Athlete man does bench press from chest exercise in gym hall
05 Aug 2015

Why You Should Focus on Eccentric Training for Muscle Growth

It doesn’t matter what day it is because no matter which exercise you are utilising, that muscle group will have to move through three distinct phases: lifting (the muscle shortens), pausing (the muscle is still working but not shortening or lengthening) and lowering (the muscle is lengthening). While you would

Women smiling in gym while carrying out assessment
05 Aug 2015

Why Getting an Assessment is Important for Your Fitness Goals

Maybe you are finally ready to stand up and start pursuing your goals of getting swole. Or maybe you are a former gym rat who was hit hard by the daily grind and you want to return to the iron clad weight room. Whether you’re just starting out on your

05 Aug 2015

Compound vs. Isolation Exercises – Why You Need to Isolate

You can visit any number of fitness and muscle websites and I guarantee that there will be several (if not dozens) of articles, posts, and support for the full body workout. More specifically, for the classics of muscle building. You know which ones I’m talking about: the squat, deadlift, and

Planning of diet
08 Jul 2015

Tailoring Calories & Macros: The Ultimate Guide

Counting your calories has been a part of the fitness industry since the 60s when individuals began paying more attention to their weight. Counting your macronutrients, also a part of the fitness industry for some time, has seen an explosion in popularity resulting in such bro-approved programs as IIFYM (If

Whey protein scoop. Sports nutrition.
01 Jul 2015

Top 5 MUST Have Supplements For Your Diet

Using supplements is no longer a privilege as much as it is a necessity if you want to achieve your goals of getting hench, shedding fat, or just being able to show off in the gym. If you want guns like Arnold, you are going to need to give yourself

closeup photo of man in jeans with perfect abdominal muscles
23 Jun 2015

Beach Body Project: Best Ab Circuits

Summer is right around the corner and if you’re looking to attract some positive attention your way while on the beach, you better be able to break out the six-pack. I’m not talking about a six-pack of your favourite beer either. Both men and women love to see the opposite

06 May 2015

Increasing Your Mobility with Self-Myofascial Release (SMR)

WHAT IS SELF MYOFASCIAL RELEASE? Self-myofascial release, or SMR, is an alternative healing method that is safe and natural. Utilising a SMR tool such as a foam roller, individuals gently apply pressure to myofascial trigger points. These trigger points are more commonly called knots. When consistent and gentle pressure is

06 May 2015

The Importance of Periodisation

WHAT IS PERIODISATION? Periodisation is a popular training style that is predetermined weeks, months, and years in advance. The goal of these predetermined training phases is to maximise performance and recovery at key times. This training style is especially useful for athletes as it allows sports figures to be at

06 May 2015

Dietary Fat vs. Body Fat: What You Need to Know

WHAT IS DIETARY FAT? As the name suggests, dietary fats are fatty acids that you ingest through your diet. Fats are a calorically dense food at 9 calories per gram of fat. Compare this to 4 calories per gram of protein and carbohydrates. Dietary fats have received a bad reputation over

06 May 2015

Best Training Systems for Muscular Hypertrophy

WHAT IS MUSCULAR HYPERTROPHY? Next to burning body fat away, one of the most popular goals in fitness is building larger muscle mass via muscular hypertrophy. Don’t let the fancy name scare you off. Muscular hypertrophy is the expanded growth of muscle fibres through an enlargement in muscle cells. There