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Exercise selection can virtually make or break a workout program. If you aren't choosing the correct exercises, you are going to have a hard time reaching your goals and seeing progress. Often, beginners think that the more exercises they can do, the better. After all, hitting a muscle from every angle imaginable must mean you are training it in the best possible manner right? Wrong.

Isolated exercises are great for minor tweaking once you have already established your goals, however for those looking to make significant muscle gains or lose bodyfat, they are not ideal. The following are reasons why.

1. Number Of Muscle Fibers Stimulated:

    Isolated exercises simply won't give you the biggest bang for your buck because they just don't target that many muscle fibers. Take a bench press verses a ...


"More is better"? Well forget it! It doesn't apply to building muscle.

So what happens when we break down muscle tissue in the gym?

You are absolutely correct if you answered something to the effect of "the muscles get bigger and stronger" By battling against resistance beyond the muscle's present capacity we have posed a potential threat to the musculature. The body recognizes this as potentially harmful and as a natural adaptive response the muscles will hypertrophy (increase in size) to protect the body against this threat. As we systematically increase the resistance the body will adapt accordingly and the muscle tissue will continue to swell.

How Do We Grow Muscle Then?

Muscles do not grow in the gym. Once they are stimulated, they need adequate time to rest, recover and grow stronger. Tr...


Here we will list some of the popular workout programs, categorized in terms of beginner, intermediate and expert. It is advised to follow closely to a good workout program because they have been proven to work by many bodybuilders.


  • Stronglifts
    • This routine has been used by thousands of people to build muscle and lose weight. It is recommended to starters to gain strength while familiarizing with the big lifts. Very comprehensive guide provided in their main website.
    • 3 different exercises to be performed each workout, 3 times per week.
    • 5 sets of 5 reps to be done per exercise.
    • Weight increment by 2.5kg per session.
  • Starting Strength
    • Less information are provided in their main website, thus the link provided for this workout is to a guide in a forum. You are required to buy the book for ...


What are the views of regular gym-goer on setting on home gym?

Many people may argue that why pay so much for the equipment when you can just pay $2.50 for clubfit entry. However what they have missed out is the travelling cost and time. A home gym is a lifelong investment, it is definitely more worth to build your own gym rather than wasting the time to travel and squeeze with the crowd.

Some may say that you are wasting money on weights as you will always outgrow them. First of all, here are some facts:

1) Newbies to weightlifting gain muscle much faster than people who have been lifting a long time.

2) As you train, you will get diminishing returns until you reach your genetic maximum.

As such, many of us who trained non competitively will never have a chance to reach our maximum. On average...


The Benefits Of Thick Bar Training

There has recently been something of a re-discovery of thick bar training; a training style which Old-Time Strongmen knew all about and used to great effect but which has almost been forgotten in modern times.

In this article, we will examine how thick bar training works, why it is now used by bodybuilders, NFL teams and Special Forces soldiers and why it can make a BIG difference to YOUR muscle and strength gains.

What Is Thick Bar Training?

If you are not familiar with thick bars, they are simply barbells, dumbbells and pull-up bars with a much thicker handle. A standard barbell, dumbbell, or pull-up bar typically has a handle with a diameter of about 1 inch. A thick bar will often have a diameter of more like 2.5 inches (some look more like truck axles) an...

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