Author: Nikola S

So you don’t plan your meals huh? Oh, and you want to get both big and lean? And you don’t count calories…so, you just wing it? I just hope you’re right next time you “think” you ate enough and you’re pretty sure you’ve reached your daily protein requirement. Now, for all of you serious lifters who dream big and want to achieve big, listen up. Fitness comes down to four major elements: Nutrition, Training, Rest and Genetics It’s not a myth that you are what you eat, and it’s most certainly not acceptable for you to not count your calories and…

 To supplement or not to supplement is probably a question as old as supplements themselves, and an important one to ask (especially when you consider how much they will cost you). Some people swear by them, others refuse to take them and most of us, well we heard *insert athletic friends name* uses protein powder so we should too right? Did you know that drinking two scoops of this random, non-research based supplement will increase your muscle mass by 10kg in 6 months? And if you take this amazing mix of sugar and caffine before your workout you will increase…

All hail the mother of all exercises, the squat! Like it or not, the hard truth is, if you’re not doing the squat, you can slowly raise your right hand and start waving goodbye to your fitness goals. Now, I don’t care if you want to be a physique athlete and look all shredded and beautiful, or if you want to be a massive beast of a bodybuilder, the one exercise that engages all of your muscles, and I do mean all of them, is the squat. …and I am not talking about doing what everyone’s favorite gym bro Mike…

Every person ever in the history of high physical stress has experienced some sort of pain and discomfort. Whether it is joint issues, constant fatigue or overtraining, we all have to push through hardship and become stronger each day. It is only by pushing through this pain barrier, whilst at the same time being smart about how you do it, that will make the difference between progress (gains) and injury (time off coupled with loss of gains). And what do we want most in the world? More money of course, but gains too. Learning to listen to what your body…

We’re all about hard training and strength here, so let’s be honest, if you don’t bench on chest day (or any other day for that matter), you need to reevaluate your priorities and decide if you are willing to do what it takes to reach your fitness goals, or if you’re better off sticking to Pilates. Because if you don’t bench, you don’t really lift. I know it sounds abrasive, but the fact of the matter is, benching is one of the most complex movements in training, engaging everything from the heels of your feet to the lats and front…

Let’s assume you have read our article on the 3 best squats, you have chosen the perfect squat for you, and you have you have perfected your technique through hours of practice. You have made the mind to muscle connection and you have achieved the required level of mobility through stretching. Its now time to feel the full benefit of the squat by loading the bar and preparing for some seriously heavy lifting. Lifting heavy requires confidence. Its easy to stay on the weights your body has become accustomed to but when you are pushing for a personal best, when you are…

ATTENTION: READ AND RE-READ THIS ARTICLE A FEW TIMES BECAUSE THESE PRINCIPLES HAVE REMAINED THE SAME SINCE THE DAWN OF BODYBUILDING. IF YOU EVER FIND YOU’RE NOT PROGRESSING COME BACK AND READ THIS ALL OVER AGAIN, CHANCES ARE YOU’RE VIOLATING ONE OF THE PRINCIPLES Every time you scroll through your favorite social network you will more often than not find the news feed overwhelmed with diet and fitness tips on how to lose weight and get shredded as if every one of us has the same problem. Well, we don’t, so here is an article for all of us out…