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Dave Draper Top Squat Review
Dave Draper Top Squat Review
As my mother would say, I’m not a Spring chicken anymore. At 42, I am stronger than I have ever been in my life, but I am also fragile. Though I have remained injury free over the course of my life (from weight training at least), heavy squats leave me with [...]
Ronnie Rowland on the Slingshot Training System
Ronnie Rowland on the development of the Slingshot Training System…
I’ve been around training for about 30 years now and it’s provided me with the opportunity to observe and ask a lot of questions to top level bodybuilders, strength athletes, power-lifters and gym rats. These lifters consisted of both natural trainers and chemically enhanced. Everyone has [...]
Sergio Oliva Training Routine
Sergio Oliva Training Routine. Sergio Oliva stated that the following routine was his only true exercise program. His training routine involved some interesting combinations…high volume, 5×5 work, supersets, antagonistic training, a modest – but heavy – squat workout, 20 rep squat sets, and the philosophy of hitting each muscle group twice a week.
In the Augsut/September [...]
Understanding Progression: Weight and Intensity
More! More! More! Do more!
How many times have you read that in an article, or on a forum post? Progression is king, but what exactly is progression? Is it good enough to simply add more weight each time you workout? Or should you be upping the training ante with advanced intensity techniques?
The answer to these [...]
Are Prohormones Worse Than Steroids?
Are Prohormones Worse Than Steroids?
Are prohormones worse than steroids? For the most part, yes. But before we explore the reasons, let’s get something out of the way. Steroids are illegal. Go to jail illegal. Prohormones are legal. Not go to jail legal. This article is not condoning illegal use, not is it encouraging you to [...]
How Big Can a Natural Bodybuilder Get?
How big can a natural bodybuilder get? These numbers represent your projected natural muscle mass limits using the Casey Butt formula and method.
Estimates are for 10% bodyfat, 7 inch wrist circumference, and 8.75 inch ankle circumference. All measurements, including height, is listed in inches. If you are large boned, your potential will be several pounds [...]
Essential Supplements for Muscle Mass
Essential Supplements for Muscle Mass. Most supplement claims are no better then the words of a snake oil salesman…
–Supplement X is proven to pack on 500% more muscle mass then its competitors!
–Just take one pill of Supplement Y pre and post-workout, and you will gain up to 25 pounds of rock hard muscle in 40 [...]
3 x 3 Powerlifting Routine
The 3×3 powerlifting system is performed in an 8 week cycle, comprised of 2 phases. Phase 1 is a high volume phase which is used to work on lift form and building muscle mass, and Phase 2 which is focused on building strength.
Before beginning the 3×3 routine, you must know your current 1RM for squat, [...]
Beginner Weight Lifting Routine Essentials
Beginning lifters tend to grow on just about any program or routine. So, with this in mind, the question becomes…does it really matter what a beginning lifter does, as long as they just do it? The answer is a resounding yes. There are essentials that every beginner should follow. These essentials will help maximize time [...]
Side Effects from Creatine Supplementation
There is no doubt: creatine is the most wildly popular bodybuilding and performance enhancing non-hormonal supplement on the market. Pennsylvania State University did a study which revealed that creatine supplementation results in increased strength and muscle mass gains.
But is creatine supplementation dangerous? Are the negative criticisms of creatine valid? Let’s take a look.
A popular criticism [...]
Is Extra Protein Needed During Bodybuilding Bulking
Is extra protein needed during bodybuilding bulking? Do you need to crack open 4 more cans of tuna, fry up another pound of chicken breasts, or slam protein drinks like a crazy drunk at a kegger?
The answer in no.
Extra protein is not needed during bulking periods. A study performed by Chiang and Huang reveals that [...]
Interview with Steroid Guru Anthony Roberts
Anthony Roberts is a rare breed. He doesn’t feed you bullshit. He gives it to you straight, like him or hate him. And when Anthony Roberts talks steroids, it’s a good idea to listen.
Please check out Anthony’s new book, Generation S: Tales For A Steroid Culture. Also check out the Anthony Roberts Anabolic Steroids Blog.
Muscle [...]
Build Muscle with the 20 Rep Squat
There are literally thousands of muscle building routines on the Internet. More then enough to confuse even the most season bodybuilder. But one piece of training advise rings truer then any other…20 reps squats build muscle.
20 rep squats are the undisputed king of muscle building exercises. If you want to get big, you can’t go [...]
Understanding Single, Double and Triple Progression
Progression is the king of all training techniques and tactics. If you do more then you did the previous time in the gym, you force your body to respond.
Most training systems focus on progression of:
A) Reps, and then weight
B) Intensity
This article will explore various forms of progression that are often ignored. I will start from [...]
Interview with Eric Talmant, Raw Unity Powerlifting, Part 2
This is part 2 of a 2-part interview with Eric Talmant.
Eric Talmant is a world class powerlifter, and the founder and director for the Raw Unity powerlifting meet. He can also be found at his personal website, www.erictalmant.com.
Eric is a certified Metabolic Typing® advisor and Functional Diagnostic nutritionist. His best equipped lifts are a 683 [...]