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Tag Archives: strength training

12 Core Exercises For Six Pack Abs

Here are the core exercises I used to get six pack abs in a recent training program. While I already had ab muscles, these exercises helped to sculpt the abs I ended up revealing through diet. Scroll to the end to see a video of all 12 exercises. Hollow Rock Popularised by Kelly Starrett, it’s a gymnastics move that involves …

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CT Fletcher: My Magnificent Obsession (Netflix) – Review

CT Fletcher is a former drug-free Bench Press champion turned motivational speaker. He rose to fame following a YouTube interview, seen below.  The opening credits contain my absolute favourite clip. A young CT, casually talking to the camera during pause reps with 180kg (405lbs) on the bench press. In his prime he managed a 295kg (650lbs) Bench Press and …

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How To Make A Sandbag/Powerbag For Conditioning Workouts

A sandbag is a great conditioning tool to incorporate into your routine. It’s also a great piece of home gym equipment so you can work out without going to a public gym. Personally i’ve used my sandbag for some of the 50 Greyskull Conditioning Workouts which i’ve been using for fat loss. Let’s get started… What You Need A bag of …

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Tools of Titans – Book Review

tools of titans book review

Tools of Titans is a collection of tips and tricks from the 200+ highly successful podcast guests Tim Ferris has interviewed. From Billionaires to professional athletes and actors, each guest is profiled in 3-5 pages of important information conveyed during their 1-2 hour interview. Tim’s podcast episodes have surpassed 200 million downloads, and once you hear them you can understand …

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Training For Strength Not Size: Avoid Getting Too Bulky

training for strength

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 …

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Seated Cable Row, Inverted Row, Power Shrugs, Lat Pulldown, Back Extension

back exercises lat pulldown close grip

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 bottom …

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This Is How Much You Need To Eat To Gain Muscle Mass

calorie needs gain lean muscle mass

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 put below: Workout Days: Protein …

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Seven Rules For Counting Calories

counting calories nutrition 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 1 – Calorie Counting If there is one piece of advice i’d give to someone looking to lose fat it’s to count your calories. This is not a practice reserved for slightly chubby young …

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The Perfect Physique (Netflix) Review

the perfect physique netflix

The Perfect Physique is a film that covers the lifestyle of a handful of Fitness Models and Physique Competitors. I watched it this week (April ’17) on Netflix. While it’s not strong on content I did try to make notes on what I personally found useful. The format is a “round-table” of around ten guys with great bodies. They discuss …

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How Much Protein Do I Need To Gain Muscle?

how much protein do i need to gain muscle

If you are getting advice from Muscle Magazines then it’s very likely they are over-estimating your protein needs. There are two reasons for this: 1) the advice is from bodybuilders who take steroids and can therefore utilise more protein, or 2) the article is trying to sell you a protein powder. At the other end of the scale are the …

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