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Strength and Endurance aren’t enemies and if you think they’re incompatible, you’ve been had. The dominant ideas about strength and endurance over the past few decades break down into two cheesy phrases: “Cardio kills gains”, and “Muscle is a waste for endurance” If you’ve said either of these, you’re forgiven...

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Whether you are an exercise beginner or a regular gym goer, adding glute exercises to your workout is a great way to strengthen your muscles, build stamina and assist with your overall fitness levels. If you are looking to build and sculpt your buttocks, glute training will ensure that you...

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Strength Training -


When was the last time you had a training session that sucked? It’s probably quite recent, since they get more common the better you get. Learning to deal with a “bad” day is one of the most important and economical ways of improving your training. There are going to be...

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Weight lifting is not only great for building muscle and toning your physique, it has many other benefits too. Weight lifting can improve your mood, increase your balance and stability and even help lower your blood pressure. If you are looking to start out in weight lifting, there are some...

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It’s easy to get caught up in the short-term changes you experience during training. You want that next PR, so you’re going to bang your head against that number again and again. One of the things that you can easily lose track of is the importance of general preparation and...

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Strength Training -


What’s the point of all this strength training?

This is a question you might want to ask yourself, and it’s one of the key factors in the rise of concerns regarding strength standards. For many people, knowing that you’re getting better and achieving something notable is a key motivator.

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Deadlifts, Strength Training -


The deadlift is one of the most important movements for building raw strength in the hips, legs, and back. However, it also requires – and builds – a strong grip. Today we’re taking you through the grips that you can use for a deadlift. This includes their benefits, drawbacks, and...

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Building Muscle, Strength Training -


If you’re not training power, you’re missing out on some very simple gains to strength and performance. Whether you’re an actual athlete or you’re just in the gym trying to get strong and improve yourself, power training isn’t optional. It’s one of the most overlooked ways of improving your performance...

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Strength Training -


  Introduction Training is one of the best things you can do for your body and mind – but you could be sabotaging both. The way you train, and the mental processes, are key to better performance and results. Today we’re going to take you through anxiety in training –...

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Strength Training -


Training is a pretty simple affair most of the time – until you start getting good. As you improve, you need to start thinking more about the specifics of your training and how it works. Today we’re going to make a crucial distinction that will help you better-structure your own...

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Nutrition -


Do you even know what ‘healthy eating’ is? It’s hard to aim at a goal you don’t understand, but so many people just don’t know what to do. Whether you’re eating for high performance or you’re just trying to lose weight and get into shape, eating better is key. Calories always come first: they make the most visible differences to your body and they’re simple to understand.

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Strength Training -


There’s a lot of value to training hard – it’s an absolute necessity for getting better. Hard training that pushes you to RPE 9 with heavy weights and plenty of reps is the driving force. It’s a necessary way of providing a growth-stimulus and it’s going to make up a...

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Building Muscle, Strength Training -


Today its big science time, you can tell from this highly-detailed graph:   We’re discussing the importance of rep ranges and other key factors on gains. We’re going to break down the real simple science of how to weight train effectively while simultaneously cutting through the nonsense you’ll see on...

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Strength Training -


When it comes to training, it’s easy to get caught up in the specifics of what you’re doing. Taking a step back to take a wider view of your overall development can be difficult, but crucial. The time spent looking at the bigger picture is a great way to stay...

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Strength Training -


Co-contraction refers to the simultaneous activity of antagonistic muscles. These are muscles that act in opposite directions on the same joint or structures – such as the bicep and tricep, which both move the elbow. The importance of Co-contractions is a seriously overlooked part of health and fitness, even though...

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Flexibility & Mobility -


If you come from a classical strength sports background or physique, mobility and flexibility can be a whole new world. Powerlifting, CrossFit, and Weightlifting all have serious mobility requirements for the best performance. This keeps you healthy, helps you get into the best positions, and reduces overall inhibition of movement....

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Building Muscle, Strength Training -


Gaining muscle and losing fat are the two key goals that make up most of fitness. They’re common and meaningful changes to your body that improve health, confidence, and performance. Choosing between the two is crucially difficult and makes a significant difference to your experience. Cycles of “bulking” and “cutting”...

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Strength Training -


If you’re familiar with gymnastic strength training, you’ll see serious differences from regular weight training for strength and size. The way that these two compare is interesting by itself – especially when combined – but you can learn a lot from bodyweight training for better strength training and weight lifting....

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Building Muscle, Strength Training -


How you structure your training around reps-performed (volume) and weight-used (intensity) are key to your physique and performance. Utilising these two variables to your advantage is the essence of good strength training. Today, we’re discussing what they’re for and how you can make use of them for strength, muscle, and...

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Nutrition -


Intermittent fasting is a trend nowadays and it's being used for a variety of purposes from general health enhancement to weight loss to bodybuilding. You probably heard about it from someone you know or saw somebody talk about it on the internet and about how effective it was for them....

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We recently published a piece discussing the conflict between straight sets and supersets – with the conclusion that it’s all about what suits your goals. Today, we’re going to dive deeper into muscle-building techniques by discussing why straight sets should never be too straight. Read on – we’re going to...

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5 Habits That Are Hurting Your Gains Gaining muscle mass can seem like a confusing process when you give it a go. You can burn yourself out for months on end and find yourself with little to no results to show for it. But as a matter of fact, it's...

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The deload is a controversial topic that is shared by everyone that cares about strength. Effective bodybuilding, powerlifting, weightlifting, and CrossFIt training all rely on taking some downtime and allowing for better recovery. The problem is that there are conflicting thoughts on how much load to take off, how best...

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Supersets have lately been growing more popular for their reputation of being quite effective for strength development, muscle building, and fat loss. A lot of people have even replaced totally the good old straight sets with fully "superset-oriented" workout programs. What are straight sets and supersets? Straight set: You do...

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Strength Training -


Getting better involves repetition and overload – these are hot buttons in strength training.

Recently, however, we’re seeing an emerging scientific push towards exercise variety.

Powerlifters and Weightlifters live and die by squats, presses, and pulls – but what room is there for change and novelty?

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Cardio -


Let’s be honest, cardio isn’t enjoyable for everybody. For some, it’s a total thrill, something that they can’t wait to wake up in the morning to do, but for most people, it’s a necessary evil if you want to give your body a solid shape and keep your heart healthy....

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Squats are among the most complex and physically demanding exercises that you can incorporate into your workout program. They’re also among the most sensitive because if done without mastery of its proper techniques and concern for your physical capacity, they could be the cause for potentially severe damage to your...

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Gym machines are good for two groups of people: intermediate to advanced lifters who use them as an intelligent and well planned accessory in a program built around free weights, and old people struggling to delay the inevitable descent into weakness, immobility, and death we all face if we're not...

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Deadlifts -


'Accommodating resistance' was originally described in the 1980s by biomechanist Dr. Vladimir Zatsiorsky. It was later popularised by Louis Simmons of the legendary Westside Barbell, and has since been used throughout the strength training world to build elite level squats, bench presses, and deadlifts. How it works is rooted in...

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Walking around the average gym it's sometimes hard not to be that guy – the one offering unsolicited training advice to anyone who'll listen. Unless someone's about to kill or land themselves in a wheelchair it's usually best policy to leave them to it. So when I feel the urge...

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Strength Training -


Sex differences give women the edge in several areas of strength training. To be at the top of their game, women should take advantage of these differences.

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Bench Press -


Those loud guys at your gym. The ones with spaghetti arms spilling out of their beast mode tank tops, whose training programs seem to involve 80% talking, 15% making women uncomfortable, and 5% half repping the bench press? They're on to something. Before you open up Ebay and make the...

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Hip Belt Squats -


Hip belt squats are one of the best accessory movements for building huge squats, and huge legs, while working around pain and injuries. But they're rarely seen outside of specialist powerlifitng and bodybuilding gyms. This is partly down to a lack of equipment – most gyms don't have a specialised...

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Type 'beginner strength programs' into Google and you're guaranteed to come across Mark Rippetoe's Starting Strength and its various adaptations, such as Stronglifts 5x5. Rip is a big name in strength training, and for good reason: his program is simple, effective, and has worked for thousands of athletes. Starting Strength...

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Popularised in the 90s as the Atkins diet, the ketogenic diet, or keto, is controversial. Depending on who you ask you'll hear that it's a dangerous fad, the holy grail of simultaneous fat loss and muscle retention, the key to mental superpowers, and everything in between. The truth is... complicated....

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Anti-Bullying -


Powerlifting is a great sport that is conducive to all body types, ages and athletic abilities. You can start at any point in your life, whether you are a teenager or in your fifties. It is a sport you can compete in, leave and come back later. The only athletic...

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How much ya bench? We've all been asked it. We've all hammered the exercise so we can answer without going red in the face. And most of us have been doing it wrong. The average bench presser wants two things: to be stronger, and to look better. Not necessarily in...

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Good Mornings -


This powerlifting staple will build muscle, reinforce core strength, and protect against common injuries.

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You have been there. I have been there. We all have been there. Of course, I'm talking about the place of disappointment after you've trained religiously and worked hard for a PB...only to get the bar moving before it suddenly stops half way (before the successful completion of the lift)...

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