My dear fellow weight trainers...

At the start of every year I create a list of goals that I want to achieve and I set an interesting challenge or two.

My challenge for 2010:

Enter and win my first ever natural bodybuilding competition.

You may find it hard to believe that someone who has trained with an extreme degree of passion, intensity, dedication and consistency for over 16 years has never competed. Honestly, I've never felt the need to. My training has always been something that I do for myself. I just love it, and I enjoy the challenge and creativity of each workout.  More

There is an endless choice of exercises to include in a weight training program and they can all be quite effective if performed with proper technique and intensity. However, some exercises have a far greater positive impact on the body and should be included in your training program each week. If a range of goals can be achieved from just one movement then it becomes more efficient and more effective than an exercise that has only one specific goal. We are talking about Free-weight, Compound Exercises. More

Target Area – Biceps
Ancillary Muscles – Forearms
Goal – To build, strengthen and isolate the bicep
Alternate Exercises – Standing Cable Curl, Standing Strict BB Curl More

Free-weights should always form the dominant portion of exercise selection for building muscle-mass, building strength and toning the body. Dumbbells are a highly effective free-weight that demands control and strict technique. And we all know that if you employ Dumbbell Pressing movements in your training it is a sure-fire way to add strength, mass and thickness to your Chest and Shoulders and indirectly to your Triceps.  More

No-one has a perfectly balanced body with each muscle group complementing the all the others. To earn such a title is evidence of a long and consistent journey through years of good nutrition and great training. Everyone has some dominant body-parts that respond well to training and grow easily while other muscle groups are stubborn requiring an intense and strategically implemented plan of attack to see even small results. We are all so different and today we are talking about Biceps.

I have had clients who have never trained before and have walked into the gym with a decent set of guns. For this they can thank their parents. Then I have had other clients who have built magnificent physiques but have had to endure extra torture to bring up lagging Biceps. They can also thank (or curse) their parents for this. This happens with all muscle groups but there is always a way to beat it. Make a plan. Never ever give up….. More

This will be the most important piece of information that you will ever read about weight training.

Repetitions… Your entire training career is composed of millions of them. You group them in sets and they are the basis of each workout. Performing them correctly is the difference between success and failure. A perfect repetition, seemingly simple, has many components and is powerfully effective. I am going to explain how to perform the perfect rep and why it is so important. More

1. Lift Weights to Build and Tone Muscle

Increasing your muscle mass and tone will accelerate body-fat loss. When your muscles grow the demand on your body’s energy resources increase. Therefore your metabolism starts running at a higher rate burning more calories during rest and while you exercise. More

In the pursuit of your physical goals you must always be receptive to education. If an opportunity to improve your training presents itself grasp it, learn it and apply it. Sometimes it is huge change such as a brand new training program other times it is a subtle concept like the one I will discuss today. More