Lower back injuries are a plague nowadays. Compared to 30-40 years back or even 10 years back, everyone seems to have a slip disc, hernia or compression fracture. The classic solution is to load up on painkillers, not do any forward bending or get surgery. None of these solve the root cause of the problem,…

This is a very simple size program that will put on great muscle size and will completely change your physique in 12 weeks. It is meant for someone who has atleast some basic knowledge of how to perform the fundamental barbell exercises- the Back squat, bench press, bent-over row and deadlift. Most people with even…

In Know Your Greats II we talked about some of the men who helped make barbell training accessible to the common man. In this installment I would like to talk about some of the legendary lifters and bodybuilders who pushed the popularity of lifting and training to whole new levels among common people. 1. John…

This program is meant to build muscle and remove fat in beginners and conserve muscle and strength while losing fat in advanced trainees.  Most people with less than 18 months experience should be able to lose 10-15kgs in 8 weeks and even gain 1-2 kgs of muscle. Even the most advanced person should be able…

Lets us first of all detail the advantages and disadvantages of each method. With Training Partners Advantages: 1. A positive environment is infectious. If you find a good place the first principle of success- a positive mental attitude, will be in the bag. 2. Your ability to exercise will increase when you see others working out. 3.…

For the longest time I held the belief that the deadlift is the greatest exercise in the world. And I found it difficult to find people who would disagree with me. The ones who did generally ranked easy bar curls as the world’s greatest movement so I never paid attention to them. But over the…

In my training notebook from 2008 I had written what I thought would be strong. Here is the line: “I would be strong if I could squat 330lbs, deadlift 400lbs and bench 250lbs.” Today looking back on this I realize just how far I have come. I don’t think any numbers I will ever be…

Nowadays exercising and having an active lifestyle is trendy. All of us want to be fit, look good and, of course, be healthy. Most people have at some point considered training properly, maybe at a gym or maybe at home, but you found many reasons for not doing so. there are also some who have never considered…

When we start training we want to get our fitness objectives fast, we want to do a workout today and see the results tomorrow. Loose weight, gain muscles, be stronger… and now! But start training hard when you are new to it, or when you have not done any workout before, is like putting the…

After many years training and working in the fitness and health industry we have heard the same expressions many times: “training is not for me”, “I am not the kind a person of follows a training plan”, “why should I start training if I’m okay as I am” Often these preconceived ideas arise because people…