DUP – The Most Efficient Way to Build Muscle?

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How to use DUP to build muscle… DUP may well go completely against the way you’ve been training or how you have been told to train to build size. DUP is pretty much the antithesis to the typical bro split. Rather than trashing a muscle group once per week you will hit it multiple times. I believe that using the …

(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 …

Deloads – Do Less Get More (Occasionally)

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Wanna make gainz and take name(z)? It’s all about going full beastmode bro. No days off! I’m kidding, of course. Sure, you need to lift heavy and often and keep on top of your nutrition but, constantly beating yourself up in the gym is actually one of the worst things you can do. Planned properly you really can get more …

The Daily Grind – 14th Edition

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Week 1 of controlled overreaching. The aim over the next tow weeks is to really push the volume of sessions up to my MRV or even beyond and then take a well earned deload week before blitzing the final 3 weeks before Xmas. I will incorporate techniques such as drop sets and upper sets to boost the volume without extending …

The Daily Grind – 10th Edition

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So after a couple of weeks off then a couple of low volume training it is time to gradually turn up the volume. This block of training is quite heavily influenced by Eric Helms & Layne Norton. Anyone familiar with their stuff will recognise some simialrities with the Intermediate & PHAT progs they have put out. Here is how week 1 …

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 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 …