TRAINING ARTICLES
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Kettlebell + Rope Training for Bodybuilding:
Read more →Is it possible to build muscle with “cardio?” Success in bodybuilding is a combination of muscle size, muscle definition and symmetry. A traditional (but not exclusive) approach to bodybuilding involves using resistance training to build muscle size and then using cardio to burn fat. This strategy is often tied into a bulking phase associated with resistance training, caloric excess and increase in muscle as well as fat mass. The bulking phase is followed by a cutting phase associated with more cardio, caloric deficit and a decrease in both muscle mass and fat mass. To some extent, this process has a...
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Occlusion Training: A Role in Bodybuilding
Read more →By Dr. Brian Graf PT, DPT, BS First of all, what is occlusion training? It involves reducing the blood flow to and from a muscle by either decreasing or completely occluding arterial blood flow into the muscle and occluding the venous blood flow out of the muscle. This type of training has been called many things over the last 20 years, including “occlusion training,” “kaatsu method” and “ischemic training.” What if I told you that current research shows significant increases in strength and muscle mass while lifting between 20 and 50 percent of your 1-rep max as opposed to your...
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Training with Santana Anderson
Read more →In Season The training I do is high-volume-style training, with high-intensity methods employed on each exercise. This includes incorporating drop sets, giant sets, rest pause, forced reps and negatives, so that every sequential workout per body part is not the same. No more than 20 minutes of post-workout cardio for the duration of my prep. Off-Season I actually employ more cardio: a 30–45 min session 4 times per week, which allows me to eat the extra food I need and keep the breath that I need at the higher bodyweight to perform my excruciating workouts. Sample Chest Workout My workouts...
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Specialized Hypertrophy Programs for Lagging Body Parts
Read more →Similar to Layne Norton’s infamous power/hypertrophy routine, FUSION BODYBUILDING® put a slight twist onto the amount of reps/sets as well as variations of exercises to maximize the individual’s gains while in the gym. As noted above, all the exercises are going to be based on the individual. Some people respond better to different exercises, so use what has worked best for you in the past, whether that’s subbing squats with Smith squats or hack squats to get the best shape/gains on your legs. What’s nice about this outline is that for an advanced lifter who will be in the gym...
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Shaping a Muscle: Myth or Fact?
Read more →“You can’t target one part of a muscle. All over the web you’ll find bodybuilding articles about shaping your muscles. In these articles, authors claim that you can modify the shape of your muscles by training them in various, unconventional ways. A case in point is the all-too-common apocryphal advice about “peaking your biceps.” The writers of articles such as those will have you performing all sorts of bicep peak exercises that are purported to change the shape of the muscle. The truth is: you can’t change a muscle’s shape, only its overall size. The muscle origin and insertion is fixed,...
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Periodization of energy systems training (aka “cardio”):
Read more →How to maximize the synergy between your strength training and your energy systems training As a bodybuilder, you typically perform strength training to increase lean muscle tissue as well as cardiorespiratory training to reduce fat tissue. Whenever two different types of training, each eliciting different physiological responses, are performed together, you must consider the so-called compatibility between the two types of training. “Compatibility” relates to whether the effects of the two types of training enhance or inhibit each other. Whether you personally experience a positive or negative interference between your resistance training (for hypertrophy) and your endurance training (to get...
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