Category: Advanced techniques

Fitness. Diving. Lifestyle.

THE best abdominal exercise

Among the most common fitness questions, alongside how to get a bigger bench press or slim toned legs is the one that most people get into exercising for: the flat or 6-pack stomach. There are a lot of guys who can be pretty muscular but still have a belly or an undefined mid-section.  Equally there…
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Training Tips: The Hourglass or the Pyramid?

In an earlier post I wrote about the benefits of using low reps AND high reps, if you are beyond the beginner stage. Here I’ll go a step further and describe how to do this effectively in one workout. To sum up quickly the principles for best muscular development are: Low reps with heavy weight…
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What rep range should you use?

If you read a magazine or ask a trainer about the number of reps you should be doing for your sets you’ll probably get the following breakdown: If you want tone/endurance, do high reps i.e. 15-20 If you want the combination of strength and size then do medium to high reps i.e. 8-12 If you…
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A ‘trick’ to increase your lifts

Everyone knows about the power of the mind.  Mental attitude and belief are fundamental ingredients when it comes to making things happen, and although obviously there are physical limits, you’ll probably never get near them because you don’t believe that you can. I’m not saying that ‘if you believe it you can do it’ because…
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Advanced Template 1: Using Percentages

Experience level: 4-5 years + Frequency: 3-5 days per week depending on goals Type of training: 10-16 week cycles, building strength As I have mentioned before the definition of advanced is not necessarily the amount of time spent training. If you have spent the last 5 years doing bicep curls and playing on your phone…
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Nutrition Part 3: Bulking and cutting diets are not for you

This is the final part of a 3 part series dedicated to discussing nutrition and training.  Read Part 1 and Part 2. If you have taken even a passing interest in bodybuilding, weight training or strength sports such as rugby two words you will come across sooner rather than later are ‘bulking’ and ‘cutting’. These…
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