Tag Archives: ripped

Reverse rep bench press

29 Thursday Jan 2015

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The reverse rep is my favourite way to bench press! It completely shreds all your muscle fibres in your chest and you gives you an amazing pump. The reverse rep technique is great for anyone who is trying to overcome a plateau or maybe your simply bored of your usual chest routine.

How to:

 

For those who are unfamiliar with the reverse rep, its basically when you get in the starting position on the bench as you usually would. You then lower the bar very slowly until the bar touches your chest, then your spotter will take the weight and bring the bar up for you or give you alot of help. You then lower the weight again slowly and repeat the same procedure. It should take you about 10 seconds for the bar to be completey touching your chest on the eccentric phase of the rep and then about 2-3 seconds to lock out on the concentric upward phase. The spotter should take about 70-80% of the weight when they help bring the bar up.

I usually do this every other week when i train my chest, For example on week 1 i will do my usual chest routine then on week 2 i will mix it up and add in the reverse rep presses. Note that you will have to drastically reduce the weight. So don’t try and press your usual weight because you struggle. I would also advice to completely stretch your chest of and warm up before trying this to avoid damaging any of your muscle as this technique is pretty advanced.

Give it a go and see how you get on x

Bicep and tricep superset workout

25 Sunday Jan 2015

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Bicep and tricep superset workout
The fastest way to growing muscle on any part of your body is to hit it as hard as possible with high intensity. This workout will hit every angle of your biceps and triceps, exercising them back to back will also give you an amazing pump!

Dumbbell bicep curl x Close grip bench press – 3 sets of 8-10 reps per exercise

EZ curl bar bicep curl x EZ curl bar skull crushers – 3 sets of 8-10 reps per exercise

Sinlge arm isolation dumbbell curl x Sinlge arm dumbbell kickbacks – 3 sets of 8-10 reps per exercise

Tricep rope extensions x Bicep rope hammer curls – 3 sets of 8-10 reps per exercise

Weighted chin ups x dips – 3 sets of 8-10 reps per exercise

Ab blast circuit

22 Thursday Jan 2015

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This circuit based workout will engage your entire core and really fatigue your abs and obliques. Spend no longer than 30 seconds on each exercise and then change. Once the circuit has been completed once, take 30 seconds rest and then repeat 4 more times (5 sets).

Hanging leg raises – 30 seconds

Cable pull down crunch – 30 seconds

Sit ups – 30 seconds

Double crunch – 30 seconds

Oblique teapots – 30 seconds

 

Low carb not no carb

18 Sunday Jan 2015

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Since the new year has come around and everyone is jumping on their health kick, I’m hearing a lot of people are going on a no carb diet in a desperate attempt to lose weight and get in shape.

The above picture is a recent editorial i shot for Rollacoaster magazine. Notice that my body fat is fairly low at about 8%. Many people assume that i eat 0 carbs to get my body fat this low, so everyones pretty surprised when i tell them i eat a high amount every day. 0 carb diets are not healthy, you can achieve great results whilst eating carbs, just make sure they are the right kind of carbs.

What carbs should i eat?

You don’t need to cut out carbs all together, all you need to do is swap the bad carbs for the good. An example of this would be swapping white rice for brown rice, or swapping white bread for wholemeal bread. The Hovis wholemeal bread i eat contains roughly 14g of carbs per slice whilst the white bread contains around 25g of carbs per slice. Little changes to your diet like this will massively help you achieve your weight loss goals. Another carb that i consider to be a “super carb” is SWEET POTATO. Sweet potato does not only taste great but its full of nutrition and gives me a great energy boost if i include them into a pre workout meal.

Energy

If your getting serious about training your going to need plenty of energy to get in a good workout and eating 0 carbs will result in tiredness/half hearted efforts in the gym. A well balanced diet mixed in with some high intensity cardio and resistance training will be much more effective than just starving yourself of carbohydrates altogether.

 

 

 

Keep in compound #TOP5

14 Wednesday Jan 2015

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When it comes weight training you need to forget all the fancy exercises you see on youtube and remember that these 5 exercises are the best when it comes to building strength and muscle.

1. Bench press – This exercise is probably the single most effective exercise when it comes to building muscle and strength in your upper body. Not only will you feel it in your chest but you will also make strength gains in your shoulders and triceps too. If you already have this incorporated into your workout then try some bench press variations like using drop sets of even super setting it with another chest exercise to really help burn out the upper body.

2.) Military press – Barbell military press is another great compound exercise which works mainly your deltoids but again helps with strength gains in other areas. If your using this exercise in your shoulder workout i would recommend doing this as your very first exercise. Then go into targeting the smaller areas or your shoulders after.

3.) Squat – Many people just assume that squatting will result in strong legs but the squat will help you build strength in every area of your body. Not only that but when you squat your body releases testosterone which is a natural growth hormone that your body needs for muscle to grow. So using this exercise in conjunction with everything else is great.

4.) Bent over barbell row – This exercise is one of my favourite when it comes to training my back. Its physically demanding but its one that will really help pack on the muscle. Be sure to keep good form when doing this exercise and ensure your back doesn’t begin to bend.

5.) Deadlift – This mainly targets your lower back but like some of the other exercises I’ve talked about its also great for your entire body. For me, this is my favourite exercise because its one that i feel really pushes my whole body to the point of exhaustion. I sometimes spend a whole session just focussing on this exercise and perfecting my technique. Its extremely important that you warm up before deadlifting and also do 1 or 2 warm up sets. Its so easy to get injured if this exercise is performed incorrectly.

Total body superset workout

06 Tuesday Jan 2015

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Dumbbell chest press x Dumbbell shoulder press:

3 sets of 10-12 reps per exercise

Dips x Single arm dumbbell row:

3 sets of 10-12 reps per exercise

Bent over barbell row x Pull ups:

3 sets of 10-12 reps per exercise

Bicep curl x Tricep rope extension:

3 sets of 10-12 reps per exercise

Dumbbell lunges x box jumps:

3 sets of 10-12 reps per exercise

 

Abdominal rope pull down x Hanging leg raise:

3 sets of 15-20 reps per exercise

 

 

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

 

Back and bicep blast

23 Tuesday Dec 2014

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Pull ups x Lat pull down 

4 sets of 8-10 reps per exercise

Bent over barbell row x shrugs

4 sets of 8-10 reps per exercise

Single arm dumbbell row x Deadlifts

4 sets of 8-10 reps per exercise

Dumbell bicep curl

4 sets of 8-10 reps

Hammer curl

4 sets of 8-10 reps

preacher curl

4 sets of 8-10 reps

Seated single arm isolation curl

4 sets of 8-10 reps

 

Legs and abs workout

14 Sunday Dec 2014

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Here is a intense high repetition based leg workout, followed up with some core burning abs. The reason i chose to put the two together is because when training legs and performing exercises like squats, alot of natural testosterone is being released which helps with all round fat loss. So adding an ab workout at the end will help you burn of that extra fat around your stomach area you’ve been trying to lose.

 

Barbell squats:

4 sets of 12 – 15 reps

Hack squat:

4 sets of 12-15 reps

Single leg dumbbell lunge:

4 sets of 12-15 reps per leg

Quad extensions:

4 sets of 15 reps

Hamstring curls:

4 sets of 12

 

Hanging leg raise:

3 sets of 10-15 reps

Weighted sit ups:

3 sets of 15-20 reps

Exercise ball crunches:

3 sets of 15-20 reps

Double crunch

3 sets of 20-40 reps

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