The best kind of training is the kind that your body isn’t accustomed to, that you can complete religiously. The most detailed, in-depth training protocols in the world won’t amount to a hill of beans if the bodybuilder can’t follow the routine, find an ideal level of training intensity in the gym, or is already used to it. Here is a very simple training routine for the full body. Each muscle group is given its own training day. Chest Incline dumbbell press Flat bench press Incline dumbbell flyes Back Deadlifts Barbell Rows Lat pulldowns Shoulders Seated dumbbell presses Dumbbell side raises Cable raises for rear delts (45 degree angle) Arms Standing barbell curls Chin-ups Seated alternate DB Curls Skull Crushers Legs Barbell squats Leg Presses Lying leg curls That’s it - three movements per muscle group. Two heavy compound movements and one isolation movement ...

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Q: I’ve been told that dips really help you add girth and help shape the tris. I’m currently doing push downs, skull crushers and kickbacks, but don’t know what else to do. If I want to change the shape of my triceps, what exercises can I do? A: Plenty! It sounds like you got off to a good start, but I do have some suggestions. First, if all you’re doing is these three exercises, you’ll want to expand your workouts a bit. It’s not that you have to do 6 exercises per workout—in fact quite the contrary. You really only want to select about 3 exercises per workout for either bis or tris. However, you want to mix things up and have some kind of plan as to what you do and when. I always say to people that “why” ...

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You may have been in the gym for quite a while now, you might have gone through some intense training already or you might have tried several strategies to bulk up your arms. It is not unusual to find professional body builders who have succeeded in every other area but that of developing their arms. Sometimes it causes disappointments to see that the chest is growing, the legs are superb, the stomach is packed into six figure, but the arms are still severed in growth. This training routine is specifically directed to those bodybuilders who have been in the game for a while and now want to take their arms to the next level. By this, we mean that you want to define your arms further to competitive levels, or you want to grow some more muscle tissues in the arms. This ...

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Every bodybuilder wants big arms. But when they enter the gym, they’ll often run first to the biceps stations and curl to their heart’s content. Over time, this will lead to a nice set of biceps, but the upper arm will still look very average in a t-shirt, tank top or shirtless. What these bodybuilders (if you want to call them that) are forgetting is that triceps are the key to big arms – not biceps. They make up two-thirds of the upper arm mass. They also protrude into the air in almost every major biceps pose, while the biceps often tuck neatly against the body inconspicuously.   If your biceps are great but your triceps are anything but, there is still hope. It’s possible to build a nice set of triceps, but you’re going ...

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Q: My bench has been “stuck” at 235 for the past 2 years! I’m 6’4” so I’ll always be a “pussy bencher” because my arms are so long! My goal is 300… any suggestion would be awesome! A: The first thing I suggest is a new bench routine (page 26) which I just wrote! Try it, it’s an amazing new theory on progressive resistance training! The second thing I suggest is some good old fashioned Testosterone for strength! After all, this is the drug all the great powerlifters love! It makes your muscles strong… but it makes you very aggressive and “mean”. And listen, when you back out of a squat rack with 800 pounds on your back… you better be aggressive and “mean” or you’ll get buried! One Testosterone compound I am very “high” on is Oral Testibol™! Oral ...

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People are pretty good at seeing through little white lies told in conversation. You know when somebody is blowing smoke, as it’s not hard to read their body language or see simple holes in the logic they’re trying to sell you. If your training partner tells you that he squats 1000 and weighs 175, you’re probably going to know he’s lying. However, if one of the biggest guys in the gym tells you that reverse-grip underhanded super-slow wrist curls (or some other silly exercise) is the secret to his mass, you’ll at least consider what he’s saying to be a possibility. Initially, the details will be so complex you may not understand it. Then, you’ll probably want to believe him because, well, he is the biggest guy in the gym. Then, one of his friends may ...

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Many new entrants to the gym will walk into the gym with the exciting goal of doing crunches until their abdominal muscles are a svelte collection of rippling muscles, cut out of the former dough that was their midsection. They’ll enter the abdominal training area – despite being 30% body fat – and do an hour of crunches, several times per week. Over the months, their midsections will become harder – under the fat – but to the naked eye, they’ll still be sporting the same spare tire they started with. And in some cases, it might stick out a bit further, due to the increased size of the abdominal muscles underneath the layer of fat. There is no such thing as spot reduction. The body fat, which covers your body, does so in a fairly uniform ...

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With every muscle group in the body, there are two phases you must sequentially complete in order to fully develop the area: Mass and Detailing. For this article, we will focus upon hitting the triceps, and break down the mass and detailing phases and their movements. There are two phases to making gains when it comes to triceps. The first is mass. Beginner bodybuilders should focus on mass. Period. You shouldn’t even be thinking about “defining your shape” and “bringing out your lines” until you have built up some actual triceps mass. You build triceps mass by completing heavy movements using free weights as your primary tool. Skullcrushers are an excellent mass builder for triceps. Bench dips on parallel benches with a weight on your lap is very useful as well. Close-grip bench ...

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Looking to push yourself in a way you have never done before? Ready to instill some new growth in those stubborn arms, in a way you haven’t before? Buddy bicep curls might just be the tool for you! They are very simple – you and a buddy start doing curls with the same barbell, handing it back and forth until neither of you can complete another rep. They’ve simple, tough, and very effective! Find A Buddy You’ll want to select a training partner who is roughly the same weight and strength as you. It’s okay if there is some discrepancy. After all, each of you will only be completing as many reps as YOU can do. Select A Weight You’ll want to begin with a weight that you can curl comfortably for 10 to 12 repetitions. This will ...

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In the world of competitive bodybuilding, the illusion of size often trumps actual size. Bodybuilders will choose to under-develop certain muscle groups in order to make other body parts appear larger. For example, some bodybuilders will avoid abdominal training in order to make the shoulders appear larger and wider. Or, another example is the new pros that have had to reduce their quadriceps training in order to let their genetically challenged calves appear larger. The forearms are a muscle group whose training is debated among bodybuilders. Some bodybuilders feel that the biceps appear larger when the forearms are small. Some genetically blessed bodybuilders have forearms that grow very rapidly. When they train them directly, their forearms soon overpower the biceps. In cases like this, it might be acceptable to skip forearm training. However, ...

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