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  1. K1

    Four Alternatives to the Skullcrusher

    By Jimmy Peña, MS, CSCS We took an incredibly good triceps move — the skullcrusher — and made it even better. Here are the four variations you need to build sleeve-busting arms. Nothing beats a controversial statement, so let me throw one at you: The skullcrusher is the single-best triceps...
  2. K1

    Complete step-by-step Guide for Peptide Beginners

    BY Aussie 1 - You are on this site because you have heard of and want to become more familiar with Growth Hormone Releasing Peptide (GHRP) and/or Growth Hormone Releasing Hormone (GHRH). These 2 materials administered can give you an increased quality of life in ways of anti-aging, muscular...
  3. K1

    IGF-1 * A BodyBuilder's Dream

    By Betty Hart IGF-1 is a hormone just like HGH, but IGF-1 is the most important growth factor that the body produces. IGF-1 is much more powerful than HGH. In fact Human growth hormone must be converted by the liver into IGF-1 in order for it to work, therefore giving the liver additional work...
  4. K1

    Creating Peak Performance on Demand

    By Bryan Haycock Peak performance is often referred to as the “zone” or the “grove”, or even finding one’s “rhythm”. It can happen at any time and nearly always results in breaking personal records. People often get in their own way trying to make it happen, thinking that if they just try hard...
  5. K1

    Fiber Types, Training & Hypertrophy

    By Bryan Haycock The issue of fiber type that continues to resurface in the discussion of different training methods. Some people insist that in order grow to get maximum growth, muscles must be trained according to fiber “types”. A look at what determines a fiber’s “type” should help clear up...
  6. K1

    Zulak Unchained: Carving Calves

    By: Greg Zulak Q: I have a hard time getting my calves to grow. They're small and out of proportion with my quads and hams. I've use various rep schemes, such as high reps with light weights and very low repetitions with heavy weights, but neither yielded gains. I notice that when I try to use...
  7. K1

    Best Upper Chest

    By: Greg Zulak Far too often bodybuilders have a conspicuous hollow at the top of their chests instead of thick slabs of dense muscle because they haven't learned the secret of isolating and building the upper pecs. If you need upper pecs, this article is for you. In an ideal world every...
  8. K1

    Smart Overhead Pressing

    by Dean Somerset Back when I was a Testosterone-dripping teenager, I had a serious crush on the overhead press. While I liked that it built beefy shoulders and manly triceps, I was especially keen on how badass the overhead press presumably looked to the opposite sex. Forget screaming through...
  9. K1

    3 Experts - 5 Optimal Training Programs

    by Bret Contreras As a lifter, it's important to consider the best methodology for various goals. So to get your wheels turning and see what you're made of, I've created some hypothetical situations for you to ponder. You're going to need to come up with the best possible routine for 5...
  10. K1

    Tried and True Workouts

    by C. S. Sloan In their ongoing quest for greater strength and more muscle, bodybuilders will try any new routine that comes their way. Every month they scan the latest issues of the muscle magazines, hoping to find a routine or technique that will finally give them what they want. They’d be...
  11. K1

    In Search of the Perfect Rep

    by Lee Boyce Want to enter a black hole of cyberspace? Join any online discussion about "best exercise technique." No matter how simple or basic the exercise, you'll find dozens of conflicting opinions, each backed with the standard mix of broscience and braggadocio. However, it's downright...
  12. K1

    East Coast Ready for the Blizzard!

    You guys out on the East Coast ready for the blizzard coming at us?! Looks like we will be getting over 2 feet.....
  13. K1

    How to Crush the 225 Bench Press

    by Mike Boyle I can say one thing with confidence about training an athlete to bench 225 for reps. Throw your coaching techniques out the window. What does that mean? Lets take a look. 1 Train for Endurance For most athletes training for a combine-type test, the 225 bench press test is an...
  14. K1

    The Arginine Paradox – find out if arginine based NO boosters really work for you

    by Monica Mollica ome of the most popular supplements today are the so called pre-workout nitric oxide (NO) boosters 1, 2. These contain a panoply of ingredients, but the main one is arginine. The rationale goes that arginine is a nitric oxide (NO) precursor and NO is a potent vasodilator 3...
  15. K1

    Bodybuilding Nutrition: The World’s Most Balanced Diet Program?

    by Tom Venuto If I said that bodybuilding nutrition is the world’s most balanced and flexible way of eating, some people might think I was crazy. I mean, aren’t bodybuilders notorious for eating totally bland foods, following highly restrictive diets and even sacrificing all their social life...
  16. K1

    Do You Have To Be Fat To Be Strong?

    by Mike Westerdal Many of you know that I compete as an amatuer powerlifter. One thing I’ve noticed over the past few years is that there are a lot of guys that believe the bigger you get and the more bodyweight you carry the stronger you will get. This was pretty much undisputed in the past...
  17. K1

    Fish versus Fish Oil Supplements

    by Monica Mollica Fish oil is a popular supplement, and for good reasons (I will soon post a long article about all the beneficial health effects of fish oil)! But what about fish? After all, fish is a good protein source…Yes, fish is an excellent source of both protein and the omega-3 fatty...
  18. K1

    Chicken and Eggs Reduce Chances of Surviving Prostate Cancer

    Many men have prostate cancer without even realising they do. The lucky ones will never get to know this either. The disease develops so slowly that they will have died before the cancer has become noticeable. The chance of this happening is lower if you eat large quantities of chicken and eggs...
  19. K1

    Recover faster: Strength Training First, Cardio Afterwards

    If you combine strength training with cardio exercise, you probably start your workouts with the strength training and finish with the cardio. That usually feels best. It’s good to follow your intuition, say sports scientists at the University of Jyvaskyla in Finland. They demonstrated that...
  20. K1

    UFC on Fuel 7: Barao vs. McDonald

    Doesn't look like an overly impressive card..... UFC on FUEL TV: Barao vs. McDonald
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