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Training

The Rotator Cuff – Small Muscles Causing Big Troubles

Strained rotator cuff muscles causing shoulder pain are nothing special for bodybuilders and other athletes since most of them experience rotator cuff injuries sooner or later. If you’ve ever suffered from a rotator cuff injury you already know how painful, annoying and hindering it can be. Not only does it stop you from working out but also everyday activities and motions are painful and can develop into a real challenge. Regular Joes with a sedentary lifestyle are also likely to experience such injuries because they’re not used to any physical stress. Since our shoulder joints are surrounded by many ligaments and tendons they’re also prone to injuries.

What is The Rotator Cuff?

The rotator cuff consists of 4 small muscles (supraspinatus, infraspinatus, teres minor and subscapularis) and is probably the most neglected muscle group because they don’t appear as impressive as a big biceps or a wide thick back. But truth be told the rotator cuff possess the power to wipe out all efforts you put in building an impressive amount of muscle mass. How it does that? By hindering you from lifting weights since you won’t be able to work out with heavy weights or even work out at all. Remember that your shoulder is involved in most upper body exercises and not giving your rotator cuff the attention it deserves may pay back some day. Continue reading

A Proper Bodybuilding Workout for Beginners

What’s the best bodybuilding workout routine for beginners? A lot of aspiring bodybuilders are wondering how their workout should look like to get the best results speaking of muscle gains. Unfortunately only few beginners follow a proper workout routine while most do workout routines used by professional athletes and posted in magazines. Learn what’s crucial for rookies to achieve great muscle and strength growth.

Everyone who tries something new needs to put in effort, patience and discipline to be more successful than the average. Same applies to bodybuilding where you’ll never get great results in terms of building muscle mass and strength if you start training like the average Joe. But how should a beginner start working out with weights? Continue reading

One of the Most Effective Ways to Do Interval Training

There are dozens of ways to do interval training and in this post I’ll show you a method which is incredible effective and not boring at all. It requires no machine, treadmill, equipment or something like that. You don’t even need a gym for this type of HIIT and you can do it outside in the fresh air while getting some nice tan if the sun is shining. This method is very exhausting but you’ll get in amazing condition, burn calories like crazy and you also get great shape into your legs.

While most people don’t have any problems doing steady state cardio lots of people are quite unsure on how to do interval cardio training the right way. However, make sure to integrate both cardio types into your training for the best results. Continue reading

The Truth About Cardio and Muscle Loss

What do you know about cardio? Should you really avoid it if you want to gain muscles? Even some certified personal trainer’s advice their clients not to do cardio while trying to gain muscle mass. Can cardio really hinder you from gaining muscle mass?

When I started training I didn’t do any cardio because I was skinny and I didn’t want my muscle gains to slow down. Of course I gained muscles but also lots of fat which I had to get rid of. Therefore I included cardio in my diet but it took me a while to lose most fat. I repeated this a few times because it was common and the only way to build muscles but then I got tired of that procedure and started doing cardio constantly. And you know what happened? Continue reading

Increase Muscle Growth with Specific Muscle Fiber Training

Muscles are made of 2 different types of fibers and by knowing your personal muscle fiber composition you can design a workout specifically customized for each muscle. But how do you know what muscle fibers a particular muscle has? Working your muscles the wrong way will result in decreased muscle growth because not enough muscle fibers are activated.

Each muscle consists of 3 types of fibers: slow twitch (type 1) and fast twitch (type 2A and type 2B). The amount of different fiber types in each muscle can help you determine how to train each muscle group in a decent way.

Different Muscle Types

Based on functional and structural characteristics the muscle tissue of our body is divided into skeletal muscle tissue, cardiac muscle tissue and smooth muscle tissue. I won’t go very deep into cardiac and smooth muscles because these are not the type of muscles we want to focus on. Our main concern is the skeletal muscle tissue.

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FST-7 Training – General Basics

Hey Guys,

in this post I want to give you some information about the general basics of FST-7. Maybe you heard about it before, it’s a new training principle created by Hany Rambod, also known as “The Pro Creator” due to the fact that he turned lots of amateur bodybuilders to professional bodybuilders.

What is FST-7?

FST-7 stands for Fascia Stretch Training Seven where the Seven refers to seven sets usually performed as the last exercise of a targeted body part. Basically you train that body part on a random day keeping the reps between 8-12 but the last exercise, where you perform the seven sets to finish that muscle is done with no more than 30-45 seconds rest to get the greatest pump possible. The goal of this is to get as much vitamins, nutrients, oxygen etc. into the muscle as well as stretch the fascia which surrounds the muscle. The fascia is the limiting factor in muscle growth so a stretched i.e. bigger fascia allows more room for muscle growth. Continue reading

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