Slow down to grow up

Apply these tips to improve your training Muscle development The speed and form you apply to your lifting technique can make huge differences in your muscle development as Scott Mendelson, trainer with the completephilrichards.com reveals: “Manipulating the speed of the eccentric (lowering) phase of every rep is sure fire way to increase both strength and […]

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Total Body Bulk Up Warm-Up Exercises

These warm-ups aren’t just for injury prevention: they increase joint and muscle strength. Perform them before every workout Neck extension Bring your chin to your chest, then reverse and look up at the ceiling. Repeat 10 times. Now look from right to left as far as possible 10 times. Slide your chin along your chest […]

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Intensity increasers

Try these tricks to finish off your muscles and provoke growth Drop sets What is it? You’ll perform reps of an exercise until your muscles fail then decrease the weight and continue to do more reps with the reduced poundage. It’s possible to do several drop sets in one set. Use it: Do them on […]

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Bar-bell bench press

Perform the bar-bell bench press correctly by following our guide Bar-bell press to the neck Lie on a bench with your feet flat on the floor. Grab the bar-bell with an overhand grip, shoulder width apart. Keeping your elbows tucked in, lower the bar to the top of your collar bone with control, keeping it […]

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Squat like a pro

Get even more from the thinking gym-goer’s favourite move Back basics Keep your back straight and look forward. This forces you to tense your abs as if you were about to take a punch, except instead of a fist putting tension on your abs, it’s the bar-bell. So, if you can’t find the time to […]

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Muscle up your triceps

Great triceps, less effort Don’t tri so hard Looking to make some serious in-roads into the development of your triceps? Then try adjusting your floor press workout to get things right. According to US fitness trainer Scott Mendelson (completegymsnutrition.com), “many lifters stall at the mid point off the flat press due to lack of triceps […]

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Muscle failure

Is this the secret to success? What is muscle failure? Muscle failure is the point when your working muscle is fully fatigued to the extent that it can no longer complete another repetition of a movement with strict biomechanics. Why is it important? In order to achieve recognisable growth, you need to apply an overloading […]

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Medicine-ball straight-leg lunge

Do the medicine-ball straight-leg lunge like this To start Get a ball Stand holding a medicine ball overhead with straight arms. (Keep them straight throughout the move.) The move Stride forward Take a large stride forward with your right leg until your left leg is straight and your right knee is bent at a 90-degree […]

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