• Intermediate Strength-Training Plan

    Are your strength gains declining? Don’t worry. It’s normal. As you progress, your body will adapt to what you put it through. This means that you’ll become more efficient at the lifts you perform. To get past the sticking point, change the lifts you do, change your rep/set scheme, and change your intensity level. The […]

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  • Beginner Strength-Training Plan

    Strength is the backbone of every goal. Whether you want to lose fat, build muscle, improve your health, or become a superior athlete, strength is where it all starts. I have created a 12-week program to help you improve your strength levels. This workout is a beginner program. The lifts in this routine can be […]

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  • How To Design an Effective Bodyweight Training Program, Part 3

    Image by Rockin’ Rob In the last installment, we went over how to choose the right training split and how to organize your exercises based on that split. I hope now you have a rough schedule set up.The next step is to determine how many repetitions to perform per exercise. Use the following table as […]

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  • How Effective is Bodyweight Training?

    You ever watch that show “Ninja Warrior?” Ninja Warrior is a tournament held in Japan that has individuals try to get through a nearly impossible obstacle course. These obstacle courses don’t require brute strength and incredible endurance. What they require is the ability to move your own bodyweight effectively through space. The athletes who actually […]

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  • Getting Strong with a Bodyweight Program

    Getting strong with a bodyweight program can be very simple. You just need to follow some very basic principles: Your body does not know how much weight is being lifted. You and your mind quantify the amount of weight by pounds or kilos. It’s a human-made system. Your muscles only understand one thing: stress. Hence, […]

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  • Workout Compound Exercises

    If you have very little time in your schedule to weight train, then you should try to maximize your time in the gym. Maximizing your time means sticking to compound exercises and picking a set/rep scheme based on your goals. Compound Exercise per Bodypart: Chest – Bench Press (Barbell, Dumbbell, Flat, Incline), Arm Pull-overs (Barbell, […]

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  • 3 Key Points to Help you Develop Strength-Focused Fitness Programs without Weights

    For the past few weeks, I’ve been getting lots of requests from readers who need some help developing a strength-focused bodyweight fitness program. I decided to organize some of my best tips into a post…

    Intensity and Strength

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  • Make your Quick Workout even Quicker by Setting up an Obstacle Course

    Image by The Bunny Ears Network The Japanese show on the channel G4 titled “Ninja Warrior” is the perfect example of setting up obstacle courses to test strength, speed, and endurance. You don’t need complicated equipment to set up your own obstacle course. What I’ve done in the past is to take all the equipment […]

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  • Am I a Bodybuilder or a Crossfit Athlete?

    Image by Nadeem I’m not a bodybuilder! I’m not a Crossfit athlete! No matter how many times I try to tell people that I do not belong to a particular category of fitness, people still tend to categorize me! “Oh but you’re a bodybuilder,” says a customer at my Dad’s store while we’re talking about […]

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  • Maximum Motor Recruitment with Bodyweight Training

    Motor units are the functional units of a muscle. The percentage of motor units activated at a given time will determine the amount of force (power) that muscle produces. The force generated by a muscle needs to match the needs of the activity. For example, you do not want to recruit maximum motor units while […]

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