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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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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Row Your Way To A Bigger Total (And Posterior Chain!)

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!)”

The Benefits Of Submaximal Training

Submaximal training should be the basis of any solid training programme, but is often neglected. See the benefits here!

  • 10 minutes read
  • Learn why training at lower percentages is beneficial
  • Beneficial for beginners all the way to advanced lifters


  1. Submaximal training is working with intensities well below your 1 rep maximum
  2. Bar speed and technique are two of the most important components to getting stronger
  3. It enables a lifter to produce better reps overall
  4. Better reps equals better technique and potential for faster strength gains
  5. It allows technique to be refined and for reps to be consistent
  6. There is more room for error with submaximal training
  7. Regular high intensity training has its place such as near to competition or max testing

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