Here at Cosnett Training Systems nearly all clients that begin training with us exhibit tightness through the hip flexors and quadriceps.
This is predominantly due to the amount of time spent sitting on a daily basis as this leads to to the anterior muscles of the leg adapting to the seated position by becoming shorter and stiffer.
Running the rack is one of my favourite methods for overloading or bringing up lagging body parts.
To do it start at an easy weight and work your way up the rack, increasing by one weight increment each time.
Doing 3 reps at each weight work well.
Your Mums been saying it for ever. You know you need to be eating more vegetables.
Not just because your mum says so, but because they will speed up your fat loss efforts
We recommend our clients to have a decent serve in 3 to 5 of their daily meals.
Incline bicep curls are a great exercise but are often butchered and not done in the best way
The benefit of them is that it stretches and hits the long head of the biceps predominantly due to the position of the upper arm being behind the body.
One of the most satisfying training moments for many is when they achieved their first proper chin up.
But if you’re a long way off doing proper chins it can seem impossible to build up to your first one. Well here's an easier way to do it
One way that I’ve found successful with clients is to practice doing negative or eccentric chin-ups.
This is the most important advice I can give you to understand the mindset thats required to achieve the body you desire.
If you can complete this mental exercise and understand it you are well on your way to permanent physique change.
This is what I want you to do.
If you're trying to add muscle don't take commercial weight gain shakes, they are rubbish and a rip off.
They are usually just some standard cheap whey protein (sometimes soy which is even worse) and around 2 thirds carb powder like maltodextrin or dextrose.
Gain muscle and lose fat by taking a probiotic to improve the health of your gut.
Recent studies show that there are thousands of different kinds of bacteria that live in the gastrointestinal tract and it’s these microbiota that regulate fat storage and other metabolic functions such as protein synthesis.
Increasing the thickness of the grip you use while training can help you see new gains in strength and size.
Yet most trainees never alter their grip at all. Always sticking to the standard thickness of the dumbbells and barbells they have available.
Breakfast - There are many ways to slice it but here's what works best
Firstly you always want complete protein at breakfast time. So that means either quality meat, seafood eggs, or some sort of protein powder (not as good as whole food).
Smart fats to keep energy chugging along through out the morning so coconut oil, nuts, eggs again, butter, ghee and fishoil
If fat loss if your goal its also good to add in fibrous veggies.