Build muscle and lose fat. Get leaner, get stronger, live longer.

bench press sets

How Many Reps and Sets Should I do to Build Muscle?

Awesome physiques require building some muscle. That means lifting weights for sets and reps. But how many sets and reps should you do to build muscle? What Are Sets and Reps? If you’re starting out on this journey, you’re going to have to get familiar with sets and reps. You’ll see these terms on loads…
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How to Gain Muscle Without Gaining Fat

Are you “dreamer bulking”? Prepare for Fat Gain!

Bulking used to be one of my favourite things ever. I can remember sneaking out of work when I had a spare 5 minutes and going to Tesco Express across the road. I would buy whatever bags of chocolate were on offer for £1. This usually ended up being some Cadbury’s Boost Bites, some “dinky…
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refeed featured image

What is a Refeed Day and do I Need One?

I woke up and went to the bathroom. Grabbed the scales and stepped on (after the first wee of the day and before eating anything, obviously). 85.6kg, the lowest I’d seen in years. Checked myself in the mirror. Wow, abs, striations, definition, separation. “I’m ripped” (smugface). But something annoyed me. “My muscles look a lot…
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balanced workout routines

What Does a Balanced Workout Program Look Like?

Keep an eye on people in the gym and you’ll soon notice that a lot of them work the same muscles in every workout, or neglect certain muscle groups entirely. There’s too many people working chest, abs and arms. On the other hand, there are not enough working legs and back. Curls for the girls,…
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Meal Timing Is It Necesary

Is Meal Timing Important for Muscle Gain or Fat Loss?

Meal timing is one of those things that people focus way too much of their attention on, thinking it is going to get them the results they desire. I have seen people in the gym changing rooms with Tupperware containing 5 cooked chicken breasts for the day so they can eat one every 2 hours.…
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is meal prep necessary?

Why Meal Prep and Do I Need to do it?

Meal prep means cooking in bulk (a big batch of chilli for example) and then splitting this up into equal sized meals that you can eat all week. Ideally you track all of the ingredients and record the macros/calories so you are able to know where you are in relation to your nutrition and body…
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Which exercises burn fat?

I want to “BLAST BELLY FAT!” What should I do in the gym to lose weight?

I’ve got some news which might be unwelcome. I know you want to know what kinds of exercises are going to make the fat cells shrivel up and die. Unfortunately, those exercises don’t exist. That’s right. There are NO exercises you can do, that will get rid of your fat. Fortunately, You CAN Still Get…
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high reps and light weights for cutting

Do High Reps and Light Weights Get You Lean?

Want to get ripped? Like shredded? Be able to see all your abs, and see where your different chest and shoulder muscles separate? Then you need to use lighter weights and high reps! NO! This is completely wrong. If you don’t change anything else about your activity, and more importantly your eating habits, you will…
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eating carbs at night make you fat

Does Eating Carbs Late at Night Make You Fat?

Nope, eating carbs after 6pm, or at night, doesn’t do anything to make you fat. The only way carbs make you fat is if you eat them in a calorie surplus. But then, all the food you eat in a calorie surplus contributes to making you fat, not just carbs. Another Way to Look at…
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This is stupid: weights to build muscle, cardio to burn fat

How to Waste Your Time in the Gym: Weights to build Muscle, Cardio to Burn Fat

This is one of the biggest misconceptions people have about how muscle gain and fat loss works. Unfortunately, following this misguided information is one of the NUMBER ONE killers of muscle gains! Weights to build muscle, then cardio to burn the fat (bro!) It’s true, weights will definitely help you build muscle. It’s also true…
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