Science
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High Intensity vs. Low Intensity Cardio – Which Is Better?
Read more →Cardio – we all hate it (well, most of us). It’s potentially the most boring thing that a bodybuilder can do – walking a treadmill or stepper and going nowhere quickly. Cardio is a necessary evil, however. It’s needed to get a lean, ripped physique. Cardio is also essential for overall health and well-being. It makes our hearts pump more efficiently and helps ward off obesity. But no matter its importance, it’s still boring as hell. But what if there’s a way to increase the body’s ability to burn fat while cutting down the time spent doing cardio? It sounds...
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How to Save Your Shoulders While Doing Upright Rows
Read more →The upright row is a great exercise. It’s an excellent mass builder, and it’s one of the few compound exercises for the shoulder that targets the middle deltoid. Having bigger middle delts means you look wider and even more massive. The problem with upright rows, though, is their biomechanics. If done wrong, they can increase the risk of injury to the rotator cuff muscles and also create impingement problems and bursitis. All of this can create setbacks for an athlete or bodybuilder. So, how can you do an upright row properly? There are two aspects to consider: how close the...
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Time under Tension and Its Effect on Hypertrophy
Read more →To add more muscle and become stronger, we need to change up our workouts. This can be done in multiple ways, including increasing the weight, reps or sets or changing the exercise selection. But there is another option: change the speed when you do the exercise. Researches from McMaster University looked at individuals doing fast reps (6 seconds up and 6 seconds down) or fast reps (1 second up and 1 second down) on the leg extension at 30% 1RM. They showed that when doing a slower rep and putting the muscle under tension for longer (that is, increasing the...
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The Best Variations of Step-Ups for Quad, Glute and Hamstring Development
Read more →Squats are one of the best exercises for the legs, but they aren’t the only leg exercise out there. Lunges and step-ups are also great compound exercises for the legs. The benefits of lunges are well-documented, but not so much with step-ups. But recently, researchers have looked at step-ups and their many variations to see if there are any differences between them. The researchers looked at the standard step-up, a crossover step-up (stepping up onto the platform by having the opposite leg cross the body and stepping up), a diagonal step-up (stepping onto the platform diagonally), and a lateral step-up...
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