Category Archive for "Training"

3d delts

HOW TO BUILD ROUND “3D DELTS” THAT POP (4 EXERCISES)

Sean Nalewanyj

 Ask most average fitness trainers out there how to build those round, wide “3D Delts” that all serious lifters strive for, and you’ll usually get the same basic answer… They’ll tell you to put your primary focus on overhead pressing…

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forced reps

ARE FORCED REPS EFFECTIVE FOR BUILDING MUSCLE?

Sean Nalewanyj

 A reader recently sent in a question on a topic I haven’t yet covered in a blog post… “What do you think about the use of forced reps? Are forced reps effective for squeezing out some extra muscle size…

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reduce water retention

7 WAYS TO REDUCE WATER RETENTION FOR BETTER MUSCLE DEFINITION

Sean Nalewanyj

Water is critical for every aspect of life. After all, your body is almost two-thirds water. But for those wanting to carve out a lean, defined and muscular body, too much water can sometimes be a bad thing. I’m talking…

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bodybuilding proportions

THE “IDEAL” BODYWEIGHT/MEASUREMENTS FOR AN AESTHETIC PHYSIQUE?(VIDEO)

Sean Nalewanyj

 In today’s video I explain why your exact bodyweight and muscle measurements are just one piece of the equation when it comes to achieving an “aesthetic” physique, and why you shouldn’t over-emphasize them or get too hung up on…

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2 workouts per week

CAN YOU BUILD MUSCLE WITH ONLY 2 WORKOUTS PER WEEK?

Sean Nalewanyj

When it comes to training for increased muscle size and strength, 3-4 weight training workouts per week is the usual standard for most average lifters. This is the “sweet spot” that I’d recommend to the majority of trainees, as it’s a…

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how long to lose muscle

HOW LONG DOES IT TAKE TO LOSE MUSCLE AFTER A GYM LAYOFF?

Sean Nalewanyj

It’s inevitable for every lifter out there – at some point, you’re going to have to take time away from the gym. Whether it’s due to a hectic period at school or work, a family issue of some kind, or…

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deadlift lower back pain

6 TIPS TO ELIMINATE LOWER BACK PAIN FROM DEADLIFTS

Sean Nalewanyj

Deadlifts and lower back pain. Lower back pain and deadlifts. For many lifters, these two things seem to go hand in hand. Because the deadlift is such a technically complex exercise and allows you to handle very heavy weights, it can…

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gym etiquette

10 ANNOYING GYM ETIQUETTE MISTAKES (DON’T BE THAT GUY)

Sean Nalewanyj

Proper gym etiquette should be a pretty straightforward thing… Treat other people in the gym the way you’d like to be treated. Unfortunately, there’s always a handful of members in every facility (complete newbies and seasoned vets alike) who fail…

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bench press plateau

10 TIPS TO BREAK THROUGH A BENCH PRESS PLATEAU

Sean Nalewanyj

Out of all the various weight training exercises that lifters tend to get “stuck” on, the basic barbell bench press is definitely one of the most common. Everyone in the gym wants a big bench, but even the most serious…

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bench press wrist pain

4 TIPS TO ELIMINATE BENCH PRESS WRIST PAIN / WRIST INJURY

Sean Nalewanyj

Got wrist problems while benching? You’re not alone. Bench press wrist pain is a very common complaint among lifters, and not being able to perform your benches properly due to something as simple as a nagging wrist can certainly be quite…

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