise its strength to weight ratio and this process […]

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Three moves for full-body muscle

Three moves for full-body muscle Clean/Squat/Press Good for: abs, quads, glutes, deltoids, lower back Grip a bar-bell at shoulder width and dip your knees. Keeping your back straight, pull the bar up from the floor explosively until it passes your elbows, shrug your shoulders and catch it across the front of your shoulders. Now perform […]

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Clean-press-squat

Develop all-over strength and definition with this huge compound move Step 1: the start position Stand with your feet about hip-width apart and hold a light barbell at arm’s length, resting against the tops of your thighs. Be sure to hold the bar with a shoulder-width grip. Take a deep breath – this is going […]

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Look good naked with kettlebells

Three exercises to improve the look of your birthday suit Mirror muscles are one thing but you should be able to back up your biceps when you drop your trousers. ”An explosive kettlebell circuit emphasises those muscles just below the waist but also works the major muscles of the upper body too,” says British Kettlebell […]

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Ditch the machines

Increase your muscle building performance with this top tip Like working with Windows Vista, machines may be curbing your productivity. You’ll use 43% more muscle fibres in your legs if you take your squats out of the Smith machine cage according to a study in the Journal of Strength and Conditioning Research. “The Smith machine […]

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