BUILDING MUSCLE

Over 40 And Returning To The Gym?

So, you're serious about starting the gym or getting back to it after a lockdown or a long lay-off from training.  It's so easy to either get a little too excited and do way too much too soon or more...

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Rest Periods For Muscle Growth

Are you aware of the importance of rest times?  Do you track your rest times?    Firstly, the goal of building muscle is the defining factor that dictates the answer to the question. Rest periods regarding strength training and endurance training are therefore different.    So how long should you rest between sets?    Many factors can influence how much rest time...

Should Women Train Differently To Men?

In most cases the answer is yes but the answer requires more context and more information on the potential reasons why.    There are some principles within training that should apply to everyone no matter the gender and there are some myths that need debunking along the way. Training hard is relative to the individual but sometimes there's the narrative...

A 4 Step Progression for Bigger Stronger Legs

A 4 Step Progression for Bigger Stronger Legs    Back Squat, Front Squat, Leg Press, Deadlifts… You have probably already come across them when trying to find the most optimal leg exercises for muscular growth or strength and there is no doubting these are great exercises. However, a split stance movement can be a great exercise to add to your...

What is Resistance Training?

  Resistance Training or commonly known as weight lifting is a form of exercise that requires you to push, pull or resist against an external force or your own bodyweight. During the performance of exercise muscle contractions are needed to complete the movement and reap the benefits of the movement.    Resistance bands, bodyweight, cable machines and free weights such...

Arm Workout for Mass

Supersets are an excellent tool for saving time and achieving workout volume (sets x reps x weight) to stimulate a muscle group. Performing the exercises back to back with their opposing muscles, i.e. bicep and tricep, aids in performing an exercise without it being in a detrimental fatigued state. Performing a superset in this fashion allows for greater recovery between...

Lose Fat - Gain Weight

  Shred Body Fat Without Losing Weight   Often we become hung up on the term "weight," and we are always looking to lose weight. What we most desire is to improve our physique for aesthetic and/or health reasons, and weight itself is but a number on the scales. Should we care if your body shape is improving, but the...

3 Exercises for Wide Shoulders

  Achieving wide shoulders is a goal for many fitness enthusiasts. Firstly, understanding the muscle that is culpable in creating wide shoulders is essential before choosing any exercises. Three muscles make up the aesthetics of the shoulder, the anterior (front), medial (middle) and the posterior (rear) (1). To create a broader look to the shoulder, developing the medial deltoid should...

How Much Volume Do We Need to Build Muscle?

  The straightforward answer is that no one knows a specific amount of volume an individual should perform for muscle growth, but there is take away information that can be applied to being more productive when you workout! Volume in regards to exercise can be defined as the amount of sets, reps and volume load defined as sets, reps and...

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