Tag Archives: muscle building

Maximise Muscle Growth – My 20 Proven Training Strategies

Whether you’ve hit a plateau in the gym or you simply want to accelerate your muscle building progress I specialise in helping men and women build muscle, burn fat, and transform their physiques with intelligent training and nutrition.
Here are 20 of my expert tips to smash plateaus and accelerate gym results and keep building muscle.

1. Understand you NEED a Training Plan
Without a plan, progress is guesswork. Track your reps, weights, and workouts to ensure consistent results.
2. Start with Heavy Compound Lifts
Place your most complex and taxing exercises, those that utilise the most amount of muscle and energy, strategically within your … Read more

Protein Power: How Much Protein Do You Really Need to Build Muscle?

When it comes to building muscle, protein is the quintessential nutrient that forms the bedrock of progress.
It’s the fuel that drives muscle repair, growth, and recovery after intense workouts. But how much protein do you truly need to achieve optimal muscle gain? Let’s delve into the science behind protein requirements, the factors influencing these needs, and the optimal intake for individuals striving to build muscle effectively.
The Role of Protein in Muscle Building:
Protein, composed of essential amino acids, is the building block of muscle tissue. Lifting weights creates micro-tears in muscle fibres and protein plays a vital role in repairing and … Read more

Will alcohol prevent me gaining muscle?

Can You Build Muscle and Still Drink Alcohol?
You enjoy a drink.You also want to build muscle, get stronger, and look better.
At some point, those two goals start to feel like they’re pulling in opposite directions.
So the real question is:
Can you drink alcohol and still make serious progress in the gym?
The honest answer is yes—but with a clear caveat:
Alcohol doesn’t stop progress. It slows it down, interferes with it, and makes consistency harder.
Understanding how it does that is what allows you to stay in control.
FYI: If you haven’t read my article ‘Will alcohol stop me losing weight?’ take a look here … Read more

STOP just winging it

DOES THIS SOUND FAMILIAR?
“When I train chest, I always feel it more in my shoulders than my pecs.”
“No matter what I do, I can’t feel my chest working.”
Most men enjoy training their chest.What they don’t enjoy is putting time and effort into it and getting very little in return.
After coaching hundreds of men over the years, there is a clear and consistent reason this happens.

THE ISSUE IS NOT YOUR CHEST
IT’S HOW YOU USE IT
If you cannot deliberately engage, contract, and feel your chest without any load, you will not train it effectively once resistance is added.
This is not about effort.It … Read more

How to win at dieting and still have a social life

we can decide the best answer for you.
We All Love Good Food With Good People
The meal out.The cinema trip with snacks.A glass (or two) of wine after a long week.The weekend coffee and breakfast catch-up with family or your partner.
These moments matter. They’re part of life, part of relationships, and part of balance.
But the question I get asked constantly is:
Can you still enjoy all of this and achieve your physique goals?
Yes… But It Depends.
Like most things in health, fitness, and nutrition — the honest answer is “it depends.”
How often you increase calories, drift off plan, or replace structured meals with … Read more

Should you train in a plastic bag?

This is part three of my alcohol series. If you missed part one or two here they are:
Will alcohol stop you losing weight?
Will alcohol prevent you gaining muscle?
Let me start with something that might surprise you:
Alcohol isn’t all bad.But it’s also not nearly as beneficial as we were once led to believe.
For years, moderate drinking—especially red wine—was positioned as “heart healthy.” You’ve probably heard that a couple of glasses a day could improve cholesterol and reduce your risk of heart disease. That belief didn’t come from nowhere—but the science has moved on, and the picture is now much clearer.
Large-scale analyses … Read more

10 ways to make dieting a pleasure

Dieting Shouldn’t Feel Miserable
The moment most people hear the word “dieting”, it instantly creates mental images of bland, repetitive meals. Dry chicken. Steamed broccoli. Zero flavour. Constant hunger. Feeling restricted, tired and fed up.
Let me be very clear.
Dieting does NOT need to feel like this.
In fact, if it does, it’s usually the reason it fails.

My Approach to Dieting
A structured diet plan should be short-term and educational, not something you feel trapped in forever.
Typically, a diet phase should last around 14–30 days. The purpose isn’t just fat loss. It’s about teaching you:

How to structure meals around a busy lifestyle

How to build … Read more

How to stop yourself falling forward when you squat