Regular Deadlift – Barbell

Regular Deadlift – 5 sets of 8   Leave the wrist straps in your kit bag; a natural grip is the key to bigger forearms. This compound lift is a bodybuilding staple for a reason, it works everything for sheer strength! Take it easy on the weights to start with & progress, a lot of…

PTSD – Steps, Reading & Mentality

I wanted to write this post because I have spoken to a few people who suffer from Post-Traumatic Stress Disorder, but they can’t bring themselves to write down how they feel, to see any positives or any hope. I want them to realise it doesn’t have to be all doom & gloom, & something as…

Running With The Kenyans – Adhanand Finn

“Running With The Kenyans” came well recommended to me, from some of the members of the running group I previously formed. A few = who introduced me to “Born To Run” told me I should give it a go & read it next. So I did.   It’s a great escape. A nice tail of…

Faster – Michael Hutchinson

“Faster” by Michael Hutchinson was my fourth book. The three that have gone before have all been running focused, so I wonder how it will feel delving into a cycling book. Especially given I mainly started reading to help me escape my Post Traumatic Stress Disorder after being hit off my bike by a car….

EZ Standing French Press – EZ Barbell

EZ standing French press – 4 sets of 12 Use these to build upper arms of continental proportions. Grab an EZ bar with an overhand grip. Press the bar directly overhead, locking your arms out. Keeping your upper arms still, bend at the elbow to lower the bar behind your head [elbows pointing up]. Squeeze…

EZ Cable Pushdown – EZ Barbell & Cable

EZ cable pushdown – 4 sets of 15 reps Unloading the bar doesn’t mean your arms are getting a breather. Pushdowns allow for maximal strain on your muscles at the point of contraction, making this a go-to move for stability. And they’re pretty simple to do too. Grab a cable pulley with an EZ bar…

Wide Grip EZ Preacher Curl – EZ Barbell

Wide grip EZ preacher curl – 4 sets of 12 Like the EZ bar [AKA the zig-zag bar], the preacher bench is often ignored by gym-goers. Time for a change. The preacher bench helps to isolate the biceps, so you can focus on reaching peak contraction [if you don’t have a preacher curl you can still replicate…

Close Grip Bench Press – Barbell

Close grip bench press – 3 sets of 8 Narrowing your grips works all three heads of the triceps, along with your chest, to sculpt eye catching definition. By narrowing your grip, you shift the emphasis of this pec builder to almost entirely your triceps, for an ultimate arm builder. But be warned, your larger…

Natural Born Heroes – Christopher McDougall

I finished Eat & Run by Scott Jurek in no time at all & was eager to plough into my next book. I prefer to buy in store rather than online for the experience; the coffee shop & the cake! I had a few books in mind. Then I stumbled across the “running” display. I…

4 Moves 15 Minutes – Bicep & Triceps – Barbell

The barbell is one of the most basic pieces of equipment in the gym & every gym has them. They also happen to be one of the most effective & versatile tools for building muscle size & strength. This is one of my favourite short workouts for arm day. 4 moves. 15 minutes. Bigger biceps…

EZ Standing Wrist Curl – EZ Barbell

EZ standing wrist curl – 3 sets of 20 reps Standing tall, hold an EZ bar [the zig zag one for anyone unfamiliar] in front of you using a narrow grip, with your palms facing up & elbows bent. Keep your arms as still as possible. Curl your wrists up towards your body, until you…

Bent Over Row – Barbell

Bent over row – 3 sets of 20 reps You might be familiar with this move as a back building staple, but going heavy on your rows places serious demand on your biceps too.   Grab the barbell with palms facing your legs. Bend your knees & hinge forward at the hips until you feel…