May
18

The offset TRX training row is an exercise we have been experimenting with over the last few weeks after seeing SOS trainer James McCarthy using it with a 1:1 client.

We are huge fans of this exercise and it’s getting featured more and more within clients training programs for...

Feb
19

Wave loading involves progressively building up to lifting heavier weights- heavier than you currently lift, even - in "waves" of 3 sets each, eventually peaking with a final wave above your current max

Charles Poliquin defines the protocol as "a ramping system used to...

Jan
15

The Zottman Curl was bamed after George Zottman, who was a strongman from Philadelphia in the early 1900’s.

The method of performing a Zottman Curl is the combination of two steps: 

1. the first being a standard standing dumbbell curl (not a hammer curl) with palms...

Dec
05

Lots of woman these days seem to want to target their Booty, but are unsure about the best approach.

Many girls spend their whole time doing ineffective exercises and don't use enough load cause muscular breakdown and hypertrophy in this targeted area.

A firm behind like mine...

Nov
29

Sometimes it's difficult to get to the gym 4 x a week. After all we are all busy with work, family commitments and social occassions.

However not being able to access the gym is not an excuse not to train. You can still have a really effective conditioning wotkout at home in as...

Nov
29

"German Body Composition" or GBC for short involves training with short rest periods to enhance the production of lactate. This increase in lactate leads to dramatic increases in Growth Hormone, thus resulting in very significant losses of body fat.

The traditional GBC set up...

May
14

Over the next 7 days we are going to feature sharing content on training the biceps and forearms - a topic of huge interest to most dudes.

Although there are numerous variations of arm curl exercises, some are better than others. But there is no such a thing as a “single best...

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