The main reason people go to the gym besides attracting the opposite sex is to build muscle, or so they say. People say they want to build muscle but the actions they take and their approach to muscle building doesn’t back up their words. For example, it can be seen at every gym the 135 lbs weakling who is doing curls, and triceps press downs. Or also the guy who does endless sets of reps with the same weight on the bench press… every week! What is it that these people are doing wrong? Well for starters they are doing the wrong exercises.
To maximally build muscle people need to get stronger over time in the 6-12 rep range. This rep range is optimal for putting on size. Now, I would recommend training in the 1-5 rep range as well to make sure strength is on par. I say this because if a lifter increases his 5rm (5 rep max) they are bound to increase their 8rm. Increasing strength in the 8rm is optimal for hard dense muscle. There are several ways to go about this. First, the lifter could train his main lift for sets of 3-5 @ 75-90% of their 1 rep max. After those sets are done the lifter could do a few back off sets of 8-20 reps for hypertrophy or just do traditional accessory work after the main lift in the 8-20 rep range. Continue reading How to Put on Muscle
Athletes need 3 key physical attributes to be great, speed, power, and strength. Without any of these 3 attributes the athlete can be limited. How can this be trained? Well for starters, athletes need to do something explosive every workout before heavy lifting. A good example would be box jumps, or broad jumps. If that is not an option med ball slams or throws would also be good. The point is these explosive movements prime the central nervous system for the heavy lifting. Continue reading How Athletes Should Be Training
Have you ever gone to the gym and noticed that only a select few seem to get results? If you have you aren’t the only one, and before everyone starts to say it’s because of steroids, gear, whatever people are calling it. They’re great lifters because they know what it takes to get results and they stick to it. There’s a reason powerlifters, and most bodybuilders stick to the same exercises it’s because those exercises work. Great powerlifters know that if they want to increase their squat, they need to squat more, with more frequency. In the gym not every exercise is created equal. A lot of russian weightlifters even squat 6 times per week. If something works do it, period. That’s how you get results, you do what works. Continue reading What Great Lifters Do