Category Archives: Male model

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!!!

Outdoor fitness

07 Tuesday Oct 2014

Posted by in bodybuilding, Fitness, fitness model, girls workouts, Male model, Muscle, training for girls

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Training outdoors is something that is hugely neglected! why would you want to go train in a sweaty gym when you can train for FREE in the outdoors? Tonight i coached a fitness bootcamp over my local park and even though its turned pretty cold lately  and the floor is wet, it was still a massively successful workout for everyone that came along. Obviously exercising in the gym has a lot of possitives like having various weight/cardio machines in one place. But for those who cannot afford some of the pricey gym memberships or personal trainers, the outdoors is perfect!

Lately I’ve really got into calisthenic training. For those who are unfamiliar with calisthenics, its basically all based around using your own bodyweight to exercise. Its great because you can practise absolutely anywhere and of course its free! Theres a great place in London where i often train, they have different variations of pull up/monkey bars and dip stations. I often find that when i train here, i actually get a better workout in than when i train in my local gym. After a bit of research I’ve found out that in and around London there are loads of these outdoor gyms. Get online and find your local.

GET OUTDOORS!

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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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Fitness Friday

29 Friday Aug 2014

Posted by in 6pack, Bodybuiding, Fitness, girls workouts, Male model, Muscle, training for girls, Training whilst travelling

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Today i was planning on getting down the gym and doing some circuits and cardio, but unfortunately i haven’t had the time. I know many of you also have this problem due to commitments which are probably more important than the gym which is understandable. However if you feel like you still want to workout, going over your local park or even exercising in your back garden is acceptable. Anything that gets a sweat on and your heart rate up is good!

Anyway here is my workout that i did today since i couldn’t get down the gym, this is a mixture of cardio and also some strength training, this can be done no matter your gender or fitness level! give it a go and see how you get on.

Light cardio:

1mile steady jog

Interval sprints:

100m sprint – 30 second walk x 3     *if 100m is to much for you try 50m

Body weight exercises:

pull ups to failure  x 20 burpees

push ups to failure  x 20 mountain climbers 

plank to failure x 3

 

 

BUILD A BIGGER CHEST

17 Sunday Aug 2014

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Training chest Is a favourite for me and I’m probably not speaking for myself when i say that, However i notice that a lot of people stop making progress when it comes to chest and the main reason for that is they use the same exercises week in week out for months and months. Your body eventually gets used to certain exercises and you need to change it up to carry on progressing. So here is my personal chest workout that i recently designed which i i love. This is an advanced chest routine so but its guaranteed to leave you with a great pump and you will be aching for days!

Flat bench dumbbell press drop sets 

12,10,8,6 X 4

Incline dumbbell press superset with incline push ups

10X4 and push ups to failure between every set

Decline dumbbell press superset with push ups

10X4 and push ups to failure between every set

Incline Dumbell fly superset with dips 

10×4 and dips to failure between every set 

High cable cross over drop sets 

12,10,8,6 X 4 

Low cable cross over drop sets 

12.10,8,6 X 4

 

Training when travelling

14 Thursday Aug 2014

Posted by in Fitness, fitness model, Male model, Training whilst travelling

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This month I’m in edinburgh, scotland for work and I’ve been finding it increasingly hard to train since I’ve been sooooo busy! however… I have a few good tips and ideas for anyone who is in my position. Firstly you need to MAKE TIME. Im sure you can all make time to watch your favourite tv show but when it comes to exercising all i ever hear is excuses. Making time to train really isn’t as hard as you think, all you need is a spare few minutes and space to actually train. For example a local park or even your bedroom is fine. Personally I’ve been training a lot outside because Edinburgh has a lot of hills and steps so I’ve been getting in my cardio by running up and down steps or doing hill sprints! If your in a new city or a unfamiliar enviroment you should spend some time exploring and finding cool new places to train. You also don’t need a fancy gym or expensive equipment you can use your own body weight to train, for example push ups, sit ups, dips, pull ups, planking, wall hands stands… the list goes on! If your still not to sure on how to use your own body weight ill be posting some cool workouts or even go on youtube and check some ‘body weight exercises’ for some quick and fun workouts.

Any questions feel free to contact me guys!

Oliver bailey fitness :)

14 Thursday Aug 2014

Posted by in Fitness, fitness model, Male model, Uncategorized

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hey guys my names oliver bailey and I’m an up and coming personal trainer from london! I’m 20 years old and i currently work as a fashion model signed to AMCK model management! I’m here to provide tips/advice on everything to do with fitness and the whole industry. Feel free to ask me any questions as id be more than happy to answer them 🙂 IMG_0051