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 …

A PT’s guide to training skinny guys, part 2 – Guest Post by Chris Kershaw

How PTs get it wrong In Part 1 we concluded that there are a few common mistakes made by Personal Trainers when coaching their hard-gainer clients.  These mistakes are: Making extreme changes to their diet, Not looking at the person’s physiology before selecting exercises (not choosing exercises they will be good at), Not taking psychology into account.   Today we …

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, …

ChrisFit: Pros and cons of CrossFit – PropanePodcast 73 & Propane Picks

  Propane Podcast Episode 73 Show Notes Is CrossFit good for hypertrophy? You’d think not – but on further examination.. it’s not a bad shout. Have we lost our minds? Our special guest (emphasis on special) Chris is back from the forays into the Crossfit cave to tell the tale. By the end of the podcast, …

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 …

No-Gain to Propane – Guest Post by James Bradshaw

In this frank and honest account, Fat Loss Mastery Client James talks about life with Propane over the last 12 months, set backs, progress and uncovering his abs – take it away James… We all start somewhere I’ll start at the beginning of my “fitness” journey which began in the summer after my first year at University in …

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 …

Volume Intensity Frequency, The Necessary 3-Way – Guest Post by Danny Lee

In my role as a coach, one question I am frequently asked is how often should I train? It would be all too easy for me to tell a potential client that they need to train with me 3 to 5 times a week and therefore maximise coaching income, fortunately I’m far too honest to …

How Callum Won at Christmas

“I seem to be moving away from the “I need to eat X amount to have fun”, or the “I need to drink X amount to have fun”. Don’t get me wrong, I still LOVE food and LOVE alcohol, being able to fit a burger or a beer into my macros is amazing. But at …

“Propane Picks” & Podcast Episode 61 – Interview with Eric Helms part 2

Propane Picks Week ending Sunday 18/12/16   It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading 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, please …

Propane Podcast Episode 59 – Interview with Eric Helms Part 1

Propane Podcast Episode 59 In part one of this Episode, Jonny and Yusef talk to friend and former powerlifting coach Eric Helms about his diet and training, overcoming injury, being a multi-discipline competitor and how he helps clients deal with diet nuroses. Eric Helmes is the hugely successful author of Muscle and Strength Pyramids, Powerlifter, Bodybuilder, Coach and one fifth of 3D Muscle …

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 …

Offseason for the powerlifter

Preamble We were going to write a post about taking an ‘off-season’, but Marc Keys gone and done it beautifully. So this is a repost from his blog, Cast Iron Strength. You may remember Marc from his pressing template and no-bullshit approach.   We’ll be chatting to him on our podcast soon too. You’ve seen what …

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:   …

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 …

Can you gain muscle in a calorie deficit?

It’s typically taken as gospel that you cannot gain strength while in a calorie deficit. And strength gain and/or maintenance is the clearest indicator of muscle retention. Your training age, level of body-fat, calories and training volume will all determine this, but this article is not about boring you with the basics. You and I …

A simple guide to back training

As an avid fitness reader, I’ve noticed a certain trend over the years   When it comes to back training and programs based around that, logic seems to be cast aside.   Unlike programs for lower body training, chest or arms, programs for back hypertrophy and strength seem to be strewn with TRX rows and …