in this blog i will be breaking down the bicep and looking at exercises that just focus on the bicep to help you get more of an arm pump. The bicep itself is broken down into two parts the long head and the short head. One of the main reasons why people can not grow there arms to there max potential is because they don’t see the bicep as two sections and only focus on one section at a time. Not focusing on the two muscle groups will lead to a slow growth in your arms and usually makes people … Continue reading Biceps

Not only does doing core exercises help you get a more toned stomach, it also helps you with any of your heavy compound lifts like Squat, Deadlift, Bench press etc. It might make no sense to think how this is the case but when doing these lifts a lot of your power and explosive strength comes from your core. It also prevents injury for example when doing a squat you need a good core to do more heavy lifts without a good core it can lead to serious low back pain. Doing core workouts helps to stabilize and align the … Continue reading Core Workout Benefits

What is Creatine? Creatine is the number one supplement for improving performance in the gym. It is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise. Taking creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance. Creatine is not only good for your muscles 5% of your creatine intake goes into your brain, kidneys and liver. How does Creatine work? In your body, creatine combines with the chemical compound phoshagen to form phosphocreatine. During explosive … Continue reading Creatine

The most dreaded day for most of the population, Me Myself, I still haven’t found one person that enjoys this day. It is one of the most dreaded days but still as important as the others as every body needs a good foundation and your legs are your bodies foundation. I always find when doing legs it would help to do these with a partner as they will drive you on when u feel like quitting. Phase 1: Warm Up & Mobility Sets Reps Bike/Rower/Treadmill 1 10Mins Spiderman Rotations 1 10ES Reverse Lunge superset SL RDL 1 10ES Deep Side … Continue reading Leg Day

Pull day is the second day of training during the week, This day is mainly to focus on your back and for me personally I always include triceps into my workout for this day. As my push day my routine for this day will include a warm up session and show how much reps you should be doing. Phase 1: Warm Up & Mobility Sets Reps Bike/Rower/Treadmill 1 10Mins Scorpians 1 10ES Lunge With Overhead Reach 1 10ES Prone Swimmers 1 15 Reverse Flys 1 15 Phase 2: Glute & CNS Activation Monster Walks 2 15 Banded Clam Holds 2 … Continue reading Pull Day

Push day is one the main days for males in the gym as they see it as a day where they can focus on their chest and upper body. (Shoulders, Biceps, Triceps etc.) When training for push I usually like to do it twice a week as your body gets used training your chest and usually you come out of the gym after push day with very little aches and pains compared to your pull or leg days. For anybody wanting to do push day it would smart to do 1 day on and two days off so this will … Continue reading Push Day

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The Understanding of Warming Up The most underrated and under used activity in the gym is the warm, for every one in the gym this should be focused on massively. The reasons to warm up before you start your gym session are: Allows blood to travel around the body Prevents injury Stimulates the muscles you will be focusing on for that gym session Reduces muscle soreness after your session These reasons alone should be enough for any gym user to do a warm up because nobody wants to leave the gym with a sore body by doing half of your … Continue reading Warming Up