BODYBUILDING

Arm Workout for Mass

Supersets are an excellent tool for saving time and achieving workout volume (sets x reps x weight) to stimulate a muscle group. Performing the exercises back to back with their opposing muscles, i.e. bicep and tricep, aids in performing an exercise without it being in a detrimental fatigued state. Performing...

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3 Exercises for Wide Shoulders

  Achieving wide shoulders is a goal for many fitness enthusiasts. Firstly, understanding the muscle that is culpable in creating wide shoulders is essential before choosing any exercises. Three muscles make up the aesthetics of the shoulder, the anterior (front), medial (middle) and the posterior (rear) (1). To create a broader look to the shoulder, developing the medial deltoid should...

How Much Volume Do We Need to Build Muscle?

  The straightforward answer is that no one knows a specific amount of volume an individual should perform for muscle growth, but there is take away information that can be applied to being more productive when you workout! Volume in regards to exercise can be defined as the amount of sets, reps and volume load defined as sets, reps and...

Adding More Workout Volume

  The age old saying that ‘more isn’t always better’ can also be applied to your workout volume (weight x reps x sets), but with volume being widely known to be one of the key drivers of muscle growth (1) how does that saying apply? How Can This Apply To Volume? One factor that is commonly overlooked when volume is...

Should You Worry About Overtraining?

  Overtraining can be broken down into different sections (functional overreaching, nonfunctional overreaching and overtraining syndrome) and can be defined as an imbalance between training and recovery, leading to a decrease in training performance that lasts for several weeks to months (1). For the average gym user, overtraining should not be a worry and possibly applying more intensity to your...

The Best Rep Range to Build Muscle

  It is widely thought that the best rep range to build muscle is a moderate rep range between 6-12, but It is not as black and white as we may think. However, the bodybuilding tradition of training with moderate reps is probably the ideal rep range and here's why! The above picture shows the consensus that is thought of...

The Myth of Shocking the Muscle

  Shocking the muscle or confusing the muscle into muscular growth is a term used that has a potentially good premise, but is commonly used in the wrong context. Shocking the muscle should have a fundamental goal, which is to progressively overload the muscle and provide it with a new stimulus. As a result, the body will be forced to...

3 Exercises For Strong Hamstrings

  Developing the hamstring muscles will provide a complete aesthetic look to the back of the leg, but will also deliver benefits in athletic performance injury prevention. The hamstrings consist of three muscles, Semitendinosus, Bicep Femoris, and Semimembranosus, which perform knee flexion (heel towards the buttocks) in a concentric action and also assist the glutes in hip extension (backward movement...

The Benefits Of Full Body Splits

  For decades, single muscle group body splits have become the go-to training method and thought to be the most optimal. The body part split can be a great tool for many but should we be performing full-body sessions instead? Ignoring full body splits at some point in your training career could mean you're missing out on many potential benefits....