Forty years ago, bodybuilder Steve Davis devised a 6-week strength and mass training protocol which challenged the body to train at its maximum strength range for ten consecutive repetitions.  This program became known as microcycle periodization, and it has remained influential in bodybuilding and powerlifting training ever since – in underground circles.

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Incline dumbbell curls are one exercise that is abused very often in the gym. Trainers will choose them because they want to sit during the movement. Then, using some extremely heavy dumbbells, they’ll use enough back swing and body English to ensure they don’t stimulate the biceps. Let’s check out some simple guidelines for most intelligent dumbbell curling!

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So, you call yourself a bodybuilder? Think people can tell that you hit the weights? Well, what’s the most common question they ask about your physique endeavors? How thick your quads are? How much you can shoulder press? Nope - they wanna know how much you can bench - and unless you come back with a decent enough number they’re gonna dismiss you as a limp wristed try hard, no matter how striated your hamstrings happen to be. It may not be fair but the bench press is the standard by which we measure gym manliness. It’s the grand daddy of upper body exercises, the number one chest, triceps and deltoid mass builder. It’s also the most egotistical movement in the gym and, not surprisingly, the most abused, badly performed, over indulged and potentially dangerous thing you can do there short of risking arrest. Fortunately, bad bench press form is not inevitable. Follow some common sense suggestions with our back to basics guide and you’ll be able to proudly and confidently quote a bench figure that’ll have onlookers saying ,”Now that guys a real bodybuilder.”

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Every bodybuilder knows that the “Big Three” exercises – Bench press, deadlifts, and squats – are the key to making gains in muscle mass and strength.  Let’s check out a few tips and ideas for making the most of these exercises, and doing it safely.

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Few exercises can top the staying power of the classic bench press. Ask any serious bodybuilder and odds are you’ll hear that the flat bench is, and always has been the meat-and-potatoes of his chest routine. Simply put, the flat bench delivers. But here’s the catch: Whenever you make a specific exercise a habit, you’re all but guaranteed to hit a plateau at some point.

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