Mastering the chin-up

Without doubt, the strongest and most aesthetic physiques in Olympic competition are the male gymnasts. With six-year old waistlines and a pair of shoulders wide enough to block out the sun, these muscular competitors have taken the meaning of “V-Taper” to another level. Pound for pound, they are as strong as they look. They possess roadmap back development, cannonball-like deltoids and a pair of guns that could rip the sleeves off a loose-fitted t-shirt. Such physiques were not built around lat pulldowns and bicep curls. This level of conditioning is a testimony to the countless number of chin-ups they can effortlessly perform. The chin-up is king for upper back development. Nothing comes remotely close to adding more beef to your back and arms...
Read more

Body fat and spot reduction

One of the biggest myths in the fitness industry today is spot reduction. Regardless how often this point is clarified, many of us still struggle to understand the rationale behind it. Companies prey on our uncertainty by producing miracle pills, creams and fat-melting contraptions, profiting millions every year by capitalising on this fat-burning saga. Spot reduction is the myth that by training a specific part of the body, we can directly target fat in that area. The most common examples are doing crunches and sit ups to remove belly fat, triceps exercises for those unwanted 'batwings', and using the adductor machine to burn fat from the inner thighs. As nice as it would be to instruct the body where to oxidize fat...
Read more

Get lean first to gain muscle

When it comes to testosterone, how much we produce is not as significant as how much the body can readily utilise. If an individual with 20% body fat produces the same amount of testosterone as an individual with 10%, the useable testosterone will be much greater for the leaner individual. The reason for this is we store an enzyme in our fat cells known as aromatase. The more fat we carry, the more aromatase we produce and the greater the likelihood this enzyme has in converting testosterone to estrogen. Testosterone is the body's chief anabolic hormone, not estrogen. Being estrogen dominant is not only detrimental to our health, it also puts a dent in our muscle-building endeavours. To maximise the testosterone we are...
Read more