How to make exercises more difficult

Basically everyone has to improvise their training at the moment. The biggest issue most people will face is not having anywhere near the normal amount of weights available to them that they usually do. There followed methods that can be used to make exercises a lot more difficult, this may be especially useful when working […]

I don’t want to get bulky..

So todays post is debunking the myth that “lifting makes women bulky” It is and always has been a complete load of balls that women get bulky from lifting…we get bulky from over eating, consistent poor diet choices…similarly we remain bulky from the same and in some cases under eating/ inconsistent eating…but that’s a whole […]

Train what you’re bad at, not what you’re good at

A lot of people focus their training on the exercises that they like and are strong at. It’s important to incorporate some of the exercises that you do not like. If you are bad at a exercise, e.g. a front squat or incline press, look at what is making you bad that exercise and find […]

The key to getting stronger

Long term progress and training for smaller gains is often overlooked by young or inexperienced lifters. Too often people aim for 5 or 10kg gains every training cycle and push their body to their limits in order to meet their goals. This may work in the short-term but you will quickly find yourself getting injured.

3 Basic Tips for Beginner Powerlifters

1. Always squat below parallel How many times have you seen lifters in training squatting high and saying ill get depth on the day, then the comp comes around and everything falls apart because you haven’t trained to depth. Stop feeding yourself your own bullshit and train a bit lighter but in the correct manner. Now […]

3 cues for a better squat

1: Screw the floor: Try to externally rotate your leg without changing your foots position on the floor, you should feel it in your glutes before squatting if you’re doing it properly 2: Brace the core: A strong core is key to every lift, make sure you breathe into your stomach and not your chest. […]

Advice for your first competition

In my first competition I opened my squat 180kg which was current max at the time and I missed the lift, I managed to get it on the second lift which prevented me from bombing out but it was a less than optimal way to start the day. Pick lifts that you know you can […]

Tips for women and the bench press

Most women don’t have enough volume in their training program when it comes to upper body work. Training upper body 2-4 times a week including lots of delts. biceps, triceps and upper back work can help you build these muscles. Don’t ignore shoulder pressing, it’s a great assistance exercise for the bench press that is often […]

How we warm up

Why we warm up with Goblet Squats, KB swings and Band Pull Aparts For the most part your typical gym goer will walk into the gym and begin warming up with an empty bar of the movement they are doing that day. These people will typically end up getting injured down the line if they […]

Training Weakpoints: Squat

We use the back squat or a variation (front squat, safety squat bar squat) as the main exercise on our squat days. They are followed by an assistance exercise to target a specific weak point that a lifter has. The remaining exercises are accessory exercises, used to build muscle in the legs and develop single […]