Nutrition

raining the glutes properly is an art, we break down the steps you need to take to do it properly. When it comes to not being able to build a bum most women will blame bad genetics.These two simple steps will have you looking incredible in no time The muscles in the glutes cause hip […]

It seems to be fashionable to be in one camp or the other. Calories are all that matter when trying to lose weight i.e. the eat ice cream for breakfast camp or the other camp you can eat as much as you want if it’s from the right food and you’ll never get fat.Both of […]

“Any training you do that takes up time and energy but has no benefit for muscle and strength gain”. 3 most common forms of junk volume Say you perform a hard set of 8-10 reps where you almost go to failure. This is effective training volume. This will cause plenty of mechanical tension and cause […]

Creatine is the most researched sports supplement in existence. It’s safe and effective.It increases strength, endurance and lean body mass. How does it work? The body has 3 main energy systems to create Adenosine Tri Phosphate (ATP) the bodies energycurrency. Supplementing with creatine increases your bodies phosphocreatine stores allowing you to producemore ATP which is […]

One of the age-old questions of training. Is how many work sets you should do per body part?You had the two camps. Arnold Schwarzenegger who swore by training high volume 30+ sets perbody part or you had Dorian Yates 6 times Mr Olympia who said you only need one work set perexercise and 5 work […]

Stretching is much more than just a couple toe-touches before lifting. Here we dive deep into the science and the correct protocol to follow. There are many schools of thoughts when it comes to stretching. Some say it will reduce exercise performance and some say It’s an absolute must when it comes to health longevity and […]

As most of us know nowadays. Sleep is vital to health and longevity. Good quality sleep is most powerful tool you can use for recovery. Forget all the latest supplements until your sleep is dialled in. Having chronic lack of sleep can have very serious effects on your health. In particular Heart health as shown […]

Is cardio needed for an exceptional body & mind… Mandsager, K. et al (2018) ‘Association of Cardiorespiratory fitness with long-term mortality among adults Undergoing exercise treadmill testing’, Jama Netw Open, 2018; 1(6): e183605, Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6324439/ The study undertaken by Mandsager, K. et al (2018) referenced above, took 122,000 participants aged 53 average and measured their […]

You all know the usual quote “abs are made in the kitchen”. Well, they’re half right. You all know the usual quote “abs are made in the kitchen”. Well, they’re half right.Better quote would be “Abs are built in the gym and revealed in the kitchen.” You need your body fat to be low enough […]

It’s all the rage now. Everyone is taking TRT to improve their performance in the gym, drop body fat and improve mental clarity. Top CEOs and people in all walks of life have said the effects are life changing.Low testosterone is a serious problem and it is becoming more and more common. Testosterone levels in […]