Training and recovery

Training and recovery

Fri Apr 1 2016 | 
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Everything about training, training methods, recovery tips and other interesting things.

The Truth About Muscle Strain
Many think muscle strain is a painful condition that goes hand-in-hand with physical exercise. If you have trained for real, you must have muscle stra...
7 Tips for Bigger Deadlifts!
You must have heard it a million times, but we cannot repeat it enough: deadlift is one of the most complex exercises, involving a lot of muscles. Th...
Recovery After Extreme Heavy Training
Martial artists often train for extreme long at a time. While an optimal bodybuilding training lasts for about one hour, martial artists often train f...
Super Intense Back Workout
Here we are again, with an offbeat training method, because we dig these quasi heretic approaches. The concept is as follows: super-strict repetition...
The 100-Rep Workout
Are you tired of your usual routine and want to spice up your training program? It’s time to let your hair down with this 100-rep workout! Among other...
Learn form the Gift—Phil Heath’s arm routine
Phil Heath won his fifth Mr. Olympia title this year. His brutally massive guns are undoubtedly one of his biggest strengths, which contributes to the...
Full body routine, as Arnold did it
There can be periods in your life when you only have time to go to the gym once or twice a week. In this case the best you can do is a short and inten...
“Blitzkrieg” for Your Arms: a Quick and Intense Routine
“Blitzkrieg” for Your Arms: a Quick and Intense Routine. Is this what you are looking for? No fancy stuff? Then you should give this routine a try! ...
How to apply forced reps correctly
Forced reps can be your friends. But if you use them the wrong way, they might even break your career. This is to explain how to apply this technique...
30-minute workout routine – in case you’re in a hurry
Little time to work out? Here comes an intense 30-minute workout routine to follow for short time periods, or to bring some diversity into your progra...
Restart Psychology
This article is for those who had to make a pause in training for any reason, for a shorter or longer period of time. This is a story we all know: sma...
A bootcamp for the calves
Having lower legs without calf muscles sucks. I know it by experience. True, you can live with it. You won’t feel the absence of spectacular calves. I...
Double Chest Workout
We at Builder usually do not recommend to train a muscle (group) twice a week. Although this system works for some, experience shows that about one we...
Are your triceps lagging behind? We’ll show you how to bring them up!
The triceps make up a remarkable part of the muscle mass on your upper arms. Many make the mistake of focusing their arm regime primarily on their bic...
Upper chest-specific training program
Is your “upper chest” (the upper part of the chest muscle) lagging behind? What it means and what you can do about it Here you go: the Upper chest-spe...
Biceps home workout
We have already trained back and legs at home. Now it’s time for biceps! You can hit your biceps hard at home, even without any serious equipment. Wan...
Home back workout
Our series of short articles on home workout goes on, with another muscle group that is mostly considered impossible to train at home, or at least wit...
Home leg workout
You want to work out at home, but it seems hopeless because you lack the necessary knowledge or equipment? This is to give you a few hints on a real k...
Alps—Biceps Training with a Pinch of Philosophy, Arnold’s way
In the 1970s, everybody in the US knew that really impressive peaks were not to be found at Yosemite National Park, but at Gold's Gym in Venice, Calif...
Overtraining? WTF?
Perhaps many of you are familiar with this scenario: you work your guts out in the gym; you spend a lot of time working out and never skip a training....
Curl-up vs. Sit-up: which one is better?
Thousands of people do sit-ups by the hundred, hoping to get six-packs. This article will show you which muscles you actually use for sit-ups and it w...
Train like Navy SEALs!
Navy SEALs are really tough guys. They have to hold on in all kinds on different circumstances. And they have to maintain a constant state of physical...
Working out at home
You are a beginner, and have no intention to go to a gym yet, but you still try to create some foundation to the program to come? Or you are about to ...
Ab workout with ab wheel
Sit-ups, curl-ups, leg raises... an exhaustive ab workout may take several exercises. So let’s see an exercise now, which can be enough in itself as a...
7+1 Mistakes You Should NOT Make While Bench Pressing
Bench press is one of the most popular exercises. But if you do it wrong, that can be not only ineffective but dangerous as well. Let’s see the most c...
What lags behind is your chest? Work some extra, that’s the best!
Okay, that must have hurt. Don’t be nervous, rhymes are over. Pectoralis muscles are the most problematic muscles for many. But problems are there to ...
Top 10 muscle building moves
“What’s this bullshit” you might think to yourself: “Food is the alpha and omega of muscle gain.” And you would be right. We have told you several tim...
Phil Heath Mr. Olympia workout and meal plan
Phil Heath won the Mr. Olympia in 2011, defeating his former mentor Jay Cutler. But what kind of dietary and training regimen did the young prodigy ...
High rep workouts – full plan
Some high rep workout routines were published in the past few weeks. We did our best to compile a routine for each of the major muscle groups. However...
B.Y.O.B. (Bomb Your Own Back) With High Rep Counts
Our series of articles on high-rep workout would not be complete without the back, the second largest muscle group, right? You were hoping to get away...
Fires of Hell – High Rep Leg Workout
highs are the largest muscle-groups in the human body, so you need to work them hard to get results. A few sets of leg extensions and leg curls are ok...
Pad your shoulders – with muscles!
Shoulder muscles have three heads: anterior, lateral, and posterior. It is a well known fact for most of you. The workout programs should be designed ...
Triceps on fire – are you ready for that?
A greater part of the arm’s mass (about two thirds) is made up by the triceps. Knowing that, it would be a mistake to neglect it, wouldn’t it? Still m...
Pump your biceps to the next level!
We are delighted to see how our readers liked the article about working the pecs using a high rep routine. So here comes another version that is “adju...
A new boost to the pectorals!
Here you can find tips about training pecs in an “unconventional” way, and that might just be the thing to make your chest develop to a new level. Thi...
The secret of Stallone
Hollywood stars can do miracles for a role. True: more money means more opportunities. We might never know what goes on behind the scenes. But you sho...
Brutal Branch Warren leg workout
A champion can always say something new. You can always learn some new tricks you can incorporate in your training program. Some of these might prove ...
Larry Scott biceps workout II.
So, the following is the arm routine that enabled Larry Scott to go from 15¼ to almost 21-inch arms – and earned him an honored spot among the all-tim...
Larry Scott biceps workout
Imagine a baseball player today having the opportunity to step back in time to talk to Babe Ruth. Imagine him hearing the Babe say, “All right, kid, I...
Arnold on biceps workout
Many years ago, I found that it takes much more than barbell curls to build peaked biceps. The right solution is not to increase the number of reps, s...
Arnolds back workout
I have always liked back workout, because for me, this was the muscle group that responded best to training. For beginners this might not be an import...
Lee Haney back workout
Many bodybuilding articles begin with a detailed analysis of the anatomical and kinesiological relations of muscles, just to sound as scientific as po...
The king of all back exercise
Beginners often overlook the importance of proper back training for one simple reason: They cannot see this part of their bodies. “Out of sight, out o...
Arnolds chest workout!
I’ve never been a huge proponent of the theory “good structure = great potential”. True: Having an ideal bone structure may provide you some advantage...
The secret of the 130-cm chest
_In the following article, Jerry Brainum tells you how to build a 130-centimeter (52-inch) chest. He will share with you what did those guys do, who o...
When you have only 15 minutes...
_Pressed for time? Below you can read about some techniques that can provide you everything you need for growth._ Yeah, we know: You are a hardcore ...
A killer superset!
This article is about a superset routine that will challenge both your muscles and your willpower, but believe us: it’s worth trying every now and the...
Fill your upper pecs with muscle!
Training the upper chest is of high priority for many, even though such a muscle group technically does not exist. Your chest is made up by one muscl...
The Heavy Duty training method
This article mostly relies on the works of Arthur Jones, Brian D. Johnston and Mike Mentzer. Most articles of Jones and Johnston can be found at http:...


 


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