Q: Someone told me that you don’t have to do cardio - that you can just do your workouts fast - especially if they are powerlifing workouts. Is this true? A: I do fast, compound movements for workouts and I shed pounds rapidly. That is the truth and gospel according to me. Now, having said that, I’m not sure that that kind of training is a panacea for all things. In fact, nothing burns fat like real cardio. However, I think what you’re really talking about is rapid training on a regular or semi-regular basis. That is to say, doing pushes, presses, rows and extensions rapidly through a set, then moving to the next exercise station. You can accomplish this by doing 3 x 20 reps in total for workouts. The cool thing about training like this is that ...

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Many bodybuilders find that while the movement is hardcore and a great deal of fun, the deadlift just isn’t for them. Perhaps they are too tall and have long arms, which can make for a very awkward lift. Maybe they lack low back flexibility, or have sustained an injury at some point in their career. Whatever the reason, if deadlifts are out, then dumbbell rows most definitely have to be in. They are nearly as efficient for back thickness as deadlifts, with much less chance of injury. Completing dumbbell rows is simple. Place your knee on a bench, secure your position with your same-side knee, and grab a dumbbell hanging from your free arm. Slowly bring the dumbbell up to your highest position, flexing your back at the top. Then, lower it back to ...

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It’s time to plan the winter bulk. You’ve been showing off that abs all summer, but as it starts to get colder, you might begin to wonder what your arms, chest, back, and legs would look like with another inch or two of muscle on them. There’s only one way to find out – use this winter to add some muscle! The goal should be modest – perhaps a 10 to 15 pound muscle gain over 5 months. For a natural, this would be a terrific gain, and non-naturals can see up to 20 pounds added over such a time period. How much weight to add? If you’re a natural, you’ll want to add no more than 20 pounds of bulk. If not a natural, you can go up to 30 pounds heavier. Adding more than that will ...

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The forearms, or the hand grip more specifically, are often the most likely single point of failure on back exercises. Many bodybuilders find themselves reaching the point of failure on exercises like barbell rows, chin-ups, and deadlifts not because the back muscles are exhausted, but because their hands are no longer able to hold onto the bar or barbell. After all, the back is a large and complex network of muscles, while the hands and forearms are much smaller. Some bodybuilders will use wrist straps to affix the bar to their bodies. This allows the hands to act more as hooks, and lets the bodybuilder to continue training the back muscles even past a point where the hands would have failed to be able to hold on any longer. This is akin to using a spotter on other ...

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Upright rows are a movement which are embraced by some, and condemned by others. Some trainers and bodybuilders believe the movement is just plain awkward and causes injury. Others, most notably Bob Paris, owner of some serious cannonball deltoids in the mid-80s, believe they are essential for complete development. They hit the muscles of the shoulder like no other exercise, and are essential, they feel. A third group believes they are useful in a limited capacity in pre-contest training, when the shoulders cannot handle their normal training workload. Let’s take a look at each argument, and discuss the validity of each. Never use upright rows The upright row involves starting with a barbell at waist level, and hands about six inches apart. Bring the weight up almost to the chin, and then lower it back down. ...

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When designing an effective bodybuilding weight lifting plan, care should be taken to ensure that you hit the Master 8 bodybuilding movements each week. If you do this, you will gain strength and size. You body will have not have a choice! Deadlift – The core mass builder. Done on back days, it adds pounds of muscle to your back and glutes. Always start back day with it. Squat – The granddaddy of them all! Squat first on leg day. Go heavy with a spotter. Break parallel on each squat, or don’t bother coming to the gym. SLDL – Stiff-Leg Deadlifts. They make the hamstrings pop and bring out lower back detail. Rows – Barbell or dumbbell rows should follow deadlifts on back day. They will make you thick. Bench Press – The standard staple of ...

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