BUILDING MUSCLE

What is Resistance Training?

What is Resistance Training?    Resistance Training or commonly known as weight lifting is a form of exercise that requires you to push, pull or resist against an external force or your own bodyweight. During the performance of exercise muscle contractions are needed to complete the movement and reap the...

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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 a superset in this fashion allows for greater recovery between...

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...

Cutting with Complex Workouts

  I’d love to but I don’t have time... At some point or another, most of us are guilty of placing our workouts to the back of the queue when we are busy. Workouts don’t need to be time-consuming, though. Shorter, intense workouts can be very effective in stripping body fat and boosting levels of fitness. Even on a tight...

3 Workout Mistakes Holding You Back

Chasing the perfect workout preparation is not realistic for most of us, but avoiding the basic mistakes is crucial in helping you achieve the results you want!  The Same Routine  Consistency in the gym is an achievement in itself., but challenging your body is what's required to achieve the results you desire. Performing the same workout over and over again...

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 Importance Of Training Your Biceps

  The biceps muscles are composed of the short head and long head which sits on the upper arm, with main functions of the biceps being forearm flexion and forearm supination (1). A well developed bicep in combination with thick looking triceps is very aesthetically pleasing, but the benefits to training the biceps stem deeper than just looks. Stabilisation Of...