9 to 5 Strength 9 to 5 Strength

  Three ingredients – Sugar, Salt and Fat – contribute to the growing obesity epidemic across the world. A main source in our diet comes from PROCESSED FOODS, such as crisps, cookies, ready meals and other “convenience” food. The processed food manufacturers spent much of the 70’s and 80’s pumping vast quantities of each of these into the foods, in ... Read More »

While some people want to get as big as possible, others are interested in training for strength and not size. In fact, it’s possible to be stronger than these bulky bodybuilders without also being their size – take Olympic lifters for example. They have a strict weight class, and the focus of their training is on improving their Power to ... Read More »

Seated Cable Row This hits Rhomboids, Lower/Mid Traps and Lats. Keep your scapula depressed as best you can during the movement. Keep elbows in and pull to mid-torso. Squeeze shoulder blades together and briefly pause before returning to start.   Inverted Row Set the bar slightly higher than arm length, to allow torso to be off the ground at the ... Read More »

Subway – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% RDA, Yellow ... Read More »

My measure of a good book is that it improves the way you think about the world after reading it, and for me this book delivers. He goes into the research behind the mechanisms for our emotions and notes that certain types of happiness are an endless pursuit.   For example, beyond a “comfortable” level of income, you will have ... Read More »

The Supplement Industry is a Multi-Billion Pound Business. Sadly, the vast majority of Supplements on the Market are useless, if not actually BAD for us. Marketers have seen the opportunity to peddle ANYTHING in pill form, because we live in a world of quick fixes and magic remedies. If you want to see a huge amount of research done on supplement ... Read More »

Lose Fat Gain Muscle Welcome to a 10-part series that will mirror my Youtube Strength Series. Here you will learn ALL the basics for Losing Fat and Gaining Muscle. Lesson 4 – How To Eat To Gain Muscle Mass In Lesson 2 I set some guidelines for Protein, Carb, Fat and Total Calories, and set my own targets which i’ll ... Read More »

Here’s an Alternative to Whey Protein Powder for those guys and girls who can’t handle it (or are vegan!). Vegan Protein Powder – The Alternative To Whey I’m not Vegan. I did however make it a mission at the end of 2015 to make a greater percentage of my diet Vegan. The hardest macro-nutrient to do that with is Protein. ... Read More »

Lose Fat Gain Muscle Welcome to a 10-part series that will mirror my Youtube Strength Series. Here you will learn ALL the basics for Losing Fat and Gaining Muscle. Lesson 3 – Calories To Lose Fat Not Muscle In Lesson 2 I set some guidelines for Protein, Carb, Fat and Total Calories, and set my own targets which i’ll put below: ... Read More »

I’m caught in two minds here. The book covers all the basic principles, but having read a similar book prior to this, there was almost no new content. If you want one book for muscle gain and fat loss, read Bigger Leaner Stronger. What this book does cover in more detail is the macro-nutrients and strategies for eating the right ... Read More »