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ELEVATED CHEST GAINS

Jun 13, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Grow your upper pecs by mixing in an occasional top-heavy chest routine Attention, lifelong bench pressers: You aren't doing yourself any favors by starting every routine at the flat bench. In fact, if you compare your southern-heavy chest with the chests of the men you aspire to look like, the ...

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SUCCEEDING VIA PLANK FAILURE

Jun 1, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
A quick tip to maximize the benefits of this isometric abdominal exercise If you've been training for any length of time, you have probably experimented with various ways to take your muscles past failure. From forced reps to supersets to giant sets, there is no type of advanced technique that ...

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BEST 3 MOVES FOR SPORT, PART III

May 30, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
If you've been taking our advice to heart the last two weeks, you're at least partially committed to making yourself a better athlete. Two weeks of deadlifts and split lunges have also introduced you to a whole new level of sore in the glutes. This week, the focus shifts slightly ...

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BEST 3 MOVES FOR SPORT, PART II

May 24, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
In the second part of this three-part series, we're looking at another exercise that can boost your body's overall appearance while also increasing your ability to run faster, jump higher and lift more while decreasing your risk for injury. Taylor Simon, MSc, BA, CSCS, co-director of Taylored Fitness in Kingston, Ontario, ...

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BEST 3 MOVES FOR SPORT, PART I

May 18, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 they look and that they're definitely not (in general) ...

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BOOSTING METABOLISM

May 10, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 months - they want it today. While proper dieting is crucial ...

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STRENGTH SESSION: BICEPS

May 3, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 a host of other benefits, not the least of which includes ...

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TARGET: VOLUME

Apr 19, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 framing your six-pack. But these can be very subjective measures. A more ...

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SUPERSETS 2.0

Apr 5, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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. (NOTE: Compound sets involve doing two exercises in a row for the same ...

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BODYWEIGHT 2.0

Mar 22, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 ...

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LEGS WITH FINISH

Mar 1, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 ...

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PYRAMID PRINCIPLE

Feb 23, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 ...

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THE SMITH PARADIGM

Feb 15, 2012
Posted in: Articles by ProSource, Featured Content, Muscle Mechanics, Training Articles
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 ...

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INTENSITY: DROP SETS

Feb 2, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 ...

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6 REASONS TO SQUAT

Jan 26, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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. ...

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REVISITING REP RANGES

Jan 19, 2012
Posted in: Articles by ProSource, Featured Content, Muscle Mechanics, Training Articles
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 ...

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FIT IN 15: CHEST, NO REST

Dec 21, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 ...

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FIT IN 15: DEADS & PULL-UPS

Dec 21, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 you're an ace at the deadlift and even if ...

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BEAT THE HOLIDAY BUFFET

Dec 1, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Goal: Staying Lean Bodyparts: All Thanksgiving weekend will be 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, but without a better strategy and a little self-discipline, ...

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ELEVATE YOUR GAME

Nov 17, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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, ...

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