Archive for the ‘ Fitness ’ Category

5 Chest Training Mistakes

Having problems building a stronger and bigger chest? You may be doing these mistakes! shows you the top 5 chest training mistakes and how to fix them:



Monday 6th December Workout

Was in a but of a rush so i modified Workout 1  at bit:




100KG Next session

DB Rows:

25kg x 6

25kg x 6

25kg x 6

Lateral Pulldowns:

30kg x 10

37kg x 10

40kg x 8

Dumbbell Curls


DB Shrugs:



Definately going for heavier numbers during the next session,

New Routine

I’m currently using a strength/hypetrophy routine, similar to Iron Addict’s (rip) Simple Power Based Routine

Hammer Grip Chins
DB Rows
Barbell Curls
Lunges or Front Squats

Incline DB Bench
Weighted Dips
DB Flys
OH Press

BB Rows
Dumbell Curls
Hypers or SLDL

BB Bench Press
Incline DB
Incline Flys
DB OH Press
Tri Pushdowns or seated db extensions

Template Example:

I’m currently doing this 3 days a week: so an example would be:

Week 1:

Monday: 1

Wed: 2

Fri 3

Week 2:

Monday: 4

Wednesday: 1

Friday: 2

And so on!


Visualize the future

5 tips to get big and pack on muscle

Let’s face it; nobody wants to be skinny and weak. Deep down everybody desires the ripped, muscular physique of a UFC fighter or an NFL running back. That’s the kind of look that attracts the ladies and earns respect from the guys.


Top Personal Trainer Christian Finn Provides 5 Muscle Building Tips

Recently in the Men’s Health forums the forum admin organized a members Q + A session with UK based personal Trainer Christian Finn. I was lucky enough to post my question which was asking him to give important tips for those wanting to put on muscle mass:

A big thanks for Christian for taking time in answering my/as well as other member’s questions. You can visit Christian’s personal training website HERE!

As for his answer to my qeustion:

Here are my 5 most important tips for building muscle:

1. Concentrate on pressing (overhead press and bench press), pulling (deadlifts, chin-ups and rows) and squatting. Other exercises such as lateral raises, flyes, incline curls are a supplement to rather than a replacement for pulling, pressing and squatting.

2. Make to sure to incorporate progressive tension overload in your routine (i.e. keep adding weight to the bar at every opportunity). I’ve covered this elsewhere in the Q&A.

3. Use a sensible training routine. If you’ve built a decent “base” of muscle and want to improve certain muscle groups, then some kind of split routine might be the way to go. But for most guys, lifting weights 3-4 days per week is all you need. A whole-body workout done 2-3 times per week or an upper-lower body routine performed four days each week will do the job.

4. Eat enough calories. If you’re very lean (below 10%) or very active, aim for 21-25 calories per pound of body weight daily. Using the lower figure as an example, a man weighing 150 pounds would consume 3150 calories per day (150 x 21 = 3150).

If you have slightly more body fat (10-15%) or you’re not very active outside of the time you spend in the gym, then aim for a calorie intake of 15-20 calories per pound of body weight daily. Using the higher figure as an example, a man weighing 180 pounds would consume 3600 calories per day (180 x 20 = 3600).

In both cases, start with the lower figure, and assess your progress on a weekly basis. If you’re not gaining weight, increase your daily calorie intake by 250 calories for one week. Keep making small increases until you see a change on the scale.

You’re going to find it very difficult to eat this much food if you’re “eating clean” all the time. So it’s fine to include a little “junk” in your diet – ice cream, pizza, that kind of thing.

5. Give your body a rest now and again. I like to take a week off for every 3-6 weeks of hard training. An “off” week (called a deload) doesn’t mean doing no exercise at all. Rather, reduce the number of sets by 50% while maintaining the weight and number of repetitions used in the previous week. Personally, I like to have a 3-week “blast” followed by a 1-week “cruise” in week 4.


Websites of the Day – + will help you build muscle and lose fat through strength training. You’ll learn on this site what to eat and how to get stronger using weight lifting & body-weight exercises so you get the physique you want.”

Non fitness related website:

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