THE TRAINING ROOM (Training Tips & Programs)

Top 8 Tips for a Tip Top Chest

How imagedo you build a monster chest to fill out your t-shirt? Well, to really build muscle mass and induce muscle hypertrophy, it’s all about incorporating multi-joint exercises into your chest routine. 

The chest is best stimulated and developed when it is fully stretched and flexed and targeted through movements designed to maximize development. For example, the upper chest is best stimulated from exercises done on a 30-45% incline bench, the middle chest is best stimulated from exercises done on a flat bench, and the lower chest is best stimulated from exercises done on a 30-45% decline bench.

The exercises below will ensure that each part of your chest is targeted so you will have a chest that resembles the Austrian Oak himself!

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Ideal Reps and Sets for Muscle Growth

tim1"What are the ideal reps and sets for muscle growth?" The question has been around as long as bodybuilding. You may be thinking that you know exactly the right reps and sets for muscle growth. Three sets per each exercise and 6-12 reps, right? It's what the average bodybuilder has been doing since bodybuilding began. Unfortunately, the answer is not that simple...

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Getting a Jump on the Competition

I jump ropehonestly can’t remember the last time I did cardio on a machine. “Not that there’s anything wrong with that,” to use a Seinfeld reference, but I prefer to work with more athletic modalities. One of my favorite pieces of conditioning equipment is the often overlooked, humble, inexpensive, and extremely portable jump rope. Jumping rope really provides a tremendous fitness ‘bang for your buck!’ It not only gives you a serious caloric burn, but it really enhances one’s coordination and athleticism!

Getting Started...

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Satellite Cells and Muscle Memory

When Satellite-Cell-muscleyou think back to the first few months you ever spent in the weight room, you probably remember adding more and more muscle with seemingly every session.  What’s more, this was despite not having half the knowledge that you may have now with respect to training or nutrition.  But still, in that first year of training your weight shot up by 15 pounds and you also looked significantly leaner!..

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Better biceps? Try these four exercises!

Ask arnold bicepssomeone, anyone, to "flex" or "make a muscle" and what do they do? Bust out the old tried-and-true Schwarzenegger twisting front biceps pose.  It's every teenage boys dream to build huge biceps complete with a sharp peak to attract all the ladies – or at least to stop the bully from those Charles Atlas comic book ads from kicking sand in your face at the beach. 

Unfortunately, biceps are one of the most over-trained muscle groups known to man.  Ask any "brofessor" at the gym… Mondays are chest, Tuesdays are biceps, and Wednesdays? Why, chest and biceps, of course!  I think most average lifters need only one day committed to arms each week, or slight biceps work after major back exercises on a "pull" day.  But who wants to be average?  If you're reading this, you want some biceps peak.  And you want it now!  No full Larry Scott arms for you. You’re interested in some Arnold-like 22-inch mountain peaks! 

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Chest Workout & Road to the Olympia Video with Tory Woodward

CheckMP2013ToryWoodward out this motivational video featuring Tory Woodward.  See what this IFBB MP Pro is up to in his final month of prep going into The Olympia and check out and try Tory's BONUS CHEST WORKOUT ROUTINE!

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The No-Legs Myth Leg Fix Workout

One legsof the biggest criticisms I hear about Men's Physique competitors is that they have no legs.  They are simply average gym-goers absent of leg development who wake up one day and decide to donn some Hurley board shorts.  I beg to differ.  My leg training requires a 24-hour commitment.  Some weeks I literally cannot sleep before "leg day" because I am so excited. 

One cannot have an aesthetically pleasing (and contest-winning) body with "chicken-legs." I'm going to walk you through an intermediate leg workout for those competitors looking for award-winning wheels...

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Straps or No Straps?

A strapsquestion I get asked quite often is whether to use lifting straps or not. Depending on your goals the answer will be different. So let's look at two separate goals someone might have in the gym. The first individual's goal is to build as much strength a possible in all aspects of his training. You could even call this individual a power lifter.

The advantage of using straps for this individual is that he will be able to grip the weight better and lift more weight...

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