Unfortunately the world is a very unpredictable place. You can’t make your body strip 5kg (11lbs) of fat at the drop of a hat, any more than you can make your shares in bitcoin or the value of your house skyrocket.
In other words you can’t control the outcome, but you can control the behaviours that hopefully give you the best chance of achieving the best outcome possible. Continue reading Focus on Behaviours instead of Outcomes to hit your Fitness Goals

One thing often overlooked in training is your overall weekly gym training structure; Your training ‘split’. Chances are right now you’re following one of a very limited number of ways you could structure your week, and chances are you’ve been doing the same old training split for some time now. Continue reading What’s The Best Way To Structure My Training Week?

Many people would argue the Back Squat to be the King of lower body exercises, and the best quads builder out there. However, crowning the best lower body exercise is kind of like trying to decide who should rule the Iron Throne in Game of Thrones. You might have your favourite, but there’s pros and cons to all of them. Depending on who you are, they can either be your best friend or your worst enemy. But its easy to keep your allegiances with the one you know best. And by the way going back to G.O.T I’m with Jon Snow all the way!! Continue reading Build Quads of Steel | 5 Effective Front Squat Variations!

Earlier this week I got to hit an epic lower body workout. Now for some people this doesn’t sound like much to shout about, but for me this was a huge milestone.

I’ve NEVER in my entire life suffered from an injury. I played Rugby to a very high standard for years and never even then had any issues. I might have fractured the odd finger or toe that I never really noticed at the time, but in general I was both very lucky, and I kept myself in good shape and understood the importance of injury prevention exercise from a young age.

By the age of 18 and sitting at around a lean 82kg I was able to deadlift 220kg and parallel squat 180kg for reps. Although these numbers increased as I got older, now at the ripe old age of 29 and a lean 94kg I haven’t squatted or deadlifted anywhere near what I did when I was 18 in at least the last couple of years! 18 year old me would whoop 29 year old me butt in a deadlifting or squatting competition. Continue reading Injury lessons For Lifters | Don’t Make These Mistakes!