Tag Archives: muscle

3 exercises when MACHINES ARE BETTER than free weights

One of the biggest reasons people get stuck in the gym is confusion around what they should be using. Free weights. Machines. Cables. Everyone has a strong opinion, and most of them are presented like there’s a right or wrong answer.
There isn’t.
If your goal is fat loss, muscle building, or simply getting stronger, you should be using a mix of all three. Each piece of equipment has advantages, and good programming is about using the right tool for the job — not blindly sticking to one style of training.
Yes, there are times where free weights are the better option. They … Read more

How much muscle should I be gaining?

Are you trying to build as much lean muscle as you can in the shortest amount of time?
Many people fall into the trap of thinking that a fast increase in your scale weight is a sign of success. The truth is, (and many coaches won’t tell you this), that gaining weight quickly often means piling on body fat rather than lean muscle.
There are numerous problems of gaining body fat if your goal is to build muscle; reduced testosterone, increased inflammation, impaired recovery and perhaps most importantly – the need to diet down or go through a ‘cutting phase’ to lose … Read more

How to burn fat without losing muscle

So you want to drop stubborn body fat.
You’ve trained hard for months—maybe years—to build muscle. Now you want to lean down and reveal the physique underneath, but there’s a very real fear holding you back: losing the muscle you’ve worked so hard to earn.
That concern is valid.
Losing fat while preserving muscle is challenging, but it’s absolutely achievable—and it’s essential if you want to look, perform, and feel your best.
Muscle isn’t just about aesthetics. It plays a critical role in long-term health, strength, insulin sensitivity, and metabolic rate. Muscle tissue is metabolically active, meaning it requires energy (calories) to maintain. The … 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

3 Workouts to get that V-shape

If masculinity had a silhouette, the classic V-shape would be it.
Broad shoulders, a narrow waist, and flaring lats create a powerful, heroic look—and it’s a physique many men are chasing for good reason. The V-shape doesn’t just look impressive; it signals strength, athleticism, and confidence.
Below are three focused training strategies to help you build it properly.

1. Getting Broader Shoulders
Your shoulder width is partly influenced by the length of your clavicles (collarbones). That’s genetics—and we can’t change it.What is fully within your control is how much muscle you build on top of that frame.
To create the illusion of wider shoulders, you … Read more

Beating the winter blues – A guide to overcome Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD), often referred to as the winter blues, is a condition that affects many individuals, particularly during the colder and darker months.
For busy professional in their 30s and 40s, the demands of work coupled with the challenges of winter can make combating SAD seem like an uphill battle.

Understanding Seasonal Affective Disorder (SAD)
SAD is a type of depression or ‘low feeling’ that occurs at a specific time of year, usually in the winter when sunlight exposure is reduced.
Its symptoms can include poor energy, irritability, difficulty concentrating, changes in sleeping patterns, and a general feeling of sadness or hopelessness.
The … Read more

I can’t feel my chest when training – do this

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 get rid of muscle soreness

Muscle Soreness: Love It or Hate It?
You may love it. You may hate it.
Muscle soreness is one of those things that can leave you feeling like you need a wheelchair… or strangely satisfied that you’ve trained hard enough to earn it.
Either way, one question always comes up:
How do you recover faster from post-workout soreness?
Delayed Onset Muscle Soreness (DOMS) typically peaks 24-72 hours after training and is caused by microscopic muscle damage and inflammation following unfamiliar or intense exercise. While soreness isn’t necessarily a sign of progress, poor recovery is a fast track to stalled results, reduced performance, and increased injury … Read more

How to stop yourself falling forward when you squat