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.
Continue reading “5 Tips To Improve Recovery (It’s Not Supplements!)”
Accessory movements are often overlooked or made too complicated, this article outlines some of the basics for the squat, bench and deadlift.
- Accessories are key for a programme aimed at building strength and muscle
- Accessories are particularly useful for compound movements to improve all aspects
- Accessory movements are often something that is neglected or performed lazily
- A lot of accessories are made too different from the main lift
- This article outlines some useful and effective accessories for the squat, bench and deadlift
Continue reading “Some Simple And Effective Accessories For Strength And Size Gains”
Rows and building the posterior chain go hand in hand. Get the information you need in this article!
Whether it is to increase your total in powerlifting, get bigger and/or stronger, develop as an athlete or sportsperson and also for health reasons, chances are a BIG and STRONG back/posterior chain will benefit you.
The posterior chain comprises of all the muscles on the rear of the body including the upper, mid and lower back, glutes, hamstrings and calves. These muscles are the prime movers for a huge amount of exercises and also have a massive influence on things like posture and back health.
Considering these points, it is wise to put emphasis on strengthening these areas. The main movements (squat, bench press and deadlift – for powerlifting anyway – overhead pressing and pull-ups can also be included) will only do so much to develop the posterior chain!
This is where ROWS come into play; one of the best back builders and an exercise with an enormous amount of variety. Continue reading “Row Your Way To A Bigger Total (And Posterior Chain!)”
Creatine is one of the most misunderstood supplements on the market – this article covers everything you need to know.
- 10 minutes read
- Short and concise breakdown of creatine
- Find out the facts and the truth
- Creatine is the most researched sports supplement
- Creatine is a naturally occurring substance
- It aids anaerobic energy systems (shorter, higher intensity energy production)
- There is no need for a creatine “loading phase”
- Creatine monohydrate is the most common form and is perfectly sufficient, don’t believe all the fancy marketing!
- 5 grams per day is the recommended and effective dose for creatine
- Creatine is NOT a steroid, it is perfectly fine for athletes who are drug-tested
- There have been some minor noted side-effects of creatine, such as cramping, which can be solved by staying well hydrated
Continue reading “Creatine – A Quick Breakdown”