muscles

Blood Flow Restriction Training: What You Need to Know

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A muscular person preparing for Blood Flow Restriction Training at the gym, with wrist wraps.

There was a time when getting a good pump meant lifting really heavy weights, which are at least 80% of your one-rep-max. That was until blood flow restriction training or BFR training came into the limelight. In order to put an end to all those doubts against BFR, let’s dig deeper into the research studies that have been done to prove that when done right, this technique is potent and safe. The plan is to safely apply BFR into your personal physical goals.

HIIT & Testosterone: The Intensity Factor for Building Serious Muscle

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Four people engaged in an intense HIIT workout session with weights in a gym with brick walls.

I had a coworker at the last job, with whom I used to chat during our lunch break. He seemed like a true gym bro; always talking about his training split and ͚meal-prep Saturdays͛. The peculiar thing was, he never changed much; all year round. He had the same skinny-fat look with some muscularity. I saw his gym bag daily with his branded apparel; wrist wraps, knee wraps, compression shorts and what not. So, he did hit the gym daily and according to him, his sessions are at least two hours long.

Compound Lifts or Isolation Exercises: What Movements Builds Muscle?

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A person performing compound lifts, including a barbell squat, in a gym setting.

If the gym is a country then compound movements are its king! They rule the country. They demand respect! If training is like a jungle then compound movements are the Mufasa (or Simba)! If compound movements are Simba then Isolation movements are like Pumba or Timon! They support compound movements but are in no way superior than Simba! Not making any sense, am I? Let me start over:

8 Benefits of Pull-Ups: Definitely Worth the Challenge

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Man performing pull-ups, showcasing the benefits of muscular back development.

The pull-up is often seen as an intimidating exercise by beginners in resistance training. But, with the numerous benefits of pull-ups, any difficulty or embarrassment you might experience at the beginning shouldn’t really matter. Here’s why you should add the pull-up to your strength training program.

How to Increase Vascularity For An Impressive Look

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A close-up of a muscular arm with a clenched fist, highlighting well-defined muscles and how to increase vascularity.

Having big strong muscles without any vein showing looks like you’ve only got implants to look muscular. It lacks that ripped physique we’re all going for – and that’s why many spend so much time trying to learn how to increase vascularity.

Steak and Eggs Diet by Vince Gironda: Most Effective Fat-Burning Method

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A monochrome image of a well-built man, adhering to the Steak and Eggs Diet by Vince Gironda, posing to show off his muscular physique.

One of the most highly controversial bodybuilding techniques is the steak and eggs diet by Vince Gironda. Steak and eggs and eggs and steak may sound so wickedly bad in the media that they should be nowhere near a restrictive fitness regimen. However, you’d be surprised at the truth and what the diet can do for you.