Body Building

Exclusive Insider workout routine revealed from Josh Lenartowicz!

Exclusive Insider workout routine revealed from Josh Lenartowicz! There's no denying that building muscle takes nothing more than working hard and eating well but for most of us it just isn't that simple. Josh Lenartowicz, Australia's highest ranked Professional Bodybuilder, has been kind enough to share with us his King of the Gym Training System. It is designed for quick and consistent muscle growth to get you jacked and shredded no time. KING OF THE GYM TRAINING SYSTEM  Two week...

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Ab Training — Not Just a Pre-contest Thing

It’s very common for bodybuilders to avoid ab training entirely in the off-season, only grudgingly working them in the final 10-12 weeks before a contest. Ab training ranks up there with cardio as one of those boring necessary evils at times. 1) Floor Crunches 4 sets of 15-20 reps Every ab workout starts with some type of crunch, the most basic of all abdominal movements and one that requires absolutely no equipment. Even though the rep range is listed as...

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Make Quick Arm Gains in 4 Weeks

If you want to make gains on a certain muscle group you need to do one of three things; 1) increase volume 2) increase weight used or 3) increase frequency. As we all want bigger arms, I’m going to focus this blog on blasting biceps into growth. You need to prioritise a muscle if you want to improve it. Aim to work your arms twice per week leaving 3-4 days between each arm session. Your first arm workout for the week...

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Volume and Recovery

  When planning your next block of training whether it be for strength, muscle growth or power you will need to carefully balance volume with the increase of strength & recovery times. Being a natural athlete I know from experience I need extra recovery time during the last few weeks of my training programs. There has to be a trade off between the amount of weight I am lifting & the volume & frequency of the workouts otherwise I will...

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Stretch for Muscle Growth Success

One of the questions I find myself being asked most often as a trainer/coach is "should stretching be done before weight training as a warm up, or during a workout? Or should it wait until after you are finished? Not only can stretching the wrong muscles at the wrong time hinder your progress, but it may also cause muscle pulls and strains. When To Stretch: Stretching a cold muscle can cause injuries ranging from minor strains to actual tears. Research shows that...

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Cheat Meals Vs Refeed Meals

A cheat meal is normally a weekly/fortnightly meal that is high in sugar, fat or any unhealthy additives. People consume cheat meals to take a break from their strict dietary regiments that normally contain bland or less flavorful foods. What many don't realise is that cheat meals actually provide necessary nutritional benefits for dieting individuals (especially people on fat-loss plans). The key purpose of a cheat meal is supplementing any calorie deficit an individual is going through as a result...

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Reps, Rest and Results

Regardless of what body part you are exercising, it is always advisable to experiment with a variety of rep ranges and rest periods to see what yields the best results for you. Changing your reps and rest time also facilitates ongoing growth by your body from acclimating to a consistent routine. When adjusting your number of reps and rest periods between sets; you should always decrease rest time as you increase reps/decrease weight and vice versa. For instance, when working...

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5 Additions You Need in Your Diet

In this article, I will go through 5 foods that have made a huge impact in my progress as a bodybuilder while outlining the nutritional benefits these foods provide.   Oats Oats are a wonderful source of complex carbohydrates. Unlike simple sugars, complex carbs won't cause a spike in your blood sugar after you eat them. Oats provide a good source of slow burning energy, as well as many important nutrients such as fibre, selenium, zinc and magnesium. Oats have...

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9 Tips to Gain Muscle

It is pretty safe to say that most peoples' fitness goals are centred around having a muscular, lean physique. Getting to that perfect physique requires a lot of hard work and dedication. So here are 9 tips that outline the principles and keys to a successful bulking program. These tips can be used by everyone who is looking to gain muscle and perfect their physique. Pick Your Goal: Bulking or Cutting Unfortunately, there are a number of factors that make...

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Compound or Isolated?

Compound or Isolated? that is the question. If you are relying exclusively on compound exercises to grow muscle, you may not be utilising your full potential. Doing compound workouts will allow you to hit the most muscles doing fewer exercises, but this doesn't necessarily translate into building muscle at the most optimal rate. On the other side of the spectrum are isolated exercises. While they might not be as functional in terms of real world applicability. (When was the last...

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