The power rack (or cage in India) is one of the most important inventions of modern strength training, right after the adjustable barbell itself. In case you are confused about what I am talking about I have put a picture below. Do not confuse it with a monolift or smith machine. It is basically a…

The front squat is an old, time tested exercise that will build dinosaur thighs without exception. It has many advantages over the conventional back squat and as such I actually believe that unless you are a power-lifter, you should use the front squat as your primary leg exercise. Lets look at the benefits of the…

While the exercises you do and the effort you put into your workouts is important the greatest factor influencing your progress is very simply your plan. If you do not have a proper plan, you plan to fail. In this post I would like to talk about how to establish the basic structure of your…

If you are trying to modify your training to lose fat, look no further. These simple to implement training tips will quickly change the way you look and feel. Do all your cardio and endurance work after your strength/ muscle building work – It takes to body 10-15mins to begin the fat burning process. Doing…

In part I we spoke about how to fix a bad back and prepare it for strenuous exercise. Once you have finished that routine or if you already fit and want to take up a program that will increase general fitness, strength and athleticism and keep you healthy, the following routine is the best you…

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…

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…

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…