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  1. EG News

    Sebastian Oreb Reveals the Ultimate Rep Range for Hypertrophy

    As trainer to the multi-time World’s Strongest Man, Hafþór Júlíus Björnsson, Sebastian Oreb, who is also known as the “Australian Strength Coach” knows how to get epic results from his clients. So, when he decided to weigh-in on the long-running debate concerning which rep range is best for...
  2. 01dragonslayer

    Unpopular Opinion: You Don’t Need Chains

    Looks hardcore, but if you're not a competitive equipped powerlifter, you don't need them. Here's why. Nothing in the weight training field looks more hardcore than lifting with chains. Not surprisingly, we see a lot of people squatting, bench pressing, and deadlifting with chains who have no...
  3. 01dragonslayer

    The Very Best Low-Body Mobility Exercise

    If you're only going to do one mobility drill to improve your squat, this should be it. The Ass Was Far Away From the Grass As someone who struggled with attaining squat depth, I've spent years researching different methods, theories, and reasons why my ass just wouldn't hit the grass. It's not...
  4. 01dragonslayer

    Improve Shoulder Health With This Move

    The best mobility drills are ones that work to the point of never having to do them ever again, and that comes with mastery of movement and hitting the "save button" by adding it to your movement library. So what comes after that? An active stability component to the new range of motion or...
  5. 01dragonslayer

    Partial Rep Arm Workout: Better Than Full Range?

    SHOULD YOUR ARM WORKOUT CONTAIN PARTIAL REPS? A cool study from 2019 should have changed the way all of us train arms (at least triceps), but for some reason didn't. It compared partial reps to full-range reps and found that the former seemed to duplicate the effects of occlusion training (blood...
  6. 01dragonslayer

    THE SUREFIRE WAY TO BUILD BICEPS

    To build your biceps, like any muscle, you'll need to work them through their full contractile range. This means doing a variety of exercises that'll overload them in all positions: shortened, lengthened, and mid-range. Incline dumbbell bicep curls are what most people use for the lengthened...
  7. EG News

    Pump Up Your Posterior With The Ukrainian Deadlift

    Exercises with Eastern European names not only sound cool but are also challenging to do. The Bulgarian split squat is exhibit A, the exercise everyone loves to hate. A few months back, I called it by its other name, The rear-foot-elevated split squat, and the internet lost its marbles. It...
  8. EG News

    How to Improve Flexibility and Mobility Without Stretching

    Some people are born with flexibility while others have to work for it. And no matter what category you fall under, gaining a greater range of motion, both in muscles and joints, takes persistence and time. Stretching plays an important role in keeping the body flexible and has even been known...
  9. 01dragonslayer

    Can Resistance Training Improve Range of Motion?

    By Aadam | September 8, 2023 This post is taken from the Vitamin. Every Thursday, I drop some knowledge bombs on your face to help you reach your goals faster while avoiding all the bullshit. When you think of resistance training, the word ‘flexibility’ likely doesn’t come to mind. But what if...
  10. 01dragonslayer

    Tip: Bi-Phasic Stretching For The Calves

    Foam rolling your calves and lower legs without active mobility is useless. So once the soft-tissues are addressed you need to mobilize these tissues through an extended range of motion with bi-phasic stretching. Since only the gastrocnemius crosses both the knee and the ankle joints (making it...
  11. 01dragonslayer

    BIGGER STRONGER LEANER BOOST YOUR DEADLIFT 40 POUNDS IN 6 WEEKS!

    Let's face it, if I gave you the choice of either growing bigger muscles, or getting bigger and stronger, you'd choose the latter. Lucky for you, an essential component of getting bigger muscles is getting stronger. This is a universal law of training no matter what type of program you follow...
  12. 01dragonslayer

    HOW TO SQUAT: A COMPLETE HEAD TO TOE GUIDE

    Squats are your training program's foundation, but are you doing them right? Tour any commercial gym. You'll see shallow, knee-caving pseudo-squats. Hint: That's not how to squat. To optimize muscle growth and allow a lifetime of injury-free training, you may need a few tweaks to your squat...
  13. EG News

    Dr. John Jaquish exposes the ineffectiveness of standard weight lifting while introducing a more effective solution

    Dr. John Jaquish (pronounced: Jake-Wish), a well-established figure in the biomedical engineering field and popularly hailed as the “Tony Stark of the fitness industry,” has altered the concept of traditional weightlifting and aims to reinvent the way individuals build strength and muscle...
  14. GRIM

    TRT info

    Those on TRT how long do you stop a run before testing? Also any compounds safe to take before a test as in wont have levels to hi?
  15. 01dragonslayer

    Exercises to gain Lat Flexibility

    There is a good probability that you will have tight lats if you are a calisthenics athlete because of all of the pullups and push ups that you practice. When it comes to stretching the latissimus dorsi, it is recommended that a variety of different methods be employed. To begin, we will...
  16. 01dragonslayer

    Ultimate Chest Workout

    CABLE CROSSOVER (HIGH TO LOW) 3 Sets, 20 Reps We’re starting with this exercise to make sure you’re warmed up and able to achieve a full range of motion before we get into some heavier pressing work. We’ll do 3 high-rep sets which essentially function as a pre-exhaust. Put one leg forward, get...
  17. 01dragonslayer

    Perfecting Your Push-Up

    The push-up is a foundational bodyweight training exercise, and is a staple in many training programs. Whether you are a bodybuilder looking to get a bigger set of pecs, an athlete striving for improved strength and performance, a calisthenics junkie who swears by bodyweight exercises, or an...
  18. 01dragonslayer

    Choosing the Best Gym for Your Goals

    Picking a gym is a big decision. That might even be an understatement for MPA readers, because not having an adequate place to workout can make or break your results. For dedicated fitness enthusiasts and bodybuilders alike, the gym is like a second home. You’re serious about your diet, your...
  19. 01dragonslayer

    Understanding your Testosterone Blood Work Results

    The normal range for total testosterone levels in men is approximately 300 ng/dL to 1050 ng/dL. There is no absolute consensus among different medical organizations for the exact cutoff for low testosterone. In general, the cutoff ranges from high 200s to low-to-mid 300s ng/dL. This range is...
  20. 01dragonslayer

    Optimal Growth Strategy Triceps

    By Adam Bisek The Triceps Brachii Anatomy The triceps brachii is composed of three heads; long, medial, and lateral. All three heads span the upper arm (humerus) and attach to the forearm (ulna). However, the long head originates at the shoulder blade (scapula), while the medial and lateral...
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