Training

Get the knowledge edge, as personal trainer and former BodyBlitz Grand Champion Jay Bonaretti overviews and discusses recent studies to help you improve your strength, nutrition and physique. So here’s the latest research to enhance your gains!

The 20-rep squat is without a doubt one of the — if not the — most demanding exercises you can do. You will definitely know what pain is all about after just one set! It’s also not all that common anymore. Why? Who knows. Maybe it’s just too tough. Most people don’t like regular squats, let alone doing 20 reps of some mutant variation!

Variety is the new black! In nearly every issue, bodybuilding magazines promote the notion of adding variety into a training program on a constant basis, even from workout to workout. The most common variations are changing exercises for body parts, changing workout splits, and the order in which exercises are done. The logic behind this notion is to constantly confuse the muscles being worked, thus causing muscular growth on a regular basis and preventing neurological adaptation.

There are so many training variables that we can change to put our muscles through progressive resistance — the key to continued muscle growth. We can obviously increase the weight we use on one or more sets, we can do more repetitions on the same weight and we can add another exercise and increase our training volume. But one of the most easily overlooked training variables is our repetition speed.

Strength training should form a part of every bodybuilder’s routine. After all, we are doing bodybuilding — the building part is important. Building serious muscle requires moving heavy weights, and moving them in every possible direction is the way to go. The 3-D size and strength program will show you how.

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