Workouts

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 …

Deadlift FIRST or LAST? First for me.. USUALLY… Read More »

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 …

9 FIXES for an UNEVEN bench press (FINALLY!) Read More »

Is gymming a hobby? YES, but describe it like THIS instead...

Is gymming a hobby? Yes, but describe it like THIS instead

I spend a lot of time in my home gym and trying to stay fit – BUT is gymming a hobby or not?! Personally I think it IS a hobby, but that’s not how I like to describe it to others or on my resume. Here’s what I do instead: At a glance… If you enjoy working out and going to the gym then gymming is a hobby It can add more character to be more specific – ‘Amateur CrossFit competitor’ or ‘Marathon runner’ both stand out more to me than ‘Gymming’ or ’Enjoys going to the gym’ These tips …

Is gymming a hobby? Yes, but describe it like THIS instead Read More »

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 …

Underhand barbell row vs overhand: Do THIS one! Read More »

GPP fitness daily workouts

My 2x GPP fitness daily workouts (for FREE!)

When I pivoted away from purely chasing strength a couple of years ago I found the best way to incorporate cardio was through extra GPP fitness workouts done daily alongside my usual resistance training. Hitting the gym every day in some form is AWESOME for both my physical health (my cardio endurance has improved drastically) but also mental health too – getting a break from screens and work is always welcome! If you’re interested in adding regular GPP orientated routines to compliment your strength training then this article is aimed squarely at you! At a glance… GPP stands for general …

My 2x GPP fitness daily workouts (for FREE!) Read More »

8 SOLID Rogue Echo Bike workouts for beginners

8 SOLID Rogue Echo bike workouts for beginners

If you’ve got your hands on a Rogue Echo then you will be equal parts delighted and confused. You have an AWESOME bit of equipment, but with the endless configurability just what workouts are the best for your goals? Here are 8 excellent progressions anyone can try – beginners and experts welcome! At a glance… Light intensity steady state (LISS) can help you build a foundation of aerobic capacity if you are brand new to training (or cardio). Work up to 40 minutes at a moderate to high-moderate effort High intensity interval training (HIIT) is well suited to the Echo …

8 SOLID Rogue Echo bike workouts for beginners Read More »

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 …

What weight should I start with on bench press? Read More »

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 …

HIIT Turbo Trainer Workouts – Beginners Guide to Everything! Read More »

What Body Shape Am I & Why Doesn’t It Matter?

Your natural body shape plays a huge part in how you look – whether you’re fit, unfit, overweight, underweight or darn near perfect! Why is this? Because your natural shape will always be underneath! Now GENERALLY people will refer to themselves as one of three body types – an ectomorph, mesomorph or endomorph. Lets take a look at each of these in turn, then talk about how this can impact your training. So lets answer that one big question… What body shape am I? Ectomorph – Hard Gainer, Thin, Skinny… etc An ectomorph is a generally skinny individual – the …

What Body Shape Am I & Why Doesn’t It Matter? Read More »

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: …

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

Scroll to Top