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Bodybuilding
German Volume Training – Old School Approach to Bodybuilding
The current fashion in bodybuilding and weight training is to workout with heavier weights and to do fewer repetitions, generally in the range of 5-10 reps per set with around 15 reps for each exercise (usually 5 sets of 5 reps or 2 sets of 8 reps). Arnold Schwarzenegger was famous for his high... »
Advanced Bicep Training Video
This video is by Victor Costa who is a bodybuilding and fitness instructor that focuses on “natural training” i.e. no steroids or any other enhancement drugs. The video is below. Here is a bit about Vic: “His physical training focuses on the enhancement of the body’s natural classic lines, shape and form. He attempts to... »
Concentration Curls for Bigger Biceps
If you are looking to make your biceps taller then concentration curls are the exercise you need to be doing. Concentration curls are an isolation exercise that focus on a specific area of one muscle. These are often best performed last when working the biceps. The perform a concentration curl, take a dumbbell and lean... »
Are You Training for Muscular Strength, Size, or Power?
We always strive to provide the clearest and most accurate information possible when it comes to fitness training. We have recently been scouring publications on health, and specifically sports science and weight training research papers, to help determine once and for all which method of weight training is best for meeting specific goals. Many people... »
Mike Menzter – High Intensity Bodybuilding Part 1
Adding to our study of Mike Menzter and his High Intensity Training methods, here is a video clip from YouTube. The video includes some warm up exercises to do before weight training. Mentzer’s Weight Training Rules: Each exercise must see the muscle worked through its full range of motion from a fully extended position to a... »
Weight Training Intensity or Volume for Bigger Muscles?
Bodybuilding has been a mainstream sport and fitness activity for several decades now, however there is still a debate over the best way to lift weights to build the biggest muscles. Some people believe that you should lift less for more muscle, and some say lift more. But what does this mean? »
High Intensity Weight Training for Muscle Growth and Weight Loss
This is a really good beginners HIT-style training programme. There is one big session per week and the recovery-time per muscle groups is proportional to their size: The big full-body compounds are spaced two weeks apart. »
Standing Calf Raises
Calf raises are the only way to develop the calf muscles that run down the back of the lower leg. The two muscles of the calf are called the gastrocnemius and soleus, which form the upper and lower calf muscles. This is an isolation exercise for the calves, and particularly emphasises the gastrocnemius muscle.... »
Triceps Training – the Key to Bigger Arms
To work the triceps efficiently, you need to work the long, medial and lateral heads of the muscle. The triceps involve small muscles, so high repetitions can lead to over training. Limit a workout to 8-12 sets, split between three or four different exercises. »
How to Perform Parallel Bar Dips
Parallel bar dips are an excellent exercise to build strength in the chest, triceps and shoulders. Narrow grip dips target the triceps and wide grip dips target the chest. »
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