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源自世界顶尖教练的循证健身、营养与私教指导。

28 Nov 2016

An Unusual Leg Workout

You don't always need to lift heavy weights to produce a beneficial training stimulus. Going light, relatively speaking, can have advantages at times and is by no means an easy option from a more typical bodybuilding leg training session. Yesterday morning I had to train my legs and was just not in the mood to deal with the creaking knees and tight right hip of middle-age. Training legs in a lighter, in an almost freestyle fashion, allowed me to:

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28 Nov 2016

Advanced Weight Training: Twice a Day Chest & Arms Workout

Every once in a while I play around with advanced weight training techniques and discover certain variations for hypertrophy training that stand out as being so much more effective than standard protocols. After all, the one thing I should have derived from all these years of training is a pretty incisive feel for what works, and what doesn't. Because of all this experience it is imperative upon me to change every single workout that I do as I will adapt so quickly, and whereas a beginner can ar

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28 Nov 2016

A Guide to Chest & Arms Hypertrophy Workout

Those of you who are regular readers of this blog will know that when I discuss training routines I take great pains in explaining that what is needed is:

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28 Nov 2016

15 Common Sense Cardio Training Rules

Twenty years ago, when I was still but a teenage boy, I would let a lot of things bother me. Righteous indignation was a common occurrence, and my father used to constantly liken me to a coiled spring. I've mellowed a fair bit since then, but every now and again I allow the red mist to descend and I'll take vehement umbrage to some bit of sub-educational idiocy. The politics of imbeciles and training opinions of morons who masquerade as "fitness professionals" are my two most emotive b

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25 Nov 2016

The 5 Best Ways to Get Your Gym Motivation Back

There are plenty of people out there who have lost all motivation, purpose and desire to bother working out and the reason, or reasons, for this lack of 'get up and go' are a lot more common than you think.

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22 Nov 2016

Why Cheating on Your Diet Can Help Your Fat Loss

Many of you will be aware that I am currently at the closing stages of the hardest and most disciplined diet I have followed in well over a decade. You may also know that it is my long held belief that unless you are one of the very fortunate few who can get ripped just by dropping bread from your diet, a bit, or even a lot, of suffering are inevitable consequences of doing what it takes to attain extreme condition. I am blessed with a fairly average metabolism, it is neither excessively slow no

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22 Nov 2016

Vitamin D3 & Its Connection to Multiple Sclerosis

One of the downsides to doing as much reading as I do is that it becomes all too easy to become blase at what we need to do in order to become, and stay, healthy. If you think that you are bombarded with messages exhorting you to "Don't drink from plastic! Check what's in your shampoo and moisturisers! Stay out of the sun! Get in the sun!", then spare a thought for someone like me who actively seeks out as much information as possible. It isn't that I am bewildered as some would be by

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22 Nov 2016

The Worst Type of Personal Trainers

Growing old means we lose our illusions no matter how much we want to cling to them. Today, I witnessed the worst personal trainers in the world, lost a long held childhood ideal in circumstances that made me want to simultaneously laugh, cry, and once or twice gasp out loud. And it was all because I decided to have a workout at Golds Gym in Venice, California.

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22 Nov 2016

The Complete Guide to an Optimal Refeed

An arbitrary cheat meal / cheat day will not cut it, so forget about hitting up your local Pizza Hut or McDonalds. It needs to be controlled.

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22 Nov 2016

A Guide to Posterior Chain Workout

It is all too easy to neglect posterior chain work in your training. We instinctively focus on the mirror muscles that we see in front of us, rather than what it is to the rear. As many personal trainers are guilty of this in their exercise programming as are regular trainees. This is a bit daft if you think about it, as cosmetically both men and women prefer a well developed rear end to something flat and saggy; and structurally pretty much the entire population of the western world (especially

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21 Nov 2016

Weight Training for Females: The 'Bulky' Body Myth

Ladies – listen up!!

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21 Nov 2016

Part 2: Training Women vs. Men - 3 Key Differences You Need to Know

Part one of this article series highlighted some of the differences that exist between training men and women, centred predominantly around exercise selection, rest periods, volume and frequency.

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