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do you need to lift heavy to build muscle

Can You Build Muscle with Light Weights?

One of the biggest misconceptions people hold is the belief that you need to lift heavy weights to build muscle and light weights are next to useless. In truth, you can build muscle with ANY load (including light weights), as long as your sets are difficult and come close to failure. There is strong evidence…
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Upper/Lower Workout Plan – The Perfect Program for Intermediate Lifters

An upper/lower workout split can be the perfect option for intermediate lifters. While beginners usually do best on a full body program, intermediates may need more volume to keep progressing, but a lower frequency for optimal recovery from that volume. Full body programs usually see you train 3 times per week, training every muscle group…
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Is it OK to Train With Weights 7 Days Per Week?

Is it possible to work out all 7 days of the week and make good progress? Is there ever a situation where that might be recommended? Do you even need rest days? If you’ve read a bit about weight training, you’ll no doubt be aware that it’s usually recommended that you have rest days from…
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The Ultimate Home Workout Guide

A home workout plan is a necessity these days, especially as you never know when gyms will be forced to close under lockdown rulings. If you want to hit your fitness goals, you need to be able to stay consistent. In order to stay consistent, you need a backup plan in case the gym is…
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The Perfect Full Body Workout Plan for Beginners

A full body workout plan is perfect for beginners who are just getting started at the gym and want to see the best possible results. What beginners do in the gym can be the difference between making gains, and making RAPID gains! So what would the ideal full body workout plan for beginners look like?…
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How Neglecting Recovery Affects Your Gains

Most people don’t realise that training is actually a stress to your body and they need to focus more on the recovery from that stress if they want to gain more muscle. You don’t get stronger in the gym – you get weaker. You break your muscles down. I know your muscles look (and are)…
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How to Accelerate Fat Loss by Walking

You’d be very surprised just how much the simple act of walking can help with fat loss. Fat loss is all about a calorie deficit (OK, there’s slightly more to it than that, but that’s the first thing you’ve got to get right). Getting into a calorie deficit should mainly be driven by changes to your…
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Strength Training Tips for Beginners

The many health and lifestyle benefits of strength training, or resistance training, are becoming more widely known. As a result, more and more people are looking to take it up. “Strength training”, or “resistance training” is any kind of training where your muscles have to produce force against some kind of resistance. This resistance often…
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how to burn belly fat

How to Burn Belly Fat (The Truth!)

“How to burn belly fat” is one of the most asked questions of people just getting into fitness. In fact, not counting all the different variations of that question, over 12,000 people in the US type that question into Google every month. Unfortunately, the answer isn’t as straightforward as people probably want to believe. People…
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What Should You Eat To Lose Fat?

Fat loss is simple. That doesn’t mean it’s easy, but it IS simple. If you want to lose fat, the number one thing you need to address is your diet. Read this post for a breakdown of everything you need to know about how to eat for fat loss. This will cover: The number one…
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Free Fat Loss Ebook!

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Free Workout Programs!

These seven free workout programs have been designed by me to optimally balance all muscle groups and provide ample stimulus and capacity for recovery. Perfect for building muscle.

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These free recipes are high in protein, easy to cook and are delicious! Perfect for supporting a fat loss or muscle gaining goal.

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Nothing Barred Fitness

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