by Dave Bonollo | Apr 15, 2021 | Fitness, Muscle
Key Points Don’t take your shoulder exercises to failure if you want them to growMake sure to hit all three muscles of your shoulder Vary the rep ranges used Check out these two Wolverines. Which one has your ideal shoulders? I’m willing to bet my first born that...
by Dave Bonollo | Mar 25, 2021 | Muscle
Key Points Give yourself at least 4 months to lean bulkA lean bulk requires your nutrition and workout program to work with each otherBuilding muscle in a lean bulk works best by getting stronger in the 6-30 rep range Have you ever tried to drive somewhere while...
by Dave Bonollo | Feb 18, 2021 | Muscle
Key Points Workout programs should gradually increase volume over months to ensure you’re getting progressive overloadUse advanced lifting techniques to increase volume Progress->Results->Motivation-> Consistency Back in high school I took three years of...
by Dave Bonollo | Dec 10, 2020 | Muscle, Workout
KEY POINTS The best gym routine split for you is the one you can do consistentlyStructure your workout based on fatigue and neural demandGain strength in the beginning of the workout and build muscle in the end When I first started hitting the gym, the very first...
by Dave Bonollo | Oct 14, 2020 | Muscle
Key Points: Reps in Reserve (RIR) is an autoregulation technique Fatigue digs a hole and to build muscle and strength you need to get out of that holeAverage a 2RIR over the course of a mesocycle for long term gainsIt’s going to take time to get used to but the...
by Dave Bonollo | Sep 30, 2020 | Fitness, Muscle
Key Points: Set realistic expectationsUse Reps in ReserveRebuild the habit of working out by combining it with habits you current do. If you’ve been out of the gym for a while, you’re prob champing at the bit to get back at it. I mean come on, bodyweight workouts are...
