Tag Archives: muscle

Morning workout

31 Sunday Aug 2014

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Instead of hitting the gym, this morning i took a little trip to primrose hill in london where they actually have an outdoor exercise area with pull up bars, dip stations, rings and other equipment that with a little imagination you can have a great workout. Lately I’ve been getting into my calisthenics exercises and really trying to improve my core strength so this location was perfect! I find outdoor training really enjoyable and rewarding, especially when your lucky with the weather. Spend a few minutes browsing online and look for some good locations or outdoor gyms in your area and give it a go, you don’t always need to pay for expensive gym memberships to get in shape! If your lucky enough to have one of these outdoor gyms local to you, make sure you use it. Today was my first time actually trying one out and i absolutely loved it and got a great pump from all the body weight exercises i was doing! 

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Complete 6 pack abs

27 Wednesday Aug 2014

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There are so many different views when it comes to how to actually get a perfect 6 pack.The other day i mentioned that abs are made in the kitchen which is completely true but I have also personally found that you need to train abs how you train the rest of your body, for example when you train deltoids you tend to hit every angle, when you train chest you also train every angle and perfrom different presses and movements that will in time will developed a well rounded muscle. So when it comes to abs why don’t you do the same? Another muscle that usually gets ignored are your internal and external obliques, well trained and ripped obliques gives you a great looking stomach and also helps the classic v line cut into your lower abs. I tend to hit abs with weight so I’m getting a rep range of 10-15 and then also mix it up with high rep exercises. Take this into consideration next time you hit your abs!

How many reps?

22 Friday Aug 2014

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” how many reps should i do?” i get asked this a lot typically when guys are weight training so I’m I’m going to clear up a few myths and give some advice on what i feel has worked for me. I personally go for anything from 10-15 repetitions purely because for me it gives me a great pump and I’ve still been able to build lean muscle and also gain strength using this rep range. However most commonly you will hear that anything from 4-8 reps is for strength training and 8-12 is usually muscle hypertrophy. Thats not to say that doing 4-8 reps won’t result in muscle growth because usually with any type of strength gains muscle gains will come hand in hand. Anyone experimenting with different weight training programmes and trying different rep ranges needs to remember that what works for someone may not work for yourself so i would recommend to just have fun with it and see what works best for you. Another point i wanted to focus on is that doing for example a classic muscle building 8-12 rep range will not necessarily build you muscle if your diet isn’t spot on. I would say any kind of gains or fitness progression comes from 60% diet and 40% exercise so be sure to eat clean and you will begin to see progress in no time!

Give 100%

One of the main problems i see with guys lifting weights in gym other than awful technique is not giving it 100%. On your final rep of every set you should just about be able to finish the rep and be absolutely exhausted! i see so many people getting to their final rep and then completing it with ease? your gains are made in the final few reps and they should be the hardest. if your finding yourself completing them with ease you need to up the weight otherwise you will never progress. 

Over training

20 Wednesday Aug 2014

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Over training is a subject that i think many people disregard and don’t even think about as they are to busy trying to improve their fitness or pack on as much muscle as possible. This is great, however the majority of people don’t actually realise that overtraining can massively effect your fitness goals or muscle gains or even result in injury. To improve on any aspect of fitness you need to overload your body to some extent for a fair amount of time, however you still need to have rest days to let your body completely recuperate and adjust to the physical demands A Typical week for me i probably train anywhere between 4-6 times but i always make sure i have one or two rest days where stock up on all the nutrients i need to prepare me for the up coming workouts.Overtraining will eventually result in your gains slowing down or stopping all together! Make sure you rest. i get it its hard for some people as if your like myself and you love training you feel lazy or agitated when your not in the gym but for your own sake be sure to have some chill time.

Some of you are probably not sure what the signs of over training are so here are a few common symptoms:

Constant muscle soreness

Trouble sleeping

Feeling weak and tired 

Weak immune system 

Lack of motivation

If you have any of these signs or your now thinking that your overtraining just have a few days of or if your a heavy weight lifter why not try and swap the weight sessions for a few light cardio sessions instead?

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