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    News — powerlifting

    Are you doing all it takes to maximise your gains?

    When it comes to training and body composition, the saying “ you get out what you put in” couldn’t be further from the truth. If you aren’t prepared to put the hard hours in at the gym even on the days you don’t fancy it then you can’t expect to see the changes in your physique and/or strength that you are looking for. The same goes for your diet.

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    Why you should follow a good strength training programme

    When it comes to gaining strength the importance of a good programme cannot be undervalued. At some point in your strength journey you can’t just go into the gym and lift more. It doesn’t work, trust me I’ve tried it.

    You will need to follow some kind of programme designed to get you from where you are to the next stage. At the very least you should have a plan of how you intend to get there.

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    A brief introduction to RPE training

    Percentage based training has been used for many years as a way to improve strength over time. Training loads will be prescribed to lifters as percentages of their 1 rep max. For example you may be required to squat 5x5 at 80% of your 1 rep max. If your 1 rep max was 100kg then you would use 80kg for all 5 sets. Recently I have been using a RPE type approach within my own training where I choose my own loads for my working sets.

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    One rep max mindset

    In the minutes leading up to me performing a maximal lift, I picture myself performing that lift. I get nervous and I get butterflies. However as I approach the bar something changes and I believe I can do it. All doubt leaves my mind and I feel a determination I can’t really explain.

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