The 3 most successful methods to overcome a hypertrophy plateau

Everyone reaches a sticking point, kind of like a roadblock so to speak, sometime in their training, and I want to give you three tips on how to overcome a stall and boost some new gains. Everyone is a responder or a non-responder to an exercise program. Meaning, someone either responds really well to a … Continue reading The 3 most successful methods to overcome a hypertrophy plateau

Get bigger lower biceps with the preacher curl

The preacher curl works the lower bicep like no other exercise, due to the elbows being forward, there is always tension on the muscle, especially the lower part. But the preacher curl should not be performed as you might know it. Machines are useless, so don't use them. You probably wouldn't have seen the preacher … Continue reading Get bigger lower biceps with the preacher curl

Bigger upper biceps with spider curls

Big biceps look good, but defined and fully developed ones look even better. When striking a double bicep back pose or a side tricep flex (yes, the bicep does compliment this pose) or the side bicep pose, you want that separation between the frontal deltoid and the upper bicep. Without that ‘cut’ there, it may … Continue reading Bigger upper biceps with spider curls

Build a broad chest with the neck press (wide grip bench press)

The neck press, or the wide grip bench press, is just a regular bench press, but with a much wider grip. This allows that, when you lower the weight, the bar goes down to your collarbone, instead of to your nipple line. You must also keep your back flat on the bench and do not … Continue reading Build a broad chest with the neck press (wide grip bench press)

Optimal hypertrophy – sets, reps, rest & frequency

A lot of guys want to get buff at some point in their life... And after the beginner gains they might find that their progress has slowed down remarkably, or that it's even stalled completely. Fortunately there are guidelines on how to optimize hypertrophy and prevent hypertrophy stalling. First off, let's have a look at … Continue reading Optimal hypertrophy – sets, reps, rest & frequency