Archive for the Training Category
Learn how to keep your new measurements by following these recommendations
Some people will doubt the validity of our “Add an Inch to Your Arms…In a Day” program. Stale biceps and triceps that they think have long since plateaued have turned them into growth cynics. But growth happens during this program, period. Your ability to sustain it long beyond your first rep, however, depends on how well you stick to the following training, nutrition and supplement guidelines. (more…)
Training | 04.11.10 | No Comments
The science behind the program designed to add an inch to your arms in a matter of hours
It’s time-consuming. It’s brutal. It’s humbling. But these are the things that bodybuilders are willing to endure in the name of a little extra mass, which is why we had no hesitation constructing our “Add 1″ to Your Arms…In a Day” feature in the July issue of FLEX. It may seem like an outrageous sales tactic but we guarantee that you won’t be disappointed.
The ultra-practical workout skeleton, which uses basic dumbbell and barbell moves and an adjustable bench, is draped with sinewy exercise tactics that include cumulative time under tension, supersets, grip changes, high reps and rep-speed alterations. The result is an Olympia-sized routine that delivers results fast when paired with the right nutrition and supplements. (more…)
Training | 04.11.10 | No Comments
When asked what bodypart most often wins or loses shows, most people will say “back.” We tend to agree but we think massive, peeled quads are just as striking, if not more so. Here, we pay tribute to 10 of the best sets of wheels we’ve ever seen with this FLEX gallery.
Dyed-in-the-wood bodybuilding fans will recognize this list for what it is – a countdown of ten of the hardest-training SOBs to ever set foot on stage. That’s because it takes man minerals – “manerals,” if you will – to squat ’til you puke, lunge your quads senseless or blast through the burn of another drop set of leg extensions. Leg training is no party, but these ten guys – all genetically gifted, as well – made their names on it. (more…)
Training | 04.11.10 | No Comments
Get ready to pile on the plates with Markus Ruhl
FLEX was there earlier this year to see the reincarnation of Markus Ruhl, his trademark size helping him to a third place finish at the New York Pro. Here, in the first installment of a new weekly series, Markus serves as your training partner, passing along what he feels is a can’t-miss approach for adding more muscle to your frame in a hurry. (more…)
Training | 04.11.10 | No Comments
Learn how to get the most out of each set
It was a tribute to aesthetics when Troy Alves emerged as the winner at the 2009 Europa Show of Champions. Alves built his classic physique and clean lines through a stubborn insistence on taking every set to – or beyond – failure. Here, he discusses how that “little something extra” can pay big dividends when it comes to your physique and why leaving it all in the gym is still the best way to get results. (more…)
Training | 04.11.10 | No Comments
Increasing training frequency may yield greater results
You’ve had it beaten into your head – at times, by us – that you only need to train bodyparts once or twice per week. But studies show that those who train each muscle group three times per week gain more strength than those who train each bodypart less frequently.
New research from St. Francis Xavier University (Antigonish, Nova Scotia) may have you reconsidering how often you bombard a bodypart. The Canadian scientists had 29 untrained men and women follow a full-body weight-training program for six weeks. Each workout consisted of bench presses, squats, incline dumbbell presses, pulldowns, seated rows, dumbbell shoulder presses, leg extension/leg curl combos, overhead triceps extensions and barbell curls. (more…)
Training | 04.11.10 | No Comments
Doing the deadlift correctly is the key to more strength and more muscle
At first glance, deadlifting may seem easy to master. You might think that all you need to do is bend down, grab the bar and stand up. Unfortunately, it’s not so simple. In fact, with that type of approach, you have a better chance of straining your back than growing it. To deadlift productively, several major muscles (spinal erectors, lats, traps, quads, glutes) must work in concert, aiding the lift just enough and at just the right time so that your lower body and upper body lift in perfect harmony. That won’t happen by itself: You need to make it happen. The following dos and don’ts will guide you through proper deadlift form and explain how to best use this crucial lift to supersize back thickness. (more…)
Training | 04.11.10 | No Comments
Adding thickness to your lower lats is as simple as a flip of your grip
By Dorian Yates – 6-Time Mr. Olympia
Most bodybuilders have wide upper lats, but inadequate lower-lat width, or sweep. The good news is that getting at your lower lats can be as simple as turning your grip upside down. Yes, changing your grip from the customary overhand to a reverse (underhand) style can make a difference in what part of the back you emphasize with a rowing exercise. (more…)
Training | 04.11.10 | No Comments
How a good night’s sleep builds muscle
By Tim Scheet
A good night’s sleep is important for maximal growth and recovery following a workout. During sleep, the body “shuts down,” allowing metabolic processes to become more effective. Some people claim they need only three to four hours of sleep a night, but most need at least eight hours to feel fully refreshed. Bodybuilders, in particular, need adequate sleep for growth and recovery, especially with one crushing workout after another. (more…)
Training | 04.11.10 | No Comments
TotaLee Awesome Tris: Training Tips from Lee Haney
by Lee Haney
Back when I was competing the guy with the most envied triceps in the game was Mike Christian. His triceps were very impressive–big, full and cross-striated. His were the standard by which all other triceps were measured, and I made it my goal to match or exceed even his level of development. Of course, each of us must work within our own genetic constraints. Christian happened to be blessed with great genes for triceps, and he certainly made the most of them. I figured my genes weren’t too shabby, either, and that with the right amount of effort, I could draw the judges’ attention away from his to my own. (more…)
Training | 04.11.10 | No Comments
