The Daily Grind – 4th Edition – Controlled Overreaching Via High Frequency Training

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So it is time to push the envelope a little and aim for some controlled overreaching for the next 2 weeks before taking a deload. For this phase I am stepping my training up to 5 days a week and training the whole body each day. I have set this up as follows: Mon – Heavy (mostly 6-8 reps) Tues …

The Daily Grind – 3rd Edition

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Welcome back. So here are the stats… Last weeks total training volume: 50700.25kg This weeks total training volume: 51447kg #gainz Another good week of training under my belt. I didn’t train on Bank Holiday Monday so had to squash all my training into Tues-Fri. I got it done but, the cycling fell by the wayside a little. Only managed 3 …

Double Your Efforts to Double Your Muscle

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So you train chest on Mondays, Back on Tuesdays, Shoulders on Thursday, Arms again on Friday and then Legs on Saturday (well if your hangover allows). Cool Bro! Nice split. Now do you actually want to see some progress? In that case switching up your training frequency could be a powerful tool for you to implement. One extreme way of …

The Daily Grind Second Edition

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Week 2 of me logging my training. Below I’ve listed the weights sessions. On top of this I managed to get one interval session and two 12km time trials on the spin bike (can’t wait to have this Triathlon done so I can just eat and lift weights!) Last Weeks Total Training Volume = 48223.75Kg This Weeks Total  TrainingVolume = 50700.25kg …

Muscle Specific Training 8 – Turning Calves into Cows

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Calves…the most stubborn body part known to man! The calves are a cause of huge frustration to many. No muscle appears to be so genetically pre-determined as the calves. Some people are able to turn their calves into cows simply walking about. While others trash them and simply look like more like a flamingo. I fall into the latter category …

The Daily Grind – 1st Edition

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So plenty of people have been asking how I set my own training up. This series of posts should help to answer those questions as i’ll be logging my training each week. To give you some context i’ll provide a quick overview of how my training has been going and what my goals are. Having dieted down into contest shape my current goal …

Muscle Specific Training 7 – Bulletproof your Lower Back

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The Erector Spinae is a group of three muscles which run parallel along the length of the spine. These muscles are called the iliocostalis, longissimus and spinalis. Originating from the sacrum, iliac crest and the erector spinae aponeurosis the Erector Spinae then inserts across numerous spina processes at the lumbar and thoracic region. It also divides into insertions across the …

The Irish Strength Institute Symposium 2016 – A Review

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I recently headed over  to Dublin with my colleagues, Theo, Joe and Alejandro for  the Irish Strength Institute Symposium – July 2016 This was an awesome two days of learning from Eoin Lacey, Eric Serrano and John Meadows. Below is an overview of the scheduled talks: Day 1 1. The Gut Microbiome and its role in Body Composition (Eoin Lacey) 2. …

CrossFit – Getting the Benefits Without the Risk

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CrossFit was founded in 2000 by Greg Glassman. Just 16 years later it is a global brand and business phenomenon. It is the biggest fitness trend by a country mile and is practiced by members in over 13,000 affiliate gyms.   Glassman, and his team, have created a huge following of raving fans. These fans are so loyal that CrossFit …

Muscle Specific Training 5 – Getting Yoked Traps

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The Trapezius (traps) originates form the higher cervical vertebrae to the lower thoracic vertebrae. It inserts onto the lateral third of the clavicle, the acromion and the scapula spine. Given its many mechanical lines of pull the trapezius is involved in many exercises. Because of this most trap growth will be caused by exercises you are doing for other muscle …