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...

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...

Hamstrings explained

Anatomy The group of muscles located in the posterior compartment of the thigh consists of the biceps femoris (long and short head), semitendinosus and the semimembranosus and are collectively known as the hamstrings. When acting as a group the hamstrings are responsible for extension at the hip (such as in a good morning) as well...

Hamza Isse: The power of the mind in the process of building your dream physique

Instagram: hamza_isse Facebook: Hamza Isse As human beings, from the day we discover life until the day we lose it, we were all given that incredible gift that is the mind. In this article I would like to discuss the power of the mind and how mastering it is so crucial to succeed in the...

3 need to know core principals at the heart of every good training program.

Volume, frequency and intensity are the three most important principles you can manipulate to ensure you achieve maximum results, be that strength or muscle gain. Intensity I know what you are thinking and no, intensity is not dictated by who can make the most noise in the gym or who looks like they are working...

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...