Many people not only want to get stronger but are looking to add size to their chest. Think about it, adding more size to your chest effects the appearance of your midsection, and makes your waist look trimmer as well. Of course there are many ways to accomplish this but I have found that the … Read more
The correct form for the bench press requires that both your feet are touching the ground and your glutes, as well as your upper back remain anchored to the bench. Keep both shoulders back while keeping a slight arch in your lower back. So if this is the proper form how does a ceiling thruster … Read more
There has always been a debate on whether or not performing a single rep during your workout is a good idea. Many people think that if you want to know how much you can lift for one rep you can simply look it up in a chart and avoid any chance of injury. Others feel … Read more
“My bench always seems to stall at the top; my lockout really needs help.” This is really one of the best problems to have and the easiest to fix. When you’re dealing with sticking points in the bench press you have to remember that there are several ways to correct the problem, but most won’t … Read more
1. Train the Triceps Years ago, if you had asked Larry Pacifico how to get a big bench, he’d have told you to train the triceps. This same advice applies today. This doesn’t mean doing set after set of pushdowns, kickbacks, and other so-called “shaping” exercises. Training your triceps for a big bench has to … Read more
LIFT BIG – Give your muscles a reason to grow. Don’t do endless sets, be intense. Go heavy, but don’t remain much longer than an hour. Train 3-4 days a week. Hit failure and make that last set count. EAT BIG – You must eat to grow. For gaining, take 20Cal/lb bodyweight daily. Get 30g protein per … Read more
When you begin the transition from beginner to advanced, you will need to incorporate some advanced training techniques. Here is a brief description of some of the most popular ones. Try to challenge yourself by putting in more exercises into your routine without using more time. Or you can try to get the same routine … Read more
Squatting is one of the most productive if not the best exercises out there (it’s called the King of Exercises by many). It is one of the most difficult to learn as well. If you are new to this exercise, please take several training sessions practicing with an empty bar or broomstick (you can do … Read more
All reps on all exercises will be performed in the 3-5 rep range. When you can perform more than 5 reps it is time to increase the weight. Rep speed is 10 seconds positive and 5 seconds negative. On all pushing movements stop just short of locking out and begin the negative motion with a … Read more
First, let me introduce myself. My name is Jim Smith and I live in Yorktown, Virginia. I’ve been lifting for years and am always ready to experience new techniques and ideas. A little over one year ago I discovered odd objects and let me say things have never been the same. I’ve been training iron … Read more