TRAINING ARTICLES
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Lift FAST to grow FAST – Contrast Training for Bodybuilding
Read more →“Lower the weight slowly.” “Feel the burn.” “Don’t use momentum.” The above three are some of the lifting cues often associated with bodybuilding. They are good cues because they help to ensure tension on the target muscle, prevent injury caused by faulty lifting technique and also help ensure a certain level of muscle-building, metabolic stress on the muscle. However, there is one problem with the above cues: They tend to limit the amount of load that you can lift and they, to some extent, negate activation of the fast-twitch muscle fibres. It is the fast-twitch fibres that have the greatest...
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The Two-Day Chest (and Arm) Routine: How to Gain Two Inches of Muscle in Two Days
Read more →If there were a program that could help you add two inches of muscle to your chest in two days, would you be interested? The two inches of muscle would be actual muscle, gained through what is technically called myofibrillar hypertrophy (myofibrils are the contractile components of muscle), not just two inches from a muscle pump that disappears. In The Rader Master Bodybuilding and Weight Gaining System, published by iron legend Perry Rader in 1946, the One-Day Program of Specialization is described: A target body part is worked every hour with two opposing exercises (agonist-antagonist pairing), for example, a biceps...
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How to Strategically Use Different Squat Variations to Maximize Muscle Activation and Reduce Overtraining and Injury
Read more →Some lifters and coaches scoff at focusing on developing good technique. They see a contradiction between technique and strength. However, although good technique affects the way a movement looks, it’s not the foremost definition of technique. Good technique is a way of moving that permits the athlete to use his or her physical abilities to the fullest without injury.1 In the context of lifting weights, good technique allows you to lift the heaviest weight possible with the least energy expenditure and with minimal risk of injury or placing maximal/optimal tension on selected structures of the body. In powerlifting, the focus...
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Why Rest-Pause?
Read more →Rest-Pause is a great movement that is used in different forms of training such as DoggCrapp to help take the set not to failure, but close to it, and trying to utilize the muscle in a different manner. At FUSION, we believe in changing programs and reps/sets often to help “shock” the muscles and provide new growth. This is just another edge to training, such as a drop set, forced reps, or training to complete failure, that we have found effective and can consider as an alternative to the different forms of training we offer. Who should use this? We...
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Training Variety
Read more →When new lifters first begin training, virtually any program (read: any well-conceived program) will allow them to make progress. However, once the magical “newbie gains” have begun to taper off, trainee will often fail to adapt their training to continue stimulating their bodies into growth. This leads to plateaus and frustration. As Albert Einstein is supposed to have said, “insanity is doing the same thing over and over again and expecting different results.” Yet why do so many lifters continue training the same way once they stop making gains? In many cases, lifters become attached to a certain methodology. Be...
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Putting it all together
Read more →Setting up your weekly training So now that you have the tools to get as strong as possible, what’s the best way to put it all together? Well, when putting together a weekly training plan, there are certain general rules to follow. Always have at least 48 (preferably 72) hours between a Dynamic Effort (DE) and Max Effort (ME) training day of the same type. For example, if you have your Dynamic Effort Bench Press day on Tuesday, then Thursday would be the earliest day you could have your Max Effort Bench Press session. Never have two days of the...
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