What Is the Best Diet for Fat Loss? Keto, Fasting, Low-Fat and More
Compare keto, fasting, low-fat and Mediterranean diets for fat loss, muscle retention and training performance, based on current research.
How Much of a Calorie Surplus Do You Need to Build Muscle?
How Much of a Calorie Surplus Do You Need to Build Muscle? A calorie surplus for muscle gain does not automatically need to be large. Most natural lifters do not need 500 calories per day or more above maintenance to build muscle. [3,6–9] A defensible starting point for many lifters is somewhere between maintenance and […]
The Only Beginner Gym Workout Plan You’ll Ever Need
The Only Beginner Gym Workout Plan You’ll Ever Need Table of Contents Walking into the gym for the first time can be overwhelming. Rows of machines, racks of weights, people who all seem to know exactly what they’re doing, it’s easy to feel lost. The good news? You don’t need a complicated plan, fancy exercises, […]
The Ultimate Guide to Designing Training Programs for Maximum Muscle Growth: Insights from Research and 10+ Years of Coaching Experience
The Ultimate Guide to Designing Training Programs for Maximum Muscle Growth: Insights from Research and 10+ Years of Coaching Experience This will be a complete guide of the main information you will need to construct training programs to maximise muscle growth and improve the look of your physique. As everyone is unique, what program is […]
How to low bar squat for strength training and powerlifting
This article is a complete and detailed guide on how to low-bar squat efficiently. By following the technique points outlined in this article, you can maximise the weight you can squat and minimise injury risk.
How to improve your squat depth to achieve a full squat range of motion
This article will cover the main variables that affect an individual’s ability to achieve a full-depth squat. The main factors to consider are flexibility and mobility, squat technique and individual anthropometrics. Each of these will be explained in detail along with practical applications for improving your squat depth.
Fix a deadlift technique error caused by poor shin angle
Learn why you should not sit your hips back before squatting There are many small technique adjustments in the squat, which affect the efficiency of the movement. A common cue when squatting, which some people are told or use, is to sit the hips back. In a way, this is partially correct. However, it can […]
Why you should not sit your hips back before squatting
Learn why you should not sit your hips back before squatting There are many small technique adjustments in the squat, which affect the efficiency of the movement. A common cue when squatting, which some people are told or use, is to sit the hips back. In a way, this is partially correct. However, it can […]
How to guide to calculate calorie deficit, maintenance & macros
How to create a calorie deficit, calculate maintenance calories and macros Nutrition plays an important role in improving performance, efficient recovery, and body composition. As a coach specialising in powerlifting, I understand the importance of calorie intake and macronutrient distribution for optimal results. This guide will provide a step-by-step approach to calculating calorie requirements and […]
How to fix an uneven barbell during squats
Learn how to fix an uneven barbell during squats In powerlifting, the squat is a fundamental movement, but an uneven barbell can compromise movement efficiency. This explainer video and post will explore why an uneven barbell occurs during squats and provide practical solutions for powerlifters at all levels. As a personal trainer specialising in powerlifting, […]
How to minimise your feet slipping when bench pressing
Learn how to minimise your feet slipping when bench pressing Feet slipping during the bench press is a prevalent issue in powerlifting. An issue that seems to be apparent is people are looking for the ‘perfect’ foot position to maximise leg drive. However, there is no perfect position; a range of foot placements can be […]
Should you bulk or cut?
Whether you should cut or bulk can be confusing. Watch this video that explains how to approach it while maximising their strength gains.
How to deal with symptoms of dieting to lose body fat
When in a calorie deficit to reduce body fat, it’s common to encounter various negative symptoms. This free video explains how you can deal with them
Why Is My Deadlift So Weak?
Does your deadlift lockout feel really hard and slow? Watch this free video to explain what is causing it and how to fix it
How To Self Unrack On Bench Press?
This guide will cover how to self-unrack a bench press so you don’t need someone to help. Watch the free video
Learn about Attempt Selection for Powerlifting
Learn about attempt selection for Powerlifting Attempt selection in Powerlifting refers to the strategy used to choose the weights you will attempt for the squat, bench press, and deadlift. The video below will explain the process for Attempt Selection for Powerlifting. Part 1 – Is for coaches and considerations when selecting attempts for different types of […]
Why does the bar bend during your squat
You may experience an issue where the bar bends during your squat. We explain why this happens and whether it is safe or not to continue
What’s the difference between Hypertrophy & Strength training
Many people visit our gym and ask the question of ‘Hypertrophy vs Strength training’ so we explain the differences and which one is right for you
Improving bench press strength
We share some of the most important advice about how to improve your bench press strength
How to set up your calories and macros complete guide
A totally free, complete guide on setting up your calories and macros to lose or gain weight. Includes sample calculations and workings.