There are no hard and fast rules about how long a full body workout should be. On average, it’s probably going to take somewhere between 30 minutes and 2 hours. It all depends on how often you’re training, what your goals are, and the amount of volume your muscles need to grow. How often are […]
How to Do the Dumbbell RDL (Romanian Deadlift)
If you want to know how to do the dumbbell RDL (Romanian deadlift), what muscles it works and where you should feel it, this page will tell you everything you need to know. What is the Dumbbell RDL (Romanian Deadlift)? The dumbbell Romanian deadlift, or RDL for short, is a deadlift variation where the legs […]
Pyramid Sets vs Reverse Pyramid Training vs Drop Sets
If you want to build muscle, should you be doing pyramid sets, reverse pyramid training or straight sets? Does one training protocol work better than the other? Let’s find out. What are Pyramid Sets? With pyramid sets, your first work set is done with a relatively light weight and higher reps. With each subsequent set, […]
10 of the Best Home Leg Press Alternatives
Today, I want to show you some highly effective leg press alternatives you can use to build bigger, stronger quads. If your gym doesn’t have a leg press machine, or you want some lower body exercises you can do at home using free weights, this page will show you what to do. What is the […]
6 Day Gym Workout Schedule for Muscle Growth
For the average lifter, a workout split that involves lifting weights 6 days a week will be too much. That’s not to say it can’t be done. But most people will be better off lifting weights 4 or 5 days a week, rather than 6. In this post, I’ll take a closer look at the […]
How Deep Should You Squat? Full, Parallel or 90 Degrees?
If you want bigger quads, how deep should you squat? Is squatting to parallel good enough? Or is arse-to-ankles, which basically means as low as you can get, the only way to go? Who’s right? We’ll find out in a moment. First, I want to define what a parallel squat is, take a closer look […]
Upper/Lower vs Push/Pull/Legs (PPL): Which is Better for Gaining Muscle?
If you want to gain muscle, which routine works best? An upper/lower or a push/pull/legs split? Let’s find out. Is there a big difference between an upper/lower vs a PPL split when it comes to gaining muscle? As a rule, an upper/lower split is a better fit for someone who’s relatively new to lifting weights, […]
Overhand vs Underhand (Reverse Grip) Barbell Row: Which is Best?
What’s the difference between doing barbell rows with an underhand or an overhand grip? Is one better than the other? Here’s everything you need to know. What is the Underhand Barbell Row? When I talk about the underhand barbell row, sometimes known as a reverse-grip bent-over-row or Yates row, this is the type of thing I […]
Are Leg Extensions Bad for Your Knees? Good for Building Muscle?
Some say that the leg extension, or knee extension, is bad for your knees and should be avoided at all costs. Any time you do the leg extension, you’re increasing your chances of sustaining a crippling knee injury that will put you out of action for months. Not only that, the leg extension is no […]
17 Leg Curl Alternatives: Do Hamstring Curls at Home
Today, I want to show you some highly effective leg curl alternatives you can use to build bigger, stronger hamstrings. IIf your gym doesn’t have a leg curl machine, or you want some hamstring exercises to do at home using a bench, a dumbbell or even just your own bodyweight, this page will show you […]