Training

Static Stretching VS Dynamic Stretching – What helps & what hurts?

It’s a age old debate on which is better for you & when to do which, but it appears now with research & studies we have a much clearer answer. So firstly… What’s static stretching? And what’s dynamic stretching? Static stretching is a stretch held in a static (hence the name) position for a set amount of time. Dynamic stretching is essentially movements that stretches one or several muscles over a continuous movement. Which is best & when? So both have...

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Cardio for fat loss – When’s the best time to do it?

Today we go over the different times of the day, and the different scenarios to perform cardio for optimized weight-loss. Afternoon after eating carbohydrates This would have to be the least optimum time of the day to do cardio, as you’ll be more likely to burn carbohydrates as your energy source rather than liberating fat storage. If there is sufficient glycogen in the muscle the body will always use that before eating into fat stores. Afternoon after not eating carbohydrates during the day...

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Are you getting the most out of your Chest workout?

  The chest is an area that often tend to lag on a lot of physiques out there. The fact is the majority of guys struggle in this area, despite your best efforts after hours and hours of lifting in the gym. The question you should be really asking yourself is if your approach is too one dimensional. On top of that  you are probably making some common mistakes, like - Pressing through your triceps rather than squeezing through your...

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When to Go a Ketogenic Diet

The keto diet has been a hot topic for years. Some say it works great, while others say it only works for a few weeks or not at all. With the keto diet it’s typically used when the goal is based around losing body fat, but it can be used intermittently throughout the year depending on your goal. What’s the benefit if I don’t drop body fat? If you don’t drop body fat while doing the ketogenic diet, don’t worry...

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3 Simple Rules on Building Big Biceps

Biceps is the “showy muscle” that everyone wants. When someone says, show me your muscles… Most of the time a bicep is going to be flexed & shown. Here’s my big 3 rules on how to best develop some good biceps. Hit from a variety of angles & grips Hitting the biceps from different angles & using other grips is essential to building full biceps with no weak points. The most commonly underdeveloped potion of the bicep is the outer...

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6 Benefits Of Pullups

There are a lot of benefits of pullups. I’m also going to give you a few tips on how to do more pullups. #1: Convenience Pullups are one of the most convenient exercises around. You can do this exercise pretty much anywhere. All you need is a bar and your body. #2: Fundamental Compound Upper-body Exercise Compound exercises are important because they target multiple muscle groups and trigger a release of natural growth hormone in the body. Pullups do a...

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5 Reasons NOT to work out your abs everyday

Issue #1: One big misconception about exercise is that you need to do abs exercises in order to get a six-pack, or even a stronger core. You can have a very impressive six-pack with a core as strong as steel by focusing on core, compound exercises like squats, dumbbell lunges, or deadlifts to name a few. Another option is using stabilization exercises like an advanced bird dog exercise that works not just your abs, but your balance, lower back, and...

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Hack Squats?

Hack squats, performed on a hack squat machine, derive their name from the machine's shoulder pads. "Hack" is a reference to the yoke placed around a draft animal's shoulders, notes strength training journalist Frederic Delavier in "Strength Training Anatomy." Hack squats primarily target the quadriceps muscles on the front of your thigh, as well as the gluteus maximus muscles of the buttocks. Hack Squats To perform a hack squat, step onto a hack squat machine and position your back against...

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Why Should You Do Shrugs?

Each and every upper body pull or push movement depends on shoulder health, mobility and performance. If you want to get the most out of your workouts, you need to have a strong and healthy set of shoulders, but they are nothing without a stable base, which means proper positioning of the shoulder blades. And in order to create a stable base, you need strong trapezius and rhomboids and it would only make sense to train them and strengthen them...

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How to Know When You’re Ready to Compete

This advice is for both male & female competitors. Look at any professional bodybuilder/ figure competitor & you will see the X shape. Wide shoulders/back, small waist & down to muscled legs. To achieve this I believe you should have at least 2 years of hard gym training to develop the required amount of muscle before stepping on stage. In saying that I have seen people transfer from other sports where they have excelled & built a great level of...

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