Increase Weight, Reps and Results
With These Tips From the Experts
Put any two gym rats in a room and you can rest assured the first question asked won’t be “What’s your barbell row?” or “How much can you do on the leg curl machine?”
In any gym (and especially among bodybuilders) the bench press is king. It’s the accepted standard for determining how strong you are. Given its supremacy on the gym floor, it’s amazing how many people you see doing them wrong. Poor preparation, poor form, and poor rep schemes will keep you from reaching your greatest potential and may even lead to injury. If you want to radically increase your all-important one-rep max, take a tip or two from some of the greatest athletes ever to ra...
Going Beyond The Squat, Press,
And Deadlift To Make Bigger Gains
Any lifter worth his salt spends the majority of his programming on improving strength with The Big 3: bench press, squat and deadlift. Each of these moves has tremendous value for anyone looking to get bigger, stronger, leaner or more athletic. But that doesn’t mean that the rest of your workout should be filled with less impactful movements. In fact, there exists a second trio of exercises that can greatly improve your ability to pack on lean muscle and hoist Herculean weight loads in the gym. Here’s why you should be spending more time on the pull-up, the dip and the Romanian deadlift.
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Targeted Compound Leg Movements
For Colossal Quads and Hams
No one ever truly looks forward to leg day. Even those who appreciate a little tussle at the squat rack now and then tend to approach leg day with a certain amount of dread, the certainty of lightheadedness during the workout merely a prelude to the pain that follows. But instead of skipping leg day – which is a one-way ticket to a poorly proportioned physique – a better bet would be to simply make it more efficient. If you construct a routine where the light at the end of the tunnel is visible from the first rep on, you might train with greater gusto and trigger better gains. This rest-minimal leg-day gauntlet calls for 28 minutes’ worth of total work that’ll leave you bigger and stro...
ProSource Exclusive Interview:
Mark Wahlberg Talks His New Film, Deepwater Horizon,
New Supplement Line, His Training Regimen & More!
Is there a more versatile actor in Hollywood than Mark Wahlberg?
He can match comedic chops with Will Ferrell (The Other Guys, Daddy’s Home) and restore a blockbuster summer franchise to its former glory (Transformers: Age of Extinction and soon, Transformers: The Last Knight). He can bring passion and i...
Unique Combinations of Moves to Grow
Your Showcase Torso Muscle Groups
Because chest and back are such high-profile muscle groups, most guys prefer to train them alone. And that approach makes total sense since doing so allows you to train each group with maximum intensity. But there’s something to be said for the utility of supersets, particularly when you train opposing muscle groups (i.e. quads/hamstrings, biceps/triceps). But the real success lies in the pairing – the exercises that you choose to include in your routine. This chest/back routine deviates from the typical bench-and-row superset equation, creating the perfect environment for gains in growth and brute strength.
Attain Maximum Physique
Benefits From Minimum Cardio
Despite our best efforts, there’s a long list of activities and exercises that even the most ardent gym-goers tend to avoid. There are front squats, of course, which are perhaps more effective for quad-building than back squats but are exponentially more uncomfortable. And a show of hands for those of you who do burpees on purpose? We didn’t think so. But the most universally shunned activity for serious lifters? Running. Because . . . it’s running.
The fact is that even lifters who are sold on the value of pounding the pavement are loathe to actually do it because of any number of reasons. It’s difficult. It’s boring. It can even hurt for those whose mechanics are lacking. But here’s the good news – you don’t need to be a spandex-clad cardio...
Keep It Simple With These Targeted Training
Protocols and Achieve Your Physique Goals
If you’ve been training long enough, perhaps you are able to train instinctively and that’s a beautiful thing. But not everyone has the experience or intuition to be able to walk into the gym and just cobble together a routine out of the air based on what they think their body needs. In most cases, lifters tend to agonize over which exercises to use, which routines to try and which rep ranges will be best for their goals. But, ladies and gentlemen, it doesn’t have to be so complicated. When in doubt, it is always best to go back to basics.
Unless you are a stage-bound bodybuilder or physique competitor, excessive attentio...
To Increase Power Output and Growth
Going through the motions in the gym is the death knell for all lifters. Once you’re comfortable, you can consider your gains at an end. If you’re striving to maximize performance each time you set foot in the gym, your head’s in the right place.
Science has led us to some solid tactics that have become commonplace: a detailed, dynamic warm-up, diligent supplementation with creatine and super-premium whey protein and progressively heavier weights, to name a few. But what have the labcoats offer...
Focus on work density to build strength,
improve endurance and burn fat.
We’ve all been guilty of it at one time or another. Three sets of 10. Five sets of five. Up, down, up, down, re-rack, rest, repeat. We all want to become machines in the gym but we shouldn’t become mechanical along the way. While certain rep ranges and volume prescriptions produce particular results, we shouldn’t become so enamored of them as to marginalize other methods of training. Restructuring your workouts to chase a particular number of reps, even if for just a few weeks, can have a dramatic impact on muscle size and strength, while also
Targeting Traps And Lats
“The front’s for show and the back’s for go.”
It’s a common training and performance adage. But I don’t know that it’s wholly accurate. A beefy back is just as showy as a chisled anterior.
Want a back that’s built for show and go? Include the following training staples in your training program.
Hang cleans in a back training article, have I lost my mind? I assure you, as can the Commonwealth of Pennsylvania, that my mental faculties are intact and in working order.
Yes—we’re discussing hang cleans. Why? They’re one of the best upper-back builders in existence. All of the upper-back...