If you’re looking to build serious forearm strength and size, it’s time to step beyond the usual dumbbell and barbell wrist curls. Here are two unique cable variations—one using a high pulley and the other a low pulley—that will torch your forearm flexors like never before. High-Pulley Wrist Curl: Isolation at Its Best The high-pulley…
If you have a muscle group that refuses to grow, you have two options: Let’s break down both strategies and how to apply them effectively. 1. Prioritize the Weak Muscle Group The exercises you perform first in your workout receive the greatest training effect. Most people start with their strongest body parts, but if you…
If your goal is to maximize muscle growth, focusing on fewer muscle groups per session might be your best bet. Recent research suggests that training too many muscle groups at once could create a “competition for resources,” potentially limiting gains, especially during periods of low energy availability. This finding emphasizes the value of a split…
In strength training, it’s best to coax or nudge adaptation, or so we’re told. The body can only adapt at a certain rate and trying to force adaptation can invite trouble. Well, like many things in life, the greater the risk, the greater the reward! Most coaches will simply say, “Don’t force it,” but that…
Staying up to date with scientific research can give health & fitness professionals an edge. Here are some recent findings to help you stay ahead of the pack: Short, Specific Warm-Ups Are Just as Effective A short warm-up is as effective as a long warm-up for intermediate performance… To increase efficiency of time for training…
Testing your strength levels each year isn’t just about structural balance—it’s also essential for determining the optimal training frequency for your lifts. The Recovery Test Method Select one major lift per month to test, such as:✔ Squat✔ Deadlift✔ Bench Press✔ Pull-Up✔ Parallel-Bar Dip Each month, follow this structure: The next month, repeat the process with…
Whether your goal is muscle growth or fat loss, nutrition plays a crucial role in recovery. Both macronutrient (protein, fats, carbohydrates) and micronutrient (vitamins, minerals) intake must be sufficient for optimal performance between workouts. To maintain a positive nitrogen balance—essential for muscle growth—you should consume protein every three hours. However, many people rely on protein…
In the past, there was a great topical formulation that worked wonders for athletes. It was called Zanagen Ignite. This stuff brought heat to the area, significantly reduced pain, and noticeably improved muscle performance and size. All you had to do was apply Ignite about 30 minutes before your workout, and the results were amazing!…
Calves are stubborn. They’re like that boxer with an iron chin. If you want some knockout growth, you need to hit them hard with methods that work, hit them from all angles, and hit them often. Only then will you win the battle with your fiercest foe. Let’s take a look at what your training…
I’ve always tried to avoid problems. If a glass is near the edge of a table, I move it. If a parking spot is too tight, I find another one. But the other day, I had an epiphany—maybe avoiding problems isn’t always the best strategy. In fact, having a few challenges might actually help with…