Category Archives: Bodybuiding

Fat burning circuit

14 Saturday Mar 2015

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This circuit should be done FOR TIME. Please try and have little no rest between exercises to keep the intensity up. Make sure prior to this circuit and stretch off all major muscle groups.

X1

  1. 2k treadmill run
  2. 20 pull ups
  3. 20 burpees
  4. 20 push up
  5. 20 Jump squats
  6. 20 shoulder press with bar
  7. 20 jumping lunge
  8. 20 Dips
  9. 20 Mountain climber
  10. 20 hanging leg raise

Shoulders and trap workout

03 Tuesday Feb 2015

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Well rounded shoulders and bulging traps are a must have for any one who’s serious about packing on muscle and getting a great shape. The key to having well rounded shoulders is to hit every single angle of your deltoids. Your delts are made up of 3 main heads, The anterior (front) the lateral head (middle) and the posterior (rear). So if you want that rounded look your going to have to perform exercises that target each specific head and in this workout ill show you how to do just that. When it comes your your trapezius muscle or traps which they are commonly referred to. Your going to want to hit the muscle with isolation exercises which will really help develop the muscle.

Give this workout a go and see how you get on:

Barbell military press: – 3 sets of 10-12 reps (Anterior head)

Dumbbell lateral raises: – 3 sets of 10-12 reps (lateral head)

Dumbbell Front raise: – 3 sets of 10-12 reps (anterior head)

EZ curl bar upright rows: – 3 sets of 10-12 reps (lateral head & traps)

Cable rear delt crossovers: – 3 sets of 10-12 reps (rear delt)

Front barbell shrugs: – 3 sets of 10-12 reps (traps)

Dumbbell circular shrugs: – 3 sets of 10-12 reps (traps)

 

Shoulder workout

29 Monday Dec 2014

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21’s:

7 reps front raise, 7 reps side raise, 7 reps rear delt raise – 3 sets

Dumbbell shoulder press:

3 sets of 10-12 reps

Dumbbell front raise:

3 sets of 10-12 reps

Dumbbell side lateral raise:

3 sets of 10-12 reps

Rear delt cable cross over:

3 sets of 10-12 reps

EZ curl bar row superset with dumbbell shrugs:

5 sets of 8-10 reps

 

What Pre workout should i buy?

26 Wednesday Nov 2014

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For anyone who is seriously into training and want the most out of their workouts then buying a pre workout supplement would be wise. Pre workout supplements are amazing, they give you a real buzz and energy rush which leads to a great workout. However, i would recommend that they are taken in moderation because i can’t imagine they are to healthy to take over long periods.

Just like all supplements there are so many on the market, some are fairly expensive and some are a little cheaper. So which one should you go for? I’ve tried quite a few and from my experience i would say that the “grenade” pre workout powder is by far the best! In the UK its fairly expensive to buy but i really don’t mind spending that little bit more because i know its going to give me a great result every time. From my personal experience, every time I’ve took this pre workout before a session i’ve got a great buzz and wanted to bench press a house. There is one more i would highly recommend but in recent years it was actually banned and then re-created because apparently it was unsafe. JACK3D!!! I’m sure most people have heard of this one, i actually managed to get hold of some the old formula when it was legal and it f***ed me up a bit I’m not going to lie haha. But anyway… the new and apparently safer formula is great and i would highly recommend it.

Again, i would highly recommend to take pre workout supplements in moderation!

Ripped arms workout

18 Tuesday Nov 2014

Posted by in Bodybuiding, Fitness, Muscle, Uncategorized

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I think anyone who is into weight training/bodybuilding would agree that having a ripped pair of arms are a must! This being said.. a lot of people go wrong when training arms because 9/10 people blast biceps and don’t go nearly as hard when it comes to the tricep muscle. If you actually look at your arm you will realise that your tricep muscle makes up roughly 60-70% of the width of your arm. So clearly adding muscle to this area would make a lot difference when it comes to the overall size of your arms. Another big reason to train arms that alot of people don’t think about is that increasing muscle mass and strength to your arms will increase your overall strength when it comes training other muscle groups. For example when your bench pressing the primary muscle being worked is the chest but your triceps are what really help get the weight.

Here is a great workout that will work both your bicep and tricep evenly and give you a deep pump. Notice that I’ve added a drop set on your first set for every exercise. This is purely to push yourself that bit more. If the drop set is to much for you then just do 3 normal sets of 12 reps.

Bicep

Standing bicep curl with EZ curl bar

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Seated single arm dumbbell curl:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Preacher curl over bench:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Hammer curl:

SET 1 (DROPSET): 12,10,8,8

 

Tricep:

Skull crushers with EZ curl bar:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Rope pull downs:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Single arm kickback (both arms):

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Narrow dips:

3 sets to failure

 

5 reasons to train your CORE

26 Sunday Oct 2014

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Your core works to stabilize your torso and permit movement throughout your body. Keeping a strong healthy core is vital when it comes to exercise and day to day life.

Your main core muscles:

  • Rectus abdominis
  • Transverse abdmoninis
  • Internal and external obliques
  • Quadratus lumborum (part of your lower back)
  • Multifidus  (muscles in the spine)

These muscles help you not only in the gym but with day to day activities also. Training them is crucial!

5 reasons to train your core

1.) 6 PACK – Your Abdominal muscles make up a huge part of your core and doing exercises like sit ups, leg raises and crunches will help tone your abs and get that famous 6 pack look.

2.) RID YOURSELF OF LOWER BACK PAIN – Doing exercises like back extensions and anything that targets the lower back region will really help you prevent any lower back injuries.

3.) FLEXIBILITY – Exercises that consist of lateral flexion or rotation of your trunk will help keep your core muscles and spine flexible.

4.) POSTURE – So many people suffer from back problems because they spend hours slumped over there desk at work. Strengthening your core will help straighten out your back and ultimately improve posture.

5.) STRENGTH – For the weight lifters out there you will be pleased to know that strengthening your core will massively help with strength based exercises.

Supersets

13 Monday Oct 2014

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For those who are unfamiliar with supersets I’m going to break it down for you!

Supersetting exercises is a great way to really up the intensity of your workout. A superset is basically when you do one exercise then with little to no rest you go straight into another. An example of this would be to perform shoulder press and then superset it with pull ups. A lot of the time people will do opposing muscle groups, e.g shoulders and back, or even do a circuit of different exercises. They are also great for when your trying to really hit a muscle group hard and force growth, you can superset different exercises for the same muscle group. An example of this would be when i superset flat bench press with dips or dumbbell flys. Another good reason to do them is that they kill time! Sometimes you get to the gym and your rushed for time so using the superset technique you can actually fatigue a load of different muscles in a shorter amount of time than if you was just going to hit them separately.

SUPERSET SUPERSET SUPERSET!!!

What the fitness industry doesn’t tell you

26 Friday Sep 2014

Posted by in Bodybuiding, Fitness, Muscle

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Nowadays because of the internet the fitness industry is forever growing and along with the growth of the industry comes a lot of new trainers/online stars. All you have to do is go on youtube and look for a specific workout or exercise and your flooded with countless videos of topless guys with vain’s popping out of their muscles trying to tell you what to do.

I personally have learned a lot from these kinds of people and made some real progress using certain techniques that a lot of the pro athletes use. However, you need to make sure you take advice and learn from these videos with an open mind. A lot of these guys market themselves very well and make you believe everything they are saying. What the internet does not tell you is that a huge number of these so called fitness/health experts are actually taking performance enhancing drugs (steroids) to look and be in the kind of shape that they are. Im not saying that everyone is taking them because i know guys that are in great shape and are natural, But please don’t be stupid enough to believe that if you copy someones workout and diet plan that is taking steroids that you will end up looking like them, it just doesn’t work like that.

That being said, i have nothing against people that use them. You can gain a huge amount of size and strength taking different types of steroids and everyone is entitled to do what they want. But just make sure when your seeking online advice and new inspiration you keep this post in mind. This is a topic i just wanted to cover because i know a lot of people are easily mislead, don’t be one!

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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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