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[15 Oct 2011 | No Comment | ]
Cool Exercise For Your Upper Chest

Quickly now, give me two exercises that help build the upper pecs?  I’m not a mind reader, but you probably said the incline bench press and incline dumbbell presses.  Right?  Of course I am!  Those seem to be the only exercises widely known for that muscle group.  However, there is one that’s even better than those two, and it doesn’t even require you to incline a bench up at an angle.  It’s the reverse-grip bench/dumbbell press.
Flex magazine wrote, “Studies have discovered that doing the reverse-grip bench press – which involves …

training ideas »

[2 Oct 2011 | No Comment | ]
Weak Hams or Quads: Recipe For Disaster

Take a good look or read most fitness enthusiast or bodybuilder’s leg routine and you’ll notice something jump out at you, if you pay close attention; the majority of the exercises are all quadriceps exercises.  The hamstrings play a very distant second in the priority department.  You may have someone performing eight upper leg exercises;  five will be quad dominated, while three only for the hams.  Not a good idea.
M&F recently wrote, “Quad dominance doesn’t just hurt your aesthetics; it’ll have you limping off to the sidelines, too.  A recent …

training ideas »

[27 Sep 2011 | No Comment | ]
Ditch Static Stretching

C’mon now, you’ve all done it.  Right before a pick up game of basketball or hitting the weights you’ve done a few static stretch moves.  Well, you are more than likely causing much more harm than you realize.
In a Flex magazine column, they reported that “old-school training advice says to warm up and stretch before workouts.  The warm-up part is good advice.  The stretching part?  Not so good.  Research shows that doing static stretching (reach and hold) before workouts can decrease strength by up to 10%, so save the static …

training ideas »

[21 Sep 2011 | No Comment | ]
Yet Again, HIIT Is Proven More Advantageous Over Steady State Cardio

There are still many people, including within the fitness industry, that claim that steady state cardio is superior in many ways to High Intensity Interval Training.  Well, take a quick read at what Flex magazine, in their August issue, had to say about that:
“High intensity interval training increases fat burning better than slow and steady cardio.  But is slow and steady cardio better for improving cardiovascular fitness and health?  Japanese researchers had athletes follow a 15-week cardio program.  One group exercised continuously on a stationary cycle for 20-25 minutes at …

training ideas »

[15 Sep 2011 | No Comment | ]
Weight Lifting Is Good For Your Blood Pressure

The title of this post may sound obvious to most, but we’ve heard on more than one occasion someone trying to talk someone else out of intense weight training because they believe it’s dangerous for your blood pressure.
Well, we echo the sentiments of Jim Stoppani, who recently published that “Some doctors and exercise scientists warn that weight training could be bad for cardiovascular health.  They claim that the straining involved with weightlifting could raise blood pressure.  Thankfully, research has been piling up to prove them wrong.  Researchers from Brazil reported …

training ideas »

[8 Sep 2011 | No Comment | ]
How To Feel Your Lats While Training Your Back

There are many fitness enthusiasts and bodybuilders that have built a phenomenal set of shoulders, arms, or chest, when it comes to their upper body, but developing a nice, wide, flaring, strong set of lats has been a huge challenge for them.
In the August 2011 issue of Flex Magazine, one column informed, “Many bodybuilders complain that they cannot feel their lats during workouts.  The problem is that most rely too much on their biceps and forearms – and not on their lats – to pull the weight.  A study from …

training ideas »

[9 Jan 2011 | No Comment | ]
Higher Reps For More Muscle

We realize that one of the hardest held beliefs in how to build muscle mass is to lift heavy.  This myth is based on the misconception that gaining strength means gaining muscle mass.  But that isn’t true.  Lifting heavy means you’ll get stronger, but not necessarily bigger.  Instead of focusing so much on the amount of weight being lifted in a certain exercise, you should be focusing more on the amount of work being done by that muscle, and there’s no better way of making that muscle work than by …

training ideas »

[6 Jan 2011 | No Comment | ]
Warming Up Helps Build Strength

You’ve heard it forever;  you should always warm up properly before starting your workout routine.  The reasons for this is several.
However, Jim Stoppani, PhD, recently wrote that “we always remind you to warm up properly before workouts, mainly to prevent potential injuries.  A recent study from Brigham Young University (Provo, Utah) finds that warming up may also enhance strength gains.  Subjects either warmed up for 5 or 10 minutes on an elliptical machine before weight lifting, or did no warm-up at all.  Although there were no differences in strength gains …

training ideas »

[3 Jan 2011 | No Comment | ]
Higher Reps Builds More Muscle Mass

When it comes to building, gaining, and developing more muscle mass and tissue most seem to think that you must lifter a lower amount of reps per set, usually 10 or less, to do it.  However, they’re confusing lifting and working out for strength and power and training for muscular development.  They are two totally different goals that require different methods of achieving.
Recently, Flex magazine reported that “a recent study from Canada reported that extremely high reps (20-30) are superior for boosting muscle protein synthesis, which is what leads to …

training ideas »

[26 Dec 2010 | No Comment | ]
Smith Machine Presses Builds A Large Chest

The Smith Machine vs The Free Bench Press;  this has been a topic of debate for a while now in determining which is better for training your chest muscles.  Most will automatically say the free weight bench press because that’s what they’ve always read and have been taught.  But that doesn’t necessarily mean it’s true.  Also, it depends on what your goal is for your chest.  Are you trying to make it stronger, or are you trying to make it physically larger in size?  Big difference.
Jim Stoppani, PhD, wrote “although …