TEENAGE BODYBUILDING

TEENAGE BODYBUILDING

Starting bodybuilding so young at 12 years old I was very carful about the kind of weights I did ,opting for higher reps and super clean form. I educate myself over the years reading every book on nutrition and training experimenting with different program design and foods to see what worked best for me. At 15 I started competing and by 18 I discovered a 4 day a week off season split and a 2 day on 1 day off pre competition split really worked well. Here is the pre competition split with a sample workout. PM WORKOUT Day 1 Chest Biceps -20 minute Jog Day 2 Legs Day 3 Speed walk/Abs 40 minutes Day 4 Calves Shoulders Triceps Day 5 Back Hamstrings Day 6 Speed walk/Abs 40 minutes Chest Biceps A Incline Dumbbell Press 4 x10-12 B Decline Press 4 x 10-12 C Cable Crossovers 3 x 21s D Laying Bench Curls 3 x 10-12 E Hammer Curls 3 x 10-12 F Barbell Curls 3 x 10 Throughout using methods like; Triple drop, Forced reps, Negatives, I Go You Go, Forced Negatives, Dropsets.     Days off are important to really recover and also listening to your body, we all feel overtrained at different times symptoms being. 1.Loss of appetite 2.Lack of interest to train 3.Feeling tired and bad sleep 4.Raised morning pulse rate Don’t feel you have to train just because your diary says so , as you get more experienced learn to listen to your body and learn the difference between “I cant be bothered “ and ” My body says NO” For online and 121 training check out...
BUILD WINGS

BUILD WINGS

Build Some Wings For big lats and that classic V taper you need to stick with the basics. The back muscles move in different planes so its important to work them from different angles. There is no real point in doing 2 exercises back to back using the same plane i.e. Chins followed by lat pull downs. I like to vary the rep range working on both ,strength and hypertrophy . The key is big exercises consistency and keeping a training log. For a thick wide back try ; WARM UP A Deadlifts 5×5 B Banded chins 4x 8-10 C Low Pulley Row 3X 10-12 D Pullover( machine or pulley) 3x 15 Keep the reps smooth and slow on the eccentric and make sure you use full range of motion. When doing exercises like pullover remember the hinge point of the movement is the lats, this can be felt in the triceps if done incorrectly.. Log your weights and try to increase each week, if specialising look to do this session every 5 days. Stay focused and lets build those wings. For online or 121 coaching check...
Why you should be #fitat40 and where to start.

Why you should be #fitat40 and where to start.

Being over 40, I recognize the pitfalls and struggles that this generation might have. This can include anything from aches and pains, poor posture, mobility and bad diet. Where to Start? Being overweight is a massive problem and obesity is currently one of the biggest issues facing the over 40’s generation. 8/10 in this age group are overweight, drink too much, or don’t exercise enough. By making a few small changes you can make a whole lot of difference. It’s not always easy to change a routine, especially if you have a busy family or work life. However, we should not use our commitments as an excuse. You must be proactive and prioritize your health, now is the time to make the changes. By accepting responsibility for your body, you can begin to make the transformations necessary to change your routine.   This weeks post I am focusing on where you should start on your fitness journey. Once you have accepted that you need to do something it is time to take action. Here are some tips to start out Medical Check Up One of the first things you should do is to arrange to have a medical. It’s imperative to make sure you are in good physical health before entering into an exercise program. Getting a full check up will reduce the risk of serious injury and also highlight any health concerns you may not have previously known about. After a medical you will know what you can and can’t do in terms of exercises and intensity of exercise and any goals you wish to set. At 40...
Becoming the Ultimate Gladiator

Becoming the Ultimate Gladiator

Here is a snippet from the recent interview I did with HFE on ‘Becoming the Ultimate Gladiator’, go and check out the for the rest! (HFE’s blog) Speaking in a recent interview with HFE, a leading provider of personal trainer courses, James talked about his electric career to date and current projects. He started by looking back to the early days of being featured in magazines, taking part in bodybuilding shows, and catching the eye of the Gladiators’ producers: “They said they liked to meet… they then came to see me at another bodybuilding show… and said ‘we really like your look, we really like your height, would you like to come down next week to audition for the show?'” For someone as hard-working and committed as James, being on Gladiators was never about the glitz and glamour of TV, but about being the best at what you do. He reflected on just what it took to master the toughest events on the show, work that would eventually lead him to be crowned the Ultimate Gladiator: “I joined a climbing wall, I was pushing cars around a car park, tying my feet together and boxing to mimic the Duel, gymnastic rings to mimic Hang Tough… I’d find some way to mimic each event.” Post-Gladiators, James had a highly successful acting career which included TV appearances and countless tours of the UK and US. Fitness, however, has always been a constant throughout his life, so his work with Chelsea Fitness and his Fitat40 campaign made perfect sense: ” I’ve always enjoyed it, especially right now with the Fitat40 campaign. We’re getting the point across about how the...
10 Top Tips For Fighting Fat After 40

10 Top Tips For Fighting Fat After 40

1.Manage Your Stress– Stress is a killer and as you get older and have more commitments with for and family life you tend to build a lot more stress. Aim for 7-9 hours sleep; try taking a magnesium salt bath to relax you and help you sleep. Watch your caffeine and alcohol intake as this can keep you awake. Also some yoga and meditation techniques will help relax you and clear the brain clutter. 2.Do Some Weight Training -The more muscle you have the more fat you burn! As you age the muscles will start to shrink and postures will start to sag. So a combination of strength and hypertrophy training will help you burn more fat, straighten your posture and combat stress. 3.Find Training Partners – Find friends or colleagues that you can train with. If you make someone else accountable for your sessions you are more likely to turn up, rather than listen to the little voice in your head of excuses not to.The sessions can be more fun; you will work harder and often bring in the element of competition.It also can help you push out the extra reps and if doing weights help you to train more safely.   4.Prepare Your Food- Fail to prepare prepare to fail! Be careful of eating as you go, sandwiches, fast food and soft drinks are not going to keep you lean Be aware of some simple rules, don’t skip breakfast and try to have a protein/ SMART fat based breakfast. This is better for your energy and sets you up for the day e.g. scrambled eggs with salmon and avocado.Eat 3-4 meals a day with a good source of low fat protein, lots of green vegetables and moderate carbohydrate. Avoid processed foods and hidden sugars. Always read the label.   Drink water- Water is often forgotten about or traded...
Hunted T-Shirts

Hunted T-Shirts

We’ve teamed up with IFStrongwear to bring ‘The Hunted’ range of T-Shirts. We’re biased, but they’re awesome! If you’re looking to be inspired when you’re training, you need to check these out now. Go here to get yours now!...
Subscribe To Our Newsletter

Subscribe To Our Newsletter

Subscribe now and recieve a FREE 20 point plan to get fit this summer!

You have Successfully Subscribed!