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 

Coffee

Coffee.........

Okay, so I just read an article explaining why we should not drink coffee.

I do not agree!

Like all things in the fitness industry, nothing is simply black and white, unlike coffee 😏

I absolutely love coffee, I'm like something off The Walking Dead without my morning coffee (see picture above), but like everything you can always have too much.

My main criticism of caffeine, is if you have high amounts over a sustained period of time it can cause adrenal fatigue, basically, this is a lack of enthusiasm, feeling of lethargy, a weakened immune system, and more. However, if you do feel like you're relying on coffee and showing signs of adrenal fatigue, then simply have a week or two off the stuff, that should generally sort things out.

One of the main reasons coffee makes you feel so incredibly awesome is because caffeine is similar in structure to natural occurring molecules called adenosine. Adenosine is the stuff that tells your brain that you’re tired, and the more adenosine you build up, the more tired you will feel. When you consume caffeine, it prevents adenosine from sending signals to your brain by attaching itself to nerve cells in your brain blocking the adenosine, this will inevitably make you feel more alert because adenosine will not be telling your brain that you're tired.

Also, too much coffee can be stressful on the body and releases cortisol (stress hormone), however this is generally in low doses and unlikely to affect you negatively, saying that, I would still avoid large amounts of coffee if you're already stressed.

I will generally only consume 10 coffees a day!......... actually it's more like two or three, no more than 300mg per day.

Like anything, you need to have a balance and don't just eliminate something as nice as coffee because of one article.

Advanced abs workout #1 (Video)

Give this a try if you seriously want to push your core to failure!!

✅20 x Landmines
✅20 x Hanging oblique raises (10 each side)
✅20 x Horizontal banded pulls (10 each side)
✅20 x Hip raises
✅20 x Dip frame leg raises
✅20 x Decline banded sit ups
✅Dip frame knee raises with a straight leg eccentric lower, TO FAILURE!

✅40 seconds rest afters each set.

📝NOTE: This will be hard!! If you're struggling, you can simply pause and continue when you're ready, but try not to rest for anymore than 20 seconds during a set.

HAVE FUN!😀👍

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.