Long story short, I did the following chest routine over the last 6-8 months (or maybe more. I forgot when I started this routine.) Incline DB press – 6 sets of 8 reps (This movement wasn’t a new addition.) Gironda’s neck press – 6 sets of 8-12 reps My goal was to improve my upper […]
Most people are SKINNY-FAT. I know because I’ve been there. In this post, I will reveal a method that will eliminate this issue. First, let’s present some hard-to-hear truths: 1. Most people are skinny-fat Skinny-fat is exactly what it sounds like – skinny (low muscle mass and tone) + undeniable fat deposits around the waist […]
Strength is associated with muscle mass. It is expected of a bigger, more muscular guy to be stronger than a smaller dude. And yet sometimes “wiry”, skinny brahs display extreme strength rearranging the architecture in the craniums of the spectators. Why? Why are some skinny guys so strong? “Skinny boy” strength is the product of […]
The four main benefits of hammer curls are: Brachialis focus. The brachialis is one of the most underappreciated muscles in the arm even though it’s the primary and the strongest elbow flexor. Yet many people do not even know that it exists because it’s flat and resides deeper than the biceps. The brachialis works during […]
Volume training is a far super approach to high-intensity training. It produces faster results, reduces the chances of injuries, and spares your central nervous system. Here’s why. 1. The Tonnage of HIT Workouts is Too Small The classic high-intensity method (HIT) calls for one working set to ultimate failure after a few warm-ups. The work […]
1. Arm Growth Optimization Maximal results require a maximal focus. Professional photographers produce stunning photos because they dedicate their lives to the craft. Composers come up with otherworldly compositions because they obsessively polish their harmonies. Painters give life to the blank canvas by spending most of their waking hours painting. There are no coincidences. People […]
Short answer: The neck could grow from the total body tension generated during “global” exercises such as the deadlift and the rack pull, but that isn’t the case for everybody. Individuals whose neck muscles do not respond to indirect training and those who wish to maximize their neck size and strength will have to implement […]
Short answer: Zercher squats are a potent lower body exercise despite their lack of fame. In some cases, they could effectively replace the classic back squat. However, the two lifts are not entirely interchangeable because of their unique characteristics. What Are the Main Differences Between the Zercher Squat and the Back Squat? Back angle If […]
Short answer: Compound movements like squats and deadlifts require а strong mid-section and spinal erectors. The job of those muscles is to stabilize the spine and allow efficient transfer of the force generated by the legs, hips, and back to the bar. The abdominals and the trunk muscles are the pillars keeping the “edifice” together. […]
The road to a V-taper consists of three steps: Step 1: Lose body fat Trillions of pages have been written on the subject of fat loss. Yet the process is fairly simple for most healthy individuals – consume fewer calories than you burn. But the actual problem is not a lack of information. It’s the […]
Does grip training increase forearm size? Pure grip training is not the most effective way to stimulate forearm growth because it focuses on the finger flexors (flexor digitorum profundus and flexor digitorum superficialis). Maximal forearm hypertrophy requires wrist work over a full range of motion. In addition, grip training is heavily dependent on tendon strength […]
Contrary to popular belief, many of the popular barbell strength routines marketed towards beginners do not produce aesthetic (lean & mean) physiques. Those training methods have severe technical deficiencies turning them into factories for skinny-fat men with poor upper body development and viciously drained central nervous systems from heavy squatting and deadlifting. Here are the […]