When you’ve been training consistently for over ten years, it becomes part of what you do. It’s no longer a forced concept, or something you need to think about. It doesn’t matter whether you’re making progress or not, the habit of showing up 3 to...
Achieving an incredible physical change will always be a vehicle and/or representation for something more. Whether it’s improving self-confidence and self-esteem, or creating more control and focus in your day, the journey of a transformation is all about self-improvement, and becoming better each day. For Ciaran,...
In this case study I delve into every last detail of my 21 week prep in the lead up to my third bodybuilding contest, where I finished 2nd in the Men's Middleweight's at the BNBF Central. It’s been nearly three years since my first competitive bodybuilding season...
I’ve had many female fat loss clients make it very clear that although they want to drop body fat, they must not lose their bum, or ‘glutes’. On the competitive figure stage, a great set of glutes is often what can separate the winner from the...
I haven’t done a traditional squat, bench or deadlift in 3 years now, and I don’t plan to again. Does this make them bad exercises? Not at all. But for me, and for some of you, there are better options. Unless you plan to compete in powerlifting, there’s...
There seems to be two camps in the fitness industry: Every set must be balls to the walls, hell for leather. Every set must be stopped with plenty of reps in the tank, nowhere near failure. If you want the best results, the truth lies somewhere...
Along with my post show rebound article that explains the physical elements as to what can happen post show, I thought I’d also touch on the psychological part. I think this is a massively overlooked element of the dieting process. Now, I’m no nutritional psychologist –...
If you want to get in condition, you have to accept that at some point, you will be hungry. There’s no real way around it. You have to either find ways to deal with it, or pay the price, binge and stay where you are, or...
There are many of us that start our day by diving straight into some fasted cardio first thing in the morning. Many ‘old school’ bodybuilders swear by it suggesting it’s imperative, but some newer ‘evidence based’ coaches claim it makes no difference whatsoever. So which is...
‘Peak week’ is something spoken about extensively in the world of bodybuilding and physique sport. It essentially refers to the final week before the big day, and is commonly thought of as a time to ‘rescue’ a look and make significant improvements to a lagging physique....