Weighted Dips The Upper Body Squat

Weighted dips

The latissimus dorsi are the largest muscle group in the upper body and probably hold the greatest growth potential. Their development however, is hindered by the fact that they cannot be trained directly. You need to utilise the arms to exercise them. The biceps therefore, being smaller and weaker, generally fatigue before the lats do. […]

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7 Useless Gym Exercises 


  Walk into any commercial gym and look at the floorspace the majority will be taken up by cardio machines of some type. Resistance training machines will also inhabit a sizeable portion of the gym relegating free weights and proper training space to little or non existence. Many machines in the gym are in my […]

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5 Rules For Building A Great Physique

Building a great physique

Building a great physique usually entails spending quality time in the gymnasium. This means training intensely enough to produce the over compensatory mechanisms required to initiate growth. Quality training means spending an hour or less in the gym. Training for longer is counterproductive. This will go some way towards attaining the full potential of your […]

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5 Great Squat Variations

squat variations

    For good reason the squat is known as the “king of exercises”. There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and […]

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10 No-No’s In The Gymnasium

no no's in the gymnasium

10 things to avoid doing in the gym The importance of gym etiquette cannot be overstated IMO. Unfortunately, there’s always some individuals in every facility (and over the previous 4 decades I have trained in many) who fail to abide by this golden rule. Im sure many of you will be familiar with some or […]

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20 Rep Hard-Gainers Squat Routine

Exercises to build size and strength

If you are a typical hard-gainer and struggle to put on weight then this hard-gainers squat routine is for you. This routine was originally called the “squats and milk” routine due to the fact that trainees would ingest a gallon of milk a day whilst following the protocol. The hard-gainers squat routine has been around […]

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Training Consistency is Key

Build Big Shoulders

  Well it’s that time of year again. The gym is already starting to look less full. The crowd that vowed to get in shape on Jan 1 are slowly dissipating. This happens every year without exception – the realisation that in order to change you have to work hard consistently for the long haul, […]

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