Workout

My training style reflects the H.I.T method, pioneered by the late Mike Mentzer theories & made famous by Dorian Yates & now followed by many athletes. This requires training each body part once every 7 days with the exception of calves which I train twice a week. Heavy, basic, intense training is my style, nothing fancy.

I train on a 4 day split Monday, Tuesday, Thursday & Friday splitting the body parts into Back & calves, Shoulders & Triceps, calves & legs & Chest & biceps. This split remains the same whether its my off-season or pre-contest. Cardio is the part of my training that changes throughout the year depending on whether I am in contest prep phase or off-season. I always use the treadmill & walk at a very brisk pace on an incline. Off-season I perform cardio 5 days a week for 30 minutes. Pre-contest this can increase up to 2 hours split into 2x 1hour sessions. Cardio is always performed BEFORE breakfast, my 1st meal & if in pre-contest an additional session is performed before my last meal.

My last set on each exercise is taken to complete muscular failure. This last set can also be the only set on some exercises, usually the last one of a body part where no warm ups are needed, just one all out set to muscular failure. Sometimes, depending on how i feel these sets to failure are extended by means of forced reps, drop sets, negatives, partials, rest pause etc to take the set beyond failure & tap into new muscle growth.

Strict form is essential in my training. I aim to target the muscle im working, not just getting the weight from "A" to "B". I see too many people swinging, heaving the weight without feeling the muscle contraction & they lose control of the weight. The amount of weight is irrelevant if you use incorrect form & fail to stay in control. A slow negative & a precise squeeze on each rep with a strong mind muscle connection is my aim throughout.

My training partners are extremely important to me & are a huge part of my support network. Bodster (Michael) & Spartan (Wayne) are the best training partners I've had & are invaluable to my progress. Whether its during my off-season for spotting me during heavy sets or carrying me through my sessions when I'm depleted in contest phase, their support & encouragement is priceless. We bounce off each other & have some great battles in the gym. It's important to have a great understanding & trust in your training partners who you can rely on to help achieve your goals.

I am a firm believer in giving nothing but 100% in the gym. Nothing worth having comes easy & if you don't push yourself & challenge yourself each & every time you train then you are doing yourself an injustice. The only limits are the ones which you put on yourself & its up to you to keep pushing the boundaries.