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Smolov Jr. (Bench Press & Squat) + My Results

Smolov is a 13 week weightlifting program used to increase your strength in the Bench Press or Back Squat. It incorporates progressive overload, meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. There is, however, a shorter but equally intense program lasting just three weeks, known as Smolov Jr. I …

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Vert Shock Vertical Jump Program – Results & Review (Honest/Brutal)

vertical jump training program results

What is Vert Shock? Vert Shock is an 8 week vertical jump training program created by a former basketball player (Adam) and an elite dunker (Justin). The program mainly consists of plyometrics, which are jumping exercises that can be done on a gym mat/grassy area. One of the main selling points of the program is that it doesn’t require access …

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Hex Bar Deadlift Checklist

Below i’ve outlined some of the basic considerations I use when deadlifting with a Hex Bar (Trap Bar). To download this as a PDF simply Click Here.   Footwear. If possible, sturdy flat-soled shoes or bare feet are preferable to standard trainers. Avoid any shoes with a big heel. Shoulder-width stance. Your feet should be in a position where you …

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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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I Tried Six Different VO2 Max Tests – Here’s How They Compared

I had a look at 6 different ways of measuring your VO2max. I wanted to see how they all compare, and whether you need to test yourself to failure to get an accurate reading. What is VO2max? VO2max is a measure of the maximal volume of oxygen your body can use and it’s a good indicator of cardiovascular fitness. It’s …

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The Ultimate Fat Loss Guide

I’m not going to give you a set fat loss program to follow. Instead, I thought i’d take you through the basics of making your own program. This way you can take your existing diet and tweak it, rather than following some new¬†diet with a bunch of foods you’ve never tried (or don’t like!). Step 0: Baseline Measurements Before we …

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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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How to Increase Testosterone Naturally For Men

Let’s talk testosterone. We know it as the male sex hormone, but it’s produced by both men and women, and men produce about 20 times as much as women. Since we also use more, the levels in our bodies are about 8-10 times higher than women. Yes, women have testosterone, but far less, which is why it’s so hard for …

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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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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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