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 

Training

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My top five tips

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MY TOP 5 TIPS 

 

1 - Only YOU can make the change - Lots of people are consistently looking for that perfect nutrition plan, training programme, supplement, meal replacement shake or some magic potion that will give them the power of Hercules AKA steroids. The answer isn’t in the magic potion its within yourself (maybe going a bit deep now), but only you can make the start and make the change, nobody else or nothing else will give you the results you seek, only YOU!

 

2 - Prioritise protein - Protein will aid with recover and muscle development, the more muscle you have the more your body needs to fuel that new founded muscle, therefore you will increase your metabolic rate (if accompanied with resistance training).

 

3 - Lift heavy things - As previously mentioned, the more muscle you have the faster your metabolism will inevitably be, diets where you just keep eating less and less are massively soul destroying and not realistic long term. You can end up with metabolic adaptation and it will also inhibit performance.

 

4 - Prep food - This should be a must for anyone who has a busy schedule. If you’re new to this then maybe just prep 5 meals on a Sunday so you have at least got one meal for each working day of the week (put in the freezer) and just develop this over time.

 

5 - Stop drinking so much alcohol!! - Okay, everyone likes a drink, but if you’re drinking every single weekend with a jolly good hangover day filled with KFC, monster energy and sitting on your ass then this could be the one thing that is holding you back. You can still go out, still enjoy yourself, just maintain an element of self control…..YOU’RE AN ADULT! 

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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.

QUICK WORKOUT

Try the quick full-body workout

Warm-up appropriately
Rowing  x 500M
Treadmill x 500m
Repeat both once (back to back)
60 seconds rest
Barbell bent-over row 15 reps x 3 (40 seconds rest)
60 seconds rest
Jump lunges x 14 reps (each leg)
Jumping jacks x 14 reps
Half sits x 14 reps
Mountain climbers x 14 reps (each leg)
Alt V-sits x 14 reps (each leg)
Burpees with a hand release press ups x 14 reps
Scissors kicks x 14 reps (each leg)
Do all these 7 exercise back to back with 20 seconds rest between each, 2 sets.