Exercise plans

What weight should I start with on bench press?

What weight should I start with on bench press?

If you are interested in lifting weights there is a VERY high chance that you’re familiar with the bench press. It’s one of (if not THE) most popular movements in the gym and is the foundation of ‘gym bro’ culture everywhere! Putting that to one side, the bench press contributes a TON to our training – strong chest and arms are a foundation for most hypertrophy goals and flat barbell bench press is tested in powerlifting competitions. BUT, just how much weight should you START bench pressing with if you are a beginner?  At a glance… You should try to …

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HIIT Turbo Trainer Workouts – Beginners Guide to Everything!

So if you’re anything like me then after a while of bulking & adding mass, you will start to feel a little fat and overweight. This is inevitable – any time you add weight you will ALWAYS add lean mass & fat. There is no way around it! One way to fight back is by using turbo trainer workouts for fat loss. Now I’ve tried a few ways to cut back fat previously, but the one I’ve had most success with is doing high intensity interval training (HIIT) by following some simple turbo trainer workouts. And the best bit? It doesn’t …

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How to Get BIG: My Journey to Adding 50 Pounds of Mass

Let me cast my mind back to when I left University… At that point I was around 125lbs/56kg wet. That’s around 9 stone! How light is that?! Anyway I started work in the “real world” and eventually turned my thoughts to my general health… And how to get big! It didn’t take long to realise all the years of drinking, smoking, eating rubbish food & partying had taken a pretty heavy toll on my general health – I started playing 5-a-side football and promptly was struggling to breath! From playing football I knew I needed to change a few things: …

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Best back exercises for a killer upper body V-shape

If you want a killer upper body you’ll definitely need to include a few of the best back exercises into your routine. A strong back is really important both in terms of aesthetics and general wellbeing. In this post we will look at: The health risks of skipping back exercises A guide to your back muscles (with pictures!) Key exercises for muscle development How to incorporate these into a great routine Read on to find out more.

Create the best upper body workout routine – or use mine

I think we’ve all been in the situation where we want the best upper body workout routine possible to maximise our muscle growth. Nothing is more frustrating than a flat chest when bulking up.

In this guide we will cover some of the theory of building an effective weightlifting program before constructing our own. We will cover:

1 – Why compound movements are vital to build chest muscle
2 – How to use supplementary movements to maximise your pec development
3 – The merits of full body and split programs and which to pick
4 – The pro’s and con’s of different rep ranges
5 – Building an example upper half split program

So lets get started.

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