These articles will help you find the best body building routines. You’ll find out about benefits from bodybuilding supplements, the systematic steps of body building and how to start building upper body strength at the gym… To browse our library of free sports training articles, browse using the categories on the left or use the search box.
Muscle power and strength
Sleep your way to better performance
When sports drinks don’t work
Optimum protein intake levels for athletes and when to take protein to build muscle
Andrew Hamilton explains new research about training and competing with caffeine supplements
Nick Tiller presents six evidence-driven but seldom practised methods by which athletes can promote the anabolic process to maximise training adaptation, promote recovery and improve athletic performance.
The loss of excess fat isn’t just aesthetic – it almost always produces enhanced performance
There’s increasing evidence that stretching before exercise doesn’t improve performance or reduce injury risk
Mass is important in sports where moving objects- either people or heavy implements- requires the use of momentum
by Reggie Johal, owner of Predator Nutrition
A safer alternative for back strengthening
Two heads may be better than one, but this maxim often does not apply specifically to training the legs for sports performance – where training one at a time may be better than training two.
The power snatch from the hang is ideal for anybody who needs to develop power through the lower limbs – for example, runners, long jumpers, footballers and rugby players. It is also brilliant for those who need to improve jumping combined with overhead power – for example, tennis players (serving and overhead shots), volley ball players and javelin throwers.
The power clean from the hang is a clean where the bar is received in a partial or semi-squat position only and starts from a hang position and not from the floor. This variant provides most of the benefits of the power snatch from the hang; however, as the bar is caught at the chest (or rack) position, more weight can be handled, which means more strength and power benefits.
This exercise requires the bar to be taken to an overhead position from the rack position. Athletes such as boxers, athletic event throwers and tennis players can all benefit from the power jerk. The main reason is that force is transferred into the floor, through the body and finally through the limbs.
The overhead squat is a weight training exercise which focuses on increasing the range of movement across the body. This exercise will encourage gains in strength, power, flexibility and coordination.
The Olympic Bar Bear is a weight training exercise which focuses on mobilising all of the body's joints.
The clean see's the lifter explosively pulling the weight from the floor to a resting position across deltoids and clavicles. From this position, the lifter bends the knees and then straightens them in order to propel the barbell overhead.
The behind the neck press is a weight training exercise which focuses on increasing the range of movement of the shoulder. It also increases an athlete's overhead lifting strength.
The lift is performed standing, which means the abdominals, obliques and back muscles are also developed.
Olympic lifts: increase your strength and power
Bench pressing is more likely to cause an injury and keep you out of the gym
The traditional methods of resistance training might not be the most effective way to increase strength
Weight Training for Genuine Strength and Power Gains
Use the safety gear that is on quality equipment
The barbell military press has no peer amongst other upper body shoulder exercises.
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The dumbbell military press is a fine exercise for women who desire strong triceps.
Vince Gironda aka the iron guru was an old time strength and bodybuilding coach. This curl originated in Vince Gironda's fertile mind.
Several different lifting belts shown and explained.
The non supported dumbbell row develops not only the upper back but provides a stimulus for growth in the lower back.
Supplements: why timing is all