Doing 100 kettlebell swings a day can noticeably improve a beginner’s fitness. However, the same 100 swings may not be enough for experienced individuals. Particularly if they want to achieve optimal health and significant physical transformations in the long run.... Read More
Do you want to build on lean muscle but don’t want to spend every day in the gym? Let’s discuss doing a full body workout every other day instead. Whether you have just started your gym journey or have been... Read More
Doing 100 jumping jacks a day can be great for your heart and lungs. It’s a simple, effective exercise for weight loss, too. However, there are many more benefits of doing jumping jacks that you should know about. I’m a... Read More
Is doing 100 crunches a day worth it? We hear frequently that ab exercises like this are the best way to flatten and tone your stomach. And doing more is better, right? I’m a professional trainer and coach. Unfortunately, I... Read More
You’ve spent months trying to transform your physique from skinny to buff, but you still don’t see a noticeable change. Meanwhile, others get ripped from just looking at weights! This gets frustrating after a while, even for the most disciplined... Read More
How many sit ups a day should you do to see results? It may be a lot less than you think. In fact, just 50-100 sit ups a day may be enough. The catch is, you also need to cut... Read More
What does doing 1000 pushups a day feel like, and what are the results? Athletes and other figures in fitness such as David Goggins push their bodies to the limit pumping out 1,000 daily. But is this type of training... Read More
Are you using a leg press for glutes? If not, now may be the time to start. The hype of strong glutes is constant on social media, with endless exercises and booty flexes that could give anyone FOMO. But should... Read More
Welcome to my breakdown of the best chest stretches. Are you someone who feels neck and upper back tension? Do you find it difficult to lift and press overhead? Chances are, you have a tight chest, which is completely understandable... Read More
Today, I’m going to tell you all about the best leg machines at the gym. Whether you’re new to the gym or have been training for a while, leg machines are critical to building a strong lower body. But which... Read More
Have you been considering mixing up your training with an upper lower split workout? You may currently be a beginner performing your full body workouts, or an advanced lifter hitting your weekly bro split. But is there a more effective... Read More
Have you been looking in the mirror lately and wondering what it takes to get rid of your chicken legs? Whether you have been training for a while or not, looking as though we always skip leg day is an... Read More
Welcome to my detailed guide on weight training for women. For many, leaving behind the safety of rail-based equipment and moving to free weights can seem like a daunting task. But if you’re currently using a variety of cardio equipment... Read More
Do your push day workouts feel a little stale and uninteresting? You have been performing the same exercises for months, the results are coming slowly, and you’re beginning to lose the motivation to keep going. This is an issue that... Read More
Many of us have dumbbells but are unsure if this is enough to stimulate major leg muscle growth. Is it possible to do effective at-home leg workouts with dumbbells alone? The answer is yes. You can build strong, powerful legs... Read More
Let’s talk about low impact cardio. Have you been thinking about adding cardio to your training routine but are worried it will disrupt your training? The thought of going out for a run or performing explosive movements is enough to... Read More
If you’ve been training your abs for a while and feel like something is missing, it’s probably oblique exercises. It’s a concern that many of my clients have voiced over my 12 years as a trainer. Your six pack has... Read More
Look in the mirror closely, and you may notice that one arm is bigger than the other. Once you dive into a solid training regimen, the size and symmetry of your arms is a pretty common concern. You may suddenly... Read More
Are you someone with skinny legs with a big belly who is unhappy with how you look? You may be uncomfortable with your appearance and feel that you need to change, but maybe you’re unsure of where to start. Don’t... Read More
How long does it take for HIIT results? It depends on your effort and consistency, but it could be as little as a few weeks. Sounds fast, right? HIIT has become a lot more popular thanks to fitness pros and... Read More
Welcome to my guide to performing a dumbbell chest workout without a bench. If you’re working out at home, you may be wondering how to train your chest with more than just push-ups. After all, as the rest of your... Read More
Do you have bad bicep genetics? Having a hard time training your biceps is the best way to tell. Maybe you’ve been hitting the gym for a while and despite all the countless hours curling, you just can’t seem to... Read More
Are you ready to try an ab wheel workout? If you see an ab wheel at the gym, the movement might look pretty advanced. To make it even more intimidating, the people using it might look pretty athletic. But what... Read More
You may have heard about the 100 squats a day challenge. It’s a challenge where participants perform 100 squats a day for 30 days. Going viral in 2018, it gained the interest of fitness enthusiasts and non-lifters alike. Participants have... Read More
Welcome to my guide on how to get a thicker neck. Have you been hitting the gym for years, getting excellent gains, only to realize that your neck is lagging behind? Don’t worry, you’re not the only one. Neck training... Read More
Are you thinking about adding some cardio to shed those extra pounds, but are concerned about the impact it will have on your resistance training? The thought of post-run soreness lingering, and affecting your lifts well into the week, leaves... Read More
Is it time for you to focus on dumbbell forearm workouts? Maybe your lifts in the gym are gradually increasing, but you lack grip and lower arm strength. It’s as if your forearms pale in comparison to the rest of... Read More
Are you not the biggest fan of spending an hour on the treadmill or elliptical? Still want to utilize cardio to burn fat? You’re in luck! HIIT workouts are amazing for burning calories in a shorter period of time. This... Read More
When it comes to lifting weights, many people have the perception that only men need to target their chest. However, chest exercises for women have many benefits and should not be neglected! Giving every muscle group in the body attention... Read More
Have you ever walked into the gym and seen that one person who has big legs? They must know all the correct exercises, intensity, and nutrition that makes them grow. So, is there a secret formula to build monster thighs?... Read More
Hello, and welcome to my Hyperbolic Stretching review. I purchased the entire Hyperbolic Stretching program and tested it out for four weeks. The reason I was excited to try this program was that my lower back, hips and glutes have... Read More
Have you ever entered the gym and wondered what training style suits your goals? Or, maybe you’ve been training for mass for a while but are wondering if it’s time to switch over to the dark side and train for... Read More
We’re always being told how to lose weight, but what about gaining weight? Not everyone has the same end goal with their physique. For instance, you may be someone who wants to gain weight in their buttocks and thighs. This... Read More
Does cardio burn muscle? Most of us go to the gym to build muscle, but many of us also want to be lean and healthy. Naturally, one of the best ways to do this is with cardio. But won’t the... Read More
The 75 Hard challenge is pretty prevalent on social media. Are you wondering what it entails and if it would be worth a shot? Many people have taken it upon themselves to give the 75 Hard Challenge rules a go,... Read More
The gym can be an interesting place where people from all different walks of life meet. Just like other recreational activities, there is certain slang associated with the environment. If you’re new to the gym, this can sound like rambling... Read More
When was the last time you targeted the middle back in the gym? The middle back is an area of the body that is forgotten about when training. Areas such as the upper back, chest, and arms tend to take... Read More
Are your quads as defined as you’d like? As you’re improving your physique, it’s an inevitable question. After all, the quadriceps are some of the most impressive muscles of the body, especially the lower half. Like the biceps of the... Read More
Training for a strong back is functionally beneficial and a great way to improve your physique. And a great way to build a strong back is by performing the vertical pull. Over the course of my career as a trainer... Read More
Want to get fit but don’t know if you should choose a virtual personal trainer versus an in-person trainer? Do you have a busy schedule or don’t feel comfortable in a gym setting? Both online and in-person options certainly have... Read More
Ready to learn some thigh exercises with resistance bands? Resistance bands are amazing for allowing you to work out wherever you want to and still get whole-body resistance. It’s common to want to change the shape and tone of the... Read More
Have you ever looked at kettlebells and wondered if they were worth using in your programming? You hit the gym and see other members using them with such creativity. They’re lean and functionally fit, and seem to have an endless... Read More
Everyone has a different preference for how they wish to look, but some body parts complaints are more common. For instance, a lot of women wonder how to reduce broad shoulders in females. Of course, broad shoulders are still desirable.... Read More
Functional strength training is a term we hear in fitness media and marketing, as well as among industry professionals. The problem is, functional training often gets thrown around without more explanation about what it is and how it can benefit... Read More
If you follow the fitness community on Instagram, YouTube or TikTok, you’ve no doubt come across videos of the Knees Over Toes Guy. His name is Ben Patrick, and some of his viral content shows him performing impressive feats. These... Read More
The lower back is an area often neglected in many people’s workout routines. While the traps and lats get plenty of attention, few people have lower back exercises with dumbbells written into their regimen. There are many reasons why it’s... Read More
Whether the goal is muscle growth, strength, or endurance, most workout programs are based on foundational movement patterns. One of these important movements is horizontal pressing. This is where we’re pushing the upper limbs in front of the body. This... Read More
Is your workout routine feeling a bit too routine? Pyramid training has long been used by lifters to change things up. The ability to stack sets and work with greater resistance can be a great way to challenge your mind... Read More
Weightlifting and resistance training have been around for thousands of years as a way to create a stronger and more capable body. Over time, several specialized forms of weightlifting have become popular sports in their own right. Powerlifting has slowly... Read More
When we think of resistance training, our minds often lead us to the gym. However, when you have limited equipment or time, you can end up skipping a workout. All the while, there’s a set of dumbbells collecting dust in... Read More
So, do squats work abs? Yes and no! Many compound exercises require a strong core to lift heavier amounts of weight safely. Squats are certainly included in this group. While you squat, your abs work because they are activated during... Read More
In the pursuit of mass and fitness, the humble bodyweight workout can be seen as inferior to its gym counterpart. If you’re anything like I used to be, you always compare bodyweight to a regular gym routine. I would compare... Read More
Is your current program not giving you the results you’re looking for? Have you plateaued and want to kick-start a new phase? You’ve come to the right place. Whether you’re a beginner or advanced, there’s a workout routine for women... Read More
In the world of resistance training, several specialized sports have developed over the years. Some athletes want to prove themselves by lifting the most weight possible. Others strive to attain the most aesthetic physique. While bodybuilders, powerlifters, and Olympic lifters... Read More
Looking for a 12 week resistance band training program to help you transform your physique no matter where you’re at? You’ve come to the right place! Going to the gym can be beneficial, but having a resistance bands workout routine... Read More
The leg press is an absolute staple exercise in many leg day workouts. The leg press machine is a safer alternative to free-weight exercises like the barbell squat. That being said, the leg press still requires some know-how for those... Read More
When we think of lifting, one of the key movements that comes to mind is the squat. The squat sits on the throne of lifting royalty. It’s an exercise that incorporates the muscles of the entire body, which is great... Read More
If you follow professional bodybuilding at all, you’ll have noticed a common trend in competition. It’s rare to see a competitor on stage who isn’t darkly tanned, looking shiny and defined. A well-applied tan can make a marked difference to... Read More
The deadlift is one of the fundamental exercises for increasing overall muscle strength and development. One of the reasons for its popularity is that it allows you to lift some of the heaviest loads possible by a given individual. But,... Read More
Having skinny legs can be one of the most frustrating challenges many of us face in and out of the gym. Whether you have been smashing them for years, hitting your first plateau, or you don’t train at all, skinny... Read More
Have you ever wanted to try using a trap bar at the gym but don’t know whether it’s a good training choice? If this is you, don’t worry, you’re not alone. Many of us (myself included) gravitate toward our favorite... Read More
Are you frustrated because you feel you have a square butt? You are not alone - many women are experiencing the same thing! The appearance of your bum can be attributed to multiple things. This includes genetics, how often you... Read More
Fewer muscles are more imposing than a strong set of lats. They not only shape our upper body but also provide us with considerable strength. But for many gym-goers, knowing how to target the lats can be difficult. Leaving our... Read More
Many people in the gym are focused on their physiques, training to build muscle and lose body fat. While these are great goals, it helps to have actual performance targets to track your training progress. To this end, PRs -... Read More
Training and growing the muscles of the upper body have got to be a main reason we go to the gym. The pursuit of a lean and formidable physique is something that I and many of my clients over the... Read More
So, you’ve started lifting. Maybe you’ve seen some good results in the first six months or more using a traditional full-body program. But now it’s time to take your training to the next level. You need more focused workouts to... Read More
When you ask people who their inspiration for the gym is, certain names will pop up time and time again. Superhuman figures like Hercules or Batman aside, one of the biggest gym heroes in history has to be Arnold Schwarzenegger.... Read More
Whether you’re researching your first-ever weight training program, or just looking to progress from one split to another, there are a million things to consider. One of the central questions is, how many exercises to do in each workout? This... Read More
The shoulders may be one of the most enjoyable muscle groups to train in the gym. One of my favorite ways to train them is by using cables. Their pivot joints, interchangeable handles, and the ability to change the resistance... Read More
Designing a booty workout that allows you to feel more confident is key to improving your self-image and physical strength. Also, who doesn’t love having a bum crease? Luckily, numerous exercises can help you build and shape your bum, so... Read More
The leg press is one of the most iconic pieces of machinery in the gym. The exercise itself is a staple in any gym or leg day routine. The leg press does a fantastic job of challenging our lower body.... Read More
In the realm of chest exercises, the first moves that may come to mind might include classics like the barbell bench press or push-ups. However, gym-goers who’ve been training for any length of time will know the value of the... Read More
If you’ve ever signed up to a gym and been given a complimentary program, you’ve no doubt seen the lat pulldown. This exercise has been a staple of back workouts for decades, as it’s a fun, safe, and effective back... Read More
Choosing a cardio machine isn’t as easy as it looks. With a range of cardio equipment available at most gyms, how do you know which is most effective? Treadmills, rowing machines, stair climbers, and stationary bikes. All can help you... Read More
While international chest day often steals the spotlight in many lifters’ training schedules, there’s a whole other side to upper body training - literally! The muscles of the upper back are some of the biggest in the body, making them... Read More
Few body parts draw attention quite like a strong set of biceps. If you don’t have well-sculpted biceps, you want them. And if you do have them, you want more of them. But what does it actually take to build... Read More
Training our triceps is one of the most satisfying muscle groups to work in the gym. Whether it's finishing off a push day or smashing through an arm day, the pump we get can feel unmatched. But when it comes... Read More
Squats are commonly touted as the king of all strength exercises. The barbell squat is a staple for a strong, powerful lower body. But because the squat requires a lot of strength and skill to master, other options have been... Read More
If you’re a regular gym-goer, or if you have a particularly well decked out home set-up, you’ve probably come across a smith machine. While these machines can sometimes be a great source of ‘gym fail’ entertainment, they’re actually a highly... Read More
If there was only one exercise for a strong, functional back, the pull-up would be among the top contenders. Pull-ups can improve upper body strength and shoulder stability. They also foster impressive core and posterior chain control and endurance. Being... Read More
Certain exercises are considered foundational to building a broad, thick back. The T-bar row is one such movement. As a compound pull exercise that hits so many muscles, it is a staple in many back-building programs. However, like any complex... Read More
If you’ve been into fitness or bodybuilding for any time, you’ve undoubtedly had to face one of the ultimate questions: bulk or cut? There are many ways to do both, and one guy who has seemingly tried them all is... Read More
Along with the squat and deadlift, the bench press is one of the pillar exercises for any gym workout. A fantastic full-body exercise, the bench press is great for building a foundation of strength and size. But what is the... Read More
A lot of people assume all guys want that completely ripped, bulky look that some action heroes and bodybuilders have. It’s idealized for sure. But anyone who knows anything about fitness understands that that much muscle mass is hard to... Read More
When I started taking physical fitness more seriously, I didn’t think of reaction time exercises. Like many others, I would strive to improve flexibility, toning, and endurance. But without good reaction time, your active lifestyle has an expiration date. Not... Read More
Who doesn’t love taking their shoes off after a long day? But should you take them off to squat? There are pros and cons for everything in life and squatting barefoot definitely has its benefits, but is it right for... Read More
Popularized by Olympic champion Casey Victor in 1973, the pullover exercises are starting to become a popular (again) exercise in fitness programs due to their ability to work a whole range of upper body parts like the chest, back, arms... Read More
I absolutely hate leg day, but you know the dudes you see in the gym with big upper body and stick legs? I don’t want to be that dude and I know you don’t either. But there is a way... Read More
Hard yoga poses are focused on improving the strength, flexibility, balance, increasing muscle growth, and just look completely badass when holding these ridiculous poses! You may be wondering: "How do I advance my yoga skills to the badass level?" Ideally,... Read More
Learning yoga for the first time? Here's the deal: Yoga can be difficult to learn and requires the right training to prevent injuries and get the most out of yoga. You should learn yoga in a three-phase process and foundational... Read More
Zercher exercises were first started in the 1930s. They are named after Ed Zercher, a strong man who competed in professional tournaments of the time. Despite their professional origin, Zercher exercises are simple to incorporate into your existing routine and... Read More
If you’re looking for a classic V-shaped bodybuilder’s upper body, you’ll need more than just big arms and swole lats. You’ll need large, round shoulders with plenty of muscle. Part of that is doing side delt exercises. This involves working... Read More
Strong arms aren’t the only important thing when it comes to lifting, powerful shoulders are just as vital. Deltoids encase your shoulder joint, providing you with the strength for carrying items from A to B, prevent injury and maintain proper... Read More
Known to be called a shoulder press or strict press or a combination of both, the military press is a movement that has resisted the effects of time. It was one of the very first exercises introduced to the event... Read More
When it comes to exercises that tone your body, the captain's chair is most definitely somewhere at the top of the list. But, it can be difficult to know a variety of exercises that you can do to break up... Read More
The seated cable row is a classic exercise that works your upper back, mid-back, and biceps. However, there are many rowing exercise alternatives that are just as effective and work the same muscles out. These alternatives target muscles that minimize... Read More
It is time to get down and under...with the Australian Pull-Ups. The Australian Pull Up is also known as the bodyweight row or the inverted row. It is a great exercise that requires very little equipment and is absolutely perfect... Read More
Calisthenics is a type of exercise that develops the flexibility, mobility, control, balance, and strength of the body. It is derived from the Greek words, kallos (beauty) and sthenos (strength). Also known as a street workout, it is a form... Read More
When it comes to the fitness industry there is more of an emphasis on community, functional fitness and strength training. F45 and Orangetheory are two of the most popular fitness cults that are all the rage and still booming across the globe.... Read More
Yoga is becoming increasingly well-known for its ability to build up core strength and give people those desperately sought-after abs. Whilst you may think there is no way holding a few poses will get you that six-pack, almost every pose... Read More
Building strength and size in the arms is something that many guys desire. What if I was tell you that you can work on building that desired strength and size in the comfort of your own home? No more need... Read More
“I want a six-pack” is up there as one of the most common responses to the question “what is it you want to achieve at the gym?”. It’s something sought after by so many but something that seems so unattainable.... Read More
