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 

Leg workout #1 (Video)

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.

Gain muscle and lose fat at the same time?

Gain muscle and lose fat at the same time?

For those of you who don’t know, every Tuesday me and my colleagues do body fat testing in total fitness Chester, and 9 times out of 10 when I ask a guy “what is your goal?” the response is “I want to build muscle and lose fat!”.

Now don’t get me wrong, this is a great goal and is definitely possible. However it’s not that effective long term to try and do both at the same time.

While it is possible for a short period of time to gain muscle and lose fat especially if you are brand new to the gym (we call this newbie gains) or for someone holding a large amount of body fat, but over the long run its not efficient and you’ll need to pick one or the other.

Your body needs a calorie surplus to build muscle and a calorie deficit in order to shed fat, it’s that simple! 

I’m not saying you need to go on an insane bulk as this can be difficult to drop your body fat back down, what I’m saying is you need to be eating more than you're burning. Your body needs to justify gaining muscle as it will inevitably need more calories to fuel this new founded muscle mass, you body will not simple gain loads of muscle and put itself in a calorie deficit.

This is what I suggest, bulk up until you have reached your desired muscle mass, then shed down until you have reached your goal body fat %, generally for guys 10% or below should be enough to see a 6 pack. Obviously if you’re 18% plus then you would likely shed body fat first.

Pure abs #2 (Video)

Toe touches - 30 seconds
Plank walkout - 30 seconds
Lying figure eights - 30 seconds
Plank get-ups - 30 seconds
Alt V-sit - 30 seconds
Cycling - 30 seconds
Sit up with rotation - 30 seconds
Hip raise with twist - 30 seconds
Crunch hold - Hold for as long as possible

20 seconds rest between each exercise.

I managed 88 seconds on the crunch hold, who can beat me??

Pure abs #1 (Video)

Workout time, let's smash some abs!

🔥20 scissor kicks (each leg)
✅Rest for 20 seconds
🔥20 half sits
✅Rest for 20 seconds
🔥20 Rocky crunches
✅Rest for 20 seconds
🔥20 Russian twists
✅Rest for 20 seconds
🔥20 sky touches
✅Rest for 20 seconds
🔥20 hip raises
✅Rest for 20 seconds
🔥20 advanced planks to conventional planks
✅Rest for 20 seconds
🔥20 cocoons
💥FINISHED💥