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The perfect time to practise discipline

What will your response be?

It’s a confusing time for some and the world is unclear, however, just as we always practice for the unknown, this is just another test for the BBB crew.

There is no better time to practice your mindset and discipline in keeping yourself healthy, mobile, strong and skilled. Did I mention calm?

The ability to remain calm and composed in the face of adversity is what separates “leaders” from the herd.

When discussing discuss COVID19 in the future what will your response be?

What were you doing when the world shutdown? Were you cancelling your life and scrambling?

Or we you calm, composed and showing leadership?

Strength of character is shown in adversity and now is the time to pull together and be the change.

Be different and continue to create big shifts in your mind and body.

We are in scary and unknown territory for the time being and the thing is, we could be stuck here for months, not weeks.

If we are comparing this situation to war, which it technically is, we need to make sure we don’t force ourselves into inhumane practices.

They say that the fastest way to destroy a person’s soul is to

  1. Deprive them of sleep
  2. Deprive them of physical strength and capacity
  3. Deprive them of nutrients
  4. Isolate them socially

If you take a look at what is currently happening in the world and potentially yours, have you done any of these things to yourself?

Potentially cancelled your membership, started watching more tv, eating shit food and consuming more alcohol?

At the time of crisis, we need to ensure that we run away from soul destroying and self sabotaging tendencies that force us into situational depression.

We need to move towards a growth mindset. Things that will make us prosper.

Don’t think too far ahead as it often seems overwhelming, so just make sure that today, you:

  1. Eat nutrient dense food
  2. Get active (in whatever way possible)
  3. Limit alcohol consumption
  4. Limit your TV / social media time
  5. Be productive
  6. Be social

Do these things for yourself but also to become a role model for others.

Everyone has people who look up to them (kids, employees, family and friends).

Ask yourself what you need to do in order to become the person you want to be and have the things you want to have.

Do. Be. Have.

If you’d like any help with this, please don’t hesitate to reach out to me and the team 🙂

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Don’t throw in the towel. You can still get results like these guys

You can get results like these guys did!

The start of the year is tough. There are parties almost every weekend and the vibes of summer are still hanging around. 

As much as we promised ourselves that this year would be different, it’s now March and some of us haven’t quite lived up to our New Year’s resolutions, but that’s ok. You don’t have to throw in the towel and wait until next year. 

Creating a change is hard, but it’s not impossible. 

I’m not going to BS you and say it’s a walk in the park. 

You have to be willing to make sacrifices, but you don’t have to give up your life. 

The secret is in having a really clear goal and a strong WHY behind it. 

Having a strong reason behind why you’re even doing this in the first place. 

Your vision must be compelling enough to move you to action. It needs to be aligned with what you truly want on a visceral level. 

Those who create “surface level” goals will see speedbumps as roadblocks and give up on their journey, whereas those who are truly aligned with their mission will overcome any obstacle in their way. 

Most people’s attempt at losing fat will go something like this: 

  1. Jump straight into a diet they’ve heard someone else get results with, without taking the time to assess their current situation and understand the progressions/work involved. 
  1. Go super aggressive for around 7 days, cutting out everything that has ever been labelled as “bad”. They’ll keep this up for as long as possible…until the cravings start creeping their way back in. 
  2. Flog themselves in the gym thinking that SWEAT and pain are correlated with fat loss.

Trying double sessions and extra cardio, knowing that this is an unsustainable way to drop body fat, but fuck it “I just wanna get the first few kgs out of the way”. 

Most of them not realising that HIIT actually increases hunger and craving levels proportionally to the work involved. (Our bodies love homeostasis). 

  1. Blow out on the weekend and feel shit until Wednesday, rendering their first week of shredding “redundant”. 
  1. Give up and wait until next year with the attitude of “I’m not that bad, am I”?

Not these guys though. 

These guys have all stuck to a 4-week shred and committed to the plan. 

Whilst some of them have already gotten amazing results in their first 4 weeks, the key goal was to use the first 4 weeks as a reset and habit creation tool for the larger, over-reaching goals that they had.

Whilst the fat you lose in the first 4 weeks may not be life-changing, the knowledge, habits and discpline you create will be![/vc_column_text][us_separator show_line=”1″ icon=”fas|star”][vc_column_text css=”.vc_custom_1583711710563{margin-left: 20px !important;}”]


[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”11579″ size=”medium” align=”right”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1583710620808{margin-left: 20px !important;}”]


[/vc_column_text][vc_column_text]Our winner of the 2020 Feb Shred Challenge. A massive congratulations to sticking to the program 100% the entire time. The results speak for themselves.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”11585″ size=”medium” align=”right”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1583710698947{margin-left: 20px !important;}”]


[/vc_column_text][vc_column_text]Amazing effort from one of our newest members, Carly. Despite the challenges faced with being vegan and trying to keep protein levels high, Carly has shown us that it’s still possible to achieve an amazing body composition transformation.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”11586″ size=”medium” align=”right”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1583710905808{margin-left: 20px !important;}”]


[/vc_column_text][vc_column_text]Luke was one of the more disciplined athletes over the 4 week period, managing a 3rd place on the leaderboard and an epic drop in body fat, whilst maintaing muscle mass.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”11587″ size=”medium” align=”right”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1583711039019{margin-left: 20px !important;}”]


[/vc_column_text][vc_column_text]This photo obiously isn’t the 4 week transformation photo, however, we wanted to showcase Martin’s incredible transformation he has made with us over the last 6 months. To be able to consistently get better everyday and continuously move forward is amazing to watch. Nice one Martin.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”11588″ size=”medium” align=”right”][/vc_column][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1583711171387{margin-left: 20px !important;}”]


[/vc_column_text][vc_column_text]Awesome result from one of our long term members, Sian. Showing that when the there’s a strong why, a deadline and community support, she can really put down the hammer and achieve an epic result.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][us_separator show_line=”1″ icon=”fas|star”][vc_column_text css=”.vc_custom_1583711544942{margin-left: 20px !important;}”]


[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/4″][us_image image=”11592″][/vc_column][vc_column width=”1/4″][us_image image=”11591″][/vc_column][vc_column width=”1/4″][us_image image=”11590″][/vc_column][vc_column width=”1/4″][us_image image=”11589″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]We didn’t over-complicate it this year. We gave our shredders some really simple protocols to follow. 

  1. Sit in a slight calorie deficit (reduce intake from baseline) Use My fitness pal to track this 
  2. Keep protein levels above 30% to ensure BMR is sustained
  3. Limit alcohol to 3 drinks a week (0 is better) 
  4. Train daily 
  5. Stay consistent 

Simple right? In theory yes. 

The hard part is not the information, it’s the implementation. 

That’s why we created the accountability group to help people stay on track. 

You can get this when you sign up for a Functional Transformation at one of our facilities 

One of the most common things we heard from our members when we asked them what they loved most about “The Shred” was that they loved the extra information and resources, the accountability from the coaches and the fact that there was something pushing them everyday to achieve the result.

If you want to get involved in your own personal shred with the knowledge and accountability from our awesome coaching staff,

Book a 15 minute discovery call so that we can find out exactly what you’re looking for and how we can help.[/vc_column_text][us_btn label=”BOOK A FREE DISCOVERY CALL” link=”|title:Contact||” align=”center”][/vc_column][/vc_row]

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Are you on the fence?

Are you holding yourself back?

Are you on the fence?

We’ve all done it. There has been a time in all of our lives where we have procrastinated over something we really wanted due to fear of what might happen.

The anxiety of not knowing what will change.

The fear of starting something and then potentially failing… again.

But it only takes one forward step to create a momentum shift.

Ask yourself. “When will be the right time?”

How long are you willing to keep putting your goals off for the fear of not reaching them when you could potentially start and figure them out on the way?

What resources do you need before you take action?

Do you have an information problem or an implementation problem?

In this day and age, we have an abundance of FREE resources that we can utilise to increase our knowledge, however, knowledge is not power. It is only potential power.

It is not until you set this knowledge into motion that it becomes powerful.

This is exactly what we can help with during your fundamentals package at BBB.

We don’t just throw you in the deep end and make you find your own way with a packed class…

The way you start your journey matters with us.

We take the time to individually assess your movement patterns, address anything that comes up and then progress you through our standards of movement and nutrition specific to your goals.

By the time you leave our 1:1 fundamental sessions, you’ll be 100% confident that you’re set up for success.

Everybody has limitations and roadblocks. Tackling them head on will empower you and create a shift in your mentality, shape your character and build momentum.

Get off the fence and see what’s possible on the other side.

Book a 15 minute discovery call with one of our expert coaches so that we can find out exactly what you’re looking for and how we can help.


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Is CrossFit/Conditioning Bad for Muscle Gain?

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Is CrossFit/Conditioning Bad
for Muscle Gain?

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The short answer is NO. 

The long answer involves more questions. 

1. Are you in a calorie deficit?
If so, then you technically won’t be able to gain muscle. If yes, then aerobic-based drills/training may still have some benefit to muscle growth if there is a stimulus which signals the M-tor and protein synthesis pathways.

2. Are you eating enough protein and carbs?

3. What type of conditioning are you doing?
Is it monostructural (cardio) or is it more like a CF workout? There are two sides to the equation. 

  1. The stimulus 
  2. The fuel 

In order to grow muscle, you need to create a stimulus that warrants muscle growth based on the breakdown and micro-tears of muscle fibres. And then you need to fuel that stimulus with the fuel (protein and carbohydrates) to grow and repair the tissue. 

In order for this to be anabolic (building phase), you need to be in a calorie surplus (or maintenance calorie level as a minimum). If you’re in a deficit, either through not eating enough food or expending too much through training, then you’re going to be in a catabolic state, meaning you’ll be breaking down muscle for energy. 

The myth stems from the illusion that most skinny people do cardio and therefore cardio makes you skinny. 

But this is more of an association as opposed to causation. 

Skinny people are probably better at monostructural/ aerobic based workouts than strength-based workouts, so they’ll congregate together and do what they’re good at. And Vice versa. 

The thing is if you want to grow/maintain muscle but also want to do conditioning as well, you just need to make sure that your extra conditioning doesn’t put you into a calorie deficit. I.e. eat more food so that you don’t go into the negatives. 

**Another key point to note is that a short conditioning workout (under 30-60 mins) generally doesn’t burn huge amounts of calories as most people tend to believe. (300-600 calories at best). 

Which is why most people who train every day still don’t have ideal body composition. 

Which means, that your daily WOD probably won’t put you over the edge and have a negative impact on your muscle growth goals as much as your chronic undereating will. More often than not, by completing a crossFit styled workout will help you build muscle (pending you eat enough food) because of the stimulus and extra volume you’ll receive from the workouts.

Most CrossFit styled workouts fall slap bang in the moderate to high load, volume and intensity category, making them a breeding ground for M-tor and protein synthesis pathways and therefore anabolic muscle growth. 

FINAL NOTE: If you’re a hard gainer, eat more food and do strength + conditioning for more volume.

Interested in Crossfit, HIIT, Bodybuilding, Oly or Powerlifting: Which style of training is best for you?


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The Fundamental movements beginners should learn before joining a gym

[vc_row height=”huge” width=”full” color_scheme=”primary” us_bg_image_source=”media” us_bg_image=”11172″ us_bg_overlay_color=”rgba(58,48,48,0.68)”][vc_column css=”.vc_custom_1571868856320{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner][vc_custom_heading text=”The fundamental movements beginners should learn before joining a gym” font_container=”tag:h1|font_size:50|text_align:center|color:%23ffffff” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column css=”.vc_custom_1571869128476{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner][vc_custom_heading text=”Nail these movements to transform the way you look, move and feel.” font_container=”tag:h2|font_size:50|text_align:left|color:%232f2f2f” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][us_separator size=”small”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]At our Body By brando studios, we take our members through 4 x 1:1 sessions which include the following movements (and some more) so that we can assess, address and progress them through the fundamental movements and nutrition program before allowing them to jump into the group environment.

We do this not only to create a safe and structured learning environment, but because it allows the athlete to feel comfortable whilst learning to become competent and confident, leading to safer and happier athletes which get faster results.

For those who aren’t able to make it to one of our facilities, follow and learn the following movements with “virtuosity” to transform your physique, increase your performance, move pain free and to change your perception of yourself and your surroundings.

I suggest completing 2-3 sets of 10 reps with a light weight to start with.

Work through each rep with control and tempo so that you can create a neuro-muscular connection and make adjustments as neccessary.

“The slower you go, the faster you’ll grow”.[/vc_column_text][vc_column_text]The Squat: start with the air squat or goblet squat to ensure the motor patterns are perfected. Then you can carry this across to the other variations like front squat, back squat and overhead squat.[/vc_column_text][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGVFVVRTZ6M1lQMXMlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvdyUzRCUyMmFjY2VsZXJvbWV0ZXIlM0IlMjBhdXRvcGxheSUzQiUyMGVuY3J5cHRlZC1tZWRpYSUzQiUyMGd5cm9zY29wZSUzQiUyMHBpY3R1cmUtaW4tcGljdHVyZSUyMiUyMGFsbG93ZnVsbHNjcmVlbiUzRSUzQyUyRmlmcmFtZSUzRQ==[/vc_raw_html][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Push Up:  Whilst quite a basic movement, it is often done wuite poorly and leads to a lot of shoulder injuries. Follow these steps to make sure you’re doing them well.[/vc_column_text][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGX0R1cko1LVdlRzglMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvdyUzRCUyMmFjY2VsZXJvbWV0ZXIlM0IlMjBhdXRvcGxheSUzQiUyMGVuY3J5cHRlZC1tZWRpYSUzQiUyMGd5cm9zY29wZSUzQiUyMHBpY3R1cmUtaW4tcGljdHVyZSUyMiUyMGFsbG93ZnVsbHNjcmVlbiUzRSUzQyUyRmlmcmFtZSUzRQ==[/vc_raw_html][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Strict press: the most basic version of the vertical, overhead press. Watch the video to see the cues and motor patterns.[/vc_column_text][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGZDM1TkJNWGRBX0klMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvdyUzRCUyMmFjY2VsZXJvbWV0ZXIlM0IlMjBhdXRvcGxheSUzQiUyMGVuY3J5cHRlZC1tZWRpYSUzQiUyMGd5cm9zY29wZSUzQiUyMHBpY3R1cmUtaW4tcGljdHVyZSUyMiUyMGFsbG93ZnVsbHNjcmVlbiUzRSUzQyUyRmlmcmFtZSUzRQ==[/vc_raw_html][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]3. Strict Pull Up: the harder, yet safer version of the vertical pull.

For those who don’t have enough strength to complete a full body weight pull up, you could opt for an eccentric only, a banded or a jumping kipping option.[/vc_column_text][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGejl2cU1rYm5KMTAlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvdyUzRCUyMmFjY2VsZXJvbWV0ZXIlM0IlMjBhdXRvcGxheSUzQiUyMGVuY3J5cHRlZC1tZWRpYSUzQiUyMGd5cm9zY29wZSUzQiUyMHBpY3R1cmUtaW4tcGljdHVyZSUyMiUyMGFsbG93ZnVsbHNjcmVlbiUzRSUzQyUyRmlmcmFtZSUzRQ==[/vc_raw_html][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

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Lower Back Pain? Try These

[vc_row height=”huge” width=”full” color_scheme=”primary” us_bg_image_source=”media” us_bg_image=”11172″ us_bg_overlay_color=”rgba(58,48,48,0.68)”][vc_column css=”.vc_custom_1571868856320{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner][vc_custom_heading text=”Top movements to strengthen your back and move pain free” font_container=”tag:h1|font_size:50|text_align:center|color:%23ffffff” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column css=”.vc_custom_1571869128476{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner][vc_custom_heading text=”Top movements to strengthen your back and move pain free” font_container=”tag:h2|font_size:50|text_align:left|color:%232f2f2f” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][us_separator size=”small”][/vc_column_inner][/vc_row_inner][vc_column_text]

There is usually a reason for pain. 

  1. Your motor patterns are incorrect, causing irregularities and therefore compensation —> pain
  2. You are going too far past your current capacity and therefore your body is sending a warning signal. 
  3. Both. 

Whilst it can be a hard pill to swallow, you will eventually have to come to terms with the above facts and start to implement the most effective strategy to move forward. 

This includes assessing where you’re currently at, addressing any irregular motor patterns and pain feedback, and then progressing you through the necessary steps of action to full relief. 

What you need to understand is, that whilst you may have a perception of what your 100% capacity may have been before you were injured, it will be completely different when you have or are recovering from an injury. 

You need to establish your new capacity and be comfortable with the fact that it may only be a fraction of what you are used to or could do before. 

This will include a constant feedback loop between your actions and reactions. 

Some days you may find that you have overstepped your capacity and will result in being uncomfortable, inflamed or more pain. 

It is then that you have to reassess the above. 

Recovery is not as simple equation. Unfortunately it is complex and requires time and effort. 

The lower back is one of the most common areas to flare up or become “injured” during functional style fitness training due to the high demands needed to sustain force production over a long period of time (high work capacity).   

The lower back is used in some form in almost every movement performed during training (and life) either directly with flexion/ extension or as a bracing mechanism for the spine.  

Each muscle has its own role to play in the body, either creating flexion, extension, rotation etc of the shoulder, hip or spinal vertebrae themselves. 

The most common cause for pain amounts from excessive lumbar flexion (bending forward) without intra-abdominal pressure being maintained, which can lead to muscle spasm (if you’re lucky) or perhaps disc/ nerve damage if you’re unlucky. 

I say “lucky” because whilst it is very uncomfortable short term, it is good to know that your body is actually working and protecting your spine with some sort of defense mechanism. 

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Developing Muscular Endurance 

Common sense states that the more you use a muscle, the more fatigued it gets

 (in terms of work capacity over time). 

That’s pretty much why we train. 

Our aim is to train in a way that promotes a stimulus which causes us to adapt and develop both ‘strength’ and ‘muscular endurance’ in certain muscle groups, depending on our goals.

For the general population, this is usually to maximise their quality of life and prolong the effects of aging. 

Muscular endurance can also be looked at as “resistance to fatigue”. 

The more “resistant to fatigue” a certain muscle group is, the less likely it is to switch off. 

If the correct muscle group doesn’t switch off, the surrounding muscles won’t have to compensate and therefore you can decrease your risk of injury.  

Think of it like this;

You’ve got a veteran bricklayer doing his job. He has been doing it for years and can carry 10 bricks at a time up and down the scaffold all day, without breaking a sweat. 

He has become resistant to fatigue and can work all day. 

He decides one day that he doesn’t feel like working and calls in the apprentice to take over. 

The apprentice is 69kg and has only been working for 3 weeks. 

He can only carry 4 bricks at a time but the boss says he has to carry 10 bricks all day. 

What do you think will happen to the poor apprentice? 

This is exactly what happens with your Erector Spinae (bricklayer) and your QL (apprentice). 

When your Erector switch off and you continue to make your body do the work (e.g. Deadlifting), your body will naturally jump to the next best in line (something which can do a similar function). 

Which in the case of the lower back, your QL will take over, try and do the same job, however after constant repetitive stress with a workload it can’t handle, it will “jack up” and start to spasm as a way to let you know it can’t take it anymore. 

So, our first job is to be able to make sure we are using the correct muscle group for the correct job and make sure that they don’t get to the point where they call for assistance, because assistance usually comes at the mercy of compensation and therefore injury. 



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Develop Your Pull Ups

[vc_row height=”huge” width=”full” color_scheme=”primary” us_bg_image_source=”media” us_bg_image=”11172″ us_bg_overlay_color=”rgba(58,48,48,0.68)”][vc_column css=”.vc_custom_1571868856320{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner][vc_custom_heading text=”Get Your First Pull Up” font_container=”tag:h1|font_size:50|text_align:center|color:%23ffffff” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column css=”.vc_custom_1571869128476{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner][vc_custom_heading text=”How to get better or “Not suck” at Pull-Ups” font_container=”tag:h2|font_size:50|text_align:left|color:%232f2f2f” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][us_separator size=”small”][/vc_column_inner][/vc_row_inner][vc_column_text]

Pull-ups are one of the most sought after goals for many gym enthusiasts. 

The notion of strength: weight ratio seems to be the biggest factor in most people’s journey. 

They either aren’t strong enough for how big they are, or they’re too big for how strong they are. 

6 of one, half a dozen of the other? 

So how do we get there?

  1. Develop strength through the pulling muscles and develop a mind-muscule connection
  2. Drop body fat (non-functional mass) 

Rep schemes aren’t irrelevant, but there is no “one size” fits all. 

In order to get stronger, you will need to hit all aspects of the strength continuum. 


  • high reps at a low weight, 
  • moderate reps at moderate weight/load 
  • lower reps at high load. 

There should be an element of fatigue in order to create a stimulus, however, not too much that fatigue interrupts your performance and causes over-compensation of the surrounding musculature. 

Ideally, everything should be done with tempo and a squeeze, aiming to create a neuro-muscular (mind-muscle) connection as well as total training volume, using the formula 

Volume = Reps x Sets x Weight x Time under tension (TUT) x Range of motion (ROM)

I would suggest utilising “eccentric” reps when the concentric phase of the movement becomes outside your capacity/ threshold to help increase mechanical tension and total training volume. (TTV)

  1. Straight arm pull downs (cable machine) 
  2. Straight arm pull downs (bands + dowel) 
  3. Banded Lat Pull downs
  4. Hinged, Banded Pull Downs
  5. Seated Rows (cable)
  6. Underhand Pull ups (with eccentrics if needed)
  7. Ring Rows 
  8. DB rows  (off bench) 
  9. Pendlay rows 
  10. Jumping Pull Ups 
  11. Kipping swings 
  12. Strict Knees to chest / TTB 

Suggested reps and sets 


3- 5 sets x 3-8 reps 


3-5 sets x 6-15 reps

Muscular Endurance/ Capacity

3-5 sets x 10+ reps

Why the wide range and crossover of reps? 

Because there is no definitive explanation of which mechanisms are responsible for a given outcome on the continuum. 

Each person will respond to given stimulus slightly different based on previous experience and physiological makeup

The only thing we do know is that getting better a strength based skill requires exactly that. 

Strength and skill acquisition

Both of which are largely dependant on repetition coupled with time under tension. 


  • All sets should be done with high intensity and effort. 
  • Progressively overload the stimulus each week by adding load, adding time under tension, or both. 

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Get Pain Free Shoulders

[vc_row height=”huge” width=”full” us_bg_image_source=”media” us_bg_image=”11160″][vc_column css=”.vc_custom_1571868856320{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner][vc_custom_heading text=”Pain Free Shoudlers” font_container=”tag:h1|font_size:50|text_align:center|color:%23ffffff” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column css=”.vc_custom_1571869128476{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner][vc_custom_heading text=”Everyone deserves to be pain-free.” font_container=”tag:h2|font_size:50|text_align:left|color:%232f2f2f” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][us_separator size=”small”][/vc_column_inner][/vc_row_inner][vc_column_text]

The shoulders are a complicated joint and there are a number of reasons they could be giving you grief.
One of the most common reasons people experience shoulder pain is because they are relatively “tight through the front and weak through the back”
What we mean by that is their anterior musculature is super jacked up and tight, causing the athlete to internally rotate and close off the shoulder capsule.
Generally, if the posterior shoulder is weak, it won’t be strong enough to oppose the internal rotation and the athlete will end up with a slumped and rounded posture.
This in itself is only a problem if we need to put anything above our head or move our shoulder in a functional way. *(PS that’s everyone)
So because we now have rounded shoulders, we essentially have less sub-acromial space, meaning that things will start getting jammed up and pinched through the shoulder girdle.
*Muscles don’t like getting pinched and will probably let you know by giving off some pain and inflammation as a warning light.
And we all know what happens when you ignore warning lights… they get worse.
So, the aim of the game for healthy and happy shoulders is to get
“Long and strong”
Long through the front and strong through the back.
(The opposite of what most people have)
So far, the most productive way to influence the tonality of the muscle tissue that I have found is through the combination of
1. A.R.T (active release technique)
2. Loaded Mobility (like this video)
3. Posterior/rotator cuff stabilisation drills


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Become a morning mover

[vc_row height=”huge” width=”full” us_bg_image_source=”media” us_bg_image=”11133″][vc_column css=”.vc_custom_1571868856320{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner][vc_custom_heading text=”Become a morning mover” font_container=”tag:h1|font_size:50|text_align:center|color:%23ffffff” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column css=”.vc_custom_1571869128476{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner][vc_custom_heading text=”6 reasons to become a morning mover” font_container=”tag:h2|font_size:50|text_align:left|color:%232f2f2f” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][us_separator size=”small”][/vc_column_inner][/vc_row_inner][vc_column_text]For a rare few, mornings are the best time of the day. The birds are chirping, the sun is rising, and this the new day is invigorating. For the rest of the world, however, pushing out of bed and into the world of consciousness is no easy task. However, if you’ve wanted to take your lifestyle to the next level of healthiness, the snooze button needs to go. 


Wondering why you should kick your snooze button to the curb and get to the gym first thing in the morning? Here are 6 solid reasons…


Reason #1 To Hit The Gym in the AM: You’re in a Healthy Headspace


When the first thing you do with your day is exercise, it does something to your mental state. Instead of thoughtlessly taking a bite of high-carb, high-sugar, low-energy food during the day, you’re very conscious about what you put into your body. After all, you woke up early to get this body in tip-top shape. No reason to waste your early-morning routine. On top of better food choices, you’re more likely to find opportunities to take a quick walk during the day when you start your day out right.


Reason #2 To Hit The Gym in the AM: You’ll Need Less Caffeine


Feel like you spend most of your day traveling from your desk to the coffee machine? Get up earlier and work out and watch your need for liquid energy decrease. Sure, you may still enjoy a cup or two—you may even need a cup on the way to the gym, but hitting the gym early in the morning will give you an added boost of energy and mental clarity without caffeine.


Reason #3 To Hit The Gym in the AM: You’re Ready for Work


On top of being more health-minded, you’ll find yourself feeling more confident after an early-morning workout. Big client flying in for a meeting? No problem. You just conquered a pre-dawn workout, showered all your sweat off, and ate a healthy, protein-rich breakfast. That little meeting is no problem, so bring it on!


Reason #4 To Hit The Gym in the AM: Nighttime Is Your Time


When Friday rolls around, your family and friends aren’t always understanding of your workout routines. They beg and they plead with you to skip your workout (just this once!) so you can join them for a party or a night on the town. Eventually, you’re guilted into doing as they wish. Put together enough of those non-exercise evenings and your commitment is in trouble. Hit the gym early in the morning, on the other hand, and you can have your workout and be social in the evenings, too!


Reason #5 To Hit The Gym in the AM: You’ll Stick with It


Nighttime fun isn’t the only reason you skip exercise. In fact, more often than not, a late night at the office or taking the kids to soccer practice does in your routine. So if you want to meet your goals in the gym, get started on your routine in the morning, before your day gets started.


Reason #6 To Hit The Gym in the AM: Your Body Thanks You


There are a lot of things that have to go right in your body to feel well and perform at your peak. You can help regulate a number of these processes by waking up at the same time each day and working out early. In fact, even if you’re not a morning person right now, within a few weeks of exercising in the morning, you will likely find yourself waking up earlier and feeling energized every day of the week, which enables you to do well at the gym or—on your off days, have fruitful mornings even away from the gym.


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Workouts should differ only by intensity, not by kind

[vc_row height=”huge” width=”full” us_bg_image_source=”media” us_bg_image=”11133″][vc_column css=”.vc_custom_1571868856320{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner][vc_custom_heading text=”Workouts should differ only by intensity, not by kind” font_container=”tag:h1|font_size:50|text_align:center|color:%23ffffff” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column css=”.vc_custom_1571869128476{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner][vc_custom_heading text=”Workouts should differ only by intensity, not by kind” font_container=”tag:h2|font_size:50|text_align:left|color:%232f2f2f” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][us_separator size=”small”][/vc_column_inner][/vc_row_inner][vc_column_text]It is often thought that each individual requires a totally individualized program to achieve results. 

Often we will get asked “But what about me”?, “what workout is best for me”?

Which can be true and relevant for some, in particular those on either end of the ability spectrum (total novice / physical dominance), however, those looking for physical competence in transforming the way they look, move and feel should differ their workouts only by intensity, not by kind. 

By this, we mean that all people have the capacity to and should be performing the same (or similar) workout principles, however, should adjust the variables to match their ability.  

Of course there will be variations to the movements, scaled number of reps and more than likely different load prescriptions for each person, however, everybody’s workouts should have an element of high intensity that is relevant to THEIR ability.

Intensities, modalities and total training volume can and should always be varied to elicit the desired response for the individual, by putting yourself in a certain umbrella and neglecting certain training principles because of your gender, skill level or body composition you will miss out on the desired outcomes of the program. 

Knowing that most people have a desire to lose/maintain their body fat % and maintain/grow lean muscle mass for both performance and aesthetic properties, whilst learning and developing new skills, we can assume that they would all benefit from these 3 variables. 

  1. High Intensity / low volume (high weight, low reps) 

E.g. 5 x 3 Back squats at 90% of 1 Rep Max 


  • Medium Intensity / Medium Volume (medium weight / medium reps and sets) 


E.g. 8 x 8 Push press at 65 % of 1 rep max 


  • Low intensity / High Volume (low weight/ high reps) with limited rest:


E.g. A metabolic conditioning workout like Fran (21, 15, 9 Thrusters and burpees) or perhaps 4 x 12 bulgarian split squats / bent over rows at 30% of 1 rep max. 

The current research points towards (1) promoting high muscle protein synthesis (MPS) and high CNS neuro-muscular output, (2) leading towards downstream signalling of Muscle Protein Synthesis and myofibrillar hypertrophy and (3) leading towards aerobic, anaerobic and metabolic conditioning.

From experience, we have seen that most people will elicit the rep schemes of (3) in their training, however, lack the intensity that promotes the metabolic conditioning aspects, therefore leaving them in no-man’s land. 

Neither creating enough volume to promote MPS or enough intensity to promote a metabolic response, thus leaving their workout nothing more than an acute caloric expenditure. 

So, how do you make sure you are maximising your time in the gym for more effective results?

  1. Scale workouts to suit your strength and ability, however make sure you elicit the desired response and outcome of that intensity threshold. I.e. relative intensity 
  2. Include movements which promote multiple joints (compound lifts) throughout large ranges of motions. Think full depth squats & locked out presses.
  3. Whilst also incorporating isolation movements to promote structure and stability of the finer motor skills.
  4. If you’re new to this, start by seeking physical competence before physical dominance. Develop good motor patterns and high skill acquisition before searching for increased load/ intensity. Vary your intensity using other principles like tempo and rest periods etc.