4 – Legs

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 10 minute warm up. I did an incline walk on the treadmill for this for 10 minutes. Leg extension 1×15, 1×10-12, 1×10-12 HEAVY forced negatives (with partner) Squat…

Next weeks workout schedule

Now it’s “Bulking” season I’ll be hitting some heavier compound weights with slightly higher rest times enabling me to lift heavier at around 45-60 seconds. (Usually it’s 30 seconds tops, but this really strips your strength) Monday International…..Chest day! Haha. Doubled up with Back Tuesday Rest Wednesday Legs Thursday Core Friday Shoulders + finish with…

Why you should superset for quality lean muscle gains

There are various methods that people try to incorporate into their training in order to increase muscle mass whilst keeping their body fat low, ranging from heavy training coupled with light cardio or High Intensity Interval Training. But one method that has proved effective in yielding results is ‘supersetting.’ Here Myprotein.com explains what it is…

New HIT cycle

So, I’m starting a new training phase as of today and my first session was great! It’s completely different to the high volume work I’ve been doing recently, hitting up to 4 sets in the upper hypertrophy and even up into the higher endurance range of reps with minimal rest. To set the scene, for…

The human flag – How to

A bit of a different post this week. But who doesn’t want to be able to do the human flag… When scouting out a good spot to practice, I look for four things: 1. Correct height – I like my bottom hand to be about waist level or slightly below at the start of the…

The Reeves Deadlift

As the star of Hercules, Goliath, and dozens of other bare-fisted, bare-chested adventure flicks, Steve Reeves helped lay the groundwork for latter-day action icons like Schwarzenegger, Stallone, and Van Damme. He also happened to be an accomplished bodybuilder during his day, winning the 1947 Mr. America and 1950 Mr. Universe titles during a brief but…

Upper body strength

Deadlifts – 5x 3-6 Barbell Bench Press – 5x 3-6 Weighted wide grip pull ups – 5x 3-6 Barbell Military Press – 5x 3-6 Remember to have enough rest in between sets, this needs to be at least 2 minutes but between 3-5 is optimal. This is because your low rep maximal strength lifts use…

Bench, Squat and Deadlift with perfect form!

One of the most enduring debates related to resistance training has been the subject of exercise form. How picky should you be? Should you place more emphasis on the amount of weight? Are you short-changing yourself if you don’t squeeze on the concentric portion of every rep? Does “cheating” have any benefits? What about feeling…

Bench, Squat and Deadlift with perfect form!

One of the most enduring debates related to resistance training has been the subject of exercise form. How picky should you be? Should you place more emphasis on the amount of weight? Are you short-changing yourself if you don’t squeeze on the concentric portion of every rep? Does “cheating” have any benefits? What about feeling…

Simple Ways To Build More Muscle

Everyone agrees you need to include classic exercises in your workout to build muscle – but are you doing them effectively? By looking at HOW you perform squats, rows, bench presses and crunches – and seeing if you can do them better – you might just get a bit more muscle for your money. Squats…