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Different Forms of Martial Arts

From the early days of their invention to their dominance on big screens and their prevalence in the Ultimate Fighting Championships, it is evident that the popularity of martial arts has never decreased. Martial arts is a self-defense tool that embraces mental health and balance. Millions of people around the world practice some form of martial arts. Though most of the martial art forms originated in Asia, they are hugely popular in North America, as well. We will discuss the

Proof That Negative Training WORKS

This is Iron thumb. As you can see this is my first post here on this Blog. I write about bodybuilding on my original blog and today what we are going to discuss my favorite technique for muscle-growth: The negatives. What the damn hell does” negatives” mean? It basically refers to the technique wherein you emphasize the negative-portion of the movement; for example you’re doing bicep curls, you will raise the weight at a normal phase and as usual you

Machines in bodybuilding. Are they any good?

We hear a lot of controversy, whether machines are any good for building muscles or not. Some people prefer to stick with free weights only, others focus on machines. But what really works and what doesn’t? Basically, there are 3 types of machines: Smith machine (unique in machine category). Pushing/pressing machines and other machines without cable system (operating with levers). And all kind of cable machines. If we sort these machines by effectiveness, list will look the same – starting

What a complete newbie should do in the gym.

If you are going in the gym for a first time, or you are on your first few weeks of training, there is something you need to know. If you want a truly great body you need to start with a strong foundation. The best way to do that is to have 3 short and light trainings with only compound movements. When you are just starting out, there is no reason to waste your time on isolation exercises. People like

4 Exercises for Legs you can’t miss

Five simple but effective strength training strategies to garner maximum results

When it comes to leg training it’s pretty straightforward. We can say it’s reasonably simple, but not easy by any means. The hardest compound movements will give you the biggest benefits so you should include some of these exercises in each leg workout. Below you will find 4 exercises, which will help you improve your legs significantly, if you do them. 1) Squats Shouldn’t be a surprise. Squats stimulate your full-body better than any other exercise. You can pack more

Training chest with Arnold Schwarzenegger

Do you know any man who goes in the gym and does not do any bench presses? Probably not. While bench presses are amazing for building overall chest muscle mass, there are far more than that in developing thick, massive and striated pectorals. We will take a look at “Austrian Oak” chest routine and analyze the exercises, which could help you to build your chest and improve the areas that are lacking. And Arnold is known for his super-huge chest.

Best exercises improving lateral (outer) head of the triceps

In one of the previous articles – “3 Triceps Exercises for explosive growth“, we discussed which exercises are best for building triceps mass. We gave you 3 amazing exercises to jump-start the growth process. After all, triceps takes 2/3 of arm muscles. So if you want big arms, forget about obsessive biceps training, it’s important to have a sensible workout plan for muscle building. But back to the point. Those exercises will give you massive inner/medium triceps heads and not

Why you should improve your forearms

Many bodybuilders neglect forearm training and later they suffer, because their grip is weak and they have to use straps for heavy exercises and they can’t lift as much weight as possible. On top of that their forearms are looking weak and out of proportion. Big powerlifters always tell you that they don’t really train forearms, because it’s useless – they grow when they do heavy deadlifts. So they don’t recommend it for bodybuilders either. While it’s true to small

How to force your calves into growth?

Calves are definitely the most unpopular muscle group. When did you see someone with massive, ripped calves last time? Probably long time ago. And that’s not surprising when you analyze volume and exercises that people do for calves. Every muscle group needs different amount of volume and intensity, but generally, you must do at least 3 exercises with at least 3 intense sets in each, for good results. And train the muscle group at least once a week. That includes

Several tricks to overcome plateaus.

Plateaus are common in bodybuilding and you will face one sooner or later (if you haven’t yet). But you shouldn’t worry, there are always few different ways to deal with plateaus and continue to grow. In this article we will talk only about training plateaus – which means problems in your training, and training only. In some cases people just don’t realize that they’ve grown on 5 kilograms in the last months and they must improve their diet and consume

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