Tag Archives: exercise

Total body destruction

09 Tuesday Dec 2014

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Here is a great total body workout which uses supersets to up the intensity and help maximise how much calories you burn, whilst destroying your muscle at the same time.

Deadlift x pull up

3 sets of 10-12 reps per exercise

Barbell squats x single leg lunges 

3 sets of 10-12 reps per exercise

Bench press x push ups

3 sets of 10-12 reps per exercise

Bent over barbell row x Dumbell shoulder press

3 sets of 10-12 reps per exercise

Bicep curl x tricep extension

3 sets of 10-12 reps per exercise

How to lose weight fast with HIT CARDIO

07 Sunday Dec 2014

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High intensity cardio (hit cardio) is a great way to maximise the intensity of your workouts and really help you burn the most calories as possible. For those who are unfamiliar with the term, its basically any kind of cardiovascular exercise/workout that gets your heart rate up and really pushes you to your max. I notice that alot of people approach cardio the wrong way, they tend to spend the duration of the gym session on a cardio machine going at a steady pace, hoping they will lose weight and burn calories. HIT cardio is a much better way to burn calories and you can do it in half the time. The best way to burn calories and get in better shape is to get your heart rate up as high as possible and get your entire body working at a pace that will really push you and force your body to adapt. I guarantee that if you scrap the normal cardio routine for a few hit cardio sessions a week, you will see a huge difference in your fitness in no time.

Here is my HIT cardio workout that i did this morning.

warm up:

2k run

Interval sprints on treadmill:

run at a moderate pace for 30 seconds then sprint for 40 seconds. x 15

Rowing machine:

Row 3000 for time

Box jumps

3 sets of 20 reps

Burpees

3 sets of 30 reps

punch bag 

5 x 3 minute rounds with speed punching for 1 minute every other minute.

Build a bigger chest workout

03 Wednesday Dec 2014

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Here is a workout thats going to help you form a rounded and well defined chest, which for many people is desirable. Just like any other muscle in your body, the chest responds well to completely destroying the fibres and hitting them from every angle. Be sure to push yourself to the limit, make sure on your final reps your pushing through that lactic barrier!!

Flat bench press x press ups

3 sets of 8-10 reps with 10-20 press ups as soon as you’ve finished your flat bench sets.

Incline bench press x incline press ups

3 sets of 8-10 reps with 10-20 incline press ups as soon as you’ve finished your incline press sets.

Decline bench press

3 sets of 8-10 reps

Dips

3 sets to failure

High cable cross overs

3 sets of 8-10 reps

Low cable cross overs

3 sets of 8-10 reps

 

Compound lift workout

30 Sunday Nov 2014

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This workout will really help you maximise your total body strength and help you add that extra bit of muscle you’ve been struggling to gain. Compound lifts are a must with any weight training programme. Even though it feels like your targeting a specific muscle when doing these lifts, they usually engage all of your core and help strengthen not just the targeted muscle but the entire body.

*Make sure your warmed up before trying this

Squats:

5 sets of 6-8 reps

Deadlifts:

5 sets of 6-8 reps

Bench press:

5 sets of 6-8 reps

Military press:

5 sets of 6-8 reps

Barbell row:

5 sets of 6-8 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

 

Weight training for girls

11 Tuesday Nov 2014

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Nearly every girl i speak to regarding weight/resistance training seem to be on the fence. I think a big reason for this is purely because women tend to assume that lifting weights leads to bulky muscle mass which definitely is not the case. I constantly get asked by girls  ” how do i tone up ?”  and i tell them to stop spending countless hours on the cardio machines and start weight training. Cardiovascular exercises and machines are obviously great for weight loss and will result in some muscle tone. however, if you really want to see results.. a mixture of weight training and cardio exercises is the way forward!

But won’t i get bulky?

The answer to this is NO! Combined with a balanced healthy diet, cardio exercises as well as lifting light weights for high repetitions will 100% not result in a bulky muscular physique. The main reason for this is because as a women your body does not produce the same hormones as a male and it would take a super intense regime along with having to consume large amount of high protein and carb meals to become bulky.

So how should i train?

Lets say the average person spends 1 hour in the gym per workout. In which case i would highly recommend spending half your time improving your cardio and focussing purely on cardiovascular based exercises and then spend the other 30 minutes targeting muscle groups with weighted resistance based exercises.

Halloween HIT workout

01 Saturday Nov 2014

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HIT WORKOUT

Rowing machine

3000m as fast as possible

Box jumps

3 sets of 15 reps

Pull ups

50 reps as fast as you can with as little rest as possible

Dips

3 sets of 8-12 reps

Hanging leg raise (or knees)

3 sets of 15-20 reps

Medicine ball sit ups

3 sets of 20-30 reps

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!