Training
Advanced techniques to get you faster and stronger. Another set of techniques to keep you growing. Techniques to keep you growing.How to use Olympic lifts in bodybuilding.
Besides lifting heavy – of course with good form and training within the 6 to 12 rep range – the rest periods you take influence and affect how much muscle you can add. That’s’ the topic I want to tackle this month. Rest. Specifically, how much to take in between sets.
Sample German Volume training routine
How one person did Poliquin's program. Is inactivity the problem?An article on free radicals and how they may cause soreness.
How to add different factors into your workout to make it more productive. Short article, but everything you need to know to pack some size on your guns and rapidly lose fat mass. Again, if you are unfamiliar with the overfeeding approach, check out Practical Cheating and also feel free to email me for additional information.
Ab training to get a six-pack! Most of you reading this magazine are well aware that structural adaptations are not achieved by simply busting your ass in the gym day in and day out. Sure, that'll work for a while, but even if you continue to put the same effort forth, your progress will eventually plateau. Adaptation is a bitch and progression requires a methodical, strategically designed approach to training and constant variation. In my previous articles, I have spoken ad nauseum about how to circumvent adaptation by manipulating training variables and program format. This article will provide you with yet another method--a few of them, actually--to counteract stagnation and training plateaus.
Leg training by RuggedMag. Advice for sprinters. Apply these techniques to your workouts immediately and you will experience better workouts with faster progress and fewer injuries!
Tips and tricks for rugged training.
When I started out training in high school, I got most of my training information from the same place everybody else my age did (and may still do)-- bodybuilding magazines. I read all the magazines I could get my hands on, soaking up the information like a sponge. I went on a bodybuilding-inspired, very volume heavy routine. Add up the facts that I was relatively new to training, I was getting plenty of sleep, I ate a lot of good food, and I had the raging hormones of a teenager, and the result was that I made pretty good gains.
In part one of this article, we covered some of the merits of adding variety to your training, as well as certain methods of doing so. Essentially, we concluded that change is good. Especially when it comes to your underwear-- no more than three days, tops; this obviously does not apply to panties worn on your head. You have up to one full week before changing those.
Understanding Insulin, by Eric Cressey
All too often, we overlook the important underlying anatomy and physiology upon which solid training and nutrition recommendations are based. In rushing to get to the "meat and potatoes" (the program or ultimate recommendations) of an article, we fail to truly question and understand the basis for why we do what we do. Take, for example, post-workout nutrition. Ever wonder why you can suck up ridiculous amounts of high-carb foods after you train? In the Rugged mission statement, we promised to make you think; the following article should do just that. And, if it doesn't, you can at least gain an appreciation for one facet of an Exercise Science graduate student's course of study. Without further ado, I present "the insulin response to exercise: carbohydrate, fat, and protein metabolism implications."\
Sequential Development for size
Throw away that outdated one-rep-range training program, and hop on the sequential development bandwagon for increased size and strength. Break the monotony, have fun while working out, and of course--the best part--get beeg!What's the difference between bodybuilders and strength athletes like powerlifters, Olympic weightlifters, and strongman/woman competitors? Seriously--that's not a rhetorical question. These two groups of individuals definitely have different training goals--and there may even exist within-group differences when looking at the strength athletes--not to mention that the latter group could perform the deadlift, clean and jerk, and farmer's walk with the former group as weight implements! However, when you look at the true general objective of training, you see that the bodybuilders, train muscles and muscle groups, while the strength athletes train movements. Bodybuilders often incorporate powerlifting and even weightlifting movements into their routines, but the inclusion of these exercises is still to improve the size of select muscles. Whether they realize it or not, strength athletes see the big picture. They see that the body is designed to function as a chain--in movements and movement patterns--not as individual muscles or muscle groups. Disrespecting the body as a chain can lead to minor or major dysfunction. The purpose of this article series is to help you gain a greater understanding and respect for the body as the kinetic chain; however, it is not in any way intended to serve as an impromptu PT session. Part I establishes the general framework by discussing the kinetic chain and kinetic chain dysfunction. Part II of the series will discuss some common muscular, neuromuscular, and arthrokinematic considerations associated with dysfunction of the kinetic chain. Again, it is important to reiterate that the purpose of these articles is not necessarily to diagnose individual dysfunction but rather to illustrate rather interesting concepts related to performance and function.
* Add Fuel to the Fire...On non-lifting days, we highly recommended that you perform high-intensity interval training (HIIT) in place of the resistance training. The fact that HIIT is most heavily reliant on muscle glycogen during exercise does not mean that it is an inefficient method of exercise for fat loss.
"Variation is the key." How many gurus have uttered those words? How many times have you heard them? Or repeated them? If you're anything like me, so many times that you've lost count. It seems as though everyone is so hell bent on mixing things around, no wonder some people never make progress: they never stay with anything long enough to give it an honest shot!
Starting back a few weeks ago, I've been incorporating John Berardi's recommendations of never combining fats and carbs together in a single meal; however, I'm confused as to when I should eat my 3 carb-containing meals and my 3 fat-containing meals each day. Any insight?
The term "Maximum Muscularity" elicits a beautiful vision of the classic physique of someone like Arnold or Serge Nubret. Maximum Muscularity isn't just about being ripped...yet of beanpole proportions, nor is it just about being huge--yet uncomfortably rotund. Rather, Maximum Muscularity is fusion of the two: being Ripped and Huge; it's about becoming a walking, super-sized anatomy chart. It's about pushing the envelope of one's capabilities to add muscle and lose fat.
Getting a Mechanical Advantage
With that stated, let me say that while the following program provides quite a bit of incentive for hypertrophy to spawn at a damn near alarming pace, it should only be used for 3 or 4 weeks before cycling off. Even though you will probably be hooked on this workout and the results that have ensued, just tuck it away in that special place for a month or two down the road. If followed correctly along with a proper nutrition plan (can you say "Massive Eating"...), you WILL make tremendous progress in strength and size, and have a damn good time doing it. This program is perfect for the veterans, those that have tried it all, and may be at a bit of a plateau.Are you happy with the results you're getting from your training? I mean, really, are you genuinely content with your progress? Well, if you are, go ahead and click on the next article. But, if you feel as though you could be making more progress than you currently are, stick around. I bet that most of you keep reading.
You know what kind of guy pisses me off? The kind who's tall, rich, good-looking, and gets to bang super-models. Yeah, that Marc McDougal guy just burns my biscuits. No, no, just kidding. The guys that bother me the most are skinny guys; not just any skinny guy, but the ones that are overly obsessed with their mid-section, and think sporting a set of abs or fair sized arms is the hallmark of a good body.
Do you remember when you first started training with weights? We know, it's probably a bit difficult for you to remember a time when iron wasn't a part of your life, but think way back to the beginning. Think back to when you were green and untrained, back to your starting point. For most new trainees, those first few months are a pretty amazing time. Your arms seemingly doubled in size practically overnight, your shirts began to stretch dangerously over your ever-increasing torso girth, and your thighs barely fit into those boot cut jeans you bought just a few weeks earlier. Ah, yes, the fabled "newbie gains," a time period in which progress is measured by inches on the tape measurer, pounds on the scale, and in plates added in the gym.
Physical Activity in Daily life
What are the advantages of working out at home? It's convenient, comfortable and safe. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and can be used by other members of the family. It's easy to have short bouts of activity in several times a day.
Making Bodybuilding More Athletic
The approach to strength training in which athletes take into the weight room is drastically different from which is taken in bodybuilding. Within athletics, primary concerns are injury prevention and improved performance. Speed, agility, explosiveness, flexibility, balance, and kinesthetic awareness are all integral parts to being a successful athlete, all of which have little, if anything, to do with bodybuilding.
Speed Training for Bodybuilding
Charles Staley’s comprehensive article on speed strength training laid the theoretical background for understanding the various sport uses of speed strength training as well as the various methods suitable for each and the mechanics of the working muscles. That article, however, did not specifically address the application of speed strength training techniques in bodybuilding, which is the aim of this article. The goals of speed-strength training for specific sports are quite different to those of bodybuilding; while the former strives to develop maximal speed-strength (power) or plain velocity (speed) of movement, the latter uses speed training as an alternative way of increasing training intensity for the purpose of inducing muscle hypertrophy, with no special concern for maximal velocity goals.
Sports Massage, by Charles Stately
I first met Dianna Linden at a seminar I was teaching for the International Sports Sciences Association in Santa Barbara, California in 1996. Dianna stood out to me because she asked great questions— some of the best I’ve ever encountered during my 8 year experience as a presenter. I found it refreshing to encounter a student who actually challenged me, despite having no formal experience as an exercise professional.