Lean bulking for mesomorphs
How do I get bigger without getting soft? Smaller than you'd like. A couple of hundred calories more a day, mostly carbs, then a year of leaving it alone.
Fall into fitness: 5 benefits of exercising in Autumn
Cooler weather, a more predictable diary and a break from summer’s distractions make autumn one of the best times to train. Here’s how to use it properly.
Female body types
Eight shapes, how to tell which is yours, and why your proportions decide far less than the internet says. Your frame is bone. What you build on it is up to you.
The super slow rep – Hit or miss?
I recently returned from a month-long trip to Spain. Whilst there i spent a good portion of my time trawling around the gyms and chatting with the locals about current health and fitness trends. The one that seemed most popular and that frequented most in conversation was “the super slow rep”.
Male body types. What yours tells you.
Ectomorph, mesomorph and endomorph came from a man in 1940 who thought he could spot a criminal by his shoulders. Here's what your body type actually tells you, and what it doesn't.
Your essential guide to high-intensity circuit training
High-intensity circuit training can improve fitness and strength, but it isn’t a magic fat-loss shortcut. Here’s how to structure a useful circuit without turning it into chaos.
Easy workout and nutrition tips for a busy lifestyle.
When life gets busy, you don’t need to abandon training or force an impossible routine. Build a smaller plan you can actually repeat.
9 reasons you’re always tired
If you’re constantly tired, the cause may be sleep, stress, food, training or something that needs checking. Here are nine sensible places to start.
Is sugar bad for you?
Sugar can fit into a healthy diet and even support demanding workouts. Here’s what it does in your body, when it helps and how much is too much.
How to speed up your recovery after exercise
Recovery starts with training you can adapt to, enough food and fluid, proper sleep and time. Here’s what helps after exercise, and what’s mostly theatre.
The 5 biggest mistakes skinny guys make when bulking up
Eating more is not enough. Fix the five common mistakes that keep a bulk stuck, then use your weight trend and training log to adjust it.
The almighty Argentine asado
I lived in Argentina for seven years, ate an enormous amount of meat and enjoyed some of the best meals of my life around an asado. Here’s what makes it special, what the health evidence really says and how I’d approach one now.
Clean bulking vs dirty bulking: which is best for muscle growth?
Clean bulking is the better starting point, but it doesn’t require perfect food. Control the surplus, eat well and leave room for normal life.
14 Tricks to stay motivated to exercise
Motivation can get you started, but discipline keeps you training. Here are 14 practical ways to build a routine that survives real life and gets results.
10 signs of a great workout: what really matters
Sweat, soreness and exhaustion don’t prove a workout worked. Here are ten better signs that your training is productive and moving you forwards.
Lean bulking: how to bulk up without gaining fat
A lean bulk isn’t about eating perfectly or avoiding every gram of fat gain. It’s about controlling the surplus, tracking the right things and adjusting slowly.
The skinny guy’s bulk-up guide: count macros, not calories
Counting macros gives you more information than calories alone. Set protein, give fat enough room, let carbohydrates take the rest, then adjust slowly.
Muscle growth: 12 essential tips to build more muscle
Building muscle isn’t complicated, but it does demand patience. These 12 practical tips cover the training, nutrition and recovery habits that make the biggest difference.
Fat loss vs weight loss: our unhealthy obsession with the scales
The scales can tell you whether your bodyweight has changed, but not what changed. Here’s how to separate fat loss from water, muscle and normal daily fluctuation.
11 steps to stick to a diet
The best diet isn’t the strictest one. These 11 strategies help you create a manageable calorie deficit, control hunger and keep going when normal life gets involved.