Author: rxbodybuilders
Many top bodybuilders have recently spoken out about their preference for alternating nearly “all-barbell” and “all-dumbbell” days. They believe that training in this manner, they are able to isolate certain muscle fibers and stabilizer muscles, which can often become overlooked using the same exercises in the same order each week. Let’s look at a standard example of how chest day could be trained in consecutive weeks, alternating barbell and dumbbell day. Workout #1 – Barbell Day Flat barbell press Incline barbell press Hammer Strength Bench Press machine Dips with attached weights Barbell pullovers Workout #2 – Dumbbell Day Incline dumbbell…
Preparing for a competition usually propels many a gym-goer into the realm of Hard Core training. After all, when you went to your first competition and sat in the audience, didn’t it make you want to jump up out of your seat and rush to the gym to replicate all that you saw on stage? Of course! That’s why seeing a physique in perfect condition is so motivating. You see that it’s actually possible to achieve what’s in your mind’s eye. However, as most people who train know, getting from that seat in the audience as a spectator and up…
Your mission, if you choose to accept it is to lift, scream, and strain your way to the biggest, and most ripped arms imaginable. We’ll warn you ahead of time, building a set of “weapon’s grade” arms is never easy, but you’ve been pre-selected as a reader of HCM to test your will and resolve. When your mission is complete, you’ll have “arms inspectors” everywhere either salivating with desire, or interrogating you for training info. Without any more time wasted, there are a few things you should know before you embark. One piece of information you should file away is…
Having full, pumped biceps with distinct peaks is the classic sign of a true bodybuilder. But what if you’re a serious guy who trains them every week, only to find them exactly the same size as last year? Or worse yet, the year before that? If this sounds like you, take a step back and look at the big picture. Whatever you’re doing right now is obviously not working. Instead, let’s turn a fresh page and approach the issue from a new angle. Here is a 10-week recipe for jump-starting even the most stubborn biceps. Week 1: Setting the Agenda…
Q: Can you give me some guidelines for choosing a good gym for bodybuilding training? A: Gladly – and from your question it appears that you appreciate that not all good gyms are good bodybuilding gyms. Gyms, of course, are commercial enterprises. They are there to make money. Obviously they cater predominantly to the greatest needs of the society in which they operate. That usually means that many of them have little interest in providing for the needs of hardcore bodybuilders. Which is not to say that there aren’t some damn fine bodybuilding gyms out there – there are. You’ve…
Q: Why should I do exercises to develop my tendon and ligament strength and what ones are best? A: Developing tendon strength is vital once you start lifting serious weight. Tendons are connective tissues which join the end of a muscle to bone. Ligaments, which are cord-like fibers that bind bones together at joints are also important in lifting. When we get under the heavy iron, we don’t want proportionately weak tendons or ligaments to be the limiting factors that halt our progress or, even worse, cause a rupture. That could happen if we do not consciously work to improve…
Looking for a new workout routine to add mass this off-season? Here is a routine, which emphasizes the major compound lifts for overall mass gain, while including smaller isolation exercises as well. It allows for a full three days a week rest, which is imperative for the off-season when you’re looking to make gains. Give it a shot; see if it’s right for you! Day 1 – Chest & Triceps Incline barbell press Flat dumbbell press Skull crushers for triceps Cable press downs Day 2 – Quadriceps, Hamstrings, Calves Barbell squats Leg press Leg curls Some variant of calf machine…
As with all endeavors in your life, emotions play a key role in both your motivation to perform, and the level at which you perform. People who love their jobs will undoubtedly perform better at their jobs. People who love their children will be better parents. People who are able to channel their emotions into tools to assist them with tasks are able to complete these tasks with more success. Bodybuilding is no exception. Momentum When you’ve been following a diet or training routine religiously for a few weeks, you begin to see consistent progress. This progress creates a feeling…
Q: I’ve suffered a lot of depression recently coming off of my AAS cycles. I was wondering if there were over the counter or prescription anti-depressants that might help me. I have had some thoughts that aren’t making me too comfortable and I’m worried that when I get really depressed, I might harm myself or someone else. Any suggestions? A: If you are experiencing depression of that magnitude, definitely go to a doctor and discuss this issue honestly. Don’t omit your use of steroids as they are the obvious cause and link. But organically, we’re all different. That’s also the…
The human body is an extremely adaptable organism. We are exposed to stressors and we adjust our physical being to be able to more easily deal with these stressors the next time we face them. Bodybuilders are especially adaptable. They train week in and week out, using the same exercises for months and years at a time. It’s no wonder that bodybuilders hit plateaus and stop growing as times passes. The body only grows (adapts) when it is presented with new sets of stressors. The intelligent bodybuilder realizes that the only way to continue growth is to continue to find…