We all like shiny new stuff, both consuming and making. The online fitness world is no different. There are thousands of content creators vying for our attention and a 2-minute glance online yields countless ‘new’ exercise variations or protocols claiming to maximise your gains. New isn’t necessarily better, however, or
A body part split, often referred to as a bro split, sees you dedicating each gym session to just a single muscle group.
How much training volume is really needed to maximise muscle growth?
Is there an ideal number of times to train to maximise your muscle growth?
Start your powerlifting training the right way with our comprehensive 4 day strength building plan
Cutting, the process of reducing your body fat to better show off all the muscle you’ve spent many months and years growing
Is there an ideal weight and rep range to maximise your training?
Can you make the same or even greater gains training half the time?
If you’ve never been to a gym before, or lifted a barbell in anger, the world of the gym bro can seem confusing and overwhelming.
A high frequency, high volume training plan that’s laser focused on muscle hypertrophy.
How hard you work in the gym will be a key determinant of the results you’ll see. But do you need to train to failure to see your best results?
A well defined training programme is key for effective training and muscle growth. Make your own that’s tailored to your requirements.
Recording what you do in the gym and using the information to plan future workouts is essential to maximise your gains.
Reps in reserve (RIR) and relative perceived effort (RPE) are both excellent tools to help gauge effort and progress in the gym.
Cut through the nonsense with our research backed advice on protein intake to optimise your training and muscle building journey.
A 4 day hypertrophy split sees you dividing muscle focus across multiple gym sessions for maximum gains.
Meaningful well defined goals will drive you forward in life by defining success and informing your actions.
As important as the hard work in the gym is, it will all be for nothing if you don’t work equally as hard on your nutrition. The amount you eat and what you eat matters.
Progressive overload is perhaps the most important law in strength training and bodybuilding. How should you utilise it for maximum gains?
Building a body you’re proud of takes time and effort but it needn’t be complicated.
This 3 day workout plan is a great starting point for new lifters or indeed anyone after a solid full body workout.
An important mental aspect of effective training is mind muscle connection. But what is mind muscle connection, and how will improving it help your training?
Being in your 40’s doesn’t mean your gains should suffer. Follow our muscle building tips to commence or enhance your over 40 fitness journey.
Getting into the habit of recording all your workouts is vital for improving your performance in the gym, the weight you can lift and the way you look. Writing down your workouts is only half the battle, however. You need to also spend time looking back at your notes, reviewing
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Measure around the fullest part of your chest – keep the tape measure close under the arms
Size
Chest – Inches
Chest – CM
Small
31 – 34
78.7 – 86.4
Medium
35 – 38
88.9 – 96.5
Large
39 – 41
99.1 – 104.1
X-Large
42 – 45
106.7 – 114.3
2X-Large
46-48
116.8 – 121.9
Size
Chest – Inches
Small
31 – 34
Medium
35 – 38
Large
39 – 41
X-Large
42 – 45
2X-Large
46-48
