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Last-Set Size Roulette
Trainees often do three or four sets of an exercise. With the 4X method you take your 15-rep max but do only 10. Rest 35 seconds, and do 10 more—and so on for four sets, going to failure on the last....
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Hybrid Cable Dumbbell Bench Press
This is, quite simply, one of the best chest exercises you’ll ever do—and I don’t say that lightly. It will force massive growth-producing tension on your pecs for the entire exercise—every rep of...
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Flat-Bread Crunchy Crisps
If it’s one thing I crave and miss a lot when I’m eating cleanly to maintain a lean physique, it’s munching on crunchy carbs. They say that great things are created out of necessity. Well, I couldn’t...
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Peripheral Heart Action, a.k.a Death Circuits
None of the advanced training techniques that I’ve shared with you in the past few columns are easy. Some are downright grueling. Last month I discussed barbell complexes, one of the most demanding...
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Throwback Thursday in Bodybuilding Coaching: Part 2
First, let me say that as a reader I hate multipart articles. Yet, as a writer I keep producing them. I do try to bring each installment to a useful closure of the facts presented. I’ll figure it out...
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Christel Oerum
Christel Oerum Age: 36 Weight: 128 Height: 5’8” Bodypart split: day 1: chest, legs; day 2: biceps, back; day 3: triceps, shoulders Sample workout, legs: triset: Butt Blaster, abductor machine,...
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Food Facts
Chocolate to get lean? Maybe so. Researchers at the University of Granada have shown that “higher consumption of chocolate is associated with lower levels of total fat (fat deposited all over the...
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What Happens When You Stop Growing?
One fact you will have to face one day as a bodybuilder is that eventually, you will reach the point where you just aren’t going to get any bigger. Some will delay that inevitable day as long as...
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Greg Plitt: LEGACY LIVES ON
No matter how bad a day you were having or how much your life sucked at the moment, if you had the privilege to meet Greg for even five minutes, you would have probably walked away more confident and...
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Water Manipulation for Cuts and Striations
I’m often asked how to manipulate water prior to a contest or photo shoot to get as ripped and hard-looking as possible. Everyone is different and may react differently to fluid manipulations, but...
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Tram Nguyen
Tram Nguyen Age: 37 Weight: 137 Height: 5’2” Bodypart split: Monday: chest; Tuesday: shoulders; Wednesday: legs (quads); Thursday: arms; Friday: back; Saturday: legs (hams); Sunday: off or calves...
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The Need for Speed?
The revelation that doing sets at different speeds can increase mass and strength has stirred up controversy. Many say faster reps are too dangerous. Others contend that if properly performed, faster...
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May 2015 Table of Contents
[SUBSCRIBE to Iron Man Insider and download your first issue now. Learn More] We flew all the way to Florida to meet fitness entrepreneurs PJ Braun and his wife Celeste, better known as former WWE Diva...
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Recovery and Overtraining
Q: I started training for kickboxing about seven months ago and fell in love with weightlifting, powerlifting and bodybuilding. I have decided to continue with natural bodybuilding. I’m in a clean...
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Q: How important is sleep when I’m training hard? How many hours do I need if I want to get the most out of my workouts? A: The best training plans will not work if you neglect sleep and nutrition. You...
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Garlic Power
Recently, there has been a lot of talk about the health benefits of herbs. Garlic, known for its aroma and flavor power, also has extremely beneficial medicinal properties. Garlic’s therapeutic effect...
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We Outlive the Discomfort
I’m about to leave for the gym. It’s a sunny day, Sunday, one you might call perfect; low 80s, light breeze and no humidity. There are things I could do other than work out with the weights within the...
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Better Sleep, Bigger Gains
Did you sleep soundly last night—so good that you woke up full of energy? If not, you may be damaging your health and aging faster, not to mention losing muscle. According to Dr. Jonny Bowden,...
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“There’s No Way You’re Drug-Free!”
Q: I just read an article on a “natural” Web site that claimed that there’s no way you’re drug-free. The writer based his argument on a comparison between your contest height and weight and Frank...
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Food Facts
Is it okay to eat three large meals on your cheat day? Many bodybuilders seem to look at that one “free” eating day as the time they can go hog wild; however, that’s not what a “cheat” day is designed...
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