Let’s face it. A big chest and a strong bench are the two ways we compare ourselves to other guys in the gym. But the truth is that your bench numbers don’t mean anything if your form is not on point! And it’s probably the biggest reason your chest isn’t growing. By “fixing” your bench press form, you’ll recruit more muscle fibres in your chest, and you’ll induce more muscle growth as a result. The first bench press form mistake is something most people are aware of yet tend
WHAT DOES IT TAKE TO GET THE TRANSFORMATION BODY YOU WANT?
Step 1 is raising your standards.
It sound's stupid and simple, but the truth is it's the truth. Turn your should's into must's. Your SHOULD'S only get done when it's convenient for you.
Bute when it's MUST's, and it's challenging to do those people with amazing results still found a way.
+ I should prep my meals, but instead, I'll grab some crappy high-calorie junk food tomorrow.
+ I should go workout
If you ask most guys, they will say they want bigger arms. Big arms are never going to go out of style. Big arms are one body part that most women find sexy. They say it makes them feel safe. No JOKE Here’s my advice to filling out that t-shirt looking like your favourite superhero. DOING ENDLESS AMOUNT OF BICEP CURLS AND TRICEP EXTENSIONS Yes, it will help your arms grow, but it's going to massively limit your growth if you still want to have good looking chest and back. Li
To stop those back muscle gains slipping away, I recommend getting around 8 sets at least a week. The back isn’t a single muscle; it’s made up of many muscles. The back makes up two-thirds of your torso, so way more focus needs to be put on back training over mirror muscles like the chest. Most lifters are around 10-12 sets a week of direct back work to make gains. The sweet spot for most lifters is around 16-20 sets. That wants to be split evenly across vertical and horizont
Why Exercise Makes You Happy Sure, you know exercise is good for you. It keeps your weight in check, makes you stronger and fitter. But did you know that exercise can also make you a happier person? It's true. When you work out and stay active on a regular basis, it's not just a coincidence that you feel less stressed out, less anxious, and generally happier. It releases happy chemicals into your brain. Dopamine, a chemical that plays a role in happiness, is a neurotransmitte
Below is an outline of the advice, tips, and tools I teach my clients when setting up their diet. STEP 1 You must be in a calorie deficit. If you're not losing weight, then you're not in a calorie deficit. To find out how many calories you need is a bit of trial and error and depends on a few factors, one being activity levels. Generally, I recommend men start with 2000 calories daily and females 1500 calories daily, then reassess at the end of the week. STEP 2 There's a fant
Albert Einstein quoted that the definition of insanity “Is doing the same thing over and over again, but expecting different results” How many more times are you going to keep attempting that same crash diet losing a large amount of weight in the beginning to then only to put it back on again? I’ve been there myself making all these dieting mistakes many times over, going in with the all or nothing approach only to fall off track and feel fed up & frustrated yet again. I was
DIETING AND SOCIALISING 🍹🍸🥗🍕🍺🎉 When going through a dieting phase, eating out and socializing shouldn't be getting in the way of you losing weight each week. Let me show you how all my clients and I have done it and not missed out on a single moment with family and friends. Firstly, let's start thinking of weight loss across seven days and not just 24 hours. For me, to lose 1-2 pounds at the end of the week, I need to be eating 2500 calories daily, now multiply this by
If weight loss is your goal, start by asking WHY then repeat this five more times each time you give an answer. Here’s an example I used with one of my clients: 1. Why do you want to lose weight? Because I am not happy with the way I have let myself go, and want to lose 4 stone. 2️. Why do you have to lose 4 stone? Because I want to fit back into a 32inch pair of jeans. 3️. Why does that matter? Now I’m at 42inch and 15 years ago when I was in a 32inch pair of jeans I looked
Protein is the number 1 most important nutrient for building muscle. If you don't get enough through your diet, your health, fitness and body goals are going to suffer. For this reason, people who want to build muscle need to eat a higher amount of protein and lift weights, of course. It's well documented that a higher protein intake helps build muscle and strength. People who want to hold on to muscle they've already built may need to increase their protein intake when losin