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Beginners

ppl

Gym Basics 1: Common Training Splits

December 13, 2018 Fraser_9to5 0

These articles are for anyone looking to start lifting weights for the first time. They’re also suitable for someone wanting to switch to a new […]

Gym Basics 2: Popular Workout Programs

February 4, 2019 Fraser_9to5 0

Here I want to discuss pre-made workout programs. This article follows on from Common Training Splits which highlighted ways to divide your training over a […]

Gym Basics 3: Exercise Selection

March 27, 2019 Fraser_9to5 0

Having looked at Popular Training Programs you might notice some of them dictate the exact exercises to use, while others give you the opportunity for […]

how to hex bar deadlift

How To: Hex Bar Deadlift

June 21, 2018 Fraser_9to5 0

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 […]

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Lesson 1: Seven Rules For Counting Calories

May 8, 2017 Fraser_9to5 0

Here you will learn all the basics for losing fat and gaining muscle. If there is one piece of advice I’d give to someone looking […]

Lesson 2: Calculate Your Macronutrient Needs

May 8, 2017 Fraser_9to5 0

Here you will learn all the basics for losing fat and gaining muscle. If you’ve been an A+ student you’ll have a few days of […]

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Lesson 3: How Many Calories Are Needed To Lose Fat Not Muscle

May 9, 2017 Fraser_9to5 0

Here you will learn all the basics for losing fat and gaining muscle. Lesson 3 – Calories Needed To Lose Fat Not Muscle In Lesson 2 […]

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Lesson 4: How Much You Need To Eat To Gain Muscle Mass

May 23, 2017 Fraser_9to5 0

Here you will learn all the basics for losing fat and gaining muscle. In Lesson 2 I set some guidelines for protein, carbohydrates, fat and […]

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Lesson 5: Nutrient Timing To Maximise Lean Muscle Gains

October 18, 2017 Fraser_9to5 0

Here you will learn all the basics for losing fat and gaining muscle. If you want to gain muscle you need a calorie surplus, and […]

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Lesson 6: Spiking Insulin For Muscle Growth

October 23, 2017 Fraser_9to5 0

Here you will learn all the basics for losing fat and gaining muscle. Insulin When you eat carbohydrate, the food will get broken down into […]

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Lesson 7: Increasing Insulin Sensitivity To Accelerate Fat Loss

October 24, 2017 Fraser_9to5 0

Here you will learn all the basics for losing fat and gaining muscle. In Lesson 6 I mentioned insulin resistance. If you are insulin resistant […]

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Lesson 8: The Best Foods To Gain Muscle And Lose Fat

November 8, 2017 Fraser_9to5 0

Here you will learn all the basics for losing fat and gaining muscle. Protein Sources Although not essential, something everyone seems to be taking is […]

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My Training Log

  • Full Summer Sprint Program (Mar 2023)
  • 7 Weeks to 100 Push Ups (Mar 2023)
  • 2009 Training Log
  • Full Winter Sprint Program (Sept 2022)
  • 7 Week Pullup Program (May 2022)
  • 30 Day Dead Hang Challenge (Apr 2022)
  • 8 Week Sprint Program (Mar 2022)
  • 2022 Training Log

Complete Guides

  • The Complete Guide to Training Your Biceps

    July 14, 2016 0
  • The Complete Guide To Training Your Triceps

    July 17, 2016 0
  • The Complete Guide To Training Your Chest

    September 1, 2016 0

Workout Programs

  • 7 Weeks to 100 Pushups – Results

    May 12, 2023 0
  • Madcow 5×5: Workout for Intermediate Lifters

    December 31, 2022 0
  • 7 Weeks to 50 Pull Ups – Results

    October 12, 2022 0

Popular Diets

    Monthly Challenges

    • ido portal 7 minute hanging challenge results

      Ido Portal’s 7 Minute Hanging Challenge – Results

      December 21, 2022 0
    • No Alcohol Challenge [January]

      February 24, 2017 0
    • squat challenge

      Daily Squats Challenge [February]

      March 6, 2017 0

    Self Experiments (N=1)

    • oura vs whoop

      Whoop vs Oura in 9 Graphs [Updated Monthly]

      May 25, 2023 2
    • HRV, Grip Strength and CO2 Tolerance

      April 15, 2023 0
    • hair growth supplements protocol

      Hair Regrowth Self Experiments

      March 15, 2023 4

    Exercise Articles

    • walking with a weighted backpack calories burned

      Walking with a Weighted Backpack

      December 7, 2022 0
    • how to use a massage gun

      How To Use A Massage Gun

      February 6, 2022 0
    • out of shape new year's resolution

      Why 92% of People Fail Their New Year’s Resolution [Part 1]

      January 4, 2023 0

    Beginners

    • ppl

      Gym Basics 1: Common Training Splits

      December 13, 2018 0
    • Gym Basics 2: Popular Workout Programs

      February 4, 2019 0
    • Gym Basics 3: Exercise Selection

      March 27, 2019 0

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