Progressing your workouts is vital to making consistent gains and avoiding a plateau. Far too many trainees initially make good improvements with their training but fail to keep the improvements going because they become happy with their routine and do not vary it. Once you’re comfortable doing a routine it’s time to change it. We never keep our clients on a single routine for more than 3 weeks and the majority of the time we change it after 2 weeks. Progression is what training is all about. Knowing how to progress workouts is crucial to the personal training process and there are a number of methods you can use... Read On

The term hardgainer is one that is normally used to describe your stereotypical ectomorph, skinny by general definition lacking muscular size but making up for it in enthusiasm. The truth is many of you reading this wether ecto, endo or even meso have at some point experienced the frustration of not improving at the rate or degree that you feel you should. More often than not this is down to a number reasons, all of which can be classified within what I call the four pillars of destiny. This phrase comes from a Chinese conceptual term referring to the four elements that make up someone’s fate or destiny. The... Read On

  I started martial arts at the age of 14. With an obsession with samurai books and Bruce Lee films I decided that I wanted to learn how to fight. Although I grew up in a white middle class area, knives and muggings were common in my secondary school. After watching every Bruce Lee movie ever made in one weekend I rushed to the yellow pages to find a kickboxing school near to my house. After my first lesson my goal changed from simply learning to fight to reaching black belt. I achieved my goal at the age of 18 and broke the school record as the youngest black... Read On

  After 10 weeks of strict dieting and twice a day training for my holiday I returned to London ready to be more relaxed with my diet and increase my strength. So I put together a simple plan based on a training method I first came across when reading Mauro De Pasquale’s work. Before I embarked on this programme I decided to work backwards. Meaning I set strength goals that I wanted to achieve after one cycle of this routine. I planned to rotate three routines three times each. These three routines were based around the three basic power lifts, bench press, back squat and deadlift. I like to... Read On

I was inspired to write this article when I read Tim Ferriss’ excellent book The Four Hour Body, I highly recommend it to both trainers and trainees. A vampire myth defined is a myth (something untrue) that will just not go away, like a vampire you can’t kill hence the name. Quite frankly I hear many brain dead myths regarding training and nutrition on a regular basis, everyone’s an expert didn’t you know? It’s got to the point where everywhere I go people try to show me their knowledge of training in most cases they just show me their lack of knowledge and logic. When both my Mum and... Read On

  In these modern times what with Blackberries, iPads, laptops, and iPhones there is no escaping work. People appear to be busier and busier and time is a very precious commodity for the majority of my personal training clients who have to find a balance between work, family and keeping to a regular training schedule. Unfortunately more often than not, when time becomes short sticking to a regular training schedule goes out the window. One of the most common questions I receive from my online personal training clients is “What supplements can I use to maximise my time in the gym?” When time is of the essence you need... Read On