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When to Utilize Bilateral vs Unilateral Training

Pro Tips You Can Immediately Use In Your Training

Posted on August 18, 2022

When most people are given their first resistance programme many of the exercises will use both arms or both legs, known as bilateral training. This isn't necessarily a bad idea to build a base level of strength and co-ordination. However, once those foundations have been achieved, introducing single leg or arm exercise, known as unilateral training can offer up several interesting benefits.

Ensure Your Gains with Hypertrophy Training

All aboard the muscle-gain train. Hypertrophy training has just entered the station!

Posted on August 16, 2022

Are you struggling to get the t-shirt arm-busting muscles you dream of? Has the well run dry on your muscle-building gains?

Nordic Curls

Humbling and effective, Nordic Curls are amazing for your hamstrings.

Posted on July 14, 2022

Even before it was a hashtag, the Nordic Ham Curl was being used to strengthen and rehabilitate both athletes and non-athletes.

Ice Baths: When are they of benefit?

Are they as cool as all of the hype?

Posted on July 11, 2022

You don’t need to look far to see one of your favorite sports stars dunking themselves in a bath full of ice in the name of recovery. As we know, recovery is essential for progress. Therefore it would be reasonable to assume that having an ice bath to improve recovery would be advantageous but it all depends on what you are recovering from.

Best Weight Training Volume Strategies

More is More – Drop sets, Cheat Reps, and other Volume Strategies for Better Gains Weight Training

Posted on July 05, 2022

How can we increase volume without keeping us in the gym for hours weight training? These 8 volume strategies are the best for keep your gains on track in the home gym and commercial gym.

Why you need to start mace training, today!

Mace training is an easy and hugely beneficial add to your home gym routine, here's why.

Posted on June 28, 2022

Training with a mace isn't something from the middle ages, it's a modern and well-developed method to enhance or even replace your workout program.

Overcoming Strength Training Plateaus

Stuck on the same weight with your lifts? You might have hit a strength training plateau. But not to worry, we’re here to help you break through it.

Posted on May 17, 2022

Seeing your progress stall doesn’t have to be permanent. Make your strength training plateau a distant memory with these 5 tips.

Suicide Grip Bench Press: Friend or Foe?

Bench and dumbbell pressing efficiencies are clear, but at what cost?

Posted on May 13, 2022

Is this controversial grip best for your bench? Let’s run down the pros and cons so you can decide for yourself.

Why You Need to Start Strength Training Now

Make a Life Change and Give Strength Training a Try

Posted on January 26, 2022

Looking to lose a few pounds? You want a makeover from the inside out—one where you achieve the body you want and create a happier, more confident version of yourself. Strength training can help you do that and a whole lot more!

Gluteal Development for Functional Performance

Advanced glute dev with workout program.

Posted on January 07, 2022

Learn from two of the top names in bodybuilding competition and training how to develop your glutes like a pro. Andre Adams and Dr. Sunny Andrews provide an in-depth look and a one-day workout to kick start your training.

How to Recover After a Workout

Learn how you can reduce muscle soreness and bounce back faster from your training sessions.

Posted on December 29, 2021

How to recover after a workout: reduce muscle soreness, recover faster, and stay on track with your fitness goals using ice baths and more.

You Need a Strong Upper Back

Why building a bigger back will help build your entire body.

Posted on December 15, 2021

With your upper back training, you can expect better squats, benches, and deadlifts from here on out.

Nutrition Series: Meal Planning & Prep, Part 1

Learn the importance and how-to's of meal planning.

Posted on November 05, 2021

Time to put all of our basic nutrition to work where the “rubber meets the road” and talk about meal planning.

How to Break Through a Weight Loss Plateau

Scale Not Budging? Here Are 10 Foolproof Ways on How to Break Through a Weight Loss Plateau

Posted on October 27, 2021

Struggling with how to break through a weight loss plateau? Here are 10 ways to get you back to losing weight again!

SAID Principle

How to Leverage Progressive Overloading for Muscular Development

Posted on October 20, 2021

How to Leverage Progressive Overloading for Muscular Development

Top Workouts When You’re Short on Time

HIIT, Tabata, and EMOM are three quick workouts that can help you burn a lot of calories in a short amount of time.

Posted on September 15, 2021

Pressed for time? Does fitting a workout in seem impossible? Here are 3 quick workouts you can squeeze into your busy schedule to maximize calorie burn!

Intermittent Fasting

Is a diet that offers superior weight loss, better muscle retention... too good to be true?

Posted on September 08, 2021

Proponents of Intermittent Fasting will claim superior weight loss, improved cardiovascular health, decreased cancer risk, neuroprotective effects, improved glucose metabolism and lengthened life span as benefits of fasting.

Strongman Training at Home

To be a strongman requires exceptional functional strength that is not achieved through basic resistance training.

Posted on September 03, 2021

In this blog I will give an overview of what to expect in a basic Strongman event, the key adaptations to achieve by progressive overload in training, nutrition recommendations, injury avoidance and some home strength training ideas to add to your training.

Warming Up For Lifting Using Calisthenics Exercises

Calisthenics exercises are great preparation for heavy lifts later in training.

Posted on August 26, 2021

The most commonly practiced form of calisthenics, often used to supplement other forms of training such as Crossfit and weightlifting.

Top 10 dumbbell leg workouts

Friends don’t let friends skip leg day. Why? Because your friends don’t want you to have a massive torso with chicken legs.

Posted on July 08, 2021

Here's our top 10 dumbbell leg workouts to help you start off on the right foot and make your leg day much more interesting.

Summer Pump Workout Guide

Posted on May 27, 2021

As the days get longer and the weather gets hotter, you might find yourself spending more time without a shirt on. Here’s how you can get the pump you need to get you through the beach day feeling confident and cool.

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