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THE TRAINING ROOM (Training Tips & Programs)

Supersets for Success

AsSIDEWAYS SHIRT LIFTCrossfit. most of us are in the off-season right now and taking in a few extra calories, I thought I would post a good superset routine to help keep that waistline in check. It’s time to grow but don’t get sluggish or slow. Remember to stay ready at all times!

Here is a Back, Shoulder and Ab workout to get you motivated to keep pushing when most are resting. Go ahead and enjoy a few cookies, just make sure you keep healthy meals coming too. This way overeating the bad stuff will be tougher since you’ll already be full.

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Incorporate this “4 Letter” Word and Reap Big Benefits

Yoga Yoga3may be a four-letter, foreign word for some Physique and Bodybuilding athletes but it shouldn't be. You may be ripped to the bone, have the best physique, but if you lack flexibility and mind control your training, and eventually your quality of life, will be compromised. 

A little yoga can improve your workouts and maybe even extend your Physique or Bodybuilding career and you don’t have to ditch your current training to take advantage of it...

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Intensity Techniques, Part Two

In "Intensity Techniques Part One"intensity I gave some background as to why one might want to use the various intensity techniques that I covered. I recommend reading that article first:

http://www.rxmuscle.com/blogs/the-training-room-workouts-and-tips/9713-intensity-techniques-part-one.html 

In part two, I want to continue discussing some additional intensity techniques. Before proceeding, I want to clarify that I’m not suggesting that one train with these techniques as a sole method of training. I strongly believe in using more standard training techniques such as straight sets with heavier weights (among other more traditional workout structures such as Circuits, Antagonistic Supersets, etc.). Rather, these techniques are an excellent alternative that will allow you to maintain a high ‘intensity of effort’ while giving your joints a break from constant heavy loading. I have found they give me a serious pump as well!

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Arm Day with Brickhouse

Whenphoto[1] I first began lifting weights I would typically work biceps with back and triceps with chest.  As I spent more time weight training and learning about my body, I found that I could get more growth out of my arms by dedicating a day solely to them.  On occasion I do still use a traditional chest/triceps or back/biceps split, because I believe that you need to constantly challenge your muscles with different methods in order to continue to see improvement.  However, when I am able to stick to my normal gym schedule, I prefer to give them their own day...

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How to train your abs – the right way!

WhetherAdam Bates Abs you are a competitive physique athlete or simply a recreational gym user attempting to improve your physique, having the perfect midsection is frequently placed high on the list of priorities with respect to training goals.  However, it is amazing how often you walk into a gym and see someone going through a heavy leg or arm routine and then finishing their workout with an abdominal routine that looks more like something taken straight from an early 90’s aerobics video! 

The abdominals are like any other muscle group in the sense that if you want them to grow and to “pop” then they must be given sufficient stimulus to do so.  You wouldn’t attempt to make your arms bigger by completing as many momentum-based reps of barbell curls as you can in 60 seconds, so why do the same for your abs?  Sure, the cardio aspect may help burn some body fat, but there are better ways to do so and that is not the goal of the abdominal training itself...

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Intensity Techniques, Part One

There’s overhead tricep extensionsno doubt that progressive overload is the hallmark of resistance training. There comes a point however, where one can’t keep adding more and more weight as strength does not have an endless ceiling.

Additionally, if you listen to many older bodybuilders, including three-time Mr. Olympia Frank Zane, you often hear a common theme. That is upon reflection, they probably would have been better served in the long run had they not pounded their joints with so much constant heavy training in their younger years.    

Frank specifically said that while that early heavy training did give him mass, that he would do things differently if given the chance to do it all over again. This is because of the ongoing price he has had to pay for past injuries! 

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Elevate your Results – The “Secret Weapon”

WhenDeepTisse600x800withheading it comes to trying to build muscle as quickly and efficiently as possible, there are many things you can spend your money on. In fact, you've probably already tried a number of these things.

Most athletes will not hesitate to spend a great deal of money on the latest supplements, training programs, coaches and mentors. They may also spend a considerable amount on their gym memberships or exercise equipment. Unfortunately, they overlook one of the most useful products when it comes to fitness, training and building a world-class physique...

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The Key to Full Chest Development

TheBC side Chest Ian Lauer typical question that is asked about any male’s activity in the gym is “How much do you bench?”  Although I do believe that you have to “lift big to get big,” I do not believe that how much you can bench is a direct reflection on how well your chest is developed. 

The key, in my opinion, to building a fully developed chest is to hit it with exercises that target all areas of the chest.  The following takes you through one of my typical chest routines... 

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