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Increasing Your Bench With Smolov Jr – Spreadsheet Included

Posted by Josh Atwell on


Some of you may have heard of one the most brutal squat routines out there, Smolov, but have you heard of its younger brother Smolov Jr? It’s a bench routine designed to have you smashing PR’s in as little as 4 weeks. Sounds good right? Well don’t get too excited yet, it not as hard as your regular Smolov routine, but that doesn’t mean it’s easy by any stretch of the word. You’ll have to push yourself, but the payoff could be worth it. The routine The routine has you benching 4 times a week, with a day’s break between each workout. Each week you’ll be adding 5kgs/10lbs to last week’s numbers. This provides a constant progression so you’ll always...

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Why you should try to supplement your alfalfa intake

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Alfalfa or Alfalfa sprouts are those little green shoots you sometimes find sprinkled on your food at restaurants. But did you know they actually have a list of nutritional and health benefits? These little sprouts can actually do you a lot of good. We’re going to examine what alfalfa is and what supplementing your diet can help you achieve. Firstly let’s take a quick look at what alfalfa actually is. What is alfalfa? Alfalfa sprouts, related to the pea family, come from a germinated alfalfa seed and are a fantastic, nourishing addition to many meals. When the seed germinates, it creates a shoot, which is then harvested before the plant develops fully. The word alfalfa is derived from Arabic, specifically...

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The Abundant Benefits of New Zealand’s Green Lipped Sea Mussel

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Today we examine some of the advantages of a little-known mollusc known as New Zealand Green Lipped Sea Mussel, also known as Kuku. Green-lipped mussel is a nutritional supplement taken from Perna canaliculus, a bivalve mollusc (mussel) native to New Zealand’s shores. These shellfish first become noticed when studying the native Maoris of New Zealand. They were observed to be able to complete demanding physical work even in old age without noticeable signs of arthritis. This began many years of research and other benefits being noted. These range from; arthritis to the GI tract. New Zealand mussel farming is a highly monitored and very regulated industry. As it can only take place in designated areas of pristine coastal ocean, green-lipped...

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Benefits of Glucosamine (plus infographic)

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Today we examine the benefits of glucosamine and how it can have a positive effect on your lifting through many channels. Glucosamine is naturally found in the cartilage in between our joints. It is made from links of sugars and proteins joined. It works as a type of shock absorber and allows us to move more freely with less discomfort and pain. The body needs glucosamine for the synthesis of certain proteins and fats that form various vital tissues, mainly cartilage. This plays a significant role in the construction of our joints, tendons and ligaments. Also, it helps create the fluids that surround joints and provide lubrication. All this adds up to improved movement and functioning of the joints. Aside...

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Benefits of Exercise on Mental Health: How to Boost Your Mood

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Most of you who will visit this site already know about the physical health benefits of exercise. But are you aware of the mental health benefits too? Today we want to outline some key facts and advantages that working out has on your mind and how to obtain these benefits. The facts A 2011 Dutch study examined more than 7000 adults found that doing exercise reduced the risk of developing a mood or anxiety disorder over the following three years, even when controlling for socioeconomic factors and physical illnesses. 60 volunteers with increased sensitivity to anxiety and stress. Subjects who participated in a two-week exercise program showed significant improvements in anxiety sensitivity compared with a control group (Depression and Anxiety,...

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Why fish oil might be the best supplement you can buy

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Fish oil is an oil derivative from the fatty layers of cold water fish. This oil is rich in the long chain omega three fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are crucial to human health. According to research piloted by Harvard University, omega-3 fatty acid deficiency is officially one of the top 10 causes of death in America, taking the lives of up to 96,000 people each year. Ideally, people would get these fatty acids from their diet; high in fish, etc. However, unfortunately, this is rarely the case, as such people often need a supplement to cover the gap between diet and recommended daily intake. Benefits of fish oil Anxiety The European Journal of Neuroscience...

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Workout of the week #7 Sheiko 29 (spreadsheet included)

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Who is Boris Sheiko? Boris Sheiko is perhaps the foremost powerlifting coach in Russia. He has worked with world champions and world record holders such as; Andrey Belyaev, Kirill Sarychev, Yuri Fedorenko, Alexei Sivokon, and Maxim Podtynny. He undertakes a unique high-volume approach which has generated intrigue in many powerlifting cirlces. Routine #29 Let’s start off by explaining why #29 is a preparatory block of his workouts, of which, there are 7 templates. First off, the first block features relatively similar volume in all four weeks of the program. This is to simply introduce the lifter to the workloads of a Sheiko program. However, if you look closely, you’ll notice that the lifter doesn’t start performing regular work above 80%...

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Workout of the week #6 Jim Wendler 5/3/1

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Today we examine one of the most popular and well known routines in fitness circles, Jim Wendlers 5/3/1. This is a powerlifting routine with a difference. Jim designed this routine to get people strong while mitigating risk of injury and not being solely focused on strength, he also talks about; “I want to be as mobile, flexible, strong, and in as good a condition as I possibly can. That's how I came up with 5/3/1.” The workout looks like this. Workout 1   Exercise Sets Reps % 1RM A Standing Shoulder Press  Week 1  Week 2  Week 3  Week 4 3 5 3 5/3/1 5 65,75,85 70,80,90 75,85,95 40,50,60 B Dip 5 15   C Chin-Up 5 10   Workout...

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The benefits of cold showers and why you should try them

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It may seem like a simple thing but a slight change in your morning routine could have profound advantages, lasting long into your day. That is switching to cold showers. Today we’ll examine the possible benefits of making the switch to cold showers. You might have experienced these by mistake; someone flushes the toilet while your mid-shower, the hot water runs outs, etc. although it may be uncomfortable at first cold showers could help with many common issues and problems. The benefits Increased alertness Having a cold shower first thing in the morning, and feeling cold water pour down over our body may seem more horrifying than soothing. However, this produces a deep breathing response from the body, oxygenating the...

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Workout of the week #5

Posted by Josh Atwell on


About  This week's workout of the week is a purer traditional bodybuilding routine. It focuses on mid to high range reps with plenty of accessory movements. Each muscle group is hit twice per week giving it enough time to recover between days at the gym. Every muscle group is first worked by a compound movement followed by some accessory work.Workouts should take around an hour to complete which allows time for either cardio or extra arm work if needed. The direct arm work is limited as many of the compound movements require the arm muscles, such as bench press and pull ups.This routine can be run for 6 - 8 weeks at a time followed by a one-week deload. I...

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