Home » Training Articles

Training Articles

The Complete Guide to Training Your Biceps

bicep exercises

This article covers Basic Anatomy, The Bicep Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Bicep Training and Sample Workouts. Anatomy “The “biceps brachii” is the muscle crossing the shoulder and elbow joint. It has two “heads” (“bi-ceps” means “two-heads”), the long head and the short head. The short- head (inner) of the …

Read More »

The Complete Guide To Training Your Triceps

skull crushers complete guide exercises triceps

This article covers Basic Anatomy, The Tricep Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Tricep Training and Sample Workouts. Anatomy The “triceps brachii” is the muscle on the back of the upper arm, connected to the humerus and scapula bones, and to the ulna. They are the largest muscle group in the …

Read More »

The Complete Guide To Training Your Chest

complete guide training chest exercises

This article covers Basic Anatomy, The Chest Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Chest Training and Sample Workouts. Anatomy The Pectoralis Major is made up of two heads: the Clavicular (upper, near the clavicle) and the Sternocostal (lower, near the sternum). Beneath those muscles lies the Pectoralis Minor. The Clavicular head …

Read More »

The Complete Guide To Training Your Back

back exercises

This article covers Basic Anatomy, The Back Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Back Training and Sample Workouts. There are several key back muscles to train in the gym, so we’ll start at the top. Anatomy The Trapezius “Traps” muscles are the large triangular muscles in the upper back, between the …

Read More »

How I Improved My 2k Indoor Rowing Time In 8 Weeks

I started by researching online for training programs designed to improve my 2000m rowing time. The first articles I found pointed me towards either The Wolverine Plan or The Pete Plan. Both seemed like quite intense training programs and I was hoping for a less time-consuming alternative. After creating This Spreadsheet to collate a few other programs, I settled on a …

Read More »

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 …

Read More »

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 …

Read More »

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 …

Read More »

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 …

Read More »

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 …

Read More »