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Hypertrophy   Frequency Reps Maintenance Volume Minimum Effective Volume Maximum Adaptive Volume Maximum Recoverable Volume Rear/Side Delts 3-5 8-20 0-6 6-8 16-22 26 Rear: Face Pull, Rear Lateral Raise Side:  Upright Row, Dumbbell Side Lateral Raise, Thumbs Down Lateral Raise -- FBB - Front Racks Front Delt 1-2 6-10 0 0 6-8 12 Standing Barbell Shoulder Press Seated Barbell Shoulder Press Seated Dumbbell Shoulder Press High Incline...

n this article, I’ll be outlining the basics behind running. These demonstrations will show you the correct and incorrect ways to run, as well as different ways to prevent injury.   Running is a method of locomotion that allows humans to move rapidly on foot. Our Ancestors...

5 x 5 Progression: Five sets of Five is the meat and potatoes of strength training. Start with a conservative weight. If you manage five reps in all five sets, next time add 10 pounds and start over. Not 5 pounds, and definitely not 2, but 10. Most...