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  1. jimbosmith316

    Hiit Exercises

    High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by periods of rest or lower-intensity activity. It's a highly effective way to burn calories, improve cardiovascular fitness, and build strength. Here are some popular HIIT exercises: 1. **Sprinting:**...
  2. PEP PATRIOT52

    The TRX Exercise Every Single Lifter Needs

    The TRX Exercise Every Single Lifter Needs **13 Tough Variations of the Inverted Row** Use a suspension trainer to row your way to a strong, muscular back. Bonus: These challenging moves also bump up athleticism and mobility. The inverted row builds strength and packs muscle onto the back...
  3. N

    Napsgear Napsgear: Training Method: 6-12-25 Protocol

    Charles Poliquin was the man behind the 6-12-25 training approach's initial popularization. It's excellent for boosting hypertrophy, enhancing body composition, and enhancing strength and endurance. The program is a terrific way to do a large amount of work in a short period of time because...
  4. PEP PATRIOT52

    Wendler Rows for Traps-- YourMuscleShop

    The Wendler Row for Traps and Upper Back If Traps Are the New Abs, Then Do the Wendler Row Nowadays, having big meaty traps can make you as sexy as having a chiseled six-pack, which means building them is a sought-after training goal. But why is that? My first theory is that Cross Fit and...
  5. N

    Napsgear Napsgear: Why You Should Never Neglect Your Obliques

    The rectus abdominus, or "six-pack" muscle, receives all the attention, and for good reason. The focus is on your six-pack when your nutrition is on point and you are powerful and lean. However, the two oblique muscles, which are on either side of your rectus abs and are trained with side planks...
  6. N

    Napsgear Napsgear: THE 5 BEST TRAP EXERCISES FOR BUILDING MASS

    Get a physique that is extremely muscular and has massive trapezius muscles. The top and middle of your back are where the trapezius muscles, or traps, are located. This three-part muscle extends from the middle of your spine to the base of your head. Your back will get bigger and more defined...
  7. N

    Why Is the Cable Upright Row A Good Shoulder Workout Option?

    This amazing exercise with the cable upright row can help you grow your shoulders. Building our shoulders can be difficult, but with wonderful exercises like the cable upright row, it's not impossible. The right shoulder exercise will help you to target those muscles that are frequently...
  8. N

    Napsgear Knowledge Article: Want 3D Shoulders? Ditch the Delt Flys

    Let’s be frank. A lot of us struggle with our rear delt development compared to the rest of our shoulder. Whether it be neglecting them in general or just inefficient training, if you want to build bigger rear delts and have that 3D shoulder look, the first step is to ditch the reverse dumbbell...
  9. drtbear1967

    Back Training Quick Tips

    Back Training Quick Tips - If you find it difficult to target your back muscles, this post is for you! I will give 3 back training form tips. Swipe left for more details. - First of all, be sure to prevent your shoulders from rolling forward at the end of a row. When the weight gets too heavy...
  10. drtbear1967

    The Beast of All Rows

    The Beast of All Rows Get on the ground and build your lats, shoulders, and core strength. This animal-style row is metabolically brutal and fun. <svg xmlns="https://www.w3.org/2000/svg" xmlns:xlink="https://www.w3.org/1999/xlink" viewBox="0 0 32 32" version="1.1" role="img"...
  11. drtbear1967

    Train the same muscle 2 days in a row.

    Train the Same Muscle Two Days in a Row? – You CAN train the same muscle group two days in a row. This method of double stimulation prolongs muscle protein synthesis, leads to enhanced feedback in muscle, and triggers greater muscle responsiveness. The second session is there to enhance the...
  12. drtbear1967

    Landmine row gym hack

    This is just a small gym hack for the landmine row that I found out months after I first started training that completely changed how I performed the exercise. - 1. Use multiple smaller plates instead of the big 45lbs/20kg plate as this will allow you to bring the bar close to you, increasing...
  13. drtbear1967

    Row Variations

    This series demonstrates variations for one of the most popular exercises for the back, rowing. The exercises in this series primarily focus on the lats, rhomboids, and lower trap muscles. You want to avoid pulling the elbows too far back on these exercises. Instead focus more on scapular...
  14. drtbear1967

    Finish your back workout with this.

    How To Do It Set up in a good stiff-legged deadlift position. Make sure you're "aware" of your hamstrings and you're not putting strain on your lower back. Use two moderately heavy dumbbells that you can hold at the top position of a dumbbell row at maximum range of motion. This is your...
  15. Ox 51

    And Then There Was One...

    Only one game remains in the college football season. Alabama will play Clemson (again!!) for the National Championship next Monday. This is the fourth year in a row that these two teams have played for the championship, with Bama winning two and Clemson one so far. I'll get the odds up on...
  16. drtbear1967

    Short Workout are better than No Workouts

    4 Tips to Make Short Workouts More EffectiveWhen time to work out is sparse, there are a few tips that can be used to ensure you achieve a training effect (i.e., get stronger, improve conditioning, build muscle) and reap the best results from quick strength training workouts. 1) Omit lengthy...
  17. drtbear1967

    Countdown Sets for New Growth.

    Countdown sets (10-1 method) are performed at the end of your workout to maximize workout density and push yourself past your limits. Here's an example using a dumbbell row: . • Pick a weight you can row for 12-15 reps. Do 10 reps with your right arm, 10 reps with your left arm. . • Now do 9...
  18. Ox 51

    Cleveland Browns Nearly Win Again!

    After not winning a game for nearly two years, the Browns nearly won their second in a row today. They fell in overtime 42-45 to the Oakland Raiders. David Carr had 437 yards and 4 touchdowns in the win.
  19. drtbear1967

    Wide Grip Up Right Row for Growth.

    A wider grip has been shown in studies to increase deltoid and trapezius activity, and correspondingly, less biceps brachii activity. In addition to maximizing recruitment of the muscle we're trying to develop, we need to also consider exercise safety. Avoid pulling the elbows above shoulder...
  20. W

    shoulders and triceps, your thoughts

    side raise 10 sets variated weights and reps 30 secs rest between sets. shoulder press 5 set dropset. wide upright row 3x5. closegrip benchpress 5x1, rope extension 4 sets.
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