Interview with Layne Norton
Topics covered: 0.49 — Carb backloading and fasting. Approach to diet. 7.31 — Daily Undulating Periodisation and John Broz style training, overreaching and overtraining. 15.49 — Myoreps and occlusion...
View ArticleAbsthetics: How to Train Your Abs
Has anyone ever told you that “abs are made in the kitchen”? What that means is that diet is the most important component of having impressive abs. You may find that isn’t true. If you don’t have good...
View ArticleGlutamine Makes a Comeback: 7 Reasons L-Glutamine is Better Than You Think
An Undeserved Reputation For the last couple of years I’ve completely dismissed glutamine as a supplement, mainly because certain internet gurus take pleasure in demonising or worshipping certain...
View ArticleHow to add 25kg to your Bench Press in 8 weeks: Armstrong Pull-up Program
Brb adding 25kg to my bench with a few pushups If you told me that this was possible, (despite not benching for 4 of those weeks) by doing pushups and pullups… I’d say you were living in lala land....
View ArticleEditors’ Inbox: Should you use steroids?
Anonymous asked us: Hi guys — I’m 18, currently deadlifting 160kg 1RM. My goal is to deadlift 200kg, and so I’m thinking to use steroids. What would you recommend as a starting cycle? We are seeing...
View ArticleHow to diet to single-digit bodyfat
I’ve spent the last 16 weeks dieting from 82.5kg to 74kg, to drop a weight category for powerlifting. I hired Eric Helms from 3DMJ who handled my macros and training plan. This is easily the leanest...
View ArticleHow to gain muscle while staying lean
First, let’s get on the same page Regardless of the plan you follow, how often you train, how many meals you eat and when you eat your carbs, make sure you’re doing the following: 1) weigh yourself...
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Training on a time-crunch: 3 tips to optimise your training approach
Whether we like it or not, the nature of work is changing. Once upon a time, “work” entailed the production of a physical product. We used our hands and physical strength to mould raw into refined,...
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A simple guide to back training
As an avid fitness reader, I’ve noticed a certain trend over the years When it comes to back training and programs based around that, logic seems to be cast aside. Unlike programs for lower body...
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Can you gain muscle in a calorie deficit?
It’s typically taken as gospel that you cannot gain strength while in a calorie deficit. And strength gain and/or maintenance is the clearest indicator of muscle retention. Your training age, level of...
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What happens when you stop training? Part 1
Light read: 1500 words = 10 minutes Lots of videos and pictures Part 1 of 2: Here I discuss what happened when I didn’t even lift for the last 3 months, and some of the science of detraining. Part 2...
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Deadlifting won’t make your legs grow – guest post by Steve Hall & Kennet Waale
When it comes to the deadlift, everybody’s got an opinion. Many swear by the deadlift as the ultimate lift, and then they get injured and they don’t love it anymore. Based on years of...
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Offseason for the powerlifter
Preamble We were going to write a post about taking an ‘off-season’, but Marc Keys gone and done it beautifully. So this is a repost from his blog, Cast Iron Strength. You may remember Marc from his...
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AMRAP vs AFRAN: Balls to the wall or balls on the couch?
In for results We’ve inadvertently started coaching a number of Crossfit athletes – causing a bit of a rumble in our client community discussion group, the ‘inner circle’, with much talk of wall-balls...
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The Truth About Periodization – Guest Post by Dave Smith
What Is Periodization? You’ve likely seen the term in fitness magazines or heard it floating around the gym: Periodization. Periodized training may sound scientific, like something that only elite...
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The Skinny Man’s guide to serious gains Part 1 – guest post by Cody “Boom...
Skinny Guy Problems Putting on serious mass, without the fat, can be a difficult journey to embark on, and most guys reading this will know that it is not a smooth sailing ship. Many people...
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The Skinny Man’s Guide to serious gains Part 2 – Guest Post by Cody “Boom...
Part 2 So hopefully you read Part 1 of The Skinny Man’s Guide to Serious Gains. Here is part 2 and most likely the more difficult instalment for most people to take on board. Why? Because way too many...
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Propane Podcast Episode 59 – Interview with Eric Helms Part 1
Propane Podcast Episode 59 In part one of this Episode, Jonny and Yusef talk to friend and former powerlifting coach Eric Helms about his diet and training, overcoming injury, being a multi-discipline...
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“Propane Picks”& Podcast Episode 61 – Interview with Eric Helms part 2
Propane Picks Week ending Sunday 18/12/16 It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading pleasure. If you’d like to be...
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A Christmas Success Story – Callum
“I seem to be moving away from the “I need to eat X amount to have fun”, or the “I need to drink X amount to have fun”. Don’t get me wrong, I still LOVE food and LOVE alcohol, being able to fit a...
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