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PPL (Push/Pull/Legs) Workout Plan

PPL (Push/Pull/Legs) Workout Plan

(Download link for the workout is at the bottom of the article) The PPL workout routine has been around for a while, and many bodybuilders swear by it. The workout is designed to split your muscle groups into three workout days, namely, a push day, pull day, and leg day. This allows muscles with similar functions to be trained together. The "push" part will focus on upper body muscles that push. (Chest, Shoulders, and Triceps) The "pull" part will focus on upper body muscles that pull. (Back and Biceps) The "legs" part will focus on your lower body. (Quads, Hamstrings,...

Apr 13, 2022

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4 Week Bodybuilding Workout Plan

4 Week Bodybuilding Workout Plan

At the bottom of this article you will find the download link to our latest workout plan. This is a 4 week workout plan, designed for hypertrophy (muscle growth). Each workout should take +- 1 hour to complete, if you workouts are taking longer than this, try resting less between sets. Make sure you use good form with each exercise, you want to use a weight that is heavy enough so that you struggle to complete the last few reps of each set, but also not too heavy that you sacrifice good form. Each week you should try and increase...

Oct 19, 2021

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Home Workout Routine

Home Workout Routine

  Due to the recent coronavirus pandemic, gyms are closed, and we all have to stay home. While some may be lucky enough to have gym equipment at home, the majority do not. Fortunately, there are many exercises that can be done at home using just your body weight. The following two workouts will help you maintain your muscle, fitness, and health during the shutdown. Each workout consists of 7 different exercises. Each exercise should be done one after the other. For example, after 20 body-weight squats, you do 20 lunges, then 10 dips and so on (try to rest...

Apr 03, 2020

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Bodybuilding supplements for beginners South Africa

Bodybuilding supplements for beginners South Africa

  When starting off your bodybuilding journey, it is normal to want results fast. To help achieve faster muscle growth, most people start looking into using bodybuilding supplements. You may find yourself a bit overwhelmed by the number of different bodybuilding supplements available in shops and online. There are literally hundreds of different supplements available, so which ones are the best for beginners? Before we get into that, as a beginner, before even worrying about what bodybuilding supplements you should be using, you first need to make sure you have the following nailed down: Training correctly If you don’t train...

Mar 08, 2020

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3 Reasons your Abs aren’t showing

3 Reasons your Abs aren’t showing

  You train hard. You do hundreds of sit-ups. But no matter what you do, you are never able to achieve well defined and visible abdominal muscles. Wondering what you are doing wrong? Here are 3 common reasons why you can’t see your abs and what you can do to change it. #1 – Too Much body Fat No matter how many sit-ups, leg raises, or crunches you do, if you have too much fat in your abdominal area, your abs will not be visible. Everyone has ab muscles, but only those with a low body fat percentage will have...

Feb 17, 2020

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