How to compose an effective training split?

Most bodybuilding magazines can confuse inexperienced young athletes who are trying to make their training program. For example, in a magazine you find an article about the program to build the huge pectoral muscles, and you certainly want to have it, but other magazine advice to try supersets for back and chest and it also sounds tempting.

Journal articles only make us confused by guiding us in an infinite set of different directions. One guy advises train triceps after back, another to train biceps with triceps and the third insists on work on triceps after chest and shoulders. Who is right?

Well, they are all right. If we discard all unnecessary and take into consideration the basics principles then remain – Train all your muscles and they will be big. Of course with condition that you have adequate diet. But the food – this is a topic for another article.

To give the right direction for beginners, and maybe to experienced athletes who want to experience a new and effective training program, let’s have a look at the method of composing split, in which each muscle group from trapezoids to the calf muscles, gets intense and effective workout.

The basic idea of this method is very simple – the body should be divided into parts, provide a direct load on each part of the body, build big and strong muscles, and feel like a winner. So let’s see how it can be realized.

Eleven groups of muscle

Read more

How to build and tone arms

If you would like to improve the shape and size of your arm muscles the solution is to work them regularly. Training the arms right will tighten them up, and create more balanced and eye catching shape. How far you go in terms of size development is your call.

If you took a cross section of the upper arm you’d see that the triceps (the back of the arm) makes up about 2/3 of the ‘meat’ of the arm, the biceps (the front part) only makes up about 1/3 of the arm mass. So it makes sense to spend at least the same amount of time working the triceps as you do the biceps. If you’ve become obsessed with biceps training start putting more effort into your triceps as well.

The best way to train arms is through resistance exercise with weights or machines. With limited equipment a barbell or some dumbbells are enough to do the job.

If you lift weights regularly you might have recognised that when you do a pulling movement for back (like a row, pull down or chin up) you are also working your biceps. When you do a pushing movement for chest or shoulders (like bench presses or shoulder presses) you work your triceps. So it’s important to consider this indirect effect when planning how you’ll fit your arm training in.

Read more


Triceps’ relationship to biceps is like Scottie Pippen’s relationship to Michael Jordan. No matter how efficient or flashy 33 was, he was forever overshadowed by 23. Likewise, even when the triceps do more work than the biceps, assisting in chest and shoulder presses, and even when they’re flashier, separating into strands of beads in a side tri shot, invariably the bi’s still garner the most praise. This month, HUGE is giving triceps mad props. Our five fresh ways to train your tri’s can guarantee that they’ll Always attract rapt attention.


One excellent but little-used way of changing the angle and/or range of motion of triceps exercises is to do them at either an incline or a decline. For example, if you do triceps pushdowns while lying on an incline bench, facing away from the weight stack and keeping your elbows slightly in front of your body, it places more emphasis on the contraction. Performing triceps extensions while lying on a decline bench allows you to lower the bar further than in the flat-bench version

Read more

Hulking Biceps

When I was a teenager just getting started in bodybuilding, I used to marvel at the biceps of Larry Scott. They were the best I’d ever seen, and to me they still rank as the best ever. Scott’s biceps heads were incredibly long, reaching past his elbows, and they were very thick and full, too. In studying my own biceps early on, I realized that Scott would be a good role model for me because I also had long muscle bellies. As much as I was amazed by the high peaks of Freddy Ortiz (Mr. America short-class champion in 1963 and 1964), I knew that there was no way I could ever attain arms that looked like his because our basic structures were too different.

In time, my upper arms stretched the tape at 223.4″ cold . no pump at all. This was when I was at my biggest, 325 pounds, for the 1994 Masters Olympia, in which I finished second. For that contest, I used the same biceps routine that I had applied in preparation for the 1975 Mr. Olympia [in which he placed third in the heavyweight division]. In fact, I’ve been so pleased with the results that I still use pretty much the same workout to this day.

I firmly believe that you can get the most growth activation and strength improvement out of the last set or two of an exercise.

Read more


Biceps ballooning tips from Melvin Anthony, Jr.

Despite being arguably bodybuilding’s greatest showman and, at his best, sporting one of the most dramatic rear double bi shots of all time, Melvin Anthony, Jr. is the stealth pro. He rarely grabs headlines but just as rarely finishes out of a money slot. In an 11-year career, he’s won only three of the 36 shows he’s entered, including this year’s inaugural Phoenix Pro, and yet in 21 of those contests he made the posedown, and that includes three consecutive Mr. Olympia’s (2006-08). In every battle, he’s come well-armed, so we got Mel’s thoughts on biceps training and a typical “good bi” routine.


  • “I used to lift crazy heavy weight, curling 225 pounds and all that stuff. I still go heavy on barbell curls; I just don’t do things like dumbbell preacher curls in the 90s, like I used to do back in the day. I ain’t going for strength; I ain’t trying to powerlift. That was just for show, ego, more than anything else #151; especially when the girls were walking around. I’d try to stop traffic. Me and my boys used to stop the gym. It was our goal to train so hard that we messed up everybody else’s workout.”

    Read more

Join Waitlist We will inform you when the product arrives in stock. Please leave your valid email address below.