Lessons From Glute Girls.

(a) They Use Other Training Days Strategically- So twice a week they do glute dominant training sessions with high volume. On the other days of the week, they do accessory stuff with bands or systemically low-intensity work. Here’s an interesting point about the “other” days where lower intensities were used with lower volume: those sessions…

Most Effective Training Splits.

There’s no “one size fits all” when it comes to workout splits. Your training depends on your goals, energy system requirements, schedule, and individual differences. That being said let’s review the basic, proven splits for successful training. You decide which one fits your needs. (1) Total body training split- Total body training split is maximally…

Training Rules of Bodybuilding.

(1) Your 1RM does not really matter- Unless you intend to spend time on a competition platform in Olympic or powerlifting, there just is not much benefit to working directly on building your one-rep max, or even in testing it, in any exercise. With single rep sets, you are really only developing your neural efficiency:…

Most effective shoulder building exercises.

(1) Face pulling with external rotation- Cable face pulls are great as an alternate exercise for rear delts, namely bent-over lateral raises. Perfect for strengthening a part of the posterior delts, and upper back, the face pull is the ultimate equalizer. It strengthens all those weak points to counteract bench pressing and shoulder pressing. Let’s…