Workouts

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 …

WHY 14 inch biceps are GREAT! 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 »

Chin up induced forearm pain: Causes and cures

Chin up induced forearm pain: Causes and cures

Forearm (and elbow) pain when weightlifting is, unfortunately, pretty common. I’ve experienced it a few times in my lifting career to date and each time it takes me by surprise how debilitating it can be as they are the supporting muscles in a TON of movements so LOADS of things end up being sore! Chin ups specifically trigger forearm pain in lots of people – fortunately there are a few easy ways to troubleshoot the basic issues which I’ve used up over the years to self diagnose some of the simpler injuries I’ve faced which have – fortunately – been …

Chin up induced forearm pain: Causes and cures Read More »

Chin up to pull up ratio: is there a magic ratio?

Chin up to pull up ratio: Is there a magic number?

Chin ups vs pull-ups – the great debate! When we start training it’s one of the first things we try (and fail) – or at least it was for me! Throughout my training history I’ve ALWAYS found chin ups easier than pull-ups and most people find the same. Even if you’ve frantically trained your chin up attempting max set of pull-ups can be humbling. So what is the ideal ratio of chin ups vs pull ups? Let’s jump in and take a look. At a glance… Chin ups and pull ups are very similar, with chin ups being a little …

Chin up to pull up ratio: Is there a magic number? 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 »

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.

Scroll to Top