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Program Design 101. If you started training at a young age, chances are you never followed a structured program.

Program Design 101

Instead you just had some simple goals in mind. Whether it was to squat three wheels or bench two bills, you wanted to get somewhere no matter what it took. You didn’t periodize your training, try different exercises, use Time Under Tension or monitor your rest periods. Your only goal was to keep piling on weights, week after week, until you achieved that goal. Now, I’m certainly not saying we need to follow a program based on ninth grade intuition, but if we carefully employ a well-thought out and progressive program, we can achieve goals we may currently view as out of reach. The problem is that as we get older, too many of us simply keep doing what we did when we were younger: get on someone else’s program, follow it half-heartedly (while still expecting results), not see the results we desire, and then become frustrated and follow the loop with a different training program. 50 Bodyweight Exercises You Can Do Anywhere.

Who needs a gym when there’s the living room floor?

50 Bodyweight Exercises You Can Do Anywhere

Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment. From legs and shoulders to chest and abs, we’ve covered every part of the body that can get stronger with body resistance alone. Full Body 1. Inchworm Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. 2. Standing with the knees slightly bent, jump up as high as possible (pretend Jeremy Lin is watching!) 3. Embrace that inner grizzly. 4. Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Band Pull-Apart Super Series for Healthy Shoulders. One of the biggest issues we face at our gym is shoulder health.

Band Pull-Apart Super Series for Healthy Shoulders

This is because we have a lot of personal training clients who have spent the majority of their lives hunched over a desk with anteriorly rotated shoulders, and we have a lot of powerlifters who bench press all the time and hate doing mobility work. So I came up with this band pull-apart series to address these issues in a simple yet effective manner.

The series consists of ten reps of seven different pull-apart variations. How to Build Pure Strength. By Jim Wendler Just so we're clear, either people want to do 5/3/1 or they don't.

How to Build Pure Strength

I really want to help people, but if they won't take my advice there's nothing I can do. That's fine by me. I don't fight the battles. I just don't fucking care. Look, arguing about strength training theory is stupid. 6-8 Pullups. Exercise & Muscle Directory. HIML-4 Maximum Muscle Building Workout System. MH 100 fitness tips. A great tip is an awesome thing.

MH 100 fitness tips

Whether it's an undiscovered restaurant, a sleeper stock, or a Sure Thing in the late double at Pimlico, savvy inside info imbues a man with confidence. Control. Pendulum Training. I Want It All and I Want It Now!

Pendulum Training

I find myself deluged by individuals who want it all at the same time: they want to be muscular, very strong, and super explosive. When an elite athlete with an already decent amount of all these qualities comes up to me with those goals, the answer is quite simply: continue on the same path! However, when an individual with little training experience or little in the way of muscle size, strength or power comes up to me with the same request, the answer might be a little more complex. How can an individual obviously requiring a significant amount of work in all three of these physical qualities reach his goal without overtraining? Shoulder Training Bible. By Christian Thibaudeau I'm sick of writing training articles.

Shoulder Training Bible

No wait, let me rephrase that. I'm sick of writing articles about training routines. I know that many people need to be spoon-fed and given a precise routine to follow. In some cases, this is actually necessary. However, average T-Nation readers are more advanced and open-minded than most regular gym rats. It's with these guys and gals in mind that I'm writing this article. I will, however, give you all the info you need to be able to make those decisions yourself. The elements that'll allow you to design an effective deltoid workout are basically the same ones that apply to the development of every other muscle group: 1) Optimal exercise selection 2) Proper loading parameters depending on the goal 3) Frequency of training Below I'll show you how to make the proper decisions regarding these elements when trying to design your deltoid workout.

Optimal Exercise Selection. 5 Training Strategies for Fuller Muscles. I'm sure you've noticed how some guys seem to have muscles that are so full and round that they seem to jump right off their bones, while we mortals have muscles that are visually less voluminous, maybe even flat.

5 Training Strategies for Fuller Muscles

Well, this article is for those of us in the latter group who could use a boost in muscle fullness. Although we may never be able to match the genetically gifted freaks of fullness like current Mr. Olympia Phil Heath or former almost-Mr. -Olympia Flex Wheeler, we can all significantly, even dramatically, increase the fullness of our muscle bellies by using one or more of the following strategies.