The road to Diamond calves: Calfs explained

Calfs are infamous for being the hardest muscle to grow due to the fact that we are constantly using them everyday for both walking and stabilization. However there are ways of adjusting your training to promote maximum musculature hypertrophy, but first we need to know the anatomy as well as what the various calf muscles...

Is a calorie really calorie?

The saying “a calorie is a calorie, is a calorie” has been around for a while, fulling the sails of every If It Fits Your Macros (IIFYM) follower. You see “a calorie is a calorie, is a calorie” is a bit of a trick because a calorie will always be a calorie as it is...

Glute focused 5-week workout program

Like all of my programs, this 5-week, glute-focused workout is deeply rooted in progression. Below is an example of how I tell my clients to track their progression: There are only two things you need to track every week to ensure constant progression: the load you are using and the overall Rate of Perceived Exertion (RPE)...

Deloading: What is it? and how to incorporate it into your program.

What is a Deload? A deload is a planned period of rest, aimed to aid in recovery and prevent injuries. Essentially during a deload you would train at a slightly lower weekly volume, frequency and intensity. This is done by reducing the total number of weekly sets performed, the total number of times a specific...

Quads Explained

The anterior portion of the thigh, known as the quadriceps or “quads”, forms one of the biggest muscle groups in the body. There are many schools of thought on how to best train the quads. Some prefer high volume work whereas others may prefer heavy loads at a lower volume. In this article I aim...

Free 18-Week Physique Training Program: Weeks 1-6

Split: Monday: Chest and Triceps Tuesday: Shoulders Wednesday: Arms Thursday: Legs Friday: Shoulders Saturday: Back and Biceps You are to perform the above split for four weeks where you are aiming to progress each week. You can progress in one of three ways: Increase intensity (load) Increase repetitions at the same load Decrease in total...

How To Build A Cobra Back: Back Explained

Back is one of the largest muscle groups in the body, and can be broken down into 3 groups: Superficial Intermediate Deep With regards to this article I am only going to be explaining with reference to the superficial back muscles, as these are the muscles bodybuilders are most concerned with. Superficial is defined as...

Gordon Stevens

 My name is Gordon Stevens and I am incredibly blessed to be here and have my health today. My story took a turn for the worst 7 years ago. After coming home from dinner I was attacked by 3 guys breaking into my flat in the 3rd floor. In the altercation I got hit in...

Volume = Gains: German Volume Training

German volume training (GVT) is a training system that was popularised in the mid 1970’s by the German national weight-lifting coach, Rolf Feser. In the past, this training system was used to increase overall lean body mass, in preparation for a competition. What is German volume training? GVT is a training system whereby one performs...

How to maximise chest growth: Chest explained

Anatomy The pectoral region comprises of four muscles; the pectoralis major, pectoralis minor, serratus anterior and subclavius. However in this article I am only going to be discussing the anatomy of the percoralis major, as it is the largest and most superficial of the four muscles. The pectoralis major is also the most pertinent muscle...