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“Young was I once, I walked alone, and bewildered seemed in the way;then I found the temple of iron and rich, I thought me, for being jacked is the joy of man.” - OdinThere is something powerful about having a solid bench/overhead press. Having the ability to take a heavy ass object and put it above you is the absolute best.Here are 7 tips to help you press more weight and add some size to your upper body.#1Don't Fuck With The Smith Machine:To understand why you should avoid the smith machine, first, you need to be clear on the path...

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When it comes to training efficiency and developing whole-body muscle mass and strength, compound lifts (squat, bench, deadlift, etc.) need no introduction. The fact is, while isolation exercises do play a role in training and offer some great benefits, compound lifts should be the core of your training. Today, we’ll take a look at exactly why that is. Train Multiple Muscle Groups At The Same Time This is perhaps the most significant and most apparent benefit. You see, compound exercises are amazing mass-builders because you train multiple muscle groups at the same time and can lift heavier weights when compared...

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You’re at the gym. You’ve warmed up. You’re ready to lie on the bench and start pressing. When suddenly, your elbow starts giving you trouble. Ah, it’s going to be another mediocre workout.There’s nothing worse than being pumped for an excellent workout only to have your enthusiasm muted by sudden joint discomfort. Sadly, joint pain is among the most common problems strength athletes face. But what can we do about it? Push through the pain and hope for the best? No, too much risk.Today, we’ll take a look at three tactics you can use to deal with joint pain safely...

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For every method in strength training, there is a variation and alternative that best suits the lifter based on their ability. Unfortunately, there are also methods, when done exclusively, have little carry-over to form and function. Are you training optimally?Specialization has its benefits, but becoming one dimensional can also have some serious consequences. In the pursuit of strength, one of the most common mistakes is ignoring the bigger picture, and avoiding movements that benefit overall athleticism - mostly because it’s really fucking difficult.Can you run a mile in under 10 minutes? Can you run a mile? Can you…run?What about an...

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If you’ve ever started a new type of physical activity or pushed yourself harder than usual, you probably experienced DOMS (delayed-onset muscle soreness). It’s the unpleasant feeling after a workout where the muscles you recently trained feel sore, weak, and sometimes painful. Walking up a flight of stairs feels like a fitness challenge, and putting on a shirt takes a solid two minutes. What Is Soreness and Why Does it Occur? As you train, your muscles begin to produce lactic acid, which slowly builds up more and more. The longer and more demanding a workout is, the more lactic acid...

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