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  Building muscle doesn’t have to halt during the holidays. Yes, the Christmas season is a time for celebration, and with celebration comes festive gatherings full of overeating, massive food portions, calorie packed deserts and drink. It’s true, the average person gains a few pounds during the holiday season. Guilt then sets in shortly afterwards and the January gym rush kicks in. Over this festive season, I am sure the last thing you will want to do is undo all the hard work you have put in. Scrap all the advice you have heard of in the past, “Eat this…...

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Start Heavy, Finish Light. Have you ever thought about your rep ranges and why you do them for particular exercises? Do you think about the order of your exercises? Do you struggle to create your own training plans because you’re worried you will do it wrong? As a rule of thumb, people will use: 1-6 Reps – Strength Training 6-8 Reps – Strength and Hypertrophy Training 8-20 Reps – Hypertrophy Training This isn’t to say that you can’t build strength or hypertrophy using other rep ranges, but one rep ranges is often used within a training session. Some people may...

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  Have you ever wondered what the absolute best muscle-building movements for your chest are? Well wonder no more, as here are our 7 best chest building/tips exercises.   Just like arms, every guy wants to have a big chest. It fills out those t-shirts and just makes you look 10x bigger. However, a lot of guys tend to leave themselves short and are not achieving the maximum stimulus. Thus not achieving the desired amount of gains. There are dozens of exercises you do on chest day. In fact, there are so many you probably don’t want to spend an...

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Pre and Post Exhausting for Muscle Growth Muscles need a range of strategies to help them grow; including more reps and sets, more calories in the diet, extra training sessions, hitting the muscle from different angles, drop sets, rest pause periods, the list goes on. However the way I have noticed most growth Is using a superset method called Pre/Post Exhaustion.This method involves taking a compound exercise and isolation exercise for a muscle group and supersetting them back to back. The beauty of this method is that it doesn’t matter which way round that you do the exercise, as long...

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German Volume Training.   Trust me when I tell you that German Volume Training, GVT, is very hard. However, nothing worth having comes easy and I have found it to be a very effective way to pack on muscle fast!. To the best of my knowledge, this training system originated in Germany, hence the name, in the mid 70’s and was made popular by Rolf Feser. However, enough of the history behind the training system, what you need to know is that it works and how to do it. GVT works as it targets a group of muscles, and exposes...

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