These articles will help you find the best body building routines. You’ll find out about benefits from bodybuilding supplements, the systematic steps of body building and how to start building upper body strength at the gym… To browse our library of free sports training articles, browse using the categories on the left or use the search box.

Ageing and Performance

Muscle power and strength

Sleep deprivation

Sleep your way to better performance

Sports Drinks

When sports drinks don’t work

Recommended Protein Intake to Build Muscle Mass

Optimum protein intake levels for athletes and when to take protein to build muscle

Carbohydrate drinks, gels and bars

Why two carbs are better than one

Recovery: Cold water immersion (CWI) and the importance of sleep

The role of sleep in recovery

Athletes: Posture comes before training

The components of posture and its importance for athletes

Resistance training and muscle protein synthesis

Latest research to increase strength and muscle mass

The psychology of speed training

Mental preparation to enhance speed training and improve performance

Interval training: good for health as well as performance!

Intervals benefit performance at all levels of sport

Focusing attention on concentration

Attentional control in sport

Caffeine: old friend, new findings!

Andrew Hamilton explains new research about training and competing with caffeine supplements

Maximising the Anabolic Response to Training

Nick Tiller presents six evidence-driven but seldom practised methods by which athletes can promote the anabolic process to maximise training adaptation, promote recovery and improve athletic performance.

Fatmax: fat fact or fat fiction?

The loss of excess fat isn’t just aesthetic – it almost always produces enhanced performance

Warming up: the latest research into stretching

There’s increasing evidence that stretching before exercise doesn’t improve performance or reduce injury risk

Strength training: how to increase muscle mass

Mass is important in sports where moving objects- either people or heavy implements- requires the use of momentum

Strength training for muscle gains

by Reggie Johal, owner of Predator Nutrition

Weight training: The Romanian deadlift

A safer alternative for back strengthening

Weight training: Single Leg Squat

Two heads may be better than one, but this maxim often does not apply specifically to training the legs for sports performance – where training one at a time may be better than training two.

The power snatch from hang

The power snatch from the hang is ideal for anybody who needs to develop power through the lower limbs – for example, runners, long jumpers, footballers and rugby players. It is also brilliant for those who need to improve jumping combined with overhead power – for example, tennis players (serving and overhead shots), volley ball players and javelin throwers.

Power Clean from the Hang

The power clean from the hang is a clean where the bar is received in a partial or semi-squat position only and starts from a hang position and not from the floor. This variant provides most of the benefits of the power snatch from the hang; however, as the bar is caught at the chest (or rack) position, more weight can be handled, which means more strength and power benefits.

The Power Jerk

This exercise requires the bar to be taken to an overhead position from the rack position. Athletes such as boxers, athletic event throwers and tennis players can all benefit from the power jerk. The main reason is that force is transferred into the floor, through the body and finally through the limbs.

The Overhead Squat

The overhead squat is a weight training exercise which focuses on increasing the range of movement across the body. This exercise will encourage gains in strength, power, flexibility and coordination.

The clean and jerk : the Olympic bar bear

The Olympic Bar Bear is a weight training exercise which focuses on mobilising all of the body's joints.

The clean see's the lifter explosively pulling the weight from the floor to a resting position across deltoids and clavicles. From this position, the lifter bends the knees and then straightens them in order to propel the barbell overhead.

The shoulder press: behind the neck press

The behind the neck press is a weight training exercise which focuses on increasing the range of movement of the shoulder. It also increases an athlete's   overhead lifting strength.

The lift is performed standing, which means the abdominals, obliques and back muscles are also developed. 

Weight training: how to perform the most common weightlifting exercises

Olympic lifts: increase your strength and power

Bench Press: is it a dangerous workout exercise?

Bench pressing is more likely to cause an injury and keep you out of the gym

Strength training: overloading to increase muscle mass

The traditional methods of resistance training might not be the most effective way to increase strength

Is Training Intensity the Real Key to Building Muscle Mass?

Weight Training for Genuine Strength and Power Gains

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