I was thinking, why don’t we ramp up the old push-up competition a bit? Every Saturday, post your max unbroken push‑up set below in the comments. Leaderboard = biggest improvement over 4 weeks wins a prize! 🏆 Last time @Pratik Pandey won and @Kevin Dul came a close second. Who got this one on lock down Let’s go 💪💪

Had my day off yesterday and went for a sick walk/adventure. My girlfriend and I decided to take a hike up the side of a mountain to an old mine. It was pretty steep and exhausting especially since my legs were in recovery. When we eventually got to the mine entrance we tried the lower entrance first but it was sketchy as hell! We got about 10 meters in and thought fuck it were out of here. Just such a grim feeling of like what if the roof collapses in and then we’re stuck lol Luckily the top main entrance was open and it was large. It was more like a cave they must have busted into than a tight narrow tunnel like the lower one. It was super cool in there and had some interesting iron, quarts and muscovite crystal action here and there but damn when we left we were covered in this intense red iron oxide powder. Overall it was a sick and long hike with some cool slightly sketchy exciting vibes.

I wanted to share something Ive learned recently after suffering a pretty gnarly elbow injury. This was the first kind of major setback injury Ive ever had and Ive been training for over 10 years. It happened when I decided to go heavy for a while to see if I could improve on what was already working great (yea i know don’t fix what ain’t broke right?) Then after a set of weighted chin-ups my right elbow hurt and the next days it only got worse. Soon i had to face the fact that I had to completely stop pull-ups and chin-ups completely which was a hard pill to swallow. Bicep curls were doable only in a very particular form and still painful. Anyways 6 months later and my elbow is about 85% healed, Im back to doing pull-ups and curls but my whole view of how I do each exercise has changed and Thats what I wanted to share here. I realised 3 things: 1. Going too heavy too fast or just going too heavy in general is useless and high risk for injury. If you practice responsable progressive overload then your strength will naturally keep getting better. There’s no need to rush it. 2. When the injury was acute, I was very aware of the weakest areas of the movement and that was full lock out. For pull-ups that’s dead straight arms. While yes it’s good to dead hang, extended periods of heavy weight lockout and jerking movements = pain. 3. Tendons take so fucking long to heal! The results: 1. Do the movements just short of lockout. Even when you feel in perfect health those joints are taking strain! It’s only when you finally get injured do you realise! 2. Do a healthy dose of reps. Not too many, not too little. The weight you choose will determine your rep range. The rule is simple: High reps = few sets = lighter weight. Low reps = more sets = heavier weight. 3. Go steady! Don’t jerk at the bottom of the movements it multiplies force. You can still go hard just be smooth lol I hope this helps at least some of you prevent unnecessary long term setbacks and pain and Keep smashing it to make those big life changing gains!

After chatting to one of our members here, it reminded me how easy it is to get ripped at home so I decided to make this post. The bare minimum: Pull-up bar - one that goes on your door frame. Parallel bars - use the backs of two chairs Dumbbells - adjustable up to 20kg each Here’s what you can do with them Pull-ups Chin-ups Leg raises Dips Body weight Tricep extensions Bicep curls Forearm curls Lateral raises Shoulder press Dumbbell Tricep extensions Dumbbell upright row Squats Bulgarian split squats Weighted lunges Those literally hit every muscle group and then some! “I don’t have access to a gym” it’s not a reason to not start. I gained my first 10kg lean muscle mass literally the list above. It was awesome and life changing. Heres a pic of me from then.

@Ethan Booysen , @Imran Yunus , @Mike Mike , @Garv Gupta , @Pratik Pandey , @Kevin Dul , @Carlos Zabala , @Toni Hiltmann , @Asomiddin Ergashev , @Jack Fritz , @Aaron S , @Eddie Wade , @Rajdeep Sharma , @Adam Fitzsimons , @Brandon Jagger , @Cj Verity , @Hamid Jafari , @Neel Dhutia Merry Christmas guys I wish you a great day filled with happiness and good food surrounded by your family and friends!