8 Things you need to know about building muscle – Guest Post by SJ Fitness

Beast Mode Activated! For the vast majority of us, we start out going to the gym looking to improve our physiques, and one of the main ways we can achieve this is by building muscle. There is just one huge problem. With the amount of misinformation that exists about hypertrophy, it makes our task that …

The beginner’s guide to getting jacked in a hurry – Guest post by SJ Fitness

4 ways to speed up muscle growth It’s 2017 and in this day and age it’s so easy to get everything you want with the touch of a button. Think about it, you can order food from your sofa and 30 minutes later it’s in your mouth. We live in an age of instant gratification, …

A PT’s Guide to Training Skinny Guys, Part 1 – Guest Post By Chris Kershaw

Skinny Not difficult It’s becoming a speciality of mine to take 50-something kilo men and getting them to a ‘normal’ weight for their height, with a lot of that mass coming in the form of muscle! These guys often get a bad rap for being a ‘bad’ or ‘difficult’ client but I don’t feel this …

Biosignature critique: Can you really optimise hormones to redistribute bodyfat? – Guest post by Menno Henselmans

This is a guest post from Menno Henselmans of Bayesian Bodybuilding – Menno is a bodybuilder and published scientific author who absolutely eats up research. In this post, he systematically tears apart the claims of ‘Biosignature’ and similar modalities: that is, that high skinfold measurements in certain areas are a result of hormone imbalances, and that …

Propane Picks and Podcast Episode 70 with guest Mike Israetel – Part 2

Week ending Sunday 26/02/17 It’s that time of the week again where we sift through the fitness world and pick our top 10 favourite pieces for your reading, viewing and listening pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, shoot us a …

Plan your work, work your plan – Guest Post by Aaron Graham

An imperfect world In a perfect world, guys wouldn’t be curling in the squat rack, you would have the gym to yourself. Your wife wouldn’t phone you to tell you to hurry home because the baby is sick. You wouldn’t be so tired that every time you lay down on the bench you fall asleep. You …

Why the Hardgainer approach got it so wrong – Guest Post by Faheem Chauhan

My previous article, A Case Against Percentage Based Programming, was a general overview of my philosophy behind more intuitive programming. There were naturally a few questions which arose from this insight. In this article I aim to provide more detail into how I set up programming for individual lifts & I cover some of the …

5 Lessons Learned from dropping a weight class – Guest Post by Adam Sawyers

Today’s post comes from one of our incredibly successful members of Fat Loss Mastery. Adam Sawyers has faultlessly implemented Propane Principles to transform his physique while increasing his WILKS and qualifying for GBPF Nationals 2017, all while being a strength coach AND a final year medical student! Take it away Adam… Background April 2016; I find myself looking back on 1 …

The Skinny Man’s Guide to serious gains Part 2 – Guest Post by Cody “Boom Boom” McBroom

Part 2 So hopefully you read Part 1 of The Skinny Man’s Guide to Serious Gains. Here is part 2 and most likely the more difficult instalment for most people to take on board. Why? Because way too many people overuse and rely too heavily on supplements in the hope that they will get results. In …

The Skinny Man’s guide to serious gains Part 1 – guest post by Cody “Boom Boom” McBroom

Skinny Guy Problems Putting on serious mass, without the fat, can be a difficult journey to embark on, and most guys reading this will know that it is not a smooth sailing ship. Many people underestimate how difficult it really can be. “Eat more and lift?! What the hell are you complaining about?!” It really isn’t …

The Truth About Periodization – Guest Post by Dave Smith

What Is Periodization? You’ve likely seen the term in fitness magazines or heard it floating around the gym: Periodization. Periodized training may sound scientific, like something that only elite personal trainers are able to use with their clients, but that’s not the case at all. In fact, periodization is a training tactic that anyone can …

AMRAP vs AFRAN: Balls to the wall or balls on the couch?

In for results We’ve inadvertently started coaching a number of Crossfit athletes – causing a bit of a rumble in our client community discussion group, the ‘inner circle’, with much talk of wall-balls and ‘AMRAPS’. Not our thing, but there’s a lot we admire about Crossfit. The mentality is to keep you on your toes, both …

Propane Podcast Episode 50 – How we approach dieting

Episode 50 Show Notes In which Jonny and Yusef discuss Maoam sours, YOLO Macro days, the mental release of not tracking and their approach to dieting.  If you like the Propane Podcast, we’d love it if you subscribed and gave us a review on iTunes Time Stamps and References   00:00          Sour sweets – right or just …

Simple Steps to look better naked for life – guest post by Brian Dayman

Getting it wrong I remember stepping on the scales this time last year. I looked down nervously as the digital numbers blinked on the display before giving me their final reading. I had just changed my workout regime for the umpteenth time after yo-yoing in weight for several years. Maybe THIS would be the training …

5 simple ways to instantly improve your diet

If I asked you to describe your diet approach in a sentence, what would you say? If you’ve found your way here, I’ll assume that you follow some kind of macro target approach with a decent level of flexibility? Most of the online fitness community does these days, it’s still the latest hip and trendy …

3 Lessons from Boris Sheiko

Earlier this year, we attended the Boris Sheiko seminar – here’s our podcast summarising his wisdom.  For those that don’t know, Boris Sheiko is the coach of the Russian National powerlifting team, producing 38, 18 and 4 gold silver and bronze medals at World Championships. Aside from the technical information learned, covered in the podcast, …

Deadlifting won’t make your legs grow – guest post by Steve Hall & Kennet Waale

    When it comes to the deadlift, everybody’s got an opinion.   Many swear by the deadlift as the ultimate lift, and then they get injured and they don’t love it anymore.   Based on years of experience, it seems like the average gym goer gets injured during dealifting for two main reasons:   …

PropanePodcast 40: Exorcising your lean-demons

  Timestamps and references 00:40       Pushbullet and being caught off guard 01:28  The Yoda Question decoded 03:45  Would You Rather? revisited – Part 3 06:00    Yusef’s confessional – The Thermic Breakfast and the broken rib 09:08 The most Macro friendly place to eat out? 10:00 Longhorns for the win and take home brisket 12:59 Today’s Podcast …

5 tips for a better squat (Part 1 – The Warm up)

You may have noticed a theme with our recent articles. They are all multiple part series with each article spanning 800-2000 words. In the age of quick information, we all just want the one thing to do today, the one change that will make everything perfect. We tend to skim read articles and scroll to …

What happens when you stop training? Part 2

If you missed part 1, read it here, where I discuss what happens to body composition, strength and muscle when you stop training, along with photos/videos of what happened to me and Jonny when we stopped training for 3 months.  In this article we’ll put the science into practice: how you can incorporate an extended break from …

What happens when you stop training? Part 1

Light read: 1500 words = 10 minutes Lots of videos and pictures Part 1 of 2: Here I discuss what happened when I didn’t even lift for the last 3 months, and some of the science of detraining. Part 2 gives some practical recommendations. The last 2 years have been relentless training-wise. Squat/bench/deadlift 3-4x/week for …