Category: Training

Andreas Munzer – The Ideal Way to Massive Legs (1995)

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Forced Rep, Negatives, Free Weights & Machines – People have called me mad. They say no sane man would inflict my degree of discipline on himself. Perhaps they’re right, but I feel that extremism in the quest of your best is no vice.

If I seem to be in be in the iron grip of Spartan self-denial, it’s only because I’m convinced that’s what it takes for me to compete with the greatest bodybuilders i the world. The monsters out there today strain the very definitions as to what constitutes a human being, so I simply have to lift myself that much further beyond mortal effort just to stay with them, not only in training but in diet and lifestyle. If I can discipline myself more than the next guy, I will someday beat him.

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How to Build Muscle Faster

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Building muscle is one of the most common fitness goals for all kinds of people, but it is also one that requires a good deal of commitment and effort. And if you are going to be investing all this extra energy, you want to make sure that you are doing the right things to get you to your goal in the most efficient way possible. Though there is a whole range of different advice out there that is specific to different muscle groups, here is some information to provide you with a good overview.

The Bench Press Favorite Exercise of Marvin Eder World’s Strongest Youth – Abe Goldberg (1953)

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That Marvin Eder, sensational Eastern muscle and strength star, chose the bench press as his favorite exercise, is no surprise to any bodybuilding authority. For in this lift can be found the key to his determination to become a world beater, to overcome all obstacles and to gain immortality as one of the celebrated GREATS of bodybuilding.

Marvin is not a big man as bench pressers go. Doug Hepburn, Reg Park, John Mac Williamson, all outweigh him 30 to 80 pounds in bodyweight. Still he refuses to acknowledge the fact that physically he may not be suited to establish a heavyweight record in the bench press, and he trains as hard on this lift as though his next effort would smash all records.

Guest Post: Why You Should Exercise Outdoors

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Every day we lose more and more contact with nature. We mostly live and do the majority of our daily activities indoors or inside some sort of transport. All of this considered, it is no wonder that more and more people are taking the most natural thing we all do – exercise – outdoors. There is an increase in group workouts taking place in parks and more and more outdoor gyms, especially when the weather gets nicer. And it isn’t just because of the atmosphere – there are plenty of benefits to exercising outdoors, and here are just a few.

21s in Bodybuilding Lore

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What teen or young lifter hasn’t been seduced by the idea of bigger biceps? Indeed in the bodybuilding universe of both males and females, no pose is more iconic that the front or back double bicep pose.

A difficult set of muscles to grow, except of course for the genetically gifted, the biceps have been subjected to a variety of tortuous and bizarre experiments aimed at growth. The subject of today’s short post, being one such example.

As a quick recap, ’21s’ is the name generally given to a set of bicep curls wherein seven partial reps are performed at the bottom of the movement, seven more at the top of the movement before finally, seven full reps are performed as one continuous set.

Long associated with Arnold Schwarzenegger’s repertoire of bodybuilding tricks, the purpose of today’s post is to highlight a potentially different story. A story that, in an odd occurrence, includes Arnold as a side character, away from the main spotlight.

Guest Post: The Summer Beckons: Time to Take your Cardio Routines Outside

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Our latest post comes from the wonderful and talented Samantha Olivier from Ripped.me. We’re delighted to have Samantha featured on the site again and know you’ll enjoy her latest piece.

Aerobic activity is essential for the health of the body and mind. Take the example of cardio, which improves your mood, reduces body fat and cholesterol levels, and enhances heart and lung functions. People seem to lose sight of these benefits or downplay their importance. Even those who are active are unable to distinguish between what really does the trick and all the modern gimmicks and fads. Well, if you ask me, it is time to get back to the good old basics. The great outdoors awaits.

Forgotten Exercises: The One Arm Clean and Jerk

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Recently I had the good fortune to stumble across Alan Radley’s excellent History of Physical Culture work. A combination of fun facts, serious scholarship and enough photographs to keep any Ironhead happy, it’s likely that I’ll be dipping in and out of this work for years to come.

In any case, Radley’s scholarship highlighted a number of odd lifts and techniques that although hugely popular during the heyday of physical culture in the early 1900s, have now largely fallen by the wayside.

The focus of today’s short post is one such lift, namely the one arm clean and jerk.

Guest Post: 5 Fun Ways to Lose Weight This Summer

It’s true that we all make promises to ourselves to be skinny when the summer comes but we also know that these kinds of things rarely go according to plan. However, summer is a great time for losing weight for many reasons. First of all, you’ll probably have more time to devote to it. Besides, there are plenty of outdoor activities you can engage in, burn some calories, and have some fun along the way. So, if you’re not much of a gym lover, here are top five ways to lose weight this summer.

The History of the Reverse Grip Bench Press

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Without doubt one of the odder movements in the gym goers’ repertoire, the reverse grip bench press is a lift you’re unlikely to see on a regular basis. Somewhat circus-like in its execution, the lift is nevertheless an invaluable one to those suffering from issues of shoulder mobility and I’d suggest, boredom.

A fun lift to try, even just once, the Reverse Grip Bench Press (henceforth the RBGP) has a relatively recent and interesting history. A history that stems primarily it seems, from the world of powerlifting and hardcore bodybuilding gyms. A history that will be examined in today’s brief post.

Jackson Bowling, Steroids Good or Bad? (Muscular Developement, September 1968)

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Bodybuilders and athletes alike are hearing more and more about the “new” tissue drugs and anabolic steroids, but down to earth facts and information has been hard to come by.

Just what are these steroids ? Are they harmful ? Do they really work the miracles some claim ? These are but a few of the many questions that more and more weight trainees are asking, and this article hopes to give the answers in plain, every day terms.