Home » Training Articles

Training Articles

Gym Basics – Exercise Selection

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 exercise selection. For these examples I’m going to use the Westside template which is known for its customisation. In the original WS4SB article you can find 6-8 possible exercises for each muscle group or movement …

Read More »

Gym Basics – Popular Workout Programs

Following on from Common Training Splits which highlighted ways to divide your training over a given week, I want to discuss pre-made programs. There are literally thousands of programs out there, varying greatly in quality, but the most popular ones tend to rise to the top as they get results. The ones you might see the most are from fitness …

Read More »

Gym Basics – Common Training Splits

ppl

These articles are for anyone looking to start lifting weights for the first time, or someone wanting to switch to a new workout program. I think if you have a basic understanding of the gym then every program you come across will make more sense and you’ll be more confident getting started. Where To Start The first thing you need …

Read More »

Improving Hamstring Flexibility

I’m in the process of improving my hamstring flexibility and wanted to share what I’ve learned. My method is to search the keywords on PubMed and look through interesting papers over the last 10 years. From there I use my Sports Science background to construct a training program that best reflects what the research shows to be effective. Before I …

Read More »

Gym Music Playlist

gym music playlist rock metal

I see a lot of threads that offer suggestions for music to listen to in the gym. I love music and rarely work out without it so I thought I’d compile a tracklist. I have quite an eclectic taste in music but for the gym I prefer Rock & Metal. My music collection has only grown slightly since 2006 and …

Read More »

Biceps Training – Key Rules & Sample Workouts

Start with Page 1 if you need Basic Anatomy, Articles and Videos. Key Rules For Bicep Training If you are a beginner, try training your biceps three times a week for six weeks.For the intermediate lifter, training them directly every 5-7 days is sufficient, as they train indirectly when you do other workoutsWork with 8-12 sets in a session, with …

Read More »

Triceps Training – Key Rules & Sample Workouts

Start with Page 1 if you need Basic Anatomy, Articles and Videos. Key Rules For Tricep Training Stick to 9 to 12 sets for TricepsUse a warm-up set of 10-12 reps at a lighter weight to get the blood flowing (this doesn’t count towards your 9-12 sets)To give variety to the muscle, use 3-4 exercises in your session, with 2-3 …

Read More »

Chest Training – Key Rules & Sample Workouts

Start with Page 1 if you need Basic Anatomy, Chest Exercises, Articles and Videos. Key Rules For Chest Training Up to 120 reps of Chest work per weekStart heavy, even doing a heavy single for CNS activation before your main set of bench pressTry to split 50/50 between Upper chest and Mid/Lower chest workIf you’re training chest, remember your triceps …

Read More »

Back Training – Key Rules & Sample Workouts

ws4sb training program

Start with Page 1 if you need Basic Anatomy, Back Exercises, Articles and Videos. Key Rules For Back Training If the goal is strength, use 4-7 reps per set If the goal is mass, use 8-12 reps per set If the goal is definition, use 15-25 reps per set Use 3-4 exercises, excluding Rear Delt/Upper Trap work Aim for 50-70 …

Read More »

Leg Training – Key Rules & Sample Workouts

Start with Page 1 if you need Basic Anatomy, Articles and Videos. Key Rules For Leg Training Compound exercises use 4-7 repsIsolation exercises use 8-12 or 15-20 repsLeg Extension and Leg Curl machines aren’t optimal because they are single joint movementsBased off 80-85% of your 1RM you should aim to complete 60-70 reps of leg exercises every 5 to 7 …

Read More »