Calf’s the hidden gun show

The Calf, let us look at the anatomy first. Firstly 6 Mistakes you should avoid when building big calves Mistake 1: Doing Calf Exercises at The End of Your Leg Workout Much like the rear delts on shoulder day, calves are often neglected—or saved for the last part of a leg workout, when you are tired and barely able to muster up the energy for a couple of half-assed sets. As you probably already know, muscles cannot grow if they receive subpar training. If you really want to

Routine sand program Ideas during Lockdown with and without kit

Routine sand program Ideas during Lockdown with and without kit So I posted up some cardio routines yesterday and to follow up on that hers some variations and ideas and routines I have used in the past So lets start with a basic walk/run routine Pick distances either trees, lamp posts or benches and start with simply walking 1 running 1 and so on until you have covered the distance you want to get to (5 k for my client), once you can do that distance comfortably run 2 walk 1

Cardio is it all about running

Cardio is it all about running We are in this strange time of lockdown, where gyms are all shut but we are allowed out for 1 hour a day at least to exercise. In this time many people are going out running, this is ok if 1/ you enjoy running or 2/ if you are actually able to run, but what happens if you don’t like running or cant run, maybe because of an injury or other medical/health reason, how do you build your cardio strength then, even if you are able to run, but haven’t

Training partners, the good, the bad and the ugly

Training partners, the good, the bad and the ugly This is one of those marmite moments, you either love a training partner or hate them. I have in the past had a few, some have been brilliant, and some have almost killed me. I think the one thing I can really be thankful for, was in the beginning I started training with a friend, we didn’t really know much about training but both wanted to get bigger and stronger, I guess it was me that wanted it more, so I did a lot of the r

Suns out Guns out

Suns out Guns out Well I am sure you have all heard the saying “suns out, guns out” well its that time again, t shirts and vest tops for the next few months, so how to build a decent arm? Well most newbies get it massively wrong as they over train the biceps massively, you see it in the gym all the time, a newbie comes into the gym with the intention of looking good in a t shirt and they hit arms from every direction, barbell curls, dumbbell curls, alternation curls, preacher

Top 3 Exercises to Look Great in Shorts This Summer

Top 3 Exercises to Look Great in Shorts This Summer First and foremost, the exercise to really build the legs is a squat, a nice deep squat (rom permitting) is by far the best exercise to build the whole leg. Does it have to be with weight? Not necessarily, but it helps. During this period of lock down many people have little or no access to “proper” weights Barbells and dumbbells, but you can still add weight, maybe by using a backpack stuffed with heavy home items, even a c


GET MOTIVATED, STAY MOTIVATED BE ACCOUNTABLE During this current situation (corona virus outbreak) and facing lockdown people have had to start working from homer, been unable to train at their local gym and generally missed out on their normal lives. Without lock down it is easier to keep focus, you get in the car and drive to work, you finish work and go to the gym, there’s a structure you can follow and the goals you have made are easier to adhere to, but what now, we get

Deadlift Deadlift Deadlift

THE DEADLIFT Jon Pal Sigmarsson once said “"There is no reason to be alive if you can't do deadlift." Probably One of the most important exercises in the strength athletes arsenal and definitely my favourite go to exercise both for strength and power gains and also as a rehab exercise particularly if I’m suffering from back pain. It recruits most of the muscles in the body, particularly the posterior chain, but also the arms and chest as well as the shoulder girdle and traps.


GH…. Human Growth Hormone This is something following on from my Blog post on Steroids, that I think can be of use as you age. My story here starts again, when I came back from Portugal, I Opened a gym shortly after my return, I had to put a lot of work into fitting out and decorating the gym and once open set about running the place. I started work at around 5.30am and didn’t finish until 8 or 9pm Monday to Friday and then Saturdays and Sundays too, working somewhere close t

“AFTER THE STORM” Getting back to normal after Covid-19, Steroids, a quick fix?

“AFTER THE STORM” Getting back to normal after Covid-19, Steroids, a quick fix? I remember coming back from Portugal in 2010 and going back into a UK gym for the first time in 10 years and being surprised on how many people where obviously on some sort of performance enhancing drug (PED), Before I left there where people obviously using them, but they tended to be the hardened bodybuilder, but coming back it was much wider spread and also in the bigger “Globo” gyms not just t