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... Continue Reading →
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... Continue Reading →
How to increase your metabolic rate
When researching the topic of increasing your metabolic rate I was inundated with lists of tips and tricks to boost your metabolism, one of which said I could increase my metabolic rate by up to 65% by following what they prescribed. However in these articles no base line was established, leading me to believe the... Continue Reading →
Peak week protocols: Sodium and Water intake
I have been helping a friend of mine prep for his first men’s physique competition, this coming Saturday. Because this is my first time handling someone else’s prep, I haven’t been able to just rely on “what works for me”. As a result I have done a bit more research into the topic of sodium... Continue Reading →
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... Continue Reading →
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... Continue Reading →
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... Continue Reading →
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... Continue Reading →
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... Continue Reading →
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... Continue Reading →