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Archive for August, 2014

How to compose an effective training split?

Posted in TRAINING on August 13th, 2014 by admin – Be the first to comment

Most bodybuilding magazines can confuse inexperienced young athletes who are trying to make their training program. For example, in a magazine you find an article about the program to build the huge pectoral muscles, and you certainly want to have it, but other magazine advice to try supersets for back and chest and it also sounds tempting.

Journal articles only make us confused by guiding us in an infinite set of different directions. One guy advises train triceps after back, another to train biceps with triceps and the third insists on work on triceps after chest and shoulders. Who is right?

Well, they are all right. If we discard all unnecessary and take into consideration the basics principles then remain – Train all your muscles and they will be big. Of course with condition that you have adequate diet. ┬áBut the food – this is a topic for another article.

To give the right direction for beginners, and maybe to experienced athletes who want to experience a new and effective training program, let’s have a look at the method of composing split, in which each muscle group from trapezoids to the calf muscles, gets intense and effective workout.

The basic idea of this method is very simple – the body should be divided into parts, provide a direct load on each part of the body, build big and strong muscles, and feel like a winner. So let’s see how it can be realized.

Eleven groups of muscle read more »

Which is better – Leg press or Squats?

Posted in TRAINING on August 2nd, 2014 by admin – Be the first to comment

Each of us engaged in sports with weight performs exercises that different experts consider useless or traumatic. A list of such exercises is big and continues to grow. Flat Bench overhead, bench press, lifting dumbbells laterally, forward bends with the barbell on the shoulders, twisting, barbell curls – all of these exercises once was proclaimed useless.

Leg press also is often subject of discussion between experts in the field of training. As, this exercise is non-functional and simply cannot be helpful.

Do not make such categorical statements. Although many studies has shown that Squats are more effective for athletic development, there is evidence that for stimulation of muscle hypertrophy and strength development in the lower part of the amplitude – Leg press can be very useful exercise.

Leg Press benefits

To perform correctly Squats with weight is harder than the Leg press. The heavier weight is, the more accurate should be mechanic of movement. Everything here plays an important role, from staging feet and weight distribution and ending position of the shoulder.

Leg press is much more simple exercise. It can be done by both experienced athletes and beginners. In addition, in this exercise is easier to apply such methods to increase the intensity as drop-sets, rest-pause and eccentric reps. read more »

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