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THE TRAINING ROOM (Training Tips & Programs)

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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Acute Overtraining and How to Spot It

Chronic overtraining is a condition that no phystired bodybuilderique athlete ever wants to experience.  Once chronically over-trained, it can take months or even longer to fully recover and in the process of becoming chronically over-trained long-term resting hormone levels will become negatively impacted leading to losses in muscle mass as well as encouraging fat gain...

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Building a Solid Foundation: Leg Workout

When 2013-03-28 09.02.08you start building a house, what is the most important part? The foundation.  How about when you build your physique?  What’s the most important part?  Again, the answer doesn’t change – it’s the foundation, a.k.a. your legs.  Without an adequate base, most athletes will be hard pressed to get the strength and power needed throughout the rest of their body as many exercises and routines require powerful legs.  There tends to be a common theme here; if your foundation is weak, your upper body won’t be able to reach its potential either.

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Back Training with Brickhouse!

TheyDuane Brickhouse say that bodybuilding competitions are won from the back, and I

think that the same can be said about the Men's Physique Division. It

is very important to have developed back muscles due to the fact that

they play a part in both your front and back poses. Here is a routine

that can help you build a wide muscular back so that you can create a

show-winning v-taper:

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Off Season Back Training w/Video

Question.Back What is your favorite body part to train ______________?

Chest? Biceps? Legs? Shoulders?

I bet you dollars to doughnuts that very few of your answered “back.” Why, is that? Well, there are several reasons. First, the back isn’t a glamorous muscle like the chest or biceps. Second, building a great back, from top to bottom, takes hard work and effort. And, third, taking ‘selfies’ to show off your back is pretty darn hard. Seriously, you almost need to be contortionist to take a solid back picture.

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Wasiak Works Delts!

In theNationals8 ongoing journey towards achieving aesthetics, we must evaluate what constitutes that ideal image or “look”.  To take a deeper dive into the topic, we can start by looking at the various divisions in the NPC and the IFBB to discover any common or recurring themes in what those organizations deem to be an aesthetic look.  Setting aside the obvious tans and shredded abs, the large rounded shoulders to small waist ratio stands out as the basis for creating that pleasing look.  How to achieve it?  Well, it varies from person to person but here’s what I do:

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The Integrated Warm-Up

ALunge very common way to warm-up prior to resistance training workouts is to first do a general warm-up consisting cardio or callisthenic type exercises to increase heart rate and heat in the muscles (among other physiological changes). From there specific warm-up sets are usually performed for each body part being worked.

While this is certainly a useful strategy, I have also found it extremely beneficial to transition from the more general warm-up to the main resistance workout by also utilizing one or two movements that enhance full-body structural integration. These incorporate the fundamental movement patterns of Push, Pull, Bilateral Lower Body (i.e. Squat pattern), Unilateral Lower Body (i.e. Lunge pattern), and Rotation in various ways.  

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