3x Olympia Winner – Andrea Shaw BodybuildingFitness ModelsGym RatTraining Methods by admin - 28 September 20230 Interview by Ron Harris Just as the Mr. Olympia contest featured several men who dominated the event for a series of years, the Ms. Olympia has also had a few women that kept an iron grip on the title and created dynasties. In the 1980s and into the early 1990s, Cory
Tighten Those Wiggly Arms With Triceps Punch-Outs BodybuildingExercisesFitness ModelsGym RatNutritionTraining MethodsWeight loss by admin - 8 September 20230 The condition and firmness of the posterior side of your arm is a barometer that in general, gauges how well you have done your upper body training and dieting homework. If the back of your arms, which largely consists of the triceps muscle, only becomes an afterthought or even worse,
Squats for Firm Glutes and Calves BodybuildingExercisesGym RatTraining MethodsWeight loss by admin - 18 August 20230 Q: Does changing your foot stance during squats make any difference in terms of which muscles you work? I want to target the outer part of my quads. Is this possible? A. Unfortunately, altering your foot stance when squatting won’t allow you to recruit different quadriceps muscles. The vastus lateralis (the quad
Better Muscle Tone with Burnout Sets BodybuildingExercisesFitness ModelsGym RatTraining MethodsWeight loss by admin - 2 August 20230 Q: Is it beneficial to do burnout sets at the end of a workout? A friend told me that they help to build muscle. A: If your goal is to increase muscular development then yes, performing a light “burnout” set at the end of a heavy training session may well have benefits.
THE ABCS OF LIFTING: ALWAYS BE IN CONTROL BodybuildingExercisesGym RatTraining Methods by admin - 19 July 20230 Q: How fast should I perform my repetitions? One trainer said it didn’t matter as long as I was using good form, while another told me I should be doing them very slowly. A: While both responses have some merit, neither answer is really correct. It is certainly essential to perform your
Total leg workout with Dumbells BodybuildingExercisesFitness ModelsGym RatNutritionTraining MethodsWeight loss by admin - 15 June 20230 Great leg development is a reflection of great leg training. Yes, some are blessed with genetics and are able to develop their legs beyond the average, but that does not mean that great leg development cannot be achieved with the proper training approach. Not everyone can build legs like Tom
Thrash Your Chest With Frank ‘Wrath’ McGrath BodybuildingExercisesGym RatTraining Methods by admin - 1 June 20231 June 20230 After pushing himself to the limit for competitive glory, Frank McGrath launched his offseason with a chest workout as classic as the gym he performed it in. Get ready to feel like a bodybuilder. Anyone who has ever been onstage at the peak of leanness knows that the triumph of being
How long should you rest between sets? BodybuildingExercisesGym RatNutritionTraining MethodsWeight loss by admin - 19 May 20230 The time you take between sets (called a rest interval) should be based on your fitness goals. Like all aspects of fitness, you need to take a scientific approach if you want to maximize results. Here’s an overview of rest interval basics: If you want to maximize fat loss, minimal rest
How to increase muscle gain BodybuildingExercisesTraining Methods by admin - 28 April 202328 April 20230 To increase lean muscle mass, progressive overload is essential - here's how to build up your gains. Angelique Tagaroulias writes. Progressive overload not only does it stimulate muscle hypertrophy by forcing the muscle to adapt to increased loads, it also aids in the development of stronger and denser bones, ligaments, tendons and cartilage. “Progression is
How to use your resistance bands for recovery and toning BodybuildingExercisesGym RatTraining MethodsWeight loss by admin - 22 April 202322 April 20230 How to use your resistance bands for recovery and toning You’ll be suprised at how resistance bands can come in handy when it comes to activation, recovery and toning.Also known as physio bands or Thera-Bands, resistance bands are often used to improve flexibility or for rehabilitative purposes.“Resistance bands are great for rehabilitation from injury as they don’t load the spine or put pressure on the joints to the same extent as heavy weights,” says elite trainer of over 15 years Matthew Strickland.“When added to your stretching routine, they can allow you to reach a deeper stretch than you might otherwise be able to achieve, aiding recovery and improving flexibility.”While resistance bands do not correspond to a specific weight and cannot load the muscle to the same extent as a dumbbell, they can also be used to add tension and tone specific muscle groups, such as the glutes, calves, shoulders, back and biceps, and are perfect if dumbbells or similar are out of reach at home or while travelling. They can also aid in activating muscle groups in preparation for heavier lifts.Resistance bands come in varying levels of stretch, from light to heavy, and are usually colour coded.“Heavier bands should be used for larger muscle groups such as the legs or glutes, while lighter bands can be used for muscles that don’t require a heavy load to work them, such as the shoulders,” says Strickland.For activation/toning: Warm-ups that are dynamic, rather than static, can help to increase movement ranges and activate the muscle groups that your workouts will target. “Dynamic warm-ups are important as they prepare the muscles, prime the nervous system and give you an opportunity to reinforce proper technique,” says trainer Alexa Towersey. To prime the glutes and hamstrings for a lower body session, try glute raises with a resistance band tied around the knees; concentrate on pushing your knees outwards, against the bands, as you raise your hips upward to really get the booty working.