High Intensity Leg Training – 45 Minutes or Less

When you are short on time high intensity training is the savior you need to get you in and out of the gym quickly while still delivering maximum gains. Your goal is to fatigue the muscle fibers in such a way that they recover, adapt, and grow stronger and bigger to handle increasing loads. High intensity training delivers on this goal. The concept was started by a gentleman by the name of Arthur Jones, pioneered by Mike Mentzer, and made [...]

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FST7 Chest Training For Bigger Fuller Pecs

Hany Rambod created FST-7 to create Olympia Champions! This training protocol has been the game changer that Hany has used to garner 19 Olympia titles as an IFBB coach. This is an all time record that likely will never be touched again as two of Hany’s flagship clients are current reigning Olympia title holders. Yes, I am myself far removed from even the dream of ever competing for an Olympia title, but I certainly am capable of changing my physique [...]

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Should You Lift With Straps?

It can be a heated debate between many lifters. There are extremes on both ends. Some lifters will tell you that the use of straps while lifting is cheating. They maintain that if your grip is not strong enough to hold onto the weight then you are not strong enough to lift the weight. There are other lifters that love straps and use them on almost every exercise. These strap users may even throw them on for their lightest [...]

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Beef Up Your Boulders

Prepping For The 2018 NPC San Jose Championships – Russell Pickering preps for his first show training shoulders out of UFC Gym in Sunnyvale California. Russell likes to begin his shoulder workout with his heavier lift first. He gets his ego out of the way by performing a heavy lift and pushes as hard as he can even allowing himself to falter on form slightly in interest of moving some big weight. The rest of the workout is slow, controlled [...]

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STOP KNEE PAIN With Squats

Yes! Knee Sleeves can dramatically assist in reducing knee pain while providing support and stability during squats, but there is more that you can do. A proper warmup protocol can work wonders on your comfort level as well as your performance. Before Bodybuilding – yes WAY BACK in the day, basketball was my sport! In fact basketball is most likely the beginnings of my damaged arthritic knees. I remember stretching for 30-45 minutes before games in an effort to be [...]

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3 Tips For Massive Legs – Dealing With Back Or Knee Limitations

1. Pre Exhaust   Pre exhausting a muscle group is really as simple as it sounds. Most lifters in any given gym will typically start their workout with the compound movement they are strongest on. For instance, if they are training chest they start with the bench press. If they are training legs… well most people don’t train legs, but for the sake of argument let’s say that they do and they start with squats. Why? Compound movements involve multiple muscle [...]

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5 Tricks To Reduce Knee Pain When Squating

Like back pain, KNEE PAIN can be ABSOLUTELY DEBILITATING! It can be extremely difficult to get the highest level of performance out of your muscles when your joints are screaming bloody murder. However, here’s what you can do? You can give up, but we know that’s not your nature. The doctor would advise you to stop lifting weights and ride the stationary bike or take up water aerobics. We know that is NOT going to happen! Leg day without [...]

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Is Your Knee Pain Screwing Up Your Leg Day?

Knee pain can be a very effective gains blocker for your leg development. After a meniscus tear, surgery postponed 10 years, and an arthritis diagnosis I have been battling knee pain for several years now. Truth is you may not even have a diagnosis for your knee pain. All you know is it hurts! Ad a load of weight and some range of motion and you are likely to not push very hard on leg day, because you knee [...]

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How To Build The “Tear Drop” In Your Quads

The famous quad tear drop! It is an important piece of a fully developed set of quads and a visible sign that maybe your legs cry on leg day. The tear drop nick name comes from the visible shape of the muscle. The tear drop is properly known as the Vastus Medialis Obliquus (VMO). Many physical therapists will work on the VMO primarily after knee surgery as they point to atrophy and the importance of the VMO in patella [...]

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Build Better Knees INFOGRAPHIC

Massage, mobility, strength and form. This infographic covers a bit of everything related to removing knee pain. What I find most interesting is that all the pieces that make for healthy knees are ones that most everyone knows, but really many neglect. You fill find this especially true of bodybuilders. Powerlifters tend to spend much more time warming up where a bodybuilder’s warm up is their first set. Crossfit is another story entirely. These athletes tend to spend time [...]

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