(Updated) Muscle Specific Training 6 – Hardcore Hamstrings

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The hamstrings are made up of biceps femoris (short & long head), semitendinosus, and the semimembranosus. The two heads of biceps femoris are located laterally while the semitendinosus and semimembranosus are located on the medial part of the thigh. The hamstrings flex the knee and heavily contribute to hip extension. To fully develop both the medial and lateral hamstrings different …

(UPDATED) Muscle Specific Training 9 – The Quest to Become Quadzilla

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The quadriceps (quads) are made up of four muscles – the clue is in the name! These are Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedialis. The rectus femoris originates from the ilium and inferior iliac spine. The vastus muscles all originate from the medial or lateral aspects of the femur below the acetabulum. They all insert at the …

Mucle Specific Training 11 – No Glutes No Glory

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Full disclosure: Much of the anatomical, biomechanical and muscle physiology knowledge in this article is taken from Bret Contreras AKA the Glute Guy. Bret has studied the glutes in-depth and is now the leading authority on them. It would be pointless me trying to write this section of Muscle Specific Training up without referencing him. I’m pretty certain he has forgotten more about …

Muscle Specific Training 10 – Chesticles Are The Besticles

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Pectoralis Major is made up of two parts. The sternocostal head (lower chest) and the clavicular head (upper chest). The sternocostal head attaches on the sternum while the clavicular head attaches on the clavicle. Both insert on to the upper arm. The sternocostal head is the largest part and is commonly disproportionately developed in trainees. Pec major adducts the shoulder …

Muscle Specific Training 8 – Turning Calves into Cows

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Calves…the most stubborn body part known to man! The calves are a cause of huge frustration to many. No muscle appears to be so genetically pre-determined as the calves. Some people are able to turn their calves into cows simply walking about. While others trash them and simply look like more like a flamingo. I fall into the latter category …

Muscle Specific Training 7 – Bulletproof your Lower Back

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The Erector Spinae is a group of three muscles which run parallel along the length of the spine. These muscles are called the iliocostalis, longissimus and spinalis. Originating from the sacrum, iliac crest and the erector spinae aponeurosis the Erector Spinae then inserts across numerous spina processes at the lumbar and thoracic region. It also divides into insertions across the …

Muscle Specific Training 5 – Getting Yoked Traps

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The Trapezius (traps) originates form the higher cervical vertebrae to the lower thoracic vertebrae. It inserts onto the lateral third of the clavicle, the acromion and the scapula spine. Given its many mechanical lines of pull the trapezius is involved in many exercises. Because of this most trap growth will be caused by exercises you are doing for other muscle …

Muscle Specific Training 4 – Boulders for Shoulders

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The deltoids (shoulders) are comprised of 3 main regions. The anterior, lateral and posterior deltoids. (Note. There is actually up to 7 different segments within the delts, but that complicates things unnecessarily – dividing them into the 3 listed above is commonly accepted in the sports science community). The delts originate along the clavicle and scapula spine and insert on …

Muscle Specific Training 3 – Triceps or is it Triceratops?

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The triceps have three heads, hence the prefix. The three heads are the lateral (outer), the medial (inner), and the long head. The long head originates on the lateral aspect of the scapula, while the medial and lateral heads originate on the humerus. All 3 heads insert on to the olecranon process. Hard to visualise how this looks on a …

Muscle Specific Training Part 1 – The Biceps Files

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We all have muscle groups we’d like to grow more. Perhaps it is a stubborn body part or perhaps you just want to develop freaky size in one particular area. Not all muscles are created equal! As a result, training all muscles in the same manner doesn’t make sense. That is where muscle specific training comes in. The aim of …