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Imagine If You Could Manage Your Own Back Pain?

Imagine If You Could Manage Your Back Pain Better

Then This Program I Just Reviewed, Might Be The Game Changer You’ve Been Looking For?

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Manage Your Own Back Pain Without Expensive Treatments

Do you suffer from back pain?Has it lasted more than a couple of weeks?

And if so, and you’ve been to the doctors and heard:

“Take some paracetamol and stick to light exercise”

Then you need to read this short review.

Back in 2016, I really injured my back when training. 

In fact, how I injured my back is a little embarrassing. 

It all started when I was using a different training program. 

Things felt good for a while.

I was lifting heavier than normal. I felt stronger and things were edging in the right direction.

But it wasn’t the training program that caused my injury. It was something much simpler than that. 

You see, One morning I was taking a group of clients through a warm up… 

Something I always encouraged my clients to do.

To help prevent injury. And something I’d done hundreds, even thousands of times before.

Yet this time, on this day…

Following the same ‘safe’ warm up I’d be showing my clients for years…

I caused that horrendous injury that caused me years of back pain.

We were moving through a flow of exercises that help increase mobility and flexibility.


As I moved from a standing position into what they call as kosak squat which helps with tight hamstrings and hips.


It felt tighter than normal but I thought it would ease off. I was wrong. 

Something just pinged and I fell in a heap to the floor I felt I had no control over my legs. 

I laid there for what felt like minutes. All the while my group of clients were just standing there thinking…

“What is this guy doing, is this part of the warmup” 

Like an injured animal, still on the floor I started to crawl towards a wooden box

I glanced back, over my shoulder, forced a smile and through my clenched teeth I said:

“Carry on, I won’t be a second” 

The pain was nothing like I’ve experienced before. What felt like lightning bolts were shooting down both legs. 

It felt like someone had stuck a red hot poker deep into my spine burning all the nerve fibres. 

And as I lay there in a heap…

I slowly clawed myself up and onto the box, so I could carry on with the session.

But I knew what just happened to my back was serious. I went to the hospital. Yet the hospital couldn’t offer me anything in terms of help.

I couldn’t stand up straight for 6 weeks. I couldn’t walk properly for 8 weeks, and I couldn’t train in the gym properly for 12 weeks.

Things weren’t any better two years later.

I was still experiencing pain and discomfort, which really worried me. Was I going to be able to carry on with business? 

Am I able to walk properly again without pain.?

Will I be able to exercise? 

Will I always be in this pain?

What if I have done something that’s going to affect the rest of my life?

All these questions were running wild in my mind. I am sure you know the feeling, when you go to the doctors needing some help…Yet you’re told,

“There’s nothing we can do. Your symptoms aren’t bad enough.”

When I eventually got referred to a specialist. He took some convincing. Because of my background, I could talk to him on his level and help him understand that stretching and light exercise wasn’t going to be the solution.

He would come back with some fluff about it not being serious enough. Which I hit back with. 

“This is going to affect my livelihood, what’s not serious about that”?

He eventually agreed and I got the MRI. The results showed that I had clearly done some significant damage to my discs. Turns out I had torn not just one disc, but two. 

And while the MRI didn’t fix anything… 

It gave me the information I needed to go and get some help. 

So I did what I thought was the ‘right’ thing to doI went to Physios, Chiropractors, and Osteopaths. 

Spending hundreds if not thousands, over the last four years to just manage the pain.

And until just a few months back, the first 15 minutes of every morning was agony. 

I’d wake up and my lower back felt tight and sore. I had to swing my legs out to the side…

Using the bedside cabinet as support I would slowly lift myself up. Then I’d have to gingerly take things step-by-step…

While I nervously waited for ‘that moment’…

That moment where my muscles tensed up, and jolted my spine, sending agonising shockwaves around my lower body.

I was feeling down that every morning was the same as the last. Still waking up in pain. 

I imagined how it would feel waking up one morning without pain. 

One morning where I would wake up, roll out of bed, stand up and stretch, welcoming the day.

Instead, I felt like I was old before my time. Like I was going to have to just accept my body was broken…

Which soon started to affect my mood. As I was becoming withdrawn and began to feel useless.

I couldn’t stand up without the tight and contorting muscles that support my spine, snap me back, like a savage dog pulling on a tight chain. 

Even the simplest of things like brushing my teeth was painful, I was having to hold onto the sink for support. 

When sitting down I had to lower myself into the chair like I was lowering myself into a bath of scalding water. Every now and then having to stand back up because the pain was too much. 

As the day wore on, so did my back. Some days it would slowly ease off. Others it was like having someone constantly hitting me 10,000 volts of electricity.

No matter the position. I couldn’t escape the pain. I did all the stretching, all the mobility drills and all the warmups I knew, to give me some temporary relief. 

Sometimes it would work. Sometimes it wouldn’t.

 I’d pretty much used and exhausted every resource I had. But nothing seemed to make much of a difference. 

Some weeks it would be good, then others it would flare up, because of something simple like tying my shoe. 

This went on for far too long. Out of options, dealing with chronic pain and discomfort. I knew there had to be a solution out there. 

One that didn’t mean I was having to rely on a professional to help fix it. 

Something I could do myself, that would provide me with a long term solution. 

One night lying in bed trying to get comfy, I was searching in vain for that solution I needed so badly.  

Then something caught my eye.

An article by Mike Westerdal from Critical Bench talking about a program he had “Unlock Your Hips

At first I was skeptical because I’d tried so much before… 

I had already spent easily hundreds, if not thousands on treatments by professionals I wasn’t sure what he was saying:

“Unlocking your hips is like opening up a combination safe, there are several numbers that will unlock it but they need to be entered in the right order”

Here’s What People Are Saying About It?

So I said to myself, “For $50 what do I have to lose, apart from another night’s sleep” 

So I went and bought the ”Unlock Your Hips” program. 

After the first run through, I felt a massive difference. 

Because in under 20 minutes, my muscles relaxed and I could move more freely.

I wasn’t completely pain-free but I was 95% better. 

I was still feeling the effects of chronically tight muscles, which gives you that dull aching sensation. 

A bit like the effects of a massage, where your muscles feel good, but also a little tender. 

Fortunately that sensation passed after the second and third day.

The pain I was experiencing had almost disappeared. 

Instead of a gut wrenching 9 it was more like a 2. I couldn’t believe how easy it was.

It was like one of those “duh” moments, especially having been in the fitness industry for 9 years.

And here’s the absolute kicker…

What I had felt after 20 minutes, cost me  99% less than what I’d been paying all those Physio’s Chiropractors and Osteopaths over the years.

It also showed me how simple it was to fix my excruciating back pain.

In fact… It was so simple, even someone who doesn’t exercise could do this, with ease.  

It’s not a workout program per say. You will find a lot of the exercises easy to do. But don’t be surprised if you feel like you’ve done a workout. 

This is normal. This is your body relaxing from all that tension. Imagine having an elastic band wrapped around your finger, until it goes white, then releasing it. 

Your finger will throb for a few seconds. But you know it’s a good sensation because you’re getting blood back to it. 

You’ve probably found you’re spending

(or wasting) hours of your time stretching to find it’s having minimal effect.

Now here’s the thing. 

Most programs talk the talk but come up short on giving you lasting results.

They only show you one angle or exercise to help deal with your back pain. 

That’s because you need to attack the muscle from a variety of angles using a variety of exercise techniques and modalities in order to “unpack” the muscle in the right way.

The truth is, not many people know that back pain isn’t always caused by the back muscles. 

There’s a group of big and powerful muscles that are attached around your hips, which help support the health and movement of your hip joints. 

These are also known as the hip flexors. You can learn how to release your tight hip flexors on your own.But 99% of people who do this, forget about a major muscle in their hips, that’s potentially causing them back pain. 

That muscle is called the Psoas. 

The Psoas is a combination safe lock, there are several numbers that will unlock it but they need to be entered in the right order.

There are a number of specific movements beyond simple static stretching you can use to unlock and loosen your hips, legs, and back.

That’s what makes Unlock Your Hips so unique. Because it teaches you how to crack that combination, releasing all the tension and pain from your back. 

There was a lot packed into this program.

The one thing I was impressed about wasn’t that you got a very detailed PDF. 

But you also got a load of videos taking you through the sequence of how to unlock your hips. 

As well as a bonus on…Unlock your hamstrings. Another muscle group which is associated with back pain.

Since doing this program a few months ago and not spending any more than 20 minutes a day.

I can honestly say that my back has never felt better.

Probably as good as before I injured it in 2016. 

Not just that … My mood has improved massively because I’m no longer in pain. 

And it gets better. My sleep’s  drastically improved.

Giving me so much energy every single day because I am in far less pain than I was before.

I move more freely, my back feels like it can withstand more, but I have to be careful not to overdo it. 

This program has been a game-changer

Now, there is one tiny little thing I would point out about this program. 

The follow along videos are great. But. For me, Because I wasn’t quick enough to move into the next position

I had to keep stopping or rewinding the video to keep up.  

This kind of disrupted the flow and sequence of the program and it took more time to do.

Which got me thinking. How could I make this better? 

So I’ve gone and made a video of me going through the sequence in real time.It’s like having a personal trainer there with you. In this video you get;


The exercises called out to you, which over time you’re going to know off by heart

Muscle Activation Cues

Solid coaching tips, on position and making sure your squeezing the right muscles

Stretch Count

 A countdown in real time, so that you can hold the position long enough, to get the benefit

Seamless Exercise Flow

Time to move from one exercise to the other without having to pause or rewind the video

With all this on one video. You don’t have to keep pausing or rewinding the video back. 

It’s about creating a seamless flow which you can enjoy without interruptions.

Want me to send you a copy?

Simply tap the button below and sign up for Unlock Your Hips.

Once you receive your receipt, forward it to us at and we’ll email you the link to the free video we created especially for you. 

Check Out The Video Below

and get preview of the exercises used to help unlock your hips.

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Do Calorie Tracking Apps Actually Work? Discover The Pro’s and Cons To Three Of The Best Apps On The Market

The dawn of technology is well and truly upon us. Over the last three years, apps for almost everything has been created to help streamline our lives making things seem a lot more efficient and practical.

Fast forward to today, apps are everywhere and every smartphone user out there has them on their phone.

One area we’re seeing an increase in apps is the health and fitness industry. There are apps for home and gym workouts, meditation apps, nutrition, and calorie tracking apps, step counter apps you name it, anything health and fitness and you will find an app for it.

But with all these apps, is it making life easier or are they becoming a distraction. And do apps that help you track and manage your calories help or do they add to the confusion?

To help answer those questions, we’ve decided to dig deep into the app archive and pull out three of the best nutrition apps to see if they’re as good as they say they are.

But before we get into what apps we’ve tried and tested and what we found by using them. We want to give you a little bit of a back story as to why we would even look at apps in the first place. This might be a slight tangent and rant, but ask any nutrition expert that’s worth their sale and they will agree when I say.

“We need to empower people with knowledge and help them implement the fundamentals on how to manage their weight without having to resort to drastic measures or buy into bullshit products that help people shed the wrong kind of pounds.

With social media being so popular, it seems it’s more than just seeing what others are doing. People use it to promote their business as well as some of their questionable nutrition methods.

A lot of so-called nutrition “guroo’s” and experts post on social media that the only reason you’re not losing weight is because of inflammation, or that your metabolism is broken and that you need to cut out carbs, sugars and start eating clean and to detoxify your body in order to help shift those excess pounds.

Dieting is never easy, but if you have systems in place it can make it more bearable

Unfortunately, you hear more of these absurd claims, than you do about the truth behind weight gain and weight loss.

And let me tell you, it has nothing to do with inflammation, cutting out carbs or sugar and detoxifying your body. It’s all to do with calories in calories out (CICO) Basically energy balance. How much energy you put into the body and how much energy you burn. This is an ongoing balance which you have to consider daily and as well as weekly.

In principle, it seems pretty straight forward and simple, right? But, when it comes to losing weight, what people tend to struggle with is understanding calories and where they come from and what foods contain the most and how to adopt a flexible approach so that they don’t need cut out their favourite foods.

What we call that that in the nutrition industry is “Food Literacy” it’s knowing what food belongs in which group, how much energy is in those foods and understanding where they have a place in your diet. For example.

Protein contains 4kcal per gram

Carbohydrates including fruits and veg contain 4kcal per gram

Fats contain 9kcal per gram

Alcohol contains 7kcal per gram

When you have some level of food literacy you start to understand the importance of these foods and where you want to place them. Protein would always be at the top of the pyramid because it’s an essential macronutrient.

Now. You will have a collective of nutrition guru’s, who will try to tell you that carbs are inherently bad and that fats are much healthier. Then you’ll also have a group of nutrition guru’s who will say the exact opposite and that fats are bad and carbs are healthier

Confusing right…

Dieting or calorie tracking doesn’t need to be complex. Keep it simple and flexible, for it to be effective

Well, Spoiler alert. Neither are bad and neither is more important than the other. What it boils down to and what the literature has been supporting, is that between fats and carbs, it’s entirely a personal preference. Think, sweet or savory. What is your preference?

Now before we end up down the rabbit warren that is nutrition, let’s pull it back quickly to energy balance. Regardless of what your macronutrient split looks like, what’s essential and paramount is CALORIES.

How much are you consuming and how are you tracking it? This is where apps can become really useful, but not necessarily essential. There are lots of different methods and strategies to help to track your calories. Something we’re not going to get into today.

Personally, we like apps because they’re easy to use and in some way, they keep you accountable. However, they also have some pitfalls which make them less efficient, more time consuming and less attractive to use in the long term. When you stumble across an app that starts to become a chore and it starts to eat away at your precious time, you will inadvertently use it less and less.

The other pitfall of using apps is that you can become too reliant on them. Without really knowing it can strip you of self-efficacy, meaning you’re less likely to do it alone without an app. So just be mindful of that and don’t become too fixated or reliant on an app. Remember, you’re a human and the app is simply a bit of technology which has been designed to help you stick to some guidelines and parameters. Don’t let it take over.

We’ve used apps for a while now and whilst some of them have been helpful, we’ve also recognised the tedious nature behind having to use them every time you eat, especially, when it comes to having to scan barcodes, which leaves you feeling more like you’re working at a supermarket check out, than sitting at the dinner table.

Each of the apps we’ve reviewed all have merits and they can be useful to use in the short term. They’re definitely not something we would recommend in the long term. So our advice would be, start to learn more about your habits and what data you’re putting into the app to see what traps you could fall into when not using the app.

Identifying these habits and trends allows you to analyse your routine and habits better. See it as a journal. Noticing trends and habits help you understand areas where you do well and areas you don’t do so well and those areas need some work.



Probably one of the most heard and used app out there. It’s been around the longest and it seems to be the most popular, especially amongst trainers and gym goers. Here are our three pro’s, three cons and some other information like price and where you can download it from.


Spoilt for choice: There are a plethora of foods you can add, giving you a huge selection to choose from (however this does have its drawbacks and I will explain more on that later)

Faster Input: You have the ability to scan food labels and packaging. This can help cut down time inputting in your food. It also gives you an idea of how that food would sit within your daily calories

Save your favourites: You can save your favourite foods and plan ahead whilst being able to check back on previous progress allowing you to see the types of foods you’ve been eating and analysing your food history so you can make tweaks and adjustments to help nudge you closer to your objective.


Time-Consuming: Even with the barcode feature, it can be very time consuming to log all the food that’s on your plate. By the time you have done it all, you’ve either lost interest in the food you’re eating or it’s gone stone cold. Our top tip is to plan ahead and get the meals logged in prior to eating.

Inaccurate nutrition information: MFP has dropped the ball on this one. Giving users the opportunity to add in their own food and adding it to the global library is, in my opinion, a bad move. You could type in a food and be given anywhere between 10 and 100 different variations, making it very difficult and time-consuming. They seem to be trying to be giving more access to users on things they shouldn’t necessarily have access to, especially if it’s not being regulated.  They’re some foods which have been checked and you can tell which ones have by the tick next to the food description. For us, this is a big no, no. We’re all for users having some degree of input but only on their own profile and not globally.

You’ll get bored: Because of the simple and easy functions, it makes sense to use something like MFP at the start of your calorie tracking journey. However. Over time you’ll start to get bored with the functions and not really see the benefits a few months in. We also believe that using MFP over a prolonged period will just give you app fatigue and create a void between user and app. It’s not recommended to use an app extensively because it will just create a disjointed relationship with the user and their food and soon you will become disconnected to the benefits of food and just see food as a number, which on so many levels is bad news.


If you’ve just started to use a calorie tracker then MFP would be a good shout. You could learn a lot from your habits and the foods you eat whilst gaining some knowledge of calorie content in foods.

RATE 6-10



Cost free, premium $9.99 available on iTunes and Google Play



A simple and easy app to use. It gives you the barebones on what to track, making it relatively user-friendly. It’s not as well known as MFP but still a good app for starting out.


Individualised: Specific and helpful to identify macronutrients. This is useful to help improve your knowledge base around food, helping you increase awareness and improve your understanding of food literacy.

Be Your Own Chef: You can create your own recipes and add in your own favourite foods. Unlike MFP this will stay within your profile so it’s less confusing to do and making it more individualised to you.

Lightning Fast: They have also added in a new scan feature similar to MFP which can help speed up things when logging your food.


Hard To Find Familiar Brands: If you live in the UK or Europe then you will struggle to find a lot of the brands you’re familiar with. The library of foods in the app are predominantly in the US and not available in the UK and Europe, which makes is frustrating because you have to try and find the equivalent.

Decision Fatigue: I can’t knock them for having so many categories and food types, but in reality, this makes it a lot harder and more time consuming for the user. Research has told us that humans suffer from decision fatigue when presented too many options. This often leads to hasty decisions or not following through. Unfortunately, this app will cause decision fatigue because they have widened their search, trying to get in as much as possible. This could be one of their selling points to make it look better than other apps. Personally, for us, that isn’t always positive. Less is sometimes more.

Lacking Functionality For an app that will cost you £2.89 it has very basic functions. I think they have got the balance between app functions and food types wrong. If you’re going to be paying £2.89 versus free like MFP, then you would expect it to have a little more about it by adding more personal functions to help the user track their progress. If they did this, then it has the potential to become a better app. Especially when you look at MFP having more functions and it’s free.

My Macros+ has the function to use a macro coach who will help guide you through creating your own meal templates and guides through automated coaching. In a nutshell, they will put together a plan based on your goals and your current composition. This is a paid feature at $9.99 a month, similarly to the MFP. How does it compare with MFP premium? We don’t actually know, as we have never needed to use the feature. However. You do get a 14 day trial with My Macros+ so it might be worth a punt.

If you’ve just started to use a calorie tracker and have the time and knowledge around food and fancy something a little more individualised than MFP then My Macros+ might be a good shout. Although I will say, with it having an initial cost I would expect better functions from them, especially if they want you to use an added feature like Macro Coach.

RATE 5 – 10



Cost £2.89 Itunes and Google Play



This is probably one of the best-kept secrets when it comes to calorie tracking apps. They have done a great job on the interface and the functions, making it very simple to use and being very user-friendly.


Getting to know you: They have a great startup where they ask you about your goals and body composition making it very individualised with some really good key functions to help you keep on track

Community based: These guys have done a great job of building a community within an app. Using a Facebook-style approach you can check out other users profiles, who they are, what their goals are and best of all, their recipes giving you more ideas to play around with which help improve interaction with the app.

Easy Peasy Lemon Squeezy: Inputting your foods on this app is really simple, instead of scrolling through lots and lots of foods, you simply type it in and it will give you the best search results making it easy and time efficient. The other thing about this app is that you can track your progress with their reports giving you an indication of weight changes and how much you ate at each meal.


To be honest, we struggled to find three cons to this app. They have really covered the essentials and kept it simple. If we were to really nit pick, it would have to be for something that really isn’t that much of a big deal. They have a premium at $6.99 which is less than MFP and MyMacros+ the only thing is they don’t offer a trial. But being totally honest, with how easy it is to use the app, you would already be swayed to use premium.


If you’ve just started to use a calorie tracker then My Fat Secret would be a great shout. Even if you’re a tech biff you would have to try really hard to screw this up. It also caters for the slightly more advanced user as well.

RATE 7-10


Cost: Free  iTunes Google Play

Premium feature $9.99 per month

We hope this quick breakdown of the top three apps we reviewed has helped you. If you’re interested. We’ve actually reviewed three more apps. If you would like the full PDF with all six apps, then enter your details below.

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Revealed –”Three muscle building tactics, that trick the most reluctant parts of your body into fast spurts of lean, solid muscle …”

Revealed –”Three muscle building tactics, that trick the most reluctant parts of your body into fast spurts of lean, solid muscle” …

how to increase muscle mass by 71%

The Ultimate Muscle Building Template

Have you ever looked at a picture and thought DAMMMM?

Well, that was me about 11 years ago. It was Afghanistan in 2008 we were on a six-month deployment. The picture in question was taken by a friend of mine who clearly papped me. I couldn’t believe it was me. I had to double take. I thought my eyes were playing tricks on me. I must be mistaken. NOPE! It was me alright.

When I first took a look at this picture my jaw dropped. I thought I was in pretty good shape. I mean I could run fast, I could speed march over mountains and rough terrain with a lot of weight on my back, I could bang out pull ups and push ups for fun, and often did when we had a spare 5-10 minutes to kill.

So in my mind. I was in shape. But when I saw that photo, I knew I had to turn things around and quick, because I didn’t like what I saw.

How to increase muscle mass by 71%

At the time, I had no idea what I was going to do, other than to hit the gym and lift things that were heavy, repeatedly, lots of times. I must admit, I was pretty shocked, excited and dumfound by the difference I had made, in just eight weeks.

I had no idea what exercises to do, I would often just look at what the other guys in the gym were doing. I would try and hit as many machines and exercises as possible. Half the time I knew I had been in the gym, but it didn’t really feel like I had achieved anything.

I didn’t know how to break things down. What body part to focus on and how to really hit that muscle group. I also knew nothing about diet. You ate what you could when you could. Being on deployment in Afghanistan you didn’t have the luxury of choice. You simply ate what was in front of you.

At the time I knew it wasn’t about getting a physique like Arnie back in his Mr Olympia days. Realistically it would have been impractical with all the kit we had to wear and having to move across rough terrain, I had to remain nimble.

I had met some beefed up guys in the past and watching them trying to move quickly was like watching the scene out of Jumanji when the rhino is the last animal to run by.

But here’s the thing. I can see the appeal. You want to feel confident. You don’t want to feel embarrassed about how you look and lower your self-esteem. Guys want to feel as confident naked as women do. FACT!

Here’s another thing. Women dig that too.

It’s a fact. Girls love to snuggle into a big chest with a big pair of arms wrapped around them like a blanket.

Rather than trying to get comfy lying next to a stick insect, getting poked in the ear with your tin ribs, trying to wrap your long noodle arms around her. Giving her as much coverage as a shoelace.


Now before you read on. I just want to remind you that I was that skinny out of shape guy who’s definition was compared to a toothpick. So don’t think I am hating on you.

Over the last eight years, I have tried so many different programs. Some were just plain boring with no variation. Some had no form of progression, so you ended up feeling like you’d hit a plateau.

The programs I followed didn’t offer me any exercise variation so I couldn’t work on the weaker areas or areas I was prone to injury. You repeated the same workouts week in week out. At times I would cut my workouts short and walk out of the gym because I kept thinking it was pointless and that I had spent enough time there.

At times I didn’t even want to be there. I didn’t enjoy working out. At times it felt like I hadn’t achieved anything.

I had no idea how to progress. You basically smashed through a workout hitting rep after rep after rep until your body was fried out. I couldn’t see what I had been doing the week before, so I could compare. My body had also slowly stopped changing and I felt like I was in a rut

When you start to feel like this. It’s not long until two things start to happen.

1. You get exercise fatigue. Which basically means you get bored with the workout and with training.

2. You hit a plateau and get nowhere for months, which leaves you feeling frustrated and confused

Either way, the chances of you sticking to what you’ve been doing for the last few months is zero. It’s also quite likely you’re going to jack in training altogether, using the excuses of

“Weight training doesn’t work for me”

“I am a hard gainer”

But if you’re dedicated and persistent to get the results you deserve, you may go find another program or end up here. Reading about how muscle building tactics.

So with that being said. I have put together all that you need to know, at this point, to help set you on the right path to success.


When it comes to building muscle there are a lot of moving parts. I won’t be covering them all in this article so instead, I have stripped it right back, giving you the answers to some of the most frequently asked questions.

Q. What exercises are best to build muscle
Q. What rep ranges do I want to be aiming for
Q. How do you hit the recommended weekly volume



You want to be hitting the bigger movements first. Not just the standard squat, bench and deadlift. You want to include as many exercises you can do with a barbell. Incline barbell bench press, barbell shoulder press, barbell bent over row.

You also want to include exercises that involve your body weight like pull up’s and chin up’s. But if these are too much right now. There is no shame in using a machine or band to help you build up those pull ups and chin ups.

Want some solid advice? I would target these early on into your training week and hit moderate volume and intensity with them. The benefit to this is that you can move more weight, generate a lot of power and crank up the intensity earlier in the week. But be warned. They can be very demanding and taxing on the body, so make sure you give yourself enough recovery in between workouts.

Your central nervous system and recovery can often take a little longer especially at this early stage when your body is starting to adapt to multiple workouts. But don’t fret. Your body will adapt quickly. The key here is to optimise recovery.

As you progress through your workouts later in the week, your sole aim is to hit isolation exercises. Targeting the smaller muscle groups with exercises you can recover from quicker, which don’t leave you feeling all beat up and sore for your next session. The other thing about this method is you can focus on areas you feel are a little weaker.

You can also target these areas by using drop sets, rest pause, pyramid sets, giant sets and supersets.

This also allows you to hit the right amount of volume which ultimately makes all the difference.

So What Reps Do I Want To Be Aiming Towards?

When people ask this question, you can simply palm them off with the answer of, “however many can you do”. The real question isn’t just about reps but overall volume. One misconception to building muscle is that you have to hit all the reps! This couldn’t be any further from the truth.

When we’re talking reps, we’re not talking in the ’20-’30s.

We’re ideally wanting to aim for a minimum of 8 to 12 maxing out at 14-15 and in some instances up to 20. This is all dependant on your goal and where you place these reps in your training block.

I like to aim for consistent numbers. There might be an exception to this when using a different training method like drop sets, rest pause, reverse pyramids, giant sets and super sets.

You could hit higher reps there if you wish. It wouldn’t be a bad idea throwing one of those concepts into the mix. It will certainly add some variety and intensity. Which will stop you getting bored but also help create a stimulus for your body to adapt to.

The type of isolation exercises I mentioned would include more dumbbell work, cables, machines etc. You would still be using a moderate to heavy load, but nothing that could potentially screw you up like a heavy barbell exercise when you’re already fatigued and tired.

How Do You Hit The Recommended Weekly Volume?

Over the week you want to be aiming for roughly 12-18 sets per week for each large muscle group.


So with all that being said, what would this look like in a practical sense?


Chest Workout #1

A. Incline wide grip barbell bench press 3 x 8-12

B. Dumbbell flies 3 x 8-12

C. Flat wide grip barbell bench press 3 x 8-12

D. Barbell shoulder press 3 x 8-12

E. Barbell Skull crushers 3 x 8-12

The aim of this first workout is to really max out on the heavy stuff first, so you can allow your body to recover before hitting it again. Normally you want to allow 2-3 days between workouts

Notice this workout focuses on the exercises that require a lot of stabilising. You’re better to hit these at the beginning of the week when you’re fresh, as opposed to later in the week when you could potentially still feel a bit sore and fatigued.


A. Low incline DB press 3 x 8- 12

B. Cable flies 3 x 8-12

C. Seated dumbbell shoulder press 3 x 8-12

D. Dumbbell front raises 3 x 8-12

E. Cable tricep push down 3 x 8-12


Those particular workouts would typically bring me up to 24 sets per week splitting between chest and shoulders. I would replicate the same method for all other major muscle groups. A study by James Krieger and Brad Schoenfeld found doing 2-9 weekly sets was not quite hitting the thresholds to building muscle.

What they did find, was if sets were increased from 2-9 weekly sets up to 12-18 weekly sets there was a 71% increase in hypertrophy. (building muscle)

That is one heck of a jump. So start looking at your training program with the mindset of targeting volume initially, then assess the weights used. Forget trying to hit PB’s and lifting as much as possible on every exercise. You need to drop the ego and trust the process.

I would recommend you structure your training plan so that it allows you to focus mainly on your bigger muscle groups like a Push, Pull, Legs, then later in the week adding in two extra sessions of a push split which targets the larger chest and shoulder muscles as well as quads, calves and core. You would do the same with a pull split. Which targets your back, shoulders and hamstrings. This is a perfect time to nail a technique or work an area you feel is lagging. Also. This way you’re getting two workouts per week which pushes your overall weekly volume up to help target the larger muscle groups.

Your first leg day ideally wants to split the large muscle groups like quads and hamstrings. Making sure both muscle groups are hit evenly. Alternatively, and if you have time to do so. Hit each muscle groups on legs separately. This may require two training days for legs. There is no hard and fast rule to this. For me personally, I prefer the push and pull splits so I can focus on getting the right volume in for each muscle group and be able to recover optimally between workouts.

There is also something else that needs pointing out. At some point, your body will stop adapting to the level of volume you’ve been hitting. Your body will eventually slow down because it has adapted to that stimulus. This is where people start to plateau. So instead of trying to smash through it, train smarter not harder by adding in a De-load week.


This allows you to take it down a notch. Allowing your entire body to ease off and take a break before putting your foot down again. You ask any professional weight lifter, power-lifter and bodybuilding if they use a recovery or de-load week and I can guarantee the ones who are most successful in their sport will say yes.  So if’s good enough for them, then it’s good enough for you.

The way I use a de-load week is every fourth or five week. I half the reps used in week one and do 2-3 sets. This keeps the wheels greased but also gives your body enough time to adjust and recover before hitting the next training phase.

So there you have it. Three proven muscle building tactics you can use without it taking up more time in the gym whilst helping you increase your chances of adding some serious muscle to your frame by 71% in only 4-8 weeks.

If you have enjoyed this short article and found it useful. It would be greatly appreciated if you could share it with someone else who would benefit from it. Any questions, just comment below.

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Written By Stephen
Founder and Creator of TRII Supplements