Adam Bentley, Author at T NATION

Tip: The King of Shoulder Exercises

Adam Bentley — Mon, 05 Dec 2016 12:00:00 +0000

For Big Delts, Go Heavy and Light The delts are usually described as having three muscle heads – anterior, middle, and posterior – but there are really SEVEN individual segments. The delts also have a mixed fiber type, so you need to hit them with both heavy weights and low reps as well as using

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Tip: Build Your Triceps With These 6 Methods

Adam Bentley — Tue, 10 May 2016 15:00:00 +0000

Which Training Techniques Are Best for Triceps? The research has compared a number of exercises to assess triceps brachii muscle activity. Here's what we know: Do Either Multi-Joint or Single-Joint Exercises. Surprisingly, research has shown similar levels of triceps muscle electrical activity (EMG) when comparing multi-joint and single joint exercises. This is true with loads

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Tip: Build Biceps With Science-Backed Methods

Adam Bentley — Mon, 09 May 2016 15:00:00 +0000

The Best Training Techniques for Biceps Go Heavy. Since the biceps are comprised of even more growth-happy type II muscle fibers than the triceps (by at least 60%), they're more prone to grow when using heavy loads. A study by Lagally et al. found each jump in relative load (working from 30-90% of 1RM) resulted

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Bodybuilder Biceps, Powerlifter Triceps

Adam Bentley — Mon, 02 May 2016 12:00:00 +0000

Triceps: Powerlifters Know Best Powerlifters are the group with the most consistently big triceps, and the research suggests that their style of training has almost everything to do with it. In other words, powerlifters train triceps heavy and so should you. Which Training Techniques Are Best for Triceps? The research has compared a number of

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Tip: Use Bands for Lateral Raises

Adam Bentley — Sat, 12 Mar 2016 18:00:00 +0000

The deltoids wrap around your shoulder, which means that it's impossible to build them from front-to-back with any one exercise. And while many exercises hit the anterior (front) and posterior (rear) delts, it's the medial or middle delts that often get left out. The act of loading the shoulder while it moves out to the

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What You Don't Know About Training Delts

Adam Bentley — Mon, 22 Feb 2016 13:00:00 +0000

Here's what you need to know... Standing dumbbell presses work best. They activate the delts more than standing barbell presses or seated versions of either lift. Bench-pressing is a delt exercise as much as it is a chest exercise. It's particularly true of incline bench presses. Use a specific grip-width when benching to activate the

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The Best Chest Training Tips, Period

Adam Bentley — Tue, 01 Sep 2015 12:00:00 +0000

Supercharge Your Pecs Want your pecs to reach superhero status? Then find the exercises that give you the best return on your investment. Despite what many lifters believe, the basic lifts will do the trick. But you'll need to supercharge them with a few tweaks to get a strong, dense chest. 5 Pec-Building Tips The

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