Intelligent Bulking

The process of manipulating your body through exercise and nutrition is undoubtedly a science. Our fitness journeys are merely ongoing scientific experiments we are conducting on ourselves. Therefore, we can use the scientific method to actually come pretty close to figuring out our perfect macronutrient rations in order to facilitate muscle hypertrophy while minimizing fat...

How to spot correctly

Spotting in weight or resistance training, is the act of supporting another person during a particular exercise andis used for 2 things: It is used to help the person performing the lift (the lifter) get the absolute most out of his set by making it possible for him to do forced reps. It is used to ensure the safety...

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...

Courtney-Leigh Clarke

Courtney-Leigh Clarke Height: 1.74cm Year round Weight: 69kgs Stage weight: 63kgs Profession: Mental performance professional, Speaker and online conditioning coach Instagram: @courtsclarke345 Facebook: Courtney Clarke Sponsors: Redcon1, Trifocus Fitness Academy, Shrink Toning.   Through my personal journey of 5 years in the industry and my experience working with other individuals, one thing that has been such...

Blood flow restriction (BFR) training: Training systems explained

Blood starvation, blood flow restriction (BFR) or occlusion training is a training system by which you restrict the venous return of blood flow from the muscle while performing low intensity resistance training (approximately 20% - 30% of 1 rep max). What this means is you are allowing blood to be pumped into the muscle but...

Arnold Vosloo: My career in fitness

When I started this blog, I wanted to provide people with the knowledge that would help them achieve their fitness goals and leave them feeling more inspired and motivated. With that being said, from now on, every Monday I will be getting someone that has inspired me to write a guest post on something they...

Periodisation: How to make sure you are maximising your gains

Periodisation is a fundamental tool when trying to achieve maximum musculature hypertrophy, as it is the logical way in which you organize and sequence your training in order to force muscle adaptation. Periodization is not only used for maximising musculature hypertrophy, its principals can be adapted to almost all forms of training such as strength...

RPE: How to measure if you’re training hard enough

At the heart of every training program is Intensity (load), frequency (how often you train) and volume (reps x sets). Today I am going to focus on intensity, i.e. load. Correctly loading weight onto the bar or selecting the correct dumbbell weight is a very tricky skill that most inexperienced, as well as some experienced...