WORKOUT: Armed for action

Your arms are involved in every upper body workout, which means they’re exposed to seriously heavy weights during back and chest sessions. That’s why your dedicated arm training sessions can generally focus more on developing definition, rather than size. It is also an opportunity to work on your grip strength so that you can pull […]

Over training

Are you overtrained or under-recovered? There’s a difference…

Overtraining is a term often used, but just how concerned should you be about this condition? How much training is too much? Look for these common signs to determine if you’re overtrained. In the context of exercise and training, doing β€œtoo much” can relate to volume, both in terms of time or total distance, and […]

The mass builder’s shopping list

Eating for mass can be exhausting. Physically consuming the volume of food required to hit your daily calorie target is often the hardest part of a mass-building diet. Recommended calorie intakes for those looking to gain significant size, particularly hard gainers, often exceed 3500 calories a day during a mass building phase, which is an […]

The importance of active recovery

Believe it or not, there’s a right way and a wrong way to recover. The concept of taking a full day off from your usual gym routine to recover is an old-school idea that needs a serious refresh.

5 Ways to increase protein intake

Boost your daily protein intake

At its most basic level, the formula for building muscle is simple: train, eat, sleep, repeat. Read more on 5 effective ways to boost your daily protein intake.

Train like a warrior

Mixed martial arts (MMA) athletes are some of the fittest humans on earth – they have to be because it’s one of the most physically demanding and athletically challenging sports out there.