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  • Split Training

    Highlights: -start with full-body workout -as you progress, specialize more *** Split training is what most of us are actually doing in the gym – dividing our weekly routine into several training sessions with each muscle-group stimulated twice a week or so. In this article I’m …

  • German Volume Training (GVT)

    Highlights: -Old training method – repeating many sets with the same weight -It’s actually a 10x10 method (10 sets of 10 reps) -Reintroduced to USA in 1996 *** The German Volume Training is a fancy name under which Coach Charles Poliquin re-introduced this rather archaic training …

  • 5x5 Training

    Highlights: -Classical program of 5 sets/5 reps -Perfect for those looking for a simple and effective program -Not recommended for powerlifting *** 5x5 is a classical training method based on repeating 5 sets of 5 reps each. It can be done either with the same weight (this is the most …

  • Chest Training

    It seems like the most pertinent of muscles to train. We hope it enters the room a moment or two before the rest of our body follows and it seems to be the standard most people are measured by with regard to any training talk; “How much do you bench?” Let’s first consider the …

  • Resistance training for women

    Unlike men who are usually seeking maximum muscle growth (at least those reading our website) female gym-goers tend to have more varied training aims. You can obviously seek to achieve a very muscular body – after all, female bodybuilding is here for some 40 years and thriving. But the fact …

  • Advanced Resistance Training Techniques

    As our total volume of resistance training experience increases with each workout and we achieve gains in strength and muscular hypertrophy we make a steady transition from untrained to trained. Along with this transition our rate and degree of increase in strength and muscle size diminish and …

  • Hypertrophy Specific Training (HST)

    Highlights: -full-body workout -short recovery periods -deconditioning of the muscles for 9-14 days after the cycle *** Hypertrophy specific training has been introduced by Bryan Haycock in 2000. Haycock claimed his training system is based on scientific observations of muscle cells although …

  • Cardiovascular Training and Bodybuilding

    Cardiovascular exercise often only falls in to a bodybuilder’s vocabulary either as a feeling of the need to strip away fat, or in reference to their avoidance. Many persons wishing to increase their muscle size avoid moderate intensity cardiovascular exercise for fear of it harming their …

  • Hardgainers - Training and Nutrition

    Our genes make us special. Just as some of us have brown eyes and others blue eyes, some people are naturally predisposed to gain muscle mass easily while others may have to use all kinds of tricks to achieve the same results. In bodybuilding, we usually call such people “hardgainers” …

  • High Intensity Training (HIT)

    Highlights: -extremely short training sessions, typically just 2 all-out sets -totally exhausting the involved muscles -6 to 10 reps for upper body, 12 to 20 reps for lower body *** The HIT method is an unorthodox way of building muscles, first introduced in 1970’s by Arthur Jones and …