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Learn how muscle memory works, how long it takes to develop, and why it’s crucial for fitness. Plus, tips to train smarter and build strength and muscle faster.
This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps. The bench press is the king of all upper body exercises and is one of the most popular chest exercises in the world. It is the final exercise in 'The big 3'.
Men and women have similar reactions to resistance training with comparable effect sizes for hypertrophy and lower body strength, although some studies have found that women experience a greater relative increase in upper-body strength. Because of their greater starting strength and muscle mass, absolute gains are higher in men. [96]
Strength coaches who work with cyclists share targeted strength workouts to build power and stability for better climbing.
Jim Arrington, 90, opens up about being the world's oldest bodybuilder and how his relationship with his body has evolved with age. (Photo: Ryan Schude/Guinness World Records)
A novice bodybuilder may be able to gain 8–15 pounds (4–7 kg) of muscle per year if they lift weights for seven hours per week, but muscle gains begin to slow down after the first two years to about 5–15 pounds (2–7 kg) per year. After five years, gains can decrease to as little as 3–10 pounds (1–5 kg) per year. [4]
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