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10 Things You Need To Know About Your VMO

What the heck is your VMO you Say? The vastus medialis (vastus internus or teardrop muscle) is an extensor muscle located medially in the thigh that extends the knee. The vastus medialis is part of the quadriceps muscle group. 1. The one and one-quarter squat is a great way to correct weakness in the VMO […]

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10 Tips on Destroying Stubborn Belly Fat

1. Spot Reduction is REAL. Its a matter of timed cardio in a fasted state and tons of ab work done in the same training session. I’ll go into at detail in a future article. 2. Belly fat is a stress issue. I normally start with 800 mg of Phosphatidyl Serine (800 mg. a day) […]

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10 Tips, Hints and Trick for Training Your Deltoids

1. The wide grip upright row increases electrical activity in the middle and rear deltoids by more than 20% when compared to the narrow grip 2. Performing DB chest presses/shoulder presses on Swiss Balls doesn’t increase activation of the abs, deltoids or pecs 3. Press the bar overhead and hold for six seconds. Then lower […]

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Do More Than One Stinking Pull-Up

I’m still haunted by my 6th grade gym class. At the beginning of the semester, all the students took part in a physical fitness test. Part of the test included a visit to the old chin-up bar. I remember standing in line nervously knowing I was about to embarrass myself. You see, I was a […]

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10 Things You Need To Know About Flexibility

#1. Stretch each muscle 3-5 times-research suggests that for max flexibility adaptations, stretch each muscle 3-5 times per session #2. FLEXIBILITY may be an issue as the higher the speed demand is, the more that range of motion becomes an issue #3. There’s no downside to including eccentric training in your program since it helps […]

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10 More Rowing and Upper Back Development Tips

Tip #1. To develop optimal structural balance, I strongly believe that for every set of chin-up done, one should a set of dumbbell rows (for both arms, of course) Tip #2. Barbell rows done with the bar returning to the floor on each rep strengthen your back, lats and traps more than any other barbell row variation […]

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6 More Bench Press Tips

Tip 1 Bring the bar as low on your chest as possible- “just above where the belly meets the sternum”(Gallagher 68) Tip 2 Allow the bar sink into your chest slightly to get better drive, which loads the legs with more tension (Ibid) Tip 3 Press the legs hard toward the torso.  The leg jolt […]

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10 Tips for Bigger, Stronger Triceps

Tip #1: Seated Half Press in Power Rack. As a testimony to the effectiveness of this exercise, consider that Pat Casey is the first man to have bench pressed 600 pounds and that seated presses were one of his favorite exercises Tip #2: All barbell exercises involving the triceps are more productive if you use […]

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10 MORE Things You Need To Know About Overhead Pressing

Tip #1: Anecdotally, there were far fewer rotator cuff injuries prior to the use of the bench press as the staple for upper body strength testing. Prior to the 1950’s, the bench press was virtually unheard of and overhead lifting was the only true manner to improve upper body strength levels. Tip #2: The truth […]

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Top 10 Training Tips for Bigger Biceps

#1. For stronger biceps, train your legs-The best way to develop more strength in your arms is to train them together with a large muscle groups #2. The brachioradialis muscle is not recruited at slow speeds during a biceps curl, but it is recruited at fast speed #3. Take time and do your forearm work. […]

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