WHY does PROTEIN powder make porridge WATERY?!

WHY does PROTEIN powder make porridge WATERY?!

It has taken me YEARS to master protein-oats, but once you crack it they make an awesome breakfast or even evening treat. An issue I was having was that my protein oats were simply TOO WATERY – regardless of how I cooked them and how much liquid I used! Here’s how I got around it: At a glance… Try casein protein powder: it makes things less watery than whey Add protein to your oats AFTER they are cooked to make them less watery Try different brands and flavours of powder – the additives in the powder recipe can play a …

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Creatine does NOT cause smelly farts: here's WHY!

Creatine does NOT cause smelly farts: Here’s WHY!

Creatine is a staple on my supplement shelf – and the one MOST people ask about! The benefits are awesome – squeezing out an extra rep here and there AND a better pumped-up aesthetic – BUT people are worried about the side effects… So to get straight to point: Does creatine give you smelly farts? Not in my experience – and here’s why: At a glance… Good quality creatine monohydrate will NOT cause smelly farts BUT suddenly ramping up creating intake, or loading it, can cause stomach discomfort for some Get around this by skipping the loading phase and spreading …

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EXACTLY how much weight can a 45lb bar hold?

EXACTLY how much weight can a 45lb bar hold?

Barbell shopping can be confusing – working out which bar you need (or want) without blowing your budget is tough, and working out just how much weight a 45lb Olympic barbell can hold is down right tricky as all manufacturers seem report it slightly differently! Here’s what I’ve found out about weight capacity from trawling online: Official weight limits will vary Not all 45lb Olympic barbells are created equal, and not all published weight limits are comparable. For example some quote a static load – the amount a barbell can hold still – while others quote weights that can be …

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How many bumper plates do I need? [ABOUT 10!]

How many bumper plates do I need? [ABOUT 10!]

I added a set of bumper plates to my home gym last year – and I use them all the time! But knowing how many bumper plates I needed to order initially and what combination was best for me was tricky to land. Here’s what I found out: At a glance… Most users need a 120kg plate set made up of 10 bumper plates (4x 20kg; 2x 10kg; 4x 5kg) Stronger users may want to start with a 110kg, 10 bumper plate set focused around heavier 25kg plates (2x 25kg; 4x 10kg; 4x 5kg) with a few extras… Add a …

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Lever belt vs prong belt: LEVER for most of us!

Lever belt vs prong belt: LEVER for MOST of us!

Choosing between a lever belt vs a prong belt feels like a tricky decision when you’re starting out. In reality – as long as you buy a good quality, leather based belt you can’t go too far wrong. With that said, having owned and tried a few different ones I do prefer a lever belt PERSONALLY. Here’s why… At a glance… Support wise it does’t matter: The buckle type does not impact the support the belt offers – so focus on QUALITY of belt Lever belts are great for MOST lifters They are very easy to take on and off …

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Mixing BUMPER and IRON plates: THE FACTS

Mixing BUMPER and IRON plates: THE FACTS

In a home gym there are always certain compromises – and having a patchwork of different plate types is often one of them! But does it even matter if you mix bumper plates with iron ones on the bar? Not usually, but… At a glance… You CAN mix bumper plates with metal ones on the same bar Load the plates in the SAME ORDER to keep the centre of balance in the middle of the bar Mixing plate types can be helpful to reduce noise, save you money AND let you fit more weight on the bar The exception is …

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Can you put a squat rack on CARPET? Yes, BUT...

Can you put a squat rack on CARPET? Yes, BUT..

When I first started lifting at home I had a basic ‘Everest’ home gym set up in a spare room upstairs. Once my lifts outgrew the equipment I had to decide if I was going to install my squat rack on the carpet in the spare room – or if I was going to migrate to the safety of the concrete-floored garage. I went with the garage – here’s why: At a glance… Putting your squat rack on carpet is not ideal as it provides a squishy surface to lift on Carpet is also slippery – the rack may move …

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YELLOW weight plates: Don't hate them... YET!

YELLOW weight plates: Don’t hate them… YET!

Yellow plates quite rare in the wild as many people love to hate them.. But WHY?! And just what is the problem with them anyway? In truth they have done nothing wrong, BUT it’s still fun to paint yellow plates as the villain! At a glance… Yellow plates should weigh 15kg or (35lbs) according to the official IWF and IPF guidelines 1.5kg fraction plates are also mandated to be yellow – but in practice it is rarer to find coloured plates in lower denominations out with a competition setting Some cheaper brands may deviate from the official colour scheme – …

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Comparing wide vs narrow dips: DRAW!

Comparing wide vs narrow dips: DRAW!

I’m doing a lot of dips these days – I follow up almost every cardio session with a handful of sets. To keep myself interested I like to mix up my sets, reps and grips to keep – after all GPP days are the ideal place for some variety! Here are my thoughts on the wide vs narrow dips debate… At a glance… Narrower grip focuses on triceps Wider grip is more chest biased If you are just starting out then a NARROW grip is typically easier on the body Wider grips tend to agitate wrists and shoulders in people …

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How to bail out of a squat WITH & WITHOUT a rack!

How to bail out of a squat: WITH & WITHOUT a rack

Many of us have been there – we know failure is coming, but we’re trying to work out HOW exactly to escape from under a heavy squat that has gone wrong, without getting STUCK! Having recently pivoted from hypertrophy focused training back towards strength for the ‘big 3’ I have revisited safely bailing out of squats – here’s what you need to know: At a glance… Failing a squat puts you at risk as the loaded barbell will try and works its way DOWN to the ground, stapling you in the process if you’re not careful! The safest way to …

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