Deadlift FIRST or LAST? First for me... USUALLY...

Deadlift FIRST or LAST? First for me.. USUALLY…

I’ve tried all sorts of training layouts from full body routines such as 5×5 and Starting Strength all the way through to ‘bro splits’. One query that pops up is WHEN to deadlift during a workout – first or last? Both 5×5 and SS have it LAST, but I almost always do it FIRST. Here’s why… At a glance… Overall your workout order will be predicated by your training goals Deadlifting FIRST is typically best – particularly if doing a split workout routine with lots of supplementary lifts In general try to do the MOST TAXING lift FIRST in each …

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Can I take pre workout TWICE a day? YES, but...

Can I take pre workout TWICE a day? YES, but…

When I was working with a nutrition coach I was taking a pre and post workout shake every time I was in the gym. People I worked with thought I was nuts… SURELY you can’t take pre workout twice a day?! Well I did, sort of. Here’s what works (and what doesn’t!) At a glance… You CAN take pre workout twice a day – if you split the dose or mix your own custom formula to avoid taking in too much stimulants and certain other commonly included supplements (like creatine) First ask WHY you want to take pre workout twice …

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9 FIXES for an UNEVEN bench press (FINALLY!)

9 FIXES for an UNEVEN bench press (FINALLY!)

It’s super common to have a lopsided bench press – it happens to many (if not all!) of us occasionally. But just how big a deal is it, and what can we do to even up that barbell? The good news is this is eminently fixable – BUT you might need to work at it… At a glance… Uneven bench presses can be identified by a gym partner, or from filming your sets It can be bad news as it puts more stress on your body to compensate for imbalances, and makes you MORE likely to miss reps Below there …

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Getting hamstring pain from squats? Here's WHY:

Getting hamstring pain from squats? Here’s WHY:

My training has been SLIGHTLY more intermittent than usual for the past month or so as I relocated my home gym. This came shortly after a purple patch of good results when squatting. The product of these two facts? I have had to contend with some SERIOUS soreness in my hamstrings! Here’s why – and what I’ve done about it:  At a glance… There are THREE main causes of muscle soreness when squatting: Fatigue – your muscle is simply tired our from an effective workout DOMS – you are suffering from delayed onset muscle soreness Injuries – occasionally we can …

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Why your biceps are NEVER sore [+9 ways to MAKE them!]

Why your biceps are never sore [+9 ways to MAKE them!]

If your biceps are never sore after working out you may be wondering if you’re training them right – the truth is that soreness IS NOT an accurate barometer of how good a workout has been. Here’s why you MIGHT not have sore arms, and – if you must – how to get them: At a glance… Sore arms are not an accurate indicator of training efficiency Instead focus on progress your long term strength and size goals Biceps are a small muscle group and recover from training rapidly DOMS – delayed onset muscle soreness – tends to be triggered …

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Creatine FACE fat: CUASES and CURES!

Creatine FACE fat: CAUSES and CURES!

I’ve been taking creatine monohydrate consistently for a number of years now. Fortunately I’ve never encountered any side effects – BUT I know many have reported the dreaded creatine FAT FACE! Here’s the full story on causes… AND cures! At a glance… Creatine helps your body produce ATP which is used to carry energy in your muscles – it enables you to squeeze a BIT more performance out! BUT some users report a fat face when supplementing with creatine This is due to water retention – creatine draws water in to the muscle belly and this can make you look …

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INFAMOUS squat neck bruise: Cause & CURES!

INFAMOUS squat neck bruise: Cause & CURES

When I re-introduced high bar squats in to my routine I ended up with some red marks and bruising on the base of my neck. The cause? My form was simply NOT QUITE RIGHT as I had the bar too high up my back resting on the base of my neck. Luckily I managed to cure it – here’s what I found out: At a glance… Neck bruising is common when high bar squatting It is usually caused by resting the bar too high on your back, creating a pinch point at the base of your neck where there is …

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WHY are my muscles SOFT when I flex? [FACT!]

WHY are my muscles SOFT when I flex? [FACT]

During a long bulk I had large (for me) biceps – BUT they were surprisingly soft when flexing. This is because I’d added enough bodyfat to cover my bicep in a layer of the stuff – and it was THAT fat that felt soft… Muscles themselves are ALWAYS hard when flexed. Here’s the background: At a glance… Muscles contract when flexed – the contraction makes the muscles hard when flexing A flexed muscle may feel soft if there is a layer of fat on it – flat is inert when flexing so remains spongey to the touch Bodyfat can influence …

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WHY does PROTEIN powder make porridge WATERY?!

WHY does PROTEIN powder make porridge WATERY?!

It has taken me YEARS to master protein-oats, but once you crack it they make an awesome breakfast or even evening treat. An issue I was having was that my protein oats were simply TOO WATERY – regardless of how I cooked them and how much liquid I used! Here’s how I got around it: At a glance… Try casein protein powder: it makes things less watery than whey Add protein to your oats AFTER they are cooked to make them less watery Try different brands and flavours of powder – the additives in the powder recipe can play a …

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Creatine does NOT cause smelly farts: here's WHY!

Creatine does NOT cause smelly farts: Here’s WHY!

Creatine is a staple on my supplement shelf – and the one MOST people ask about! The benefits are awesome – squeezing out an extra rep here and there AND a better pumped-up aesthetic – BUT people are worried about the side effects… So to get straight to point: Does creatine give you smelly farts? Not in my experience – and here’s why: At a glance… Good quality creatine monohydrate will NOT cause smelly farts BUT suddenly ramping up creating intake, or loading it, can cause stomach discomfort for some Get around this by skipping the loading phase and spreading …

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