Fitness Facts — Training

Squats are a great lower body exercise, but which variation is best - sumo or regular? Let's explore the key differences between these two squat types so you can pick the one that is best for you. Understanding Sumo Squats The sumo squat uses a wide stance with the feet turned out. This targets the inner thighs and glutes more than a regular squat. The wider positioning reduces the range of motion versus a regular squat. To do a sumo squat, stand under the barbell and position it across your traps. Take a wide stance, turn your toes out, and...

In recent years, the popularity of home gyms has skyrocketed, with fitness enthusiasts of all levels opting to exercise in the comfort of their own home gym. Having a home gym offers convenience, flexibility, and the ability to tailor home workouts to your specific needs. However, before embarking on any home gym/ home workout area, it's essential to determine if your space is suitable and how to create a home gym that meets your fitness goals  and allows for great home workouts, without breaking the bank. However, before you set out to do any damage to the bank, there are...

In the ever-evolving world of bodybuilding and fitness, one emerging trend has been the increased demand for shorter workouts. Many individuals, from recreational lifters to elite athletes, are gravitating towards high-intensity, time-efficient training sessions. This blog aims to explore the reasons behind this trend, examine the scientific evidence supporting the effectiveness of shorter workouts for building size, strength, and speed, and address the notion that shorter workouts of higher intensity can be effective. Additionally, we will discuss the minimum threshold for workout duration and the optimal workout duration for individuals aiming to increase strength, speed, and maintain a favorable body...

In recent years, High-Intensity Interval Training (HIIT) has gained significant popularity in the bodybuilding and fitness world. Many individuals are turning to HIIT as an effective and time-efficient method to achieve their fitness goals. This blog aims to explore the reasons behind this growing trend, delve into scientific studies that support HIIT training over high-volume, low-intensity workouts, address potential downsides of HIIT, and examine the injury risks associated with this form of training. Furthermore, we will highlight three or four elite athletes who have incorporated HIIT into their training routines, showcasing its effectiveness for achieving peak performance.   Scientific Studies...

Weightlifting plateaus are a common hurdle faced by serious lifters on their journey to achieving their fitness goals. These plateaus occur when the body adapts to a training routine, leading to a slowdown in progress. To continue making gains, it is crucial to keep the body guessing and prevent it from settling into a state of efficiency. In this blog, we will explore three effective tips to overcome weightlifting plateaus and stimulate new muscle growth.   1. Implement Progressive Overload Techniques: One of the primary reasons for hitting a plateau is that the body becomes accustomed to the same training...

Bodybuilding is brutally hard work. You not only have to follow a very strict diet and make sure you get all your nutrients, in the right combinations, but you also have to take your intensity in the gym up to a level you’ve never reached before. You have to train like a beast - a crazed wild beast. Going to the gym and getting this work done is serious business. But, I’m going to let you in on a little secret. An incredibly simple little thing that’s a whole lot easier than sticking to your diet and working out like...

Cardio sucks. Plain and simple.  No one likes cardio, especially on a diet designed to get you ripped. In a perfect world, you should be able to get ripped by manipulating your diet and training in such a way that you wouldn’t need to do any cardio. But this world is far from perfect, and if your aspirations are aimed at getting ripped enough for the stage, or anywhere close, you’re going to, in addition to starving to death on your diet, find yourself on a stair climber, a treadmill, rower, bike, etc. doing cardio, on top of your diet....

There is no denying the fact that muscles get attention, especially when they’re big and not covered in fat. A well muscled, well conditioned physique is usually the envy of all who view it. It’s hard to disagree that muscles are cool. Of all the muscles getting the attention at the beach or around the pool, there’s actually a preference, particularly among females, for a formidably built chest. Of all the other muscle groups, it’s the chest that stands out and gets the attention. There is even research to suggest that women, when given a choice between a male figure...

The big giant extra bulbous booties and skull crushing amazon quads and hamstrings the Wellness girls are packing these days have gotten quite a bit of attention. Of course not all of it it's good. There's always going to be the distractors who think it's too overdone, too much, unbalanced..... you've heard it all. But, some people thrive on the creation. The wellness division in bodybuilding is growing like the booties it espouses. People love it. For the guys who are into it, watching a champion level wellness girl run through her workout is a sight to behold. For some...

Even God rested on the seventh day. You need to rest too. Building any kind of muscular athletic body is hard work. The more performance you desire, generally the more brutal the work. You not only have to follow a very strict diet and make sure you get all your nutrients in the right combinations, but you also have to take your intensity in the gym up to a higher level than you did the last time you were in there. Some of you take it to a very extreme level and train like a crazed wild animals. Regardless of...

The best three-day workout routine is the one you're going to do three days a week. It's absolutely pointless to embark on a fitness program, with a well researched list of exercises for a three day workout routine, if you're not going to do it consistently, three days a week. I'm emphasizing “three” because it’s a screaming deal if you can get away with it. Devoting a three-day workout routine to a seven day week is a pretty paltry commitment, considering what you intend to accomplish. And that's really the issue. What is the purpose of this fitness program? If...

“If you stay ready you don't have to get ready” - Suga Free People always ask me how l get so lean? My answer is simple, l stay lean. If I stay lean I don' t have to get lean. Right? I mean, that's pretty simple. Ah, but is it? A casual stroll through the domestic terminal of your basic international airport, in any city (my de facto example of the most diverse cross section of America), and you will find an extraordinary number of people who don't pay attention to Suga Free, cuz, they ain't ready. Well, maybe for...