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New Year's Reboot

Jan 2, 2014
Posted in: Articles by ProSource, Training Articles
For the seasoned and consistent lifter or fitness enthusiast, 4-to-6 day per week training programs are commonplace. However, for those who haven't picked up a barbell much in the last year (or years), or have fallen off the wagon in the months of November and December due to too much ...

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Raise Your Hood

Dec 23, 2013
Posted in: Articles by ProSource, Training Articles
Behind bars, the upper chest is referred to as the hood. In commercial gyms the hood is usually lacking. Let's take a stroll in my hood and look at how to develop your hood. Powerlifting Influence In the 1990s, the late Anthony Clark set the iron world a blaze by ...

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The Value of Partials

Dec 13, 2013
Posted in: Articles by ProSource, Training Articles
Right or wrong, the bench press is how the American public judges strength. Generally, full range of motion should be used for full development! But, as a lifter advances and starts to plateau, partials can become an important part of continued progress. Want to bench more? Read on… Why Partials? ...

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Fantastic Finishers

Nov 14, 2013
Posted in: Articles by ProSource, Training Articles
It's been well established that the time tested multiple joint exercises (squats, deadlifts, presses, bench presses, rows & chin-ups) are what deliver the most bang for your training buck. Focusing on getting progressively stronger on these movements over time should be priority number one. However, once you've given these big ...

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Reverse Pyramid Training

Nov 7, 2013
Posted in: Articles by ProSource, Training Articles
Pyramid Training today is as popular at your local chain gym as spandex and mullets were in the 1980s. Pyramiding involves performing sets consisting of high reps at the beginning of the workout (base of pyramid), working towards the top of the pyramid by decreasing reps and increasing weight. Because ...

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Don't Neglect The Neck

Oct 31, 2013
Posted in: Articles by ProSource, Training Articles
Every physique that screams raw functional power has one thing in common: a big strong neck. Baggy shirts can hide arm development on a par with Justin Bieber's; sweats might camouflage "forgotten" leg days. But a pencil neck, forget it! No running, no hiding, it's exposed. Big lifts = Big ...

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Extend and Grow

Oct 24, 2013
Posted in: Articles by ProSource, Training Articles
Most lifters don't think about the type of contraction they are using to elicit the results they want. Their thought process is most often dictated by exercise selection and sets and reps. While I can't disagree, I'll also note that this tunnel vision approach isn't optimal. To maximize strength and ...

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Singles Scene

Oct 17, 2013
Posted in: Articles by ProSource, Training Articles
Today, let us consider the One Rep Max. Not subject to any of a number of impact-dampening factors such as deteriorating form or encroaching fatigue, it is the perfect distillation of everything we are trying to achieve with training. Singles are a tried and true, blood and guts, strength-building method ...

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Prep For Success

Oct 10, 2013
Posted in: Articles by ProSource, Training Articles
If you have read my prior work here at ProSource.net, you know I'm a big proponent of starting your workouts with one heavy multiple-joint exercise and trying to get stronger on that movement. To me, getting consistently stronger, in the form of setting 1 RM or multiple-rep max personal records ...

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Quad Four

Oct 3, 2013
Posted in: Articles by ProSource, Training Articles
To have a set of quads that truly sets you apart from the rest of the crowd, you need to broaden your exercise horizons. The easiest way to do this is to just flip your squat around. The front squat, where you hold the bar on a "shelf" across your ...

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Do Muscle Pre-Exhaustion Techniques Really Work?

Sep 25, 2013
Posted in: Articles by ProSource, Training Articles
Before we start, let's agree to agree: Compound movements are the nucleus of any legitimate size or strength building program. This is what science and experience tell us. Who objects? People who want a short cut, mostly. The rest of us know that, when it comes to resistance training, the ...

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Is Cardio Making You Fat?

Sep 20, 2013
Posted in: Articles by ProSource, Diet Articles, Training Articles
Every gym has that guy. You know the one. Day in, day out, slogging along on the treadmill or the elliptical trainer. Maybe they're even working a little interval pacing in. Fast, then slow. Fast, then slow. Man, you think, if cardio really helps you burn fat, then that guy ...

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Get Bigger With Vigor!

Sep 19, 2013
Posted in: Articles by ProSource, Training Articles
When you think of mass training, what comes to mind? Is it high-reps? Maybe an image of a grinding set on a leg press. Even though I now know better, images of old-school bodybuilding magazines creep into mind. The ones I picked up as a kid, I read cover to ...

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Not For The Faint of Heart

Sep 6, 2013
Posted in: Articles by ProSource, Training Articles
Today, we're going back to the Land of the Tried and True, a time before sales-oriented hype and training flavors of the month. We're going to talk Peripheral Heart Action Training, a favorite cutting strategy of bodybuilders in the 1960s. We won't be talking pink dumbbells or the circuit training ...

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Increased Frequency Training

Aug 16, 2013
Posted in: Articles by ProSource, Training Articles
Anyone that can judge true power knows large forearms mean power.   Big forearms establish respect right off the bat.  Bullies know the difference between the pec and bi warrior and the "old head" that can pull out your pancreas through your nose. Goals ranging from a tighter grip on ...

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Fast and Furious Growth

Aug 15, 2013
Posted in: Articles by ProSource, Supplement Articles, Training Articles
"In case of emergency, break glass and pull down handle." So commands the standard fire alarm box, which comes in mighty handy when you're facing a serious emergency situation. Alas, there's no such mechanism for many other types of emergencies. Which is too bad for bodybuilders -- after all, while ...

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4 To Grow On

Aug 14, 2013
Posted in: Articles by ProSource, Training Articles
I n my 19 years of involvement in the iron game as a serious lifter, strength coach, personal trainer, gym owner, student and overall enthusiast/"iron junkie," I like to think I've learned some things about the pursuit of increased strength and muscle. At the top of the list of things ...

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Rock Steady

Aug 8, 2013
Posted in: Articles by ProSource, Training Articles
Some exercises and training methods are more suitable for a Coney Island side show than for a serious strength training regimen. Others, like bench pressing with chains on the barbell, may seem bizarre but the results speak for themselves and science confirms their efficiency. Personal Experience I was in sixth ...

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Ladder to Success

Aug 2, 2013
Posted in: Articles by ProSource, Training Articles
Ever have one of those days where you get to the gym, open your training log, and your scheduled workout sounds about as appealing as drinking raw sewage? I love training as much as anyone, but I know I've had those days, particularly during the hot, humid, and busy summer ...

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Out on a Limb

Jul 24, 2013
Posted in: Articles by ProSource, Training Articles
Ask a traditional powerlifter or bodybuilder what they think about unilateral training. I dare you, and wish you the best of luck. There's a good chance you'll take a back hand to the cheek--Batman and Robin style. See, most strength-and-hypertrophy-minded folks hold unilateral exercises in low esteem. Trust me, I ...

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