Andrew Heming, Author at T NATION https://www.t-nation.com/author/andrew-heming/ T Nation Articles Tue, 11 Apr 2023 16:51:03 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.7 https://www.t-nation.com/wp-content/uploads/2019/08/favicon.ico Andrew Heming, Author at T NATION https://www.t-nation.com/author/andrew-heming/ 32 32 10 Clever Exercises for Home Workout Warriors https://forums.t-nation.com/t/10-clever-exercises-for-home-workout-warriors/278013 Wed, 27 Apr 2022 12:00:11 +0000 https://www.t-nation.com/?p=95539 Home Workout Accessory Lifts Nothing beats the big lifts for building size and strength. But even if you train all your muscles equally, they won't all grow equally. The right accessory lifts help you bring up lagging muscles to build a symmetrical physique. But they can be hard to do during a home workout. You

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]]> Get Big. Get Strong. Don't Get Fat and Die. https://www.t-nation.com/training/strength-and-conditioning-concurrent-training-metcon/ Wed, 12 Jan 2022 13:00:37 +0000 https://www.t-nation.com/?p=92075 Strength AND Conditioning? If you want to get big and strong, are you doomed to a life of getting winded when you walk up a flight of stairs, or worse, dying young of a heart issue? Is there a way to get big, strong, AND fit? Yes. Do concurrent training. Recently, Sports Medicine published a

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]]> Build Muscle and Strength at the Same Time https://www.t-nation.com/training/how-to-build-muscle-and-strength-at-the-same-time/ Wed, 08 Dec 2021 13:00:51 +0000 https://www.t-nation.com/?p=90914 Of all the set and rep schemes, few are as revered as the classic 5 sets of 5 reps (5x5). Promising to build muscle AND strength, it appeals to many lifters. But does it live up to its legendary status? Will it help you build muscle that's as strong as it looks? And what's the

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]]> The New Science of Long-Term Gains https://www.t-nation.com/training/how-to-make-long-term-gains-periodization-maintenance-phase/ Wed, 23 Jun 2021 12:00:02 +0000 https://www.t-nation.com/?p=87012 Anyone can go hard and make great progress for six weeks. It's the long-term gains that are elusive. Why? The average person spends part of his year training and the other part procrastinating, thus losing his gains. Many serious lifters spend the whole year trying to go full-throttle in the gym. They have parts of

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]]> You're Too Weak to Get Big https://www.t-nation.com/training/how-to-build-muscle-strength-training/ Sun, 30 May 2021 12:00:19 +0000 https://www.t-nation.com/?p=86351 There's a problem in gyms – weak lifters are trying to build muscle. I call it the WSSS: Weak Size-Seeker Syndrome. Is it keeping you from reaching your muscle-building potential? If so, don't worry. There's a cure. The Evidence Recently, researchers compared the effects of a short, strength training block on muscle hypertrophy. They took

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]]> 8 Secrets For Building Your Best Upper Chest https://www.t-nation.com/training/8-secrets-for-building-your-best-upper-chest/ Thu, 10 Oct 2019 05:54:19 +0000 https://www.t-nation.com/?p=80410 While many lifters get decent mid and low-pec development, it's rare to see a truly filled-in upper chest. When it comes to aesthetics, the upper pecs are a game changer. Here are eight things you need to know (and do) to build yours. 1 Check Your Ego at the Door The biggest reason guys lack

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]]> Tip: Is This Thing Worth Using? https://www.t-nation.com/training/tip-is-this-thing-worth-using/ Fri, 20 Sep 2019 05:44:17 +0000 https://www.t-nation.com/?p=80240 When you curl, the weight moves out in front of your feet and out of your base of support. Long, lanky arms amplify this problem. When the weights get heavy, your focus shifts away from your biceps to stabilizing your body. However, the old-school training accessory called the "arm blaster" fixes the problem. Benefits By

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]]> Tip: The Figure-8 Farmer's Walk https://www.t-nation.com/training/tip-the-figure-8-farmers-walk/ Wed, 18 Sep 2019 03:06:42 +0000 https://www.t-nation.com/?p=80206 Farmer's walks are a game-changer for total-body strength and size. However, there's a good chance you don't do them because your gym doesn't have farmer's walk bars or a nice long strip of turf to do them. Enter the trap bar figure-8 farmer's walk. The Benefits Great for building your upper back and traps. Easy

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]]> Tip: A New Way to Hammer the Triceps https://www.t-nation.com/training/tip-a-new-way-to-hammer-the-triceps/ Tue, 10 Sep 2019 03:35:14 +0000 https://www.t-nation.com/?p=80152 While the close-grip bench press is great, MRI research shows that it emphasizes your lateral and medial triceps heads, not your long head (1). However, things change when you follow Mark Rippetoe's advice to combine a pullover with a traditional skull crusher. EZ-Bar Pullover Triceps Extension While it looks like you're cheating with your lats,

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]]> Tip: How to Get Better Results with Chin-Ups https://www.t-nation.com/training/tip-how-to-get-better-results-with-chin-ups/ Mon, 29 Jul 2019 11:00:00 +0000 https://www.t-nation.com/?p=21651 Chin-ups are a classic lat and biceps builder. Rings will amplify your benefits. Here's Why The supinated grip draws your elbows in. This position is more joint friendly for your shoulders and hammers your lats as shoulder extensors. You get some serious mechanical tension on your biceps. Rings keeps you honest. If you start jerking

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