training-two-days-a-week

Training Two Days a Week

Suggest hitting the weight room two days a week to the average gym-goer and right away you’ll either get strange looks or arguments that its not enough training time to make any real progress towards added size and strength. But there are times that a two day a week gym routine can be the best […]

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Danny Trejo

MMA Minimalist Routine

There are many training modalities/components to deal with when preparing for MMA. Strength, mobility, flexibility, conditioning, and on top of that, you still need enough gas in the tank to develop your sports specific martial art skills. The goal of all of this is directed towards being able to stand and bang for five minute […]

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Stiff Legged Deadlift – Done The Right Way!

All too often we see people not doing this basic exercise the right way. We either see them bringing the bar straight up and down 6″ from their shins in a vertical line, never touching the floor. In this video, Jonnie Candito, one of the strongest drug free pound for pound Collegiate athletes, shows us […]

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Dave Tate’s Six-Week Bench Press Cure

“This is the United States of America,” he bellows. “Like it or not, the bench press will always be the most popular exercise. Too bad everyone sucks at it.” From Dave Tate’s Six-Week Bench Press Cure. Full program and more at T-Nation

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Badass Exercises: Snatch Grip Deadlift

One of Charles Poliquin’s favorite movements for building lower body strength in athletes is the snatch grip deadlift, particularly when done from the deficit of a 4″ podium. He is a big believer in this exercise because it is among the best for putting on mass, fast. If you are doing MMA, particularly wrestling, which […]

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Bill Starr’s 5 x 5 Training

Perhaps the most influential book ever written on the subject of strength training for sports is Bill Starr’s “The Strongest Shall Survive: Strength Training for Football” written in 1976. Since then, seemingly endless variations of Starr’s original 5×5 routine have sprouted up all over the Net and for good reason – it is possibly the […]

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Classic Push/Pull/Legs Split

One of the most enduring types of split routines is the so-called “Push Pull Legs” splits for many good reasons. Functionally, it is a logical way to split one’s muscle groups and physiologically, it might well be the routine that allows for the best recovery as well. When looking at designing any workout routine, one […]

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Minimalist Power and Bulking Routine

If I told you that it was not only possible for you to make great gains in strength and muscle mass by spending two hours a week in the gym you would probably think I am trying to sell you on the latest fad or gimmick, but in actual fact, that is all the growth […]

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Reg Park’s Beginner Routine

Perhaps the finest natural example of the perfect balance between aesthetic physique and phenomenal strength is the late Reg Park. It was Reg Park was the inspiration for a young Arnold Schwarzenegger to pick up his first set of weights. Park won Mr. Britain in 1949 and although there were bodybuilders before him, his level […]

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Full Body Training Routines That Kick Ass

Recently there has been a renaissance in the “full body” training routines, thanks in large part to people like Ken Leistner, Stuart McRobert, Ellington Darden as well as the rebirth of the classic Bill Starr 5×5 routine, thanks to Glen Pendlay, Mark Rippetoe and websites like Madcow’s and Stronglifts. These routines which are intense and […]

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Stuart McRobert’s Hardgainer Routines

If there is one person who is most responsible for the resurgence of “abbreviated routines”, aimed primarily at those with fair metabolisms and genetics, it is Stuart McRobert. His books “Brawn” and “Beyond Brawn” are must-haves for your weight training library, as they comprise some of the clearest and most commonsensical knowledge and hype-free training […]

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Brawn – An Abbreviated Training Routine

In my opinion, of all that has ever been written on the topic of weight training, the most comprehensive and most useful overall to the the vast majority of the population comes from Stuart McRobert. His two major works are “Brawn” and “Beyond Brawn”, both of which are essential primers in the basics of weight […]

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Increasing Your Press

In the old days, most men who lifted weights in a serious fashion practiced the standing press – and most of them were reasonably good at the lift. Let’s work together to bring that aspect of training back to the Iron Game. Make it a belated New Year’s resolution: “This year, I WILL get serious […]

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