Stretching in Public

I’m a big fan of stretching.  Well, maybe that needs a qualifier…  Let me explain. I’m a big fan of General dynamic stretching before a lifting/running/exercise session Specific warm-up sets before lifting heavy General static stretching and foam rolling after a session or on off days (or just about any time) By “general” I mean full-body, and “specific” means...
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Dieting & Food

How to Harness the Healing Power of Water for Muscle Health

Most people do not realize how powerful water is in the healing process. No, this is not an article about spa therapy, holistic medicine, or anything like that. This is about using simple methods to build muscle and strength as well as maintaining your overall health. Your body might be 60% water overall, but your muscles are actually...
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Rest & Recovery

Proper Warm Ups & Stretches

Getting a good warm up before you attempt any heavy lifting is an absolute necessity. The purpose of a warm up should be pretty obvious from its name. You need to get your body warm and the blood pumping before you start lifting heavy. Another fact that should be pretty obvious is that your ability to get your body...
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Rest & Recovery

The Best Rep Ranges for Muscle, Strength

If you’ve been going to a commercial gym regularly, you might have noticed that some guys will crank out a set of 15 reps for an exercise while another guy just does 3 reps on a different exercise. What’s up with that? The reason you’ll see people using totally different rep ranges is that some people have different goals....
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Rest & Recovery

How Do I Work The Fat Off My Gut?

Image Credit: itsnickssister LeanLifters reader Richard asked the following question in the comments to a previous article: Usually when I do situps/crunches, I would do like 3 sets and with each set I would do a different variation, like either crunches or legs in the air crunches etc etc. But which ab exercises do help burn that unwanted stomach...
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Rest & Recovery

Do I Really Need a Training Partner?

By Jason If you’ve ever had to work out alone, you’ve been there. “Can I handle one more set on the bench press? Can I do one more rep, or will I get caught under the bar?” You might know what your limits are pretty well, but it’s better safe than sorry. Sometimes you muscles just give out a...
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Rest & Recovery

How To Foam Roll

This is the second part of a 2-part article by guest author Cameron Stache.  See this for Part 1.  Cameron currently works as a Fitness Coach/ Assistant Fitness Manager at the Rush Fitness Complex in Greensboro, NC.  He’s pursuing his Exercise Science degree and plans to use this degree to either work at a large college and be a...
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Rest & Recovery

What Is Foam-Rolling?

This is the first part of a 2-part article by guest author Cameron Stache.  Cameron currently works as a Fitness Coach/ Assistant Fitness Manager at the Rush Fitness Complex in Greensboro, NC.  He’s pursuing his Exercise Science degree and plans to use this degree to either work at a large college and be a strength and conditioning coach, or...
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