Category Archives: begginner workout

Back and bicep workout

09 Thursday Oct 2014

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BUILD A BIGGER BACK

BUILD BIGGER BICEPS

Here is a great back and bicep workout that will give you a great all round pump and leave your muscles shredded!

Back

Wide grip lat pull down superset with pull ups (to failure):

4sets of 10 reps

 

Bent over barbell row drop set:

4 sets of 12,12,10,10 reps

 

Single arm dumbbell row:

4 sets of 10 reps

 

Deadlifts 

4 sets of 8-10 reps

 

Bicep

EZ curl bar bicep curl:

4 sets of 10 reps

 

Single arm seated isolation curl:

4 sets of 10 reps

 

Single arm hammer curl:

4 sets of 10 reps

 

3 sets of Close grip pull ups (to failure)

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HIT CARDIO

23 Tuesday Sep 2014

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Here’s an outtake from a recent shoot i did in London. This is probably the most up to date shoot in terms of what kind of shape I’m currently in, lately I’ve been doing much more cardio and I’m really seeing a difference. Its so easy to get caught in weight training and focussing on getting bigger that alot of people neglect cardio. Cardio is going to really help you keep your body fat down and help increase your all round fitness.

Ive recently been doing a lot of HIT cardio (high intensity cardio). If your not familiar its basically when you go all out to your max! Often done in some kind of interval workout or circuits.  Its great because its a much more intense way of getting your cardio done and your going to see much better results than just spending ages on a cross trainer. My latest HIT cardio workout is running at an incline for about 10 minutes at a moderate intensity for a warm up, then i sprint for a minute then reduce the speed and recover for 30 seconds. I do about 5 sets of these sprints followed by some body weight exercises like burpees which ill superset with pull ups.

Give HIT cardio a try!

Posted by | Filed under 6pack, Abworkout, begginner workout, Bodybuiding, bodybuilding, Fashion, Fitness, fitness model, Male model, Muscle

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Bigger shoulders

21 Sunday Sep 2014

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What a lot of people don’t realise when it comes to building well shaped muscle is that you need to hit the muscle from every angle. Your deltoids are a muscle that have 3 main heads or sections.Which are the anterior (front) middle and the posterior (rear). So to form well rounded shoulders you will need to be doing exercises that don’t just work the anterior head but the middle and posterior also. Here is a great workout that will do just this.

21s – superset front raise with side raise and rear delt raise

7 reps front,7reps side raise,7reps rear delt raise x3
Military press (barbell)

10reps x 3 sets
Side raise (dumbbell)

10reps x 3 sets
Front raise (barbell)

10reps x 3 sets
Upright row (EZcurlbar)

10reps x 3 sets

Rear delt raise (dumbell)

10reps x 3 sets

Shrugs (dumbbell)

10 reps x 4 sets

SECRET TO A GOOD BODY

15 Monday Sep 2014

Posted by in Abworkout, begginner workout, bodybuilding, Fitness, fitness model, girls workouts, Muscle, training for girls, Training whilst travelling

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Repetition is key

= CONSISTENCY 

Just like anything you do, the more you do it the better you become. When it comes to reaching your goals physically or mentally REPETITION is key. It drives me mad when people say they want to have a good summer body or they want to look like a certain person who has a physique they want, they don’t realise that the person they are aspiring to look like has has been training consistency for much longer than a few months just so they can look good for summer, They train numerous times a week and eat clean. A good body doesn’t just come over night and no legal supplement can be purchased which will miraculously get you in shape. The secret is to train train train, eat eat eat and rest! So please to anyone out there that thinks they can just start training in march to be ready the july holiday, think again.

Beginner mistakes

27 Wednesday Aug 2014

Posted by in begginner workout, Bodybuiding, Fitness, Muscle

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When i first got into training i had little to no idea of what i was doing, the only thing i wanted to do was put in muscle and look ripped. I spent the best part of 6 months picking up random weights and trying out different resistance machines before i actually began to build knowledge and a good understanding of how to actually workout. This is common for most beginners so If you are fairly new to weight training I’m going to give you a few tips on how to skip the ‘ i have no clue what I’m doing stage’ 

SET GOALS

For me this is one of the most important things you can do, set goals and make sure they are achievable. Knowing what you want to achieve is great, you can then begin to think up ways you can achieve them opposed to just training for the sake of training.

 

START WITH COMPOUND LIFTS

I would highly recommend performing the compound lifts to build your all round strength before you start to isolate muscle groups. Here are the main lifts and presses you should be incorperating into your workouts:

  • Squats
  • Deadlfts
  • Military press 
  • Barbell row 
  • Bench press

* I would definitely add dips and pull ups into your regime also.

 

NOT HAVING A PLAN

 To help you achieve your goals you need to actually have a plan and know what your doing. If your training say 3-4 times a week make sure you know what your doing every day and what muscle group you are training, this will also help you keep track of your progress as every few weeks you will find that certain exercises will become easier and then you can begin to up the weight or intensity.

 

NOT HAVING A MEAL PLAN

When your starting out your body will most likely ache like crazy because its not always used to the exercises and movements you are doing so its going to need all the nutrients it can possibly get in order to help the body recover and grow. So make sure you have a solid diet and your getting in plenty or protein and carbs in order to fuel your body.

 

Now you know what to do and what not to do so please take some of these tips on board and you will be well on your way to making some good gains!

HOW DO I GET STARTED?

16 Saturday Aug 2014

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For me training in the gym or exercising in general is a way of life and i find it easy to get up and workout but i know for so many of you getting started is probably the hardest thing.

Where do i start in the gym?

i know not everyone is super fit or has a muscular lean body so i find people asking me ” where do is start?” alot. Starting of in the gym can be confusing and a bit boring for most as to be honest they don’t really know what they are doing or how to exercise at all, So I’ve been thinking and here I’ve come up with a basic plan for the gym.

1.) Warm up – this is a must as you need to make sure you get the blood flowing and loosen up the joints you are going to be working. 

2. Stretch and joint mobilisation – So many people avoid stretching all together but please make sure you stretch of the muscles you are going to be working otherwise and also spend a couple of minutes preparing your joints. You are prone to injury if you don’t do this and I’m sure you’d agree that injuring yourself on your first outing to the gym is a bit embarrassing.

3. Cardio or weights – For a beginner i would advice to spend maybe 20-30 minutes using some cardiovascular machines at about 6-8 intensity and then move on to some resistance training and free weights also. You don’t need to be doing crazy amounts of sets or any fancy training just along as you ease into it at a relitively good intensity. I usually do between 3-5 sets of most free weight and resistance machine exercises but if your starting out i would recommend 1-3 sets with a rep range of 10-15

4.Warm down and post stretch – spend another 10 minutes just warming down and stretching of, again this will help prevent injury and stop blood pooling to your muscles. another good reason to do this is so you don’t ache as much which feels awful for most beginners. 

Relax – probably the most enjoyable part is that you need to relax after training! i don’t mean relax by eating a bar or chocolate or stuffing your face i mean just chilling out at home for a few hours.

If you use these tips next time you go to the gym without a clue what to do I’m sure your feel much more comfortable and confident. Training is fun and enjoyable when you know what your doing so please give this a go and let me know how you get on!

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