Wayne

CONQUER L-sit pull ups in 12 steps!

CONQUER L-sit pull ups in 12 steps!

If you’ve mastered the pull-up then the L-sit variant awaits! It engages the core by working your abs SUPER hard, while still smashing your back. And best of all – NO KIPPING! Here’s all you need to know about this ego-killing pull up! At a glance… An L-sit pull up combines a tough ab and core exercise in the L sit with a back-smashing strict hollow pull up The L-sit position puts us at a mechanical disadvantage through the pull-up movement making it feel harder There are 6 steps outlined below to perform both an L-sit AND a strict pull …

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Why you DON'T NEED the false grip pull up!

WHY you DON’T NEED the false grip pull up!

I want to do muscle ups – my issue is that my ceiling is too low at the moment! To get myself in to shape to perform a muscle up I have started cycling false grip pull ups in to the workout routine. Here’s all you need to know about them… At a glance… A false grip has your wrist in a position of strength on the TOP of the bar which ultimately enables a smooth transition to a muscle up Unless you want to progress to a muscle up, you probably don’t need to worry about a false grip …

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Which pull-up grip: Thumbs OVER or UNDER?

Which pull up grip: Thumbs OVER or UNDER?

If you’re trying to maximise your pull up reps then I am sure you have considered which grip style works best for you – should you go for a pull up grip with your thumb OVER or UNDER the bar?! Here’s what you should consider… At a glance… I prefer thumbs over grip for controlled sets of 10-15 reps Thumbs OVER puts less torque through the elbow and can be more comfortable for some Thumbs UNDER is better for kipping pull ups or those more comfortable working their forearms more A FALSE GRIP is when the hands are turned in …

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Chin up grip width: How WIDE should you go?!

Chin up grip width: How WIDE should you go?!

We’ve all grabbed a bar and tried to hit a few chin up reps before – whether it’s at the gym or down at the park as a kid, it’s almost an instinct to try and do a set of chin-ups when a bar presents itself! As mature(ish) adults we like to take things more seriously, so if we want to actually TRAIN our chin up, just what grip width should we use to get the most bang for our training-buck? At a glance… Most people should start with a ‘normal’, shoulder width grip for their chin ups Narrow grip …

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4 steps to the PERFECT hammer grip pull up!

4 steps to the PERFECT hammer grip pull up!

Hammer grip pull ups are performed with the palms of your hands facing each other. From a dead hang pull yourself up until your chin is above your hands. Sound simple? Well there is a BIT more to it than that… At a glance… Hammer grip pull ups are easier than traditional pronated pull ups, but harder than chin ups Follow the 4 steps below to perform a PERFECT neutral grip pull up The hammer grip is FAR easier on your shoulder and elbows – ideal if you are rehabilitating from an injury The downside is the need for a …

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Underhand barbell row vs overhand: Do THIS one!

Underhand barbell row vs overhand: Do THIS one!

The barbell row is an excellent compound lift – one that many of us remember fondly from StrongLifts 5×5 and other beginner programs! I’ve been asked a few times whether underhand or overhand is the better grip for a barbell row – here’s what you NEED to know about that… At a glance… Rowing with an overhand grip targets the upper back Underhand grip focuses on the mid back and incorporates the bicep more There is a higher chance of injury when rowing with an underhand grip – bicep tears and elbow issues can occasionally occur Grip width matters: the …

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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 …

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

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 …

WHY do barbells spin? Here’s why… Read More »

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