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[10 Jun 2012 | No Comment | ]
Shorter Rest Between Sets = Bigger Muscles

Many argue that you should take longer breaks between sets while working out, since it will allow your muscles to recover and be stronger for the next set.  That’s an excellent approach if you’re main goal is to build pure strength.  However, if more muscular development is what you’re after, shorter rest between sets is the way to go.
The column the Gym Bag recently informed that “a recent study of trained male lifters had one group train for eight weeks using a 2-minute rest period between sets.  A second group …

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[6 Feb 2012 | 2 Comments | ]
Should You Wear Knee Wraps?

Many weight lifters, bodybuilders, fitness enthusiasts, powerlifters, etc., when training heavy lower body exercises, such as squats, leg presses, etc., will tend to “wrap up”  their knees.  Most feel that it provides the needed protection to the knee joints.  But is that truly the case?
The column The Gym Bag recently reported that researchers “from the U.K. had lifters wrap their knees and squat with 80% of their one-rep max to determine the effects the wraps had on the biomechanics of the squat, compared with when the men performed the squats …

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[17 Jan 2012 | No Comment | ]
Professional Bodybuilder Uses Higher Reps For Bigger Muscles

There’s long been a debate in the bodybuilding world as to which rep range is more effective for building larger muscles; not to be confused with which rep range is better for getting stronger, gaining power, etc.  Different goals requires different methods.  Well, being that “success leaves clues”, it’s interesting to take note a comment that professional bodybuilder Will Harris recently made.
In a Flex column, he stated “Higher reps help me avoid injuries.  My training is based on bringing blood to the muscle.  You get the best pump with reps …

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[10 Jan 2012 | No Comment | ]
Lift Explosively To Burn More Calories

There are many different reasons why any one of us has taken up weight lifting to change our bodies in one way or another.  Some do it to burn fat, others to gain muscle mass, and some do it for conditioning.  If you’re the type that is primarily concerned with getting leaner and more defined, then you’re going to want to make sure that you lift with an explosive speed.
According to M&F magazine, “high-velocity/explosive training activates larger muscle-nerve units than doing it more slowly.  Explosive weight training turns on the …

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[22 Nov 2011 | No Comment | ]
Ms. Olympia Hamstring Tip

Seems like when it comes to building and toning legs, all of the emphasis is always placed on the quads, aka thighs.  But that muscle is only part of the upper leg.  Your hamstrings and glutes must also be training correctly.  One woman that has some of the most developed pair of hams and glutes is Ms. Olympia Iris Kyle.
Recently Flex printed, “I keep my reps up for my hams.  I’ll do sets of 15 in the offseason, and precontest I go to sets of 20 (on lying leg curls, …

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[14 Nov 2011 | No Comment | ]
Light Weight vs Heavy Weight

When it comes to how many reps, sets, or how much weight to use when working out, there are tons of contradicting arguments.  One major thing that you must realize, however, is that different goals most of the time call for different training programs.  That’s certainly the case with your body.  As the July issue of Flex mentioned, “Light vs Heavy Weight: Which method is better for muscle growth: light weight for high reps or heavy weight for low reps?”.
“Researchers in the United Kingdom had trained men perform four sets …

training ideas »

[7 Nov 2011 | No Comment | ]
No Need To Psych Up For Working Out

You’ve seen all of the pre-set rituals to get people “psyched up” for some major lift or feat.  They run the table.  But is it necessary?  Does it truly help?  Well, you’ll find interesting what Flex magazine recently published in their August issue.
“Relax Before Lifting:  Banging your head against a wall or listening to Pantera (or both simultaneously) before lifting may seem helpful for getting “psyched up”, but scientifically, it seems to be counterproductive.  Being more relaxed may be more effective.  Research out of Bridgewater College (Virginia) found that providing …

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[1 Nov 2011 | No Comment | ]
Workout Tips From A Strongman

In life, many times the phrase “monkey see – monkey do” has a negative connotation.  However, not always is it bad, as is the case with gaining valuable real life experience from those that have done and been where you may want to be and accomplish.  If gaining strength and power is a goal of yours, an excellent person to “pick their ear” is World’s Strongest Man champion Svend Karlsen.
In a recent M&F article interview, this was published, “What was your training regimen like? —- I always did a seven-week …

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[27 Oct 2011 | No Comment | ]
Bigger Legs By Working Them 1 At A Time

When you run, how many legs at a time do you use? One.  When you climb stairs or a ladder, how many legs at a time do you use?  One.  Then why, when trying to build more massive or toned thighs does everyone think you should do them both at once?
Here’s what Flex magazine recently said, “Granted, you can lift more weight with two arms or legs than with one, but unilateral training (doing an exercise one arm or leg at a time) can actually lead to more weight lifted …

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[21 Oct 2011 | No Comment | ]
Change Your Grip To Up Your Deadlift

The deadlift is one of the most effective overall body exercises around.  Not only does it build and strengthen your lower back, but also your forearms, grip, legs, glutes, core, etc.  Want to know an easy tactic to instantly increase the amount of weight you can dead lift?
Flex says, “Change your grip.  An in-house Weider research study presented at the 2007 National Strength and Conditioning Association annual meeting found that trained lifters using a staggered grip (one side overhand, the other underhand) completed an average of two more reps with …