Training, Strength & Muscle Building
Andrew Griffiths
Max sets per muscle group per session 

The data shows that up to 6-8 sets per muscle group, the gains continue to rise, but beyond, we get hit with a pretty hard plateau – it's clear that more work doesn't always equal more gains, and can even be detrimental.

Max sets per muscle group per session 

Strength & Muscle Building

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Time

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Time

Let’s talk about time.

Time can be your best friend or your worst enemy. 

When it comes to fat loss, muscle building, strength and endurance, I think we can all agree that time is needed to help you reach your goals.

Now, I would be lying if I said that I was training everyday and eating clean all the time.

However, what I do have is a good base of acceptable nutrition and an active lifestyle.

With me having this base in place, it stops me from going backwards, I’m not necessarily pushing forward all the time, but I don’t do going backwards.

Let me tell you about my base, this is not what I recommend as optimal, its just the minimum I’ll do on any given week, you need to have a minimum of what you will allow yourself to get away with!:

Water 1.5 Ltr (at least)

Protein intake at least 1.5 gram per 1 kg of body weight, but I always nail this and some

Two muscle developing sessions per week (at least)

If you have something like this in place it allows you to only have good weeks and great weeks and even on your worst weeks you’ll still be on track.

Time.jpg

Three mechanisms of hypertrophy

Three mechanisms of hypertrophy

Mechanical tension, metabolic stress and muscle damage.

1️⃣Mechanical tension - You want to generate the largest muscle force possible through a full range of motion.

2️⃣Metabolic stress ("the pump") - To optimise metabolic stress you need to maintain constant tension on the muscles. Focus on the pain building up in that muscle, stay with it and embrace it. This way, as blood gets pumped into the muscles by the arteries, the steady muscular contractions will prevent the veins from letting blood escape, resulting in high levels of metabolic stress and cell swelling.

3️⃣Muscle damage - This is focusing on the negatives. It happens with slow negatives, extended range of motion and high tension in the stretched position of the muscle. Doing a random exercise that you haven't done in a while also does the job.

The best lifts are those that can be manipulated to target each of the three mechanisms. The basic big lifts do the trick - squat, deadlift, hip thrust, bench press, military press, pull-up/pull-down and row. These exercises should feature highly in anyone's programming and tweaked accordingly to hit the three mechanisms.

In summary, you can use these three mechanisms in a single disgusting workout, or cycle through them over the course of a week

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Superman

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Superman

If you are anything like me then you might have grown up watching all the superheroes on TV kick some serious ass….

 

Now there is no superhero more super than Superman.

 

We all wanted to grow up to be strong and to look like a superhero, well I know I did. Maybe I just wanted to run around with my pants on the outside of my trousers……I was a confused child, but I defiantly wanted to be strong that’s for sure.

 

The problem is for us mere mortals we are not simply born with our strength, we need to work on it, consistently work on it. Day in and day out we need to work on it!!!!

 

Like Superman we all have our kryptonite…. unlike superman our kryptonite is not a mineral property from the planet Krypton, it’s actually the fact that we are lazy by nature. Most of us want to avoid pain, avoid pressure and stay in our comfort zone.

 

However, if you want to look like Superman or Superwomen then you’ll need to get outside your comfort zone!

 

Whether you want to build strength, build muscle or simple shred fat, this takes hard work, discipline, motivation and passion, all attributes Superman does have.

 

Your journey to have a superhero physique and reach your genetic potential starts with your mindset.

 

Think about what you want and why you want it, then get yourself in a motivated state and push yourself to reach heights you never thought possible.

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Leg workout #1 (Video)

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LEG WORKOUT

Try out this leg workout and embrace the DOMS.
Lets sculpt some legs!
✅Front Squat - 8 reps, 4 sets, 60 seconds rest.
✅RDL - 10 reps, 4 sets, 45 seconds rest.
✅Walking Lunges - 12 reps (out & back), 3 sets, 40 seconds rest.
✅Lying Leg Curls - 12, 9, 7 reps (20 seconds rest between each), 2 sets, 40 seconds rest.
✅Leg Extensions - 15 reps, 3 sets, 30 seconds rest.
✅Glute Bridge - 15 reps (each side), 3 sets, 30 seconds rest.