Fitness

This is a biology lesson, so pipe down at the back – you’re only wasting your own time, Simpkins. The shoulder comprises three heads: the front (anterior), middle (medial) and rear (posterior) deltoids. When you’re looking to build your front delts, there is no better exercise than the...
A proper one-rep max test isn’t something to try every week but, done smartly, it’s something to work towards because it’s a good indicator of where you are in your lifting life. If you’re planning to compete in strongman, powerlifting or Olympic lifting it’s a must, though you...
If you’re on the lookout for a way to freshen up a stale exercise regime – and we all need a change from time to time – then TRX training is well worth a go. Once you get to grips with the suspension system, it can be used...
1. One-arm curls “I don’t like any alternating dumbbell biceps move because you get far too much rest between reps,” says Mitchell. “Do them as a drop set when fatiguing, but always start by curling with both arms.” RECOMMENDED: Dumbbell Biceps Curl Exercise Guide 2. Bench press “If you bench press properly, you...
If you want to add serious size to your arms so that you run the risk of splitting your sleeves when you put on a T-shirt, you need to start paying more attention to your triceps. This muscle runs down the back of your upper arm so you...
The standard press-up is the torchbearer for bodyweight exercises. It’s a classic, beloved by shouty army staff sergeants and shouty personal trainers alike. It may well be the first bodyweight exercise you ever did. It requires zero equipment and next to no space. All it does require is enthusiasm....
To make big changes to your body, you need to make a big effort and give it everything you’ve got. This four-week training plan is designed to help you train smarter so every minute spent in the gym is building lean muscle mass and torching excess body fat....
Whether you play on the pristine grass of Premier League pitches or the boggy ground of Hackney Marshes, building up your fitness with a bit of pre-season training will help you impress come the season proper. As a former professional footballer (who enjoyed a spell with QPR) turned personal...
Think back to the last time you saw a gym ball (also known as a Swiss ball, although no-one seems to know why). We’d wager it was in one of two scenarios: either being used as a dust magnet in a corner of your gym; or being the...
Too much of anything is bad. Even green vegetables will probably do some damage if you chow down on them for 24 hours a day, seven days a week. So it is no surprise to learn that the inordinate amount of time people spend using phones can cause a...
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