Tip of the Day
Hormonal Release
Fat intake at 0.6-1.0g/kg bodyweight is plenty for optimising hormonal release.
Strength Diet
For regular strength training, look to consume carbohydrates to protein in a 2:1 ratio over the course of a day to maximise glycogen resynthesis.
Jump Rope
Try learning to jump rope as a variation to your normal cardio routine. You'll burn more calories in less time than any other exercise if performed correctly.
Specificity
Always use the law of specificity when training. Rationalise why you are doing an exercise, if it's not suited to your goals/sport, don't do it.
Shoulder Exercises
ALWAYS warm up your rotator cuff prior to doing any exercise involving the shoulder joint. Shoulder injuries are highly common but easily prevented.
Build Up To Chin-Ups
Try using negatives if you cannot perform a full chin-up. Jump to the top of the movement and lower yourself slowly, the eccentric movement will help build strength to perform a full chin-up.
Fat Loss Cardio
For a very effective fat loss cardio protocol, try 15-20 mins of HIIT cardio (sprinting, jump rope etc) followed by 40-60mins of low intensity, steady state cardio (e.g. Walking)
Fluid Losses
If training again later in the day, your fluid losses should be rectified by consuming 1.5L for every 1.0kg lost in sweat during a session.
Digestive Enzyme's
If you struggle with food digestion then take a digestive enzyme supplement. It will mean increased absorption of protein leading to better gains.
Stay Hydrated!
Stay hydrated. Dehydration will crucify performance.
Don't Listen To Roiders
When looking for advice on training don't bother listening to steroid users, their resuts are little to do with their training program.
Don't Spend Too Long in the Gym
Aim to be out of the gym in one hour. Longer sessions are associated with a reduction in testosterone levels and increase in cortisol.
Sleep
Aim for a minimum of eight hours of sleep every night. Less than this can lead to lowered testosterone.
Cortisol
Keeping cortisol under control can help burn fat and spare muscle tissue. You can use Erase Pro to achieve this.
Whey Protein Isolate
Use whey protein isolate for when a fast release of protein is required.
Protein Bars
Use protein bars when you do not have time for a meal but use them sparingly. Meal Replacements are healthier.
Glutamine
Glutamine is great for immunity and improving gut function. See our Glorious Guts article for more info.
EAA
Use essential amino acid products like Humapro (EAA) between meals. They will increase protein synthesis.
BCAA's
Use Branched Chain Amino Acid (BCAA) supplements to spare muscle mass when dieting.
All-In-One
All in ones are good for those on a budget to boost muscle gains.
Fat Burners
Use fat burners when dieting. They will help spare muscle and burn more fat.
Milk Protein
Use a slow releasing milk protein powder when dieting and at nighttime.
Anabeta
Anabeta is the best natural anabolic you will find for producing natural gains. Cycle or stack it with testosterone boosters for maximal benefit.
Beta Alanine
Use Beta Alanine supplements if you are involved in sports requiring some endurance. It will help with high reps in the gym.
Creatine
Creatine should be the first ergogenic supplement you use. It has more research behind it than any other.
High GI To Encourage Appetite
Hardgainers who struggle to eat enough should have a weight gainer with a high GI to help encourage appetite.
Pre-Workout
A pre-workout drink is the fastest way to enhance performance in the gym.
Supplement Base
Build your supplement program around protein powder, fish oils and a good multivitamin.
A Banana For Good Sleep
A banana before bed can help get you a restful sleep.
Stick To Smaller Fish
Limit intake of big fish like Tuna and Swordfish. They contain high levels of pollutants such as mercury and PCB's. Smaller fish are a healthier option.
Don't Burn Your Meat
Avoid eating too much burned meat such as barbecued food. It is associated with a greater risk of cancer.
Diet Products
Watch out for diet products in the supermarket which just replace sugar with fat or vice versa. Learn to read labels.
Limit Carbohydrate Drinks
Limit intake of carbonated beverages. They are not good for the body or for your teeth.
Post Workout Nutrition
Have a post workout recovery drink to replenish glycogen and elevate protein synthesis. Use a mix of protein and carbohydrates.
Eat More Dairy
Intake of dairy products is associated with better muscle gains and more fat loss. If you can handle it fine, have some frequently.
Cheat Meal
Incorporate a cheat meal once weekly. Read our guide to cheat meals.
Junk Food
Occasional junk food consumption is ok but daily reliance leads to a junk food body.
Drink Plenty Of Water
Drink water liberally. It is good for the skin and will ensure optimal hydration.
Spice It Up For Weight Loss
Use chilli peppers when cooking. They increase fat burning, suppress appetite and boost health also. Best of all they taste great and are very low in calories.
Black Coffee For Fat Burn
Drink some black coffee to kickstart the day. It will help burn more fat and increase concentration and productivity.
Fats To Avoid
Avoid hydrogenated and trans fatty acids. They are implicated in a number of diseases.
Eat Your Eggs!
Eggs are a great source of protein. Eat the yolks also - they are rich in minerals and vitamins.
Use Vinegar
Use vinegar when eating carbs to enhance muscle pumps and glycogen storage. Try it with your post workout drink first.
Vary Your Meats
Eat all types of meat and not just skinless chicken breast. Different meats have different benefits eating the same old stuff gets old fast.
Alcohol in moderation!
Alcohol in moderation is okay. Keep it to weekends and moderate consumption though.
Eat Organic
Where possible aim to eat organic produce as it will have a better balance of micronutrients.
Oily Fish
Try to eat oily fish at least once a week.
Eat Your Vegetables
Eat fibrous vegetables regularly. They are rich in micronutrients which pills cannot replicate.
Lose Oats to Gain Weight
If you are struggling to gain weight or eat enough you should drop the oats. They tend to suppress appetite. Instead eat simpler sugars to boost calorie count.
You Must Count Your Calories
Everyone should count their calories to determine their maintenance level of calories and get an idea how calorific different foods are.
Fats Can Increase Testosterone
Don't be paranoid about fats. Higher fat intakes are associated with increased testosterone levels.
Protein Intake
Protein intake should be a 1g per pound of bodyweight or more and 1.5g or more when dieting.
Maintain Glycogen Levels
To maximise performance, glycogen levels need to be sufficient to support hard training.
Hold Your Breath
Hold your breath when pushing out reps. It increases intra abdominal pressure which protects against injury and increases performance.
Never Curl in the Squat Rack
Performing Curls in the squat rack is the height of geekiness.
Core is Overrated
Core work is overrated. You get more activation of the core performing Snatches or Overhead Squats.
Hip Thrusts and Flexors
Hip Thrusts and Hip Flexors should be trained to protect against injury and enhance performance.
Barbell Hack Squat For Quads
Try the original barbell hack squat (not the machine hack squat) for a great quad building exercise.
Deadlift on Leg Day.
Deadlifts are to be performed on a leg day.
Squat!
You have to squat.
Dips and Close Grip Bench Press for Triceps
Tricep Dips and Close Grip Bench Presses should be staples when training Triceps.
Easy on the Shoulders!
Do not over-train shoulders. They get hit plenty on chest day.
Less Direct Bicep Work For Rowers and Chinners
If you row and chin a lot your biceps will get plenty of work so limit direct biceps work.
Multi-Joint Exercises
Build your workout around compound, multi-joint exercises.
Chin Ups instead of Lat Pulldowns
Perform Chins/Pullups, not Lat Pulldowns. A strong chinner will always build more muscle.
Shock Your Body
Shock loading exercises like plyometric movements are a great way to build power and kick-start strength gains.
Farmers Walk To Finish
Add a finishing move such as Farmers Walks at the end of the workout to improve work capacity and conditioning.
Start Heavy
Start a workout with heavy weights before progressing to lighter weights and higher reps.
Vary The Reps
Aim to utilise various rep ranges when training to boost muscle growth via different mechanisms.
Rest Longer When Using Heavy Weights
Rest longer the heavier the weight used even if reps are lower. Heavy training taxes the central nervous system and a minimum of three minutes rest is recommended on sets of five reps or less.
Get a Grip
Use chalk to boost the maximum you can lift. A cheap and easy way to lift more weight.
Eat Oily Fish
Try to eat oily fish at least once a week.
Include Compound Exercises
Build your workout around compound, multi-joint exercises.
Stay Hydrated
Stay hydrated. Dehydration will crucify performance.
Intra-Workout
Sip an intra-workout drink to improve muscle endurance, and enhance protein synthesis recovery.
Know Your Limitations
Unless you have amazing genetics for high volume training do not take advice from what any pro bodybuilder does when it comes to training.
Intermediate
Intermediates will find better results from a split routine. Try a push/pull or upper/lower split and hit each body part twice a week.
Beginners
Beginners do well on full body routines three times a week. This is a great way to learn the movements leading to rapid strength gains.
No More Than One Hour
Aim to be out of the gym in one hour. Longer sessions are associated with a reduction in testosterone levels and increase in cortisol.
Volume Control
Keep the volume under control. If you perform too many sets your intensity and recovery go south.
Warm Up Reps
Warm up using low reps and perform the warm up reps with perfect form. This will ingrain good technique and avoid fatigue before your main workout.
Dynamic Stretches
Use dynamic stretches and activities instead, gradually increasing your range of motion, and speed of execution.
Start With Cardio
Start your workout with a few mins of cardio to raise core temperature. Warmer muscles perform better.
Static Stretches
Don't perform static stretches unless the muscles are unable to work through a full range of motion. Static stretches have been shown to compromise performance.
