New Years Eve!!!

New Years Eve

A client asked me today, can I binge out on drink tomorrow night. My answer was yes, here is how:

- Don't consume the volume of food you would particularly eat in the day, mainly carbs and fats. The drink and no doubt the kebab on the way home will make up the rest of the calories.

- Try and stay away from heavy beers. Stick to the Whisky or Gin with low sugar mixers along with light, bottled beers. 

- Add in a high volume workout prior, burning slightly more calories than you normally would, maybe a little cardio at the end. This will make you less likely to stress about the kebab.

- Fitness doesn't rule your life. Go out and have some fun here and there. 

Happy New Year!!!

Oh and make sure to get those guns out you've been working oh so hard to grow all year!!

Jack 

New Year, New Goals!!

New year, new goals. 

With the new year approaching it can only mean one thing, new fitness goals. Just a few points to help you make these goals but more importantly succeed in them through SMART goals. 

Specific- make sure your goals are to the point. Instead of just saying I want to get better at my squat, be specific, such as I want to hit 220kg for 2 reps by June. Including facts and figures are always best.

Measurable - make sure you can monitor the goals you're setting. A diary of workouts is great for this.

Attainable- are you going to be able to reach the goal you've set. Now it's always best to set your goals higher and slightly fail, then set yourself a very achievable goal. Little goals to achieve a larger goal at the end is always a great way to go. It then doesn't seem such a huge mountain to climb and will help you monitor progress through these little 'check-in' goals.  

Realistic - this is very much the same as above. Use past training to set goals. Setting goals to high can cause demotivation and less inclined to keep pushing. Set your goals high though and don't be afraid to fall. 

Time- Managed, set yourself a time to when you want to meet your goal, thus monitoring progress and aiding motivation. This can also mean you don't spend to long on one specific goal and furthermore concentrate more effectively on a goal. 

All of the above have the main outcome of you achieving your best, mainly through tracking what you're doing, motivating you more to achieve the goals. 

Hope this helps with goal setting

Jack

Christmas Eve - Shoulders

Christmas Eve Workout

Even on Christmas Eve I still managed to fit in a workout, and what better way then hitting a little bit of shoulders. Now due tomorrow being a rest day for me and me splitting the shoulders into anterior and posterior I decided to hit them all in one for a change. This was a good decision.

As always I started off with a heavy push press. Recently watching Steve Cook and Mike Rashid I decided to do behind the neck. Reduce the weight slightly from what you'd do normally, focusing on the contraction bringing all of the shoulder and traps into the movement. Slow and steady always wins the race, so perform this slowly. Go heavy for one set at the top and then hit failure at lighter weights on the way down. 

Lateral cable raises proceed next from behind which is quite new to me, this targets the head in a slightly different manner. Superset this with a heavy upright rows and the pump was insane. 

I've recently wanted to focus more on the 3D look for my shoulders so to finish I performed 10x10 rear delt flies into shrugs, both with a slight difference. Set cables high, cross them over in a kneeing position. Pull cables down contracting traps and squeezing delts together. Overload the delts with weight and they'll grow as these are often under worked with lighter, high reps. Shrugs I used a hammer strength shoulder press machine, standing on the seat and shrugging. For some reason this targeted the traps in a unique and new way. Focus on every rep, squeezing traps together at the top. Go light as always and focus on contraction. This German Volume based training with 15 sets already performed was a great way to end the session. 

Rest for two days, them back to it on Sunday. 

Merry Christmas everyone

Jack

Keeping on track over the festive period along with Optimum Nutritions Amino Energy!!!!!

So many people go off the rails over the Christmas period and end up reversing all their advancements that they've made throughout the year. Now you don’t have to be a spoilt sport and not get involved in the festive occasion but below are a few little tips that shall keep you on track. 

Take time off!!! I’m personally one of those individuals that has rest very few a far between, along with the frequency and intensity that I train I think my body deserves a day or two off. This doesn't mean a week which carries into a fortnight and onto a month just 3 days off over the Christmas Period. As we all know rest is quite often than not more important than training itself to allow you to move forward and make gains in all training. Plus I know that over the Christmas period its very hard to get into a gym, plus I won’t probably be able to do my usual routine, train at an optimum level along with time restriction. So take some days off!!!

Quick, short, high intense workouts. So many clients say to me how they never find time to train and over the festive period this is going to be even worse for most. But, you shall still have time to fit a quick 20 minutes into your day for a quick session. No equipment just your own body weight!! A quick 3 minute warm up of mobility then 100 jumping jacks then see below for 2 quick circuits:

1. As many rounds in 15 minutes, take rest when needed.

10 Hand Release Press ups

10 jumping squats

5 burpees

20 count plank. 

2) Counting Up Pyramid, perform 1 rep on all exercises, then repeat with 2 reps, basically adding 1 rep each round. set yourself a time limit of 15 minutes and see what number you can reach.

Exercises could be: Press up variations, pull ups, Burpees, Squats, Ice Skaters, Leg raises.

Lastly eat what you want, but this doesn't mean eat for both you and 2 others. Don't worry too much about what foods you are eating, its one day!! However, this doesn't mean just keep eating and eating until you end up in a food coma. Furthermore try over the days following christmas to not snack on leftovers. If you're going to eat leftovers make it into a meal trying to split your plate 30% leftovers, 30% good carbs/protein and the remaining 40% veggies. This will therefore help you with not craving the leftovers as you're consuming some but yet still keeping on track with the rest of your plate to conform to your usual diet. 

I hope these easy to manage factors will keep you on track over Christmas, have the cheat meal more often than not and don't feel guilty but, after the day is done and dusted really try to get back on track.

One quick one from me, I wrote a review on Optimum Nutritions Amino Energy a few weeks ago and I have recently been using it in conjunction with their new pre workout after seeing Steve Cook use this. Now if you haven't yet tried this combination, you need to . You'll have the best workouts ever when feeling sluggish over the festive period!! Plus I’m sure they'll have a few Christmas Offers coming out soon to get it a little cheaper. This is a must buy!!

Merry Christmas

Jack

A week of change

This week I decided to totally mix my workouts up. If you've been following my blog I've recently been focusing on one big set for each exercise where I go max out at the most maximal weight possible. This has hugely helped with strength and size gains however, recently I've been feeling really heavy and along with a few little injuries I've been picking up I've opted for a change to hypertrophy for a few weeks. This is my routine so far for the week: 

Chest:

- Here as oppose to my normal pyramid, working up to heavy set flat bench I focused more on incline DB press. 

- Going no less than 8 reps and no more than 15 with attention very much paid towards the contraction, squeezing and engaging the muscle.

- When it comes to flies and dips really focus on maximal stretch to squeezing the muscle as much as you can. Doing flies on a bench with cables instead of DB's is always good for this as you can bring the handles together. 

- I put bench press right at the end and still managed 100kg for 9 which really shows the strength gains I've made. 

Back

-Back is always one of those muscle groups you want to hit hard yet a lot of people find it a difficult muscle group to train. A few points I used in order to get a good workout in. 

- Make sure you hit the back from many different angles, lat pulldown and a DB row just isn't enough. With all rowing exercises go close grip, body width and wide, along with some form of twisting motion. I like a shot gun based row on cables. When pulling down  from overhead try to use both close and wide grip. 

- Ensure you're contracting the muscle, much like I've mentioned when training chest you can do the same for back. Force your shoulder blades together contracting rhomboids and lats. 

- Stretch the muscle at the top of the movement. This is at its most effective when pulling from above but can also be used when using a rowing motion. Let the weight stretch the muscle prior to pulling and contracting the muscle. This will give you a much fuller range of motion ensuring the whole muscle is working at its optimum capacity.

- Lastly it's volume. The back is a huge muscle group so hit it hard. A good 20 sets utilising super sets and drop sets along the way to really burn the muscle group out. 

Legs:

Legs I haven't really changed, I'm still going heavy but no less than 6 reps. Little things just to keep it interesting are as follows:

- Pyramid up to one heavy set, then straight away dropset back down the pyramid hitting the same number of reps for the same weight you did when ascending. Take rest when needed but try to prevent this as much as possible. For example I got up to 160kg back squat for 6 then drop set straight down to 140kg for 6, 120kg for 8, 100kg for 10 and 60kg to failure. My legs were on fire after this so give it a go, just make sure you don't max out on the ascent up to your max.

- Pause squats are always great to use in your programme, helping improve you stability in your squat. Go light at the end of the sessions to see the best results trying to hit 12-15 reps with a 4 second eccentric phrase, a pause of 3 seconds then exploding up out of the squat.

- Supersets of quad and hamstring especially when it comes to the isolation work always gets a good pump. Ensure you squeeze the quads on leg extensions and the same with a leg curl.

- Lastly something I've been using is upsets. Now normally as the set goes on you drop the weight, turn this on its head and start adding weight. Now obliviously don't start at your max, start at 50% then slowly add weight. Perform 10 reps at 5 different intervals and the muscle group will be on fire. This is slightly like a cluster set, but will cause total confusion to the muscle which will always aid in growth. 

This is only where I've got up to this week, a push and pull workout left to do which I'll put up in another entry.

Keep the training up,

Jack

Optimum Nutrition - Amino Energy

Amino Energy is a supplement which can be used for anytime energy, focus and recovery. For me this was a supplement I thought was a must have and it certainly lives up to its expectations. 

Now per a serving of amino energy you receive 5 grams of amino acids, which giving a serving is 9 grams you're certainly getting you're money’s worth. 160 milligrams of caffeine from green tea is also included, pretty much the same caffeine level as having a large coffee from Starbucks, so a good old helping. Of the remaining 4 grams, 1.6 is Beta-alanine which just falls short of a recommended serving but for those of you who are looking to find a all in one supplement, this easily meets the job. 

One thing I love about this supplement is the taste. Many amino based drinks I've tried in the past are very concentrated, making me feel quite sick throughout my workout. There is no spiky or bitter aftertaste along with no dull taste reminiscent of products containing high doses of l-Arginine. The mix-ability is perfect like all Optimum supplements with no chunks or excessive foam on top, no matter what shaker you're using. 

Does this supplement help you when training is the next questions you're going to ask, and my verdict is yes. I used this as a intra-workout drink but, it can be used both pre and post workout. The effects of the stimulants are immediate within you're workout, allowing me to remain focused and centred throughout the duration of my workout. I’ve used this on every muscle group that I have trained and have noticed an increase to the endurance of the muscle, being able to lift heavier for longer which in turn has allowed for a great pump achieved towards the end of my workout. 

Amino Energy therefore is a great product for anyone that is looking for a supplement that offers versatility on a product which can be taken at any time. This products can solve multiple problems, with one solution, amino energy. It tastes great, retains focus through your workout, along with all the amino acids you'll ever need. All aspects considered its a must have product. 

Optimum Nutrition Gold Standard Whey Review.

Optimum Nutrition Gold Standard Whey Review.

Now over the years I have used many different manufactures to provide the supplements that I need in my diet in order to achieve the best results I can. After meeting up with Shaun Stafford (Optimum Athlete) and following Steve Cook on YouTube and social media I decided to give Optimum products a go. The first of these being the staple, a must in any supplement routine, a Whey protein. Not just any though may I add, Gold Standard Whey Protein. 

This powder is based on Whey Protein Isolates, which in my opinion is the best out there. They are the purest of any protein and are fast reacting in order to give you that protein hit both pre and post workout. Per a serving you'll receive 24grams of protein, along with very little fat or lactose. This allows for it to be a protein powder you can use in any type of training due to it versatility. For me this applies when cutting or trying to gain weight. This product I’ll still use just supplement around it with a change to my macros.  

The list just goes on with all the good points this protein powder offers the consumer. With some powders you always get half the shake suck together or most recently with some I have been using little lumps forming which you can never get rid of, not with this! Every shake whether it’s with milk or water you'll get a smooth, delicious shake. The taste isn't too bad either, my favourite has got to be the Cookies&Cream. Furthermore unlike other brands which end up making your shakers smell awful after, this really doesn’t. A quick rinse post drinking the shake then you're ready to go, maybe as it’s an Optimum Shaker, which I further recommend. 

The most important question you'll all want to know though, ‘is this it working?’. Well I can tell you it most definitely is. I take it upon waking and post workout and it really does the job. Due to the ingredients in contains it’s really fast acting, pushing my recovery in the right direction. I’ve also increased my volume in training along with the change to Optimum with my gains in both strength and size going through the roof, along with staying lean and ready for anything which the industry might throw at me. Therefore if you're looking for your first every protein shake or want a switch from one you've been using for years go out and buy Gold Standard Whey today, you wont be disappointed.

More reviews to come on the Optimum range so stay tuned.

Jack.

Pre-Workouts

Pre-Workouts, do I really need them?

This has been a huge discussion in the fitness industry in recent months. Are pre workouts really essential to perform at your optimum level in the gym and get the best out of your workout. There are so many different ones on the market that it can cause so much confusion as to which to buy, the ways in which they affect you and what is actually in them.

Pre- Workouts have their benefits in more ways than one, often there are a huge mixture of different ingredients that make up a normal pre-workout, so i’m going to outline a few. 

Creatine monohydrate is one of these products. Creatine Monohydrate can act to increase physical performance in successive bursts of short-term, high intensity exercise and is ideal for sports which require high-intensity, explosive movements. This is ideal in a pre-workout for aspiring bodybuilders as it will help aid both strength and power in the compound exercises such as bench, squat and deadlift. Many often say it can also help achieve that pump in the muscle. The only downfall with creatine is it often requires a loading phase into a cycle, often requiring more than just one intake which you will receive from your pre-workout. It’s also really cheap to buy separately and following the guidelines may be a better option. 

Many pre-workouts also include your amino acids. Amino Acids are complex chemicals that are the building blocks of protein, which are required for the creation of new tissue, and the repair of existing cells. An essential Amino Acid cannot be synthesised or created by the body and therefore must be supplied from the diet. These are often taken pre workout, intra and post in order to aid growth and repair but more so to prevent your body going into a catabolic state, in other terms using muscle mass as an energy source. These can again be brought separately and much like creatine need to be used on more of a regular occasion than just pre-workout. 

The last large contributor is Beta Alanine. This is an non-essential amino acid and therefore is produced by the body, its supplemented as additional levels are required through training. It is thought to aid physical performance, increasing your exercise capacity. This can however have a few side effects such as flushes and a slight tingling effect on the body. The downfall to this product is many people often becoming immune to the effects on the amino acid after consistent use. 

This is one of the reasons why I’m not a big pre-workout fan as I really don’t feel that it does anything for me. I prefer a good helping of coffee, along with your favour song gets me more focused and ready to go every workout, every time. This for me is my pre workout routine and very much like those who take pre workouts gives you that placebo effect on your body, when actually it hasn't benefited you a great deal. One thing I tell everyone is if you want it that badly, hit your PB’s and reach your goals than you will push yourself to those dark places and not require something to do it. 

Give one and try and let me know how you get on, they work totally different for individuals and you may really notice a benefit.