Category Archive for "Training"

THE 5 BEST CALF EXERCISES FOR MASS + SAMPLE CALF WORKOUTS

Sean Nalewanyj

If you weren’t blessed with genetically muscular calves, adding significant size to this area of your physique can often be a challenge. While some trainees seem to be able to gain mass just by looking at a calf raise machine,…

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SHOULD YOU DO CARDIO BEFORE OR AFTER WEIGHTS?

Sean Nalewanyj

Whether your primary goal is to build muscle or lose fat, including additional cardio exercise in your program is a useful way to burn through additional calories. It can be used during a mass gaining phase to keep body fat…

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THE 4 BEST QUADRICEP EXERCISES FOR MASS & STRENGTH

Sean Nalewanyj

For most average gym-goers, it’s all about developing their chest, biceps and abs. Leg training is usually treated as an afterthought, or even worse, it’s ignored altogether. Well, as the saying goes, “friends don’t let friends skip leg day”. If…

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5 TIPS TO ELIMINATE BICEP CURL WRIST PAIN AND FOREARM PAIN

Sean Nalewanyj

Straight bar curls have always been considered as the basic bread and butter of solid biceps training. While they certainly are a great way to progressively overload your biceps for ongoing arm gains, many lifters end up with nagging wrist…

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KILLER BICEP AND TRICEP WORKOUT ROUTINE FOR MASS

Sean Nalewanyj

Building an impressive, muscular set of upper arms is usually at the top of most lifter’s priorities at the gym. The biceps and triceps are considered a “showy” muscle group and there isn’t a single serious bodybuilder out there who…

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THE 3 BEST UPPER CHEST EXERCISES FOR MASS

Sean Nalewanyj

If you’re still a relative beginner, I would typically recommend that you simply focus on gaining overall muscle size and strength throughout your entire body before focusing on the smaller details. Worrying about your “inner biceps”, “lower quads” or “upper…

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THE BEST BACK WORKOUTS FOR MASS

Sean Nalewanyj

Let’s be honest… for most average lifters in the gym, it’s all about building big pecs, shoulders and arms. Whether it’s done consciously or not, these “showy” muscles tend to be trained with greater focus and intensity than most of…

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SUPERSET WORKOUTS: DO SUPERSETS BUILD MUSCLE MASS EFFECTIVELY?

Sean Nalewanyj

A few days ago I posted an article discussing drop sets and whether or not they’re an effective high intensity workout technique. After that post was uploaded, several questions landed in my inbox asking me to follow it up with…

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THE BEST HAMSTRING WORKOUTS FOR MASS & STRENGTH

Sean Nalewanyj

While you probably won’t hear too many women asking you to “flex your hamstring” for them, properly developed “leg biceps” are an important part of any well-rounded physique. They also tend to be an underdeveloped muscle on most bodybuilders, as…

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FAT LOSS PLATEAU: “I’M WORKING OUT BUT NOT LOSING WEIGHT!”

Sean Nalewanyj

We’ve all seen it… That guy or girl who always seems to be at the gym running on the treadmill, lifting weights and taking spin classes… but who looks exactly the same week after week and month after month. How…

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