Muscle Mechanics
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Looking for better results from your workout? Noted training expert Eric Velasquez shares his expertise in ProSource's weekly workout series, Muscle Mechanics. It's packed with precision-targeted routines and tips you can use to tweak your regimen to get the most from every moment you spend on the gym floor. read 'em and put 'em to work for greater gains!
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Master these three moves to build aesthetics
and athletics
It's good to train for strength and size but unless you're planning on someday setting foot on the Olympia stage, simply training for appearances can be a very limiting pursuit. Even bodybuilders will tell you that they're not as strong as ...
Change up your gym routine and be a round-the-clock, fat-fighting machine
Goal: Get Lean
Bodyparts: All
Those who want to get lean, almost universally, are impatient folks. They don't want to get lean tomorrow, or see a shredded physique pro staring back at them from the mirror in a few ...
Your ticket to better looking biceps runs through the strength department
Goals: Strength
Bodypart: Biceps
A lot of dudes talk about wanting "stronger looking" biceps. Rarely do you hear a guy talking about wanting his biceps to actually be stronger. Why not? Increasing strength in this muscle group can yield ...
Using total poundage markers to ensure
consistent gains in strength and size
Goals: Strength, Size
Bodyparts: All
Sometimes, it's hard to know if you're making any progress in the gym. Visually, you may notice a new vein pop up in your forearms, or there may be a little more shadow ...
Alternate muscle group supersets to get a big pump in a short session
Goals: Strength, Size, Detail
Bodyparts: All
Supersets are one of the most common pre-contest techniques employed by bodybuilders and fitness models. This preferred, high-intensity protocol entails training opposing muscle groups in succession with little to no rest. ...
Take your workouts to the next level
with these bodyweight variations
Goals: Strength, Conditioning
Bodyparts: Legs, Chest
Most hardcore gym devotees read the term "bodyweight exercise" and yawn dismissively.
Bodyweight exercises don't build quality muscle, they say to themselves before heading to the squat rack. But remember -- building your ...
Shock your legs into new three-dimensional growth
Goals: Size, Strength, Details
Bodypart: Legs
If you live and die by the squat, we commend you. This exercise, which recruits a huge amount of muscle, is fundamental to total body growth. Starting your routine with the squat is a sure-fire way to ...
This simple tweak to your regimen will add strength and size faster
Goals: Size, Strength
Bodypart: All
When you do your sets "pyramid" style, how do you go about things? If you're like most, you do what you learned to do when you were a rookie weight lifter -- start ...
A Contrary Opinion: The Smith Machine
as Your One Key Mass-Builder
Goals: Size, Strength
Bodypart: Legs
Almost by default, hardcore bodybuilders will tell you that there is no substitute for free weight training. Some will go on to tell you that all manner of machines in gyms should be summarily ...
Take your muscles past failure using this proven training technique
Goals: Size, Detail
Bodypart: All
Building a better body requires failure. But when we say "failure," we don't mean failure of the "bar getting stuck on your neck" variety. We mean deep, muscle-shredding failure -- the kind that sets the ...
For sheer reward versus time invested, you can't beat squats
Goal: Size, Strength
Bodyparts: Legs
It is an almost universally feared exercise for its ability to summarily crush one's ego ... and blood sugar and pain tolerance and ability to hold down a meal or walk like a homo sapien. ...
Follow the science on rep ranges to maximize results year-round
Goal: Strength, Size, Conditioning
Bodyparts: ALL
As gym rats we are creatures of habit, slaves to nostalgia. We love doing what's comfortable, what's worked in the past. We love to revisit yesteryear's routines and to relive the athletic prowess of ...
Another super-targeted 15-minute workout for your on-the-go holidays
Goal: Size, Detail
Bodyparts: Chest, delts, triceps
You may have heard all you want to hear about vascularity, pumps and vasodilators, but there's actual science backing the pump. Higher volume training draws more blood and fluids to working muscles, placing a stretch ...
A 15-minute workout perfect for your hectic holiday schedule
Goal: Staying Lean, Building Muscle
Bodyparts: Low back, hamstrings, lats, glutes, biceps, forearms
* Use your bodyweight.
--Perform all 10 supersets consecutively, with no rest in between.
--Aim for 5-10 pull-ups on each set.
Doesn't look like much, does it? Maybe ...
Eating tips to prevent the widening of your winter waistline
Goal: Staying Lean
Bodyparts: All
Thanksgiving weekend was just the beginning. Soon, you'll be invited to a multitude of holiday parties, each teeming with cocktails, cocktail weenies, pies, pudding and an otherwise tantalizing lineup of indulgent, high-calorie foods. That's great, ...
Go from weakling to warrior by building
these two exercises into your routine
Goal: Performance
Bodyparts: All
You train to look great but you also want to BE great. But if you're getting burned deep in your flag football league, or if your above-the-rim game has started to head south, ...
Use some calculated body English to build bolder shoulders
Goal: Size, Strength
Bodyparts: Shoulders
Those who play by the rules tend to live cozy, conventional lives, devoid of the extraordinary, free from improvisation. But when it comes to your physique, sometimes you have to throw the rule book into the ...
A power movement to build mass
in your shoulders and back
Goal: Size
Bodyparts: All
Saying that explosive, Olympic-style lifts are not for you is like saying that you are perfectly content with your current (and perhaps deficient) levels of strength, size and athleticism. The fact is that these types ...
Are you using the right exercises in your quest for bigger arms?
Goal: Size
Bodyparts: All
The pulley on your gym's triceps pressdown machine is worn. It's ragged. It's tired. It is fatigued from years of overuse by lifters that have become over-reliant on this single-joint movement for building better ...
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