No one should overlook the benefits of dips. Bar dips deliver excellent upper body mass and strength gains, largely because of the unique mechanics of the movement. If you include bar dips in your routine, be sure to review my tutorial: How to do dips (Note: this tutorial is on triceps dips. For chest dips, …
The overhead press benefits should motivate any lifter. The overhead press is probably best shoulder exercise there is. This post will tell you exactly what it can do for you. If you do not know how to do this exercise, please read my guide on the barbell overhead press. Overhead Press Benefits. This lift comes …
Hydration and bodybuilding go together like a needle and thread. You need to drink lots of water if you want to build muscle and/or lose fat at the fastest possible rate. This is one of the simplest and most effective fitness concepts to implement. Yet it is very often overlooked. Since your body is made …
Hydration and Bodybuilding: Drinking Water to Build Muscle and Lose Fat Read More »
This page explains which weight lifting supplements you should take to get the most out of your diet and training. I list the most effective supplements and describe how they can help to optimize your results. Find the right supplements for your goals. Look at reviews for the best health, performance-enhancing, weight loss, weight gain, …
Weight Lifting Supplements: No-Bullsh*t Guide to Supplements Read More »
ContentsCervical SpineExtension:Flexion:Lateral Flexion (Abduction):Rotation:Thoracic SpineExtension:Flexion:Lateral Flexion:Rotation:Lumbar SpineExtension:Flexion:Lateral Flexion:Rotation: Cervical Spine Extension: Definition: Straightening/arching the cervical spine by moving the head and neck posteriorly (backward). Image: MusclesInvolved: Splenius capitis Splenius cervicis Iliocostalis cervicis Longissimus capitis Longissimus cervicis Spinalis capitis Spinalis cervicis Semispinalis capitis Semispinalis cervicis Interspinales cervicis Intertransversarii anterior cervicis Intertransversarii posterior cervicis Rectus capitis posterior …
ContentsShoulder Extension:Shoulder Flexion:Shoulder Abduction:Shoulder Adduction:Shoulder External Rotation (Lateral Rotation):Shoulder Internal Rotation (Medial Rotation):Shoulder Horizontal Abduction (Transverse Abduction or Horizontal Extension):Shoulder Horizontal Adduction (Transverse Adduction or Horizontal Flexion): Shoulder Extension: Definition: Straightening the shoulder joint by moving the upper arm posteriorly (to the back). Image: Muscles Involved: Latissimus dorsi Posterior deltoid Triceps brachii (long head) Pectoralis …
ContentsElevation:Depression:Upward Rotation (Superior Rotation):Downward Rotation (Inferior Rotation):Protraction (Abduction):Retraction (Adduction): Elevation: Definition: Moving the shoulder girdle (scapula and clavicle) superiorly (upward). Image: Muscles Involved: Upper trapezius Levator scapulae Rhomboid major Rhomboid minor Exercises: Shrug Scapation with shrug (isolates upper traps) Depression: Definition: Moving the shoulder girdle (scapula and clavicle) inferiorly (downward). Image: Muscles Involved: Lower trapezius …
ContentsExtension:Flexion:Abduction:Adduction:External Rotation (Lateral Rotation):Internal Rotation (Medial Rotation): Extension: Definition: Straightening the hip joint by moving the thigh and/or torso posteriorly (backward). Image: Muscles Involved: Gluteus maximus Gluteus medius (posterior fibers) Semitendiunosus Semimembranosus Biceps femoris (long head) Adductor magnus (posterior fibers/hamstring part) Exercises: Deadlift Glute bridge Hip thrust Flexion: Definition: Bending the hip joint by moving …
Elbow Extension: Definition: Straightening the elbow joint by moving the forearm away from the biceps. Image: Muscles Involved: Biceps brachii (long head) Biceps brachii (short head) Brachialis Brachioradialis Exercises: Biceps curl Chin up Elbow Flexion: Definition: Bending the elbow joint by moving the forearm toward the biceps. Image: Muscles Involved: Triceps brachii Aconeus Exercises: Close …
Want to know the benefits of rack lockouts? You do? Good! Because this page is dedicated to exactly that topic. I’ll discuss in detail, all the advantages of the rack lockout (or bench press lockouts as they are commonly called). Plus I’ll tell you how said advantages relate to your priorities. In other words, you’ll …
4 Benefits of Rack Lockouts to Build Stronger Triceps & Increase Your Bench Read More »
