Something I in all honesty didn’t think I was going to get a benefit from was a training journal. In hindsight, there are so many benefits and long term use beyond just writing down your reps and sets. Here are a few things I do to make the most out of my logbook- 1. Use a recording of my working sets and take notes on things like form and control to refer back to in future sessions. 2. Don’t just track weights and sets- things like perceived exertion (RPE) and reps in reserve (RIR) can be used to inform decisions in future weeks when attempting to intensify your lifts 3. Add prompts for when you read back- e.g rest for longer or change exercise order. Maybe it could just be an opinion I.e ‘Wasn’t the best set- repeat next week but better’ Whilst these thoughts will largely be subjective they are fresh in your head straight after you finish a set, note them down and understand why you feel or think that way, put the improvements into action the next time you train.

I see so many people in the gym going through the motions with their exercises and not getting the most out of their sessions. Ensuring you understand your exercises and having intention when it comes down to how to execute them is a huge different maker. In this example for hamstrings, see how we work through some connection issues by improving time under tension and alignment to make sure the leg curl is being used to its full capacity. Internal rotation is something to think about when it comes down to how much leverage we have from the hamstrings during knee flexion.

Really having fun with programming Push Pull Leg Splits but really trying to optimise how we tackle muscle growth whilst being as efficient as possible. Here is a quick template I’ve been following to get the most out of my shorter chest focused sessions in between training clients: Pre-exhaust: High to low Cable fly 3x10-12 Incline Focus: Dumbells or Smith Machine 2-3x7-11 (1-2 Reps in Reserve) Tricep Movement: Dip or Single Arm Pushdown Secondary Fly: Pec Deck 2x Failure Shoulder Iso: Cuffed Cable Lateral Raise 2x 10+ (1 RIR) 5 Movements with a mixture of compounds and isolation, focus on two ‘best sets’ per exercise and take your sets close to failure with good tension on the working muscles. Enjoy and let me know what you think! Like and share please

Filmed a really informative back workout today talking a lot about how we can optimise pull and also showing off a few cool niches for exercises that maybe you haven’t tried on your pull days. Keep an eye on the page to see clips posted and please keep supporting by inviting new members.

Here we have an extract from a session with one of my clients with a big focus on making our leg press more focused on growing quads than just developing leg strength. We talk about reps in reserve as a marker for intensity and how we can use tempo and an active range of motion to increase the relative contribution of the quads. At first it is an easier strategy to increase your range of motion of your leg press by focusing on hip flexion and external rotation at the hip, here in contrast the focus is on flexing the knee and generating as much load on the quads at the bottom part of the movement. Setting this in place early on in a block will reap the benefits later on when we progress weights and other intensifiers- loose your position and miss out on actually working the muscle in the intended way.