Avoiding Injury – Keep The Glutes, Core And Upper Back Strong

Keeping those supporting muscles strong is key to avoiding injury and lifting better, find out more in this article.

There are key muscle groups to keep strong when you’re training hard as they support the main structure that goes into your lifting. In addition to this, these muscles ensure proper movement patterns and can prevent common niggles/injuries.

The muscles I am referring to are the glutes, upper back and core.

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Back Strains – How To Deal With Them

Strained your back? Not to worry, some easy-to-apply tips in this article that will help and also prevent!

So the other day I strained my back, annoyingly, as I take good care of myself. I do appropriate warmups for my sessions, include glute and core movements into my programme and regularly focus on bracing and rigidity – so why did I strain my back?

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Weekly Tip – Don’t Neglect Your Core

Core training is very easy to skip and neglect, but actually provides a lot of benefit.

Core training is an essential part of strength training, looking better, sports and staying injury free. This is because it helps to support key structures of the body that let you move properly and brace for external resistance.

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Weekly Tip – Training Is Meant To Be Hard

Get through the hard stuff and reap the results. Don’t slack in your training! Find out more here.

Your training is meant to be challenging in order for it to elicit the response needed for your goals. The idea of the training for putting on muscle, getting stronger and/or losing fat is that it is difficult enough to create a stimulus for your body to adapt to. This will mean it gets hard sometimes and that is the idea, as it is what will help you make progress.

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Weekly Tip – Condition Yourself For Comp

Back cramp after squats on comp day? Dreading deadlifts? These tips might help for your next competition.

This past weekend I had an excellent time competing at my first national level competition, which was the Junior British Championships. To see how I did feel free to go to my Instagram where I posted a recap.

While I was there, I obviously witnessed a huge variety of people lift and managed to observe some trends. The trend I’ll be talking about today is competition conditioning; what I mean by this is the ability to get through a competition day without suffering a loss in performance or a large amount of physical inability.

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Weekly Tip – Work Capacity Is Not Built Overnight!

When training for strength and muscle gain, volume is one of the most important training variables. Generally, when in an “offseason” block of training, or post-competition, lifters aim to improve their work capacity in order to be able to handle the training volume in their programme.

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Weekly Tip – There Is Nothing Wrong With Strengthening Your Strengths

For constant improvement, focus on your strengths just like you do your weaknesses!

There is nothing wrong with strengthening your strengths. Keep your strong, strong. Don’t neglect your strong points. Get strong, stay strong. A strength is never a weakness.

You get the point.

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Weekly Tip – Competitions Are Not Training

Your performance at competitions does not always reflect what you have done in training. Understanding the variables involved can prevent this.

Powerlifting is a sport that presents a large number of variables. These variables are more prevalent in a competition setting due to the nature of the sport.

Training should be treated as a separate entity from competitions and this is something I wish I had realised sooner, as it has definitely affected how I have performed at almost every competition I’ve done.

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5 Tips To Improve Recovery (It’s Not Supplements!)

Training hard is great but recovery is important too! These 5 tips might be what your programme needs!

Recovery from training is easily one of the most important aspects when it comes to reaching your goals whether it be strength, muscle growth or a blend of both. This also applies to physical fitness and sports performance.

Training hard is one thing, but applying some recovery methods or at least having knowledge about them is important for longevity, injury prevention and optimal training performance.

Let’s get into it.

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Some Simple And Effective Accessories For Strength And Size Gains

Accessory movements are often overlooked or made too complicated, this article outlines some of the basics for the squat, bench and deadlift.


  1. Accessories are key for a programme aimed at building strength and muscle
  2. Accessories are particularly useful for compound movements to improve all aspects
  3. Accessory movements are often something that is neglected or performed lazily
  4. A lot of accessories are made too different from the main lift
  5. This article outlines some useful and effective accessories for the squat, bench and deadlift

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