When we talk about bringing up smaller muscle groups, I typically tell people to start with how they program them into sessions. If you’re leaving isolation exercises for groups like glutes, arms and shoulders until the end of your workout you might be too tired to give them the intensity to get them to grow. Exercise priority is just as important as your training splits.

https://pmc.ncbi.nlm.nih.gov/articles/PMC10180745/ Meta Analysis studies give us a consensus on research outcomes in a topic area and condenses a large quantity of numerical data to help us to draw conclusions on potential benefits or limitations of an approach or information. Creatine is one of the most researched supplements ascertaining to sport and exercise performance and in combination with exercise interventions can be beneficial or health and wellbeing. I’ve attached a link to a 2023 review exploring some of the benefits be key studies surrounding creatine supplementation. Hopefully this is helpful!

I always want to encourage my members to think critically about exercises in the gym- so here is an extract taken from my shoulders and arm day yesterday. The question: Are these “half reps” or an active range of motion for the shoulders? And more importantly why?

Give this single arm, bench supported tricep pushdown a try on your next push day or arm session to really get the most out of your set up. I run 3 sets, 7-10 reps aim for low reps in reserve with good control over closing and opening the elbow joint.

Are there any high frequency suggestions for 5 days a week workout plan