Focus On The Postitive

The positive aspect of a rep is when the muscle is contracting and is normally when you’re lifting or pushing the weight.

It’s during this aspect of the exercise where most muscle stimulus occurs.

Focus On The Postitive

Be Prepared To Train Hard

Genetics aside, one of the biggest factors that separates those who make modest gains from those who make serious gains, is their level of training intensity.

The saying ‘No pain no gain’ couldn’t be truer.

But remember to vary your level of intensity.

Keep it too high for too long & your progress will stall.

Be Prepared To Train Hard

Don’t Program Hop

Too many trainees read how a new routine is guaranteed to pack on the muscle & So they switch their current routine for this new one.

A few weeks later, the exact same thing happens & they switch again.

Don’t be one of these guys.

Give you routine a fair chance to see if it’s effective before moving on.

Don’t Program Hop

Vary Your Rep Range

Rep ranges generally fall into 3 categories:

1-5 for strength gains,

5-12 for size.

12+ for endurance.

The body can make gains in strength, size & endurance at the same time.

Include all 3 ranges in your routine to maximise your rate of progress.

Vary Your Rep Range

Minimize Or Eliminate Your Alcohol Intake

Alcohol has many negative effects on muscle growth including:

– lowers protein synthesis

– lowers testosterone levels

– causes dehydration

– increases fat storage

All your hard work in the gym & strict diet is completely wasted if your alcohol consumption is too high.

Restrict your alcohol intake to < 10 units per week.

Minimize Or Eliminate Your Alcohol Intake

Slow But Consistent Progress Is The Key

Moving from a 200lb bench press to 230lb bench press is an impressive increase and is very achievable if you do it 1lb at a time.

200lb will always feel like 200lb, but 201lb won’t feel much different.

Once you’ve done 201lb, next week, 202lb won’t feel much different, week after, 203lb….

Slow but consistent progress.

Slow But Consistent Progress Is The Key

Know When To Switch

Don’t stick with a training program if progress has halted.

Just because your current routine is meant to last for say 8 weeks, that doesn’t mean you have to stick to it even when progress has stopped.

Be careful that you’re not just ‘program hoping’ , but if progress has stalled, introduce some change to kick start things again.

Know When To Switch

Fish Oil - The Miracle Supplement

Do a search on Google for ‘fish oils’ & you’ll see that they’ve been linked as a preventive factor to just about every condition going including heart disease and cancer.

Everyone should be taking fish oils.

Take your fish oil daily in liquid form, if you struggle with the taste then capsules are just as good.

Fish Oil - The Miracle Supplement

Stop Chit Chatting In The Gym

Too many trainees see their visit to the local gym as a social occasion.

That’s fine if that’s what you’re after.

But if you want to get the most from your training and pack on some serious muscle,concentrate on nothing else expect training – focus.

You’re there to lift weights not to catch up on the latest gossip.

Stop Chit Chatting In The Gym

Squat Tip - Back Angle

During the squat, ensure your back remains at a constant angle to your body.

You want the power to come from your quads (& hip flexors) not your back.

Altering the angle places extra load on the lower back

Squat Tip - Back Angle

Your Good Health

Your Good health is the most important thing you’ll ever own & becomes more so the less of it you have.

Don’t ever let anything or anyone compromise it.

Your Good Health

Stick With The Big Three

If you’re after size & strength, stick with the big 3 – squat, deadlift and bench press.

Basing your routine around these 3 exercises will produce gains in muscle mass & raw power like no other.

Your entire body is worked intensely with these 3 exercises alone.

Stick With The Big Three

Train Pain Gain

If bodybuilding could be summed up in just 3 words then this trio does exactly that. Hopefully, you’re getting your regular dosage of these three and perhaps more importantly, in the right order!

Train Pain Gain