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Articles
An Intelligent Approach to Building a Big, Strong Chest
By: Allen Cress
If you’re a lifter, I guarantee you’ve been asked The Question. It’s almost like a prerequisite to even joining a gym: “Here’s your towel, your member key, and, by the way, how much do you bench?”
Although it’s often asked nonchalantly, the true intent of The Question is to find the answer to an even deeper question: How much of a man are you?
The truth is, unless you’re a powerlifter, how much you bench is irrelevant. In fact, if your goals are primarily hypertrophy and aesthetics, chasing some number on the bench may be detrimental to your progress... Read Full Article >>
Max Load Training in the Real World
By: Scott Abel
Alywn Cosgrove once said that although methods are many, principles are few. What an insightful statement. What I see, however, is that these "methods' are so varied that they're violating key fundamental principles.
The result is that you the trainee aren't getting results from your gym time by following questionable methods that fly in the face of real world principles. Read Full Article >>
Building the Case for Hybrid Training
By: Scott Abel
In the book The Millionaire Mindset, T. Harv Eker makes the salient point that while learning is essential in any undertaking, who you learn from is just as important.
I've been training champions in bodybuilding for over twenty years now. And I believe the internet is a breeding ground for faulty information, disinformation, misinformation, and a general disregard for truth at the expense of profit. Not much different than the magazine industry really, just a different form of media. Read Full Article >>
Explosive Training for Bodybuilders
By: Scott Abel
My bodybuilding career has taken me through three decades so far. As much as training paradigms have changed in that time, one thing remains constant for me: I've always been the guy described as "unconventional." It used to puzzle me. Now I just accept that I interpret the operating principles of training and nutrition differently, and figure I must be doing something right.
Increasingly, I depart from the conventional wisdom when it comes to specificity. All of us who train people for a living know the acronym S.A.I.D. ? "specific adaptations to imposed demand." In other words, train your body to do what you need it to do. . Read Full Article >>
Metabolic Damage
By: Scott Abel
With the ever-increasing popularity of figure competitions in the last few years, there has been a troubling corresponding scenario developing: metabolic damage. That's right, ladies and gentlemen, dieting and training can actually make you fat long term if done improperly and to extremes. I used to see this to some extent in female bodybuilders, but now with the figure competition boom, it's becoming almost an epidemic. It's time someone pointed this out, and also time to search for solutions. Read Full Article >>
Basketball Strength and Conditioning Concepts
By: Allen Cress
While strength training and conditioning are both vital parts of any athlete’s program, regardless of sport, emphasizing both of these aspects of training are especially important when training a basketball player. Basketball is a very physically demanding sport. Being strong, explosive, and well conditioned is a prerequisite to becoming a great basketball player. In my experience training high school, college and even professional basketball players, a great deal of them lacked the strength and conditioning needed to perform at the level each of them desired. After implementing a program geared toward each individual player’s needs, the results they achieved were worth the dedication and discipline they put forth. The following suggestions are the most basic and important aspects of training a basketball player into the best that he or she can be. Read Full Article >>
Warm-Ups
By: Allen Cress
Everyone knows that warming up before working out is very important. However, most people are misinformed about the proper way to do so. Often times in the gym you will see people warming up by walking on the treadmill for 10 minutes followed by 10 minutes of static stretching. This is not only a waste of time, but it’s also counterproductive. It is counterproductive because while static stretching is a good way to end a workout, it relaxes and temporarily weakens your muscles, making you more susceptible to injury if done before intense activity.
A proper warm up should be split into 2 parts. The purpose of the first part of the warm up is to increase your core temperature. To do this, begin the warm up sequence with a low intensity cardiovascular activity for 3-5 minutes or until you break a sweat. While almost any cardiovascular activity will suffice, my preferred mode of activity is jumping jacks or skipping rope alternated with bodyweight squats. The amount of time spent on each activity is determined by your level of preparedness (i.e. beginner, intermediate or advanced level of fitness). Read Full Article >>
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