A popular bodybuilding technique is the 21-rep system, or simply “21s.” To give you a glimpse of how it works, here’s an excerpt from Robert Kennedy’s book Reps!: This is a method which was popular on the West Coast bodybuilding scene in the fifties and sixties. Let’s use the barbell curl as an example. Begin…
The pectoralis minor is a thin, flat muscle that lies beneath the larger pectoralis major. It runs laterally and upward, originating from the sternal ends of the third to fifth ribs and inserting onto the coracoid process of the scapula. This muscle pulls the scapula forward and downward and assists in forceful inhalation by raising…
Unless a planned layoff follows a training cycle, you should always taper in the final workout by performing 30–50% fewer sets than the previous session. If done correctly, even with half the sets, the total workload won’t drop much (if at all). However, selecting the right load is crucial—it’s as much an art as it…
Start with a low step beside you and use only your bodyweight at first. As your strength and stability improve, you can progress to holding a pair of dumbbells. Keep your hips level throughout the movement. If the step is too high, maintaining this position will be difficult. A common mistake is pushing off with…
Much like writing software or music, strength training requires a universal language of program design. Trainers need a consistent prescription format to ensure consistent results. Even the best program can lead to inconsistent outcomes if it’s interpreted differently. To eliminate this variability, specific training parameters must be defined. The system outlined below helps maintain consistency…
The push-up is one of the most poorly executed exercises. One major issue is core stability—many people resemble a dolphin “swimming” through their reps. The core must remain tight and stable with a neutral spine throughout every repetition. If form breaks down, the set should be terminated. Another common mistake is inadequate depth. Every rep…
To lift a weight, muscular force must exceed the downward force of the load. The opposite occurs when lowering a weight—motor units deactivate until the downward force surpasses the muscular force resisting it. With fewer motor units engaged, greater tension is placed on the remaining muscle fibers, leading to hypertrophy but often resulting in soreness….
As another year comes to a close, let’s take a look back at some of the most impactful articles, blog posts, and discussions from 2014—covering everything from strength training and injury prevention to muscle-building strategies and programming techniques. Featured Articles Bodybuilding.com T-Nation EliteFTS The PTDC Fitness & Performance Publications Top Blog Posts on TheEliteTrainer.com Special…
One of the first seminars I ever delivered was at the 2002 Canadian Personal Trainers Network (CPTN) Conference at Ryerson University in Toronto. Titled Strength Training Parameters and Program Design, the lecture was a great success. Many trainers approached me afterward for consultations and eagerly attended my upcoming workshops. The CPTN even invited me back…
Over the years, we’ve seen muscle magazines, nutritional supplements, and training equipment come and go—sometimes for the better, sometimes for the worse. Take soy-based proteins, liquid creatine, and kettlebells (don’t worry, they’ll fade soon) as examples. Then there’s Rheo Blair’s protein, some of Arthur Jones’ original Nautilus machines, and magazines like Muscle Media 2000 (before…