Tag Archives | Weights

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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Piston bent-over row

Perform the piston bent-over row like this for best results To start Get some dumbbells Holding dumbbells, stand with your feet shoulder-width apart. Bend forward until your torso is almost parallel to the floor and your arms hang straight down, palms facing each other. Pull the weights to the sides of your chest. This is […]

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Reverse curl and lunge

Perform the reverse curl and lunge like this for best results To start Get your dumbbells Stand holding a pair of dumbbells at arm’s length. Reverse curl and lunge Step back Take a step backward as you bend your knee until it forms a 90-degree angle at the bottom. As you step back, curl the […]

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Single-arm leaning shoulder-raise

Do the single-arm leaning shoulder-raise like this To start Get on the right side Stand with your right side toward a squat rack or a sturdy machine. Hold a light dumb-bell in your left hand and grab the rack with your right hand. The move Lean left Lean to the left as far as you […]

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Travelling deadlift

Do the travelling deadlift like this for best results To start Get a barbell Stand with a light barbell on the floor in front of you, your feet shoulder-width apart and the bar directly over your toes. The move Grip the bar Bend your knees and grasp the bar with an overhand grip with your […]

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