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Do you have 14 inch arms unflexed? I have some good news...

Do you have 14 inch arms UNFLEXED? I have good news!

We’ve all been there – trying to work out if we look like we ‘lift’ or not! The secret is – as we all know – huge arms (disclaimer: I may be exaggerating…) What I wanted to know was whether aiming for 14 inch arms when unflexed was a good goal for someone my height (5’7”). The answer was pretty compelling… At a glance… 14 inch arms when unflexed are significantly larger than the average adult male Whether this is considered ‘good’ will depend on your height, weight, bodyfat percentage as well as your perception of what you see 13 …

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WHY 14 inch biceps are GREAT

WHY 14 inch biceps are GREAT!

Even with the best intentions, we ALL get drawn in to working the ultimate t-shirt muscles – the BICEPS! Your height, weight and whether you are a natural lifter or not all impact how impressive those pythons of steel can look – so here we break down WHY and WHEN 14 inch biceps are GOOD!  At a glance… Arms should be measured when FLEXED 14 inch arms are good in the context of those who are shorter and/or with low bodyfat Shorter lifters have shorter limbs, so 14” by comparison is proportionately chunkier! Lower bodyfat improves the aesthetics of your …

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No BS Guide: The BEST tasting protein powders with water

No BS: The BEST tasting protein powders with WATER

If you’re cutting weight then every calorie counts. Dropping the milk from your shake is a super effective way to remove around 120 calories from your daily intake. Unfortunately not all protein powders taste great with water – luckily, through a period of significant cutting, I have found the ones that do! At a glance… ON Gold Standard Whey (chocolate) is the best tasting protein powder when mixed with water Bulk is a great runner up for the more budget conscious or those who prefer a wider range of flavours Replacing milk with water will save around 120 calories per shake – around 5% of …

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Why do barbells spin?!

WHY do barbells spin? Here’s why…

I recently bought my first barbell with BEARINGS in the sleeves and boy – does that thing SPIN! It got me thinking – just WHY do barbells spin, and when is that actually useful? Here’s what you need to know. At a glance… Barbells spin to allow our grip to move subtly through full range of motion exercises without passing a load of unwanted torque through our wrists which can cause discomfort or injury SOME spin is desirable in almost all applications EXTREME spin is most useful for Olympic weightlifting (clean & jerks, snatches, etc.) Barbells with a LOT of …

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How to remove rust from gym equipment INSTANTLY

How to remove rust from gym equipment INSTANTLY

We have ALL picked up a few weight plates from eBay or similar and found they were a bit… well used. If you’ve managed to bag some old school iron you likely have encountered at least SOME rust as well! Here’s the easiest (and least-messy) way to remove rust from your gym equipment. At a glance… Rust can be removed instantly by either brushing or sanding Use 3-in-1 oil when doing so to clean and protect the metal surface Use a nylon brush as it is gentler on equipment finishes than metal bristled brushes – this is especially important on knurled barbells If you need more power …

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Back oxide barbell rust: WHY? And how to FIX it...

Black oxide barbell rust: WHY? And how to FIX it..

Whether you’ve bought a barbell yet or not – you’re clearly interested in finding out whether black oxide finished barbells rust.  Yes, yes they do rust. BUT it is manageable for most people to control, and the trade off is awesome bar feel as it’s one of the least invasive barbell finishes you can buy preserving the ‘bare steel’ feel when you go to grip & rip a deadlift!  At a glance… Black oxide barbells are likely to rust as the finish is the last corrosion resistant of the common options available You can get rust off of your black …

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How to clean barbell knurling: You NEED 4 things!

How to clean barbell knurling: You NEED 4 things!

I find it incredibly frustrating when my grip on the bar feels WEAKER – and more often than not this is due to the barbell knurling getting gummed up with chalk and various other bits of gym-detritus. Knowing when and HOW to clean barbell knurling is key to keeping your equipment in tip top condition. After all you spent a lot of hard earned dough buying it – so now we need to look after it! Here’s what you need to know. At a glance… Cleaning your bar knurl can be done with a stiff nylon brush with 3-in-1 oil …

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Is it SAFE to use a RUSTY barbell? PROBABLY... Here's why

Is it SAFE to use a rusty barbell? PROBABLY… Here’s why

So you’ve seen the dreaded orange RUST appear on your barbell… So what now?! The first thing to tackle is whether it is SAFE to use a barbell that has rusted. Lets take a look at that now. At a glance… Using a barbell with minor surface rust on it is typically safe Tetanus is caused by a bacteria that grows in soil or faeces and is not commonly found on gym equipment so the risk of contracting it from a barbell is low Most rust on gym equipment is surface rust only and unlikely to affect the structural integrity …

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3 SUPER SIMPLE steps to barbell rust prevention

3 SUPER SIMPLE steps to barbell rust prevention

So you’ve laid out quite a bit of money on a barbell – now you will want to look after it properly! The core architecture of a barbell is three pieces of metal (2x sleeves with the shaft) which means we meet an old foe – RUST! Treating rust is one thing – but it’s ALWAYS best to get ahead of the game to PREVENT rust from forming on your barbell in the first place. Here’s all you need to know about barbell rust prevention… At a glance… Rust is caused by moisture reacting with the metal surface of the …

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Kettlebell vs barbell vs dumbbell: the WINNER is...

Kettlebell vs barbell vs dumbbell: The WINNER is…

Matching your equipment to your goals is a theme with me – I love trying to optimise my training (and trying out new kit!) In this showdown we look at kettlebells, barbells AND dumbbells to work out which is best for YOUR training needs. At a glance… Barbells are better than dumbbells or kettlebells for strength training Kettlebells are best for aerobically focused dynamic training Dumbbells are a great jack of all trades and are great for bodybuilding! If I could only use ONE it would be a BARBELL as I enjoy strength training the most! Kettlebells are the least …

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