Dave Tate posted an article about getting a bigger, stronger triceps. In it he asked John Meadows for some sample Triceps Hypertrophy Workouts Workout No. 1 Fat bar pushdowns – heavy pyramid rep scheme is 15, 12, 10, 8 and 6 for a total of five work sets Seated dip machine – 4 sets of 8 – 10 […]
Lessons Learned from Zatsiorsky
Charles Poliquin shares the top five lessons he learned from Vladimir Zatsiorsky, author of Science and Practice of Strength Training. Lesson #1: Why Bodybuilders Need to Get Strong Sarcoplasmic hypertrophy increase of sarcoplasm (gel like component) within muscle cells does not contribute to muscle force achieved by higher reps (lower-intensity weights) Myofibrillar hypertrophy increase in the basic […]
531 Bodybuilding Template
If Boring But Big was not enough for you, Jim Wendler has a 5/3/1, 4 day split hybrid for bodybuilders. Day 1: Shoulders and Biceps Standing Military Press – 5/3/1 DB Military Press – 4 x12 Side Laterals/Rear Laterals – 4 x12 Barbell Curls – 4 x12 Preacher Curls – 4 x10 Day 2: Back Deadlift – […]
Rep Ranges Table for Strength and Mass
Over at reddit RyanArr posted the Rep Range Chart from Mark Rippetoe’s and Lon Kilgore’s Practical Programming for Strength Training. Number of Repetitions Result of Training 1 2 3 5 8 10 12 20 Silliness Strength Myofibrillar Hypertrophy Sarcoplasmic Hypertrophy Power ATP/PC Storage/Efficiency Neural Adaption Capillarity Lactate Generation Pain Torlerance Bone Density 100% 1RM 70% 25% 1RM […]
Barbell Complexes – Build Muscle, Lose Fat
Justin from 70sbig.com wrote a little post about Barbell Complexes and why they’re awesome. Working big compound movements with full range of motion on all joints will give you a whole body workout like no other. They can provide a dose of high intensity conditioning stress, yet also take the major joints through a full range […]
John Welbourn on Paleo Solution Podcast
Another Paleo Solution Podcast with John Welbourn. Just like in Episode 86 they drop a lot of good information. Episode 94 Topics:1. Power, Strength or Hypertrophy2. Building Muscle3. No Such Thing as Overtraining4. Conjugate Method and O-lifting5. Back Squats Have Given Me Radiation!6. Weight Gain and Ketosis7. Training Twice a Day Regarding topic 1:During his time in […]
Heavy Negatives, Forced Reps, Drop Sets
Charles Poliquin wrote a post about techniques bodybuilders have been using for decades Three mechanisms of muscle growth. Mechanical tension experienced based on intensity of load and time under tension causes muscle fiber damage, which results in maximal motor unit recruitment and more muscle growth. The local muscle damage caused by training results in inflammation, leading […]
Huge List of Training Programs
Here is is list of about every hypertrophy / powerlifting / olympic weightlifting / bodybuilding / fat loss routine. ——————————————————————————– Hypertrophy Beginners/Intermediates Kelly Baggett Build Muscle & Lose Fat Simultaneously?- http://www.bodybuilding.com/fun/kelly3.htm A Training Philosophy For Solid Mass Gain- http://www.higher-faster-sports.com/…hilosophy.html The Skinny-Fat Ecto Part II- http://www.higher-faster-sports.com/skinnyfatecto2.html Christian Thibaudeau Ab Training for Athletes and Babe Hounds- http://www.t-nation.com/readTopic.do?id=459670 Part-Time Beast- http://www.**********.co.uk/m_854463/tm.htm The MacGyver […]
Training Glutes like a Bodybuilder
Bret Contreras analyzed How Bodybuilders Train the Glutes. Some of his observations of Brandon Curry’s leg workout: 1. During seated and single-leg leg curls he’s really stressing the contracted position to maximize the pump. 2. During weighted 45 degree hypers he really stresses the stretch position to maximize the stretch. 3. During sumo deadlifts he keeps the […]