Home » Workouts (page 4)


One rep max weightlifting – How to prepare

Preparing for one rep max deadlift attempt

What is a one rep max? If you are a bodybuilder, powerlifter or strength athlete then a one rep max probably needs no explanation. For anyone that normally keeps their repetitions for an exercise within a range such as 10 to 12 and has never performed a one rep max, it is essentially lifting as much weight as you can in a given exercise. This is usually a term reserved for performing the main powerlifting and Olympic lifting exercises including the clean and jerk, squat, deadlift and bench press, as this is what will be measured in the relevant competitions. ...

Read More »

    Back exercises to increase your deadlift

    Increase your deadlift and break plateaus

    This happens to even the best lifters and will usually be caused by one of 3 factors; lack of variation, overtraining, not consuming sufficient calories. We already took a look at your options for improving your grip, so this article will take a look at some of the methods you can use to break out of a plateau in your deadlifts. What are your options? There are a few different ways of approaching your workout routine when it comes to getting your strength gains moving again. You can change the exercises on a more frequent basis, change the reps and ...

    Read More »

      Lifting straps for deadlifts – Should you be using them?

      As with any piece of exercise equipment that can help you lift more weight there is some controversy over when they should be used, with 2 main schools of thought. The first of these is from people that say you should never use weightlifting straps. These people will often believe that using lifting straps will be helping you to lift a weight that you wouldn’t have been able to naturally and that it’s more important to build your grip strength. The second school of thought is a little more relaxed and believes that lifting straps do have their place in ...

      Read More »

        Deadlift Technique – Increase your strength and prevent injury

        Deadlift Technique

        While this article is by no means designed to put you off the deadlift, I hope to outline the best practices for using on every lift to ensure you stay injury free and keep making progressive strength gains. The following article is based on the standard version of the deadlift. We will take a look at variations such as ‘Sumo’, ‘Stiff Legged’ and ‘Romanian’ in future articles. Why deadlift? There are many reasons for people including deadlifts in their workout routine. Whether it’s because they enjoy lifting more weight than in any other exercise, the real world benefits of having ...

        Read More »

          Why leg extensions are still important

          Leg extensions

          Leg extensions are an exercise that is usually performed from a seated position in a cable machine with a weight stack, although there are designs where weight plates are used in a lever system. While exercises such as squats and leg presses are considered the most important for overall strength and development of the quadricep muscles (quads), leg extensions still have their benefits. Benefits of leg extensions Risk of injury Having control over the weight is key to any effective exercise, but moving the weight too quickly on leg extensions can have other negative effects. Over-extending happens when you extend ...

          Read More »

            Tricep pushdowns for bigger arms

            Tricep Pressdowns

            For an effective tricep workout that works all three heads of the muscle to failure, it’s usually best to combine one of each of the three main types of movement. One heavy pressing movement such as close grip bench presses, one extension movement such as seated overhead dumbbell extensions and one tricep pushdown movement such as using a rope cable attachment. This article will look more closely at the latter, with variations of tricep pushdown and how they can be performed most effectively to get the best contraction and growth out of the muscle. Straight bar tricep pushdowns Muscles used ...

            Read More »

              Tricep extensions for bigger arms

              Tricep Extension Exercises

              For many people looking to build muscle, the arms are often the area most talked about and the muscle group that people will work hardest to develop. While many people will spend countless hours working on dumbbell curls trying to grow their biceps, it’s actually the tricep that makes up around two thirds of the upper arm muscle. Tricep muscle anatomy True tricep extensions are used to focus the lifting almost entirely on the tricep muscle. Depending on the type of extension, this will cause different heads of the tricep to be activated to varying degrees. The three heads of ...

              Read More »

                Improving your squat technique

                Always focus when setting up to squat

                As with any exercise, arguably the most important aspect is your squat technique when performing the movement. Although you may need to lower the weight slightly to keep your form good and stop yourself from heaving the weight up, this is to prevent injury and joint pain in the future. The importance of good squat technique This is even more important in the exercises where you are moving the heaviest weights, such as squats, deadlift, bench press and overhead presses. If you squat too much weight before building up the muscle then you will end up getting pinned under the ...

                Read More »