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Fat torching superset

Try this killer superset to challenge the whole body

Complete the two exercises below as follows:

- Perform exercise 1 for 10 reps

- Followed by exercise 2 for 1 rep

- Back to exercise 1 for 9 reps

- Followed by exercise 2 for 2 reps

- Keep continue decreasing reps of exercise 1 and increasing reps of exercise 2

- Continue until you complete 10 rounds

Exercise 1 Dumbbell thruster 

Exercise 2 Inverted row

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Have a good day

Matt

Training for bigger legs

If you’re an athlete and you want to build leg size, you need to ensure you check off a few essentials.

- Firstly, you must find your 1 repetition max (the maximum load you can perform a single rep with).

- Then you should be performing the given exercise at atleast 65% of your 1 rep max. 

- Then you need to think about rep ranges and the number of sets. For muscle hypertrophy (building muscle), 6-12 reps has been shown to give best muscle building results, completing 4-6 sets. 

- Finally, the quality of reps is also important; during the eccentric (lowering) phase of the movement, you should look to perform this slowly and under control whereas the concentric (lifting) phase of the movement should be performed with more speed and explosion.   

Now you’ve got your checklist, you need to cover each movement that the legs create and choose the right exercises to build leg size:

I prefer my athletes to separate leg days into two categories – Hip dominant and knee dominant

Hip dominant day:

Deadlifts 6 sets x 8 reps

Romanian deadlift 4 sets x 12 reps

Sumo deadlift 6 sets x 8 reps

Barbell clean 6 sets x 6 reps

Glute ham raise 6 sets x 8 reps

Barbell bench step ups 6 sets x 8 reps

Knee dominant day:

Squats - 6 sets x 8 reps

Bulgarian split squat 4 sets x 12 reps

Leg extension 4 sets x 12 reps

Prone ham curls 4 sets x 12 reps

Leg press 6 sets x 8 reps

Nordic ham curls 6 sets x 8 reps

There are many more exercises you can do, but the above are my favourite as I feel they tackle all the muscles of the legs.

Further thoughts

During hypertrophy training, you will be causing extensive damage to your muscles and so will need to increase protein levels to aid your body in building muscle. I recommend using MyProtein because of the high quality protein shakes they offer. CLICK HERE to have a look at some of their products. 

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Have a good day

Matt

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The best lower body exercise you're not doing

Your glutes are amongst the strongest, most powerful muscles in your body and arguably the most useful muscles in helping us to run, jump, twist and turn and improve our athletic performance. 

So why are the glutes so under trained, deconditioned, and lacking in strength in so many of my clients? 

Why bother strengthening your glutes?

Having strong glutes will influence correct alignment of your pelvis, helping to reduce lower back pain, groin pain and even knee pain. 

Correct pelvis positioning from strong glutes will also maintain good knee alignment when you need it most; during those dynamic movements like jump squats in the gym, or side steps on the sports field. 

How should you strengthen your glutes?

There are many different effective ways to strengthen your gluteal complex, but if I could give you one single exercise to do to strengthen your glutes and hamstrings, this would be it. 

Credit: Bret Contreras

The barbell hip bridge should be an essential part of anyone's strength and conditioning program as it builds strength in your posterior chain by challenging your hip extension. 

CLICK HERE to see how it's done!

Have a good day

Matt

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Why you should be using creatine

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Why you should be using creatine

You've probably already heard of creatine. You may have already heard of its benefits, maybe even heard of some side effects. But what is correct and what isn't? 

There has already been thousands of studies done on the use of creatine; the majority of which showing a greater amount of positives than negatives. Here I will discuss the use of creatine, it's benefits, any side effects and how it should be used.

What is creatine? 

Creatine is produced naturally in the body, mainly in the liver and kidney from amino acids and helps to supplies energy to muscles.