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Best of Olympic Weightlifting

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Layne Norton Bodybuilding Basics

May 21, 2012 By Gregor Winter

Spencer Morris interviewd Layne Norton (the guy behind P.H.A.T.). Download Audio: link to mp3 (right click + ‘save as’)

Filed Under: bodybuilding, hypertrophy, interviews, nutrition, podcasts, videos

Calves Training with Vince Gironda

February 15, 2012 By Gregor Winter

Read about Calves Training with Vince Gironda. Here is a little primer on calf training explaining how to target the different calves muscles. Donkey Calf Raise (video with dip belt) – focuses on gastroc Stand on a 4-inch-high block, about 24 inches back from a a table or bench about 3 feet high. lean forward, place your forearms on the […]

Filed Under: bodybuilding, calves, exercises, hypertrophy, muscles

John Meadows Leg Training Triset

February 12, 2012 By Gregor Winter

John Meadows annihilates legs with a brutal triset. Legs Triset: leg press chain lunges hack squats I can’t even begin to tell you how much pain we were in at this point. We did yolk bar squats, leg curls and then this triset. Something like 7 or 8 plates on the leg press, then chain lunges […]

Filed Under: bodybuilding, hypertrophy, John Meadows, leg press, legs, lunges, videos

Preacher Curl Bench Triceps Extensions

January 15, 2012 By Gregor Winter

Here is how you do triceps extensions on a preacher curl bench. And if that ain’t for you, Matt Wichlinski shows you how to get a good workout done in a wanker gym. dumbbell squat clean push press pull ups on a smith machine bar hindu push ups straight lying dumbbell raises (planche throughs)

Filed Under: arms, bodybuilding, exercises, hypertrophy, triceps, videos

Arnold and Franco Partner Workout

January 14, 2012 By Gregor Winter

No weights? Here is how to get a workout done anyway. All you need is: a towel a 70’s bodybuilding legend Here are Arnold and Franco getting busy. I wonder why piggyback squats are missing…

Filed Under: arms, Arnold Schwarzenegger, biceps, bodybuilding, bwe, chest, Franco Columbu, hypertrophy, triceps, workout

4 Day Bodybuilding Split POF

January 7, 2012 By Gregor Winter

Here is a nice post about the golden age of bodybuilding. It features a classic 4 day Bodybuilding POF (positions of flexion) routine. POF (positions of flexion) training was created by Steve Holman, editor of Ironman magazine. A POF routine has three positions which can be achieved in 2-3 movements for each bodypart. Mid range Position: Regular compound movements, […]

Filed Under: 4 day split, bodybuilding, exercises, hypertrophy, routines, training program, training split

Sets & Reps Table for Strength, Hypertrophy, Power

December 20, 2011 By Gregor Winter

Via Wikipedia comes the Strength/ Power/ Hypertrophy/ Endurance table of Mell Siff’s Supertraining. Variable Training goal Strength Power Hypertrophy Endurance Load (% of 1RM) 80-90 45-55 60-80 40-60 Reps per set 1-5 1-5 6-12 15-60 Sets per exercise 4-7 3-5 4-8 2-4 Rest between sets (mins) 2-6 2-6 2-5 1-2 Duration (seconds per set) 5-10 […]

Filed Under: chart, endurance, hypertrophy, power, strength, table

HIT Push Pull Workout

November 2, 2011 By Gregor Winter

“One of the most intensive sessions I ever had.” – Dominik Feischl Dominik Feischl performs a 10 minute HIT (High Intensity Training) Workout under the supervision of Steve Maxwell. “10 Minutes Time Under Tension” with minimal rest weighted chin ups @25kg – go to positive failure then do another 4 slow negative rep weighted dips @28kg – go to […]

Filed Under: chin ups, deadlift, dips, hit, hypertrophy, pull ups, videos, workout

Leg Hypertrophy Workout

October 29, 2011 By Gregor Winter

Charles Poliquin on Leg Hypertrophy. He suggests the following routine consisting of 2 supersets. One for quads and one for hamstrings. Superset A. squats: 4 sets of 5-8 reps, 5011 tempo (take 5 seconds to lower the weight, no pause, and 1 second to rise to the starting position, then pause 1 second before performing […]

Filed Under: bodybuilding, hamstring, hypertrophy, legs, program, quads, rdl, squat, strength, videos, workout

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