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HOW TO STAY JACKED DURING A CUT – THE JCF/COMMONSENSE APPROACH

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Ever worried about losing mass while you’re in a cut? Yea, everyone has. When you’re dropping fat you reduce calories, increase energy expenditure, and start feeling the burn of the deficit. As the weeks go on your sleep suffers, digestion generally gets worse, and your performance in the gym declines. The scales keep going down, but because you’re flat you feel like you’re dropping muscle, not fat. It sucks – and until you do what I’m about to tell you, the chances are you’re going to experience this feeling over and over again. Here’s what you need to do. Reduce…

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Licorice Root Extract – Why I’m a fan

By | Latest Scientific Research, Supplement Watch | No Comments

Why do I like Licorice Root Extract? Licorice Root Extract is epic. It’s probably one of the best adaptogen/cortisol regulating supplements out there for those who have issues with cortisol. This affordable, easy to access supplement can assist with energy, fat loss, stress and muscle gain! Licorice root extract works by inhibiting the enzyme 11-beta-hydroxysteroid dehydrogenase 2 (11-b-2). 11-b-2 breaks down active cortisol into the inactive cortisone. When this enzyme is inhibited cortisol levels are elevated – which, at the right time, is a good thing! I know, I know, cortisol is regularly demonised in the fitness/bodybuilding community for its…

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L-Dopa; better sex drive, better sessions and more GH

By | Latest Scientific Research, Supplement Watch | No Comments

I’ve always been a big fan of nootropics and smart drugs. You will have seen me talk really regularly about really easy to use, cool things like 5HTP, phenibut and aniracetam. L-Dopa is another one of these cool things. L-Dopa boosts the amount of dopamine and serotonin in your body which makes you feel good. Even better is L-Dopa’s effect on sleep, performance and your hormone profile. In this article I’ll discuss how it helps and how much you should take, referencing studies along the way.   Sex drive Ok so this part really isn’t gains related, but who doesn’t…

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Glucosamine for Joint Injuries

By | Latest Scientific Research | No Comments

As all you lifters know, joint injuries are the easiest way to slow down rapid progress. When you’re lifting hard, heavy and with high volume you often succumb to joint injuries. This is often due to form deterioration when you approach failure, increased load on the joints and insufficient tendon and ligament hypertrophy to compensate for increased muscle hypertrophy. Fortunately there is a really easy solution. Glucosamine. All of your joints and their components are made with lots of fibres called collagen. Collagen is a helix like structure which provides structural stability and support and allows the components of your…

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Bulking Tips Part 1

By | Nutrition Tips | No Comments

Covered in this article To gain muscle you should be in a calorie surplus Eating more protein will help your gains Carbs after dark are good! Introduction Gaining muscle without putting on fat is the end goal of every lifter, yet few manage to successfully do so! The thing is, gaining muscle without gaining fat is not hard when you structure your diet properly. In fact, it’s quite simple. In this short blog I’m going to give you guys three hints I’ve learned through my years of dieting which will massively help your progress. Hint 1: Be in a calorie…

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Refeeds and Cheat Meals – how much, how often, what to use and what to avoid

By | Nutrition Tips | No Comments

Utilising periods where you consume a caloric excess will drastically improve the efficacy of dieting. As I mentioned in my Facebook and Instagram posts, when you diet your body goes out of whack. Insulin levels decrease, leptin levels decrease, thyroid hormone levels decrease ghrelin levels increase, AGRP is increased and PYY is reduced. In short, your body begins to be in a bad way. This is where refeeds come in. Put simply, a refeed is a period of time eating at a caloric excess. This refeed can come in the form of a cheat meal, where you eat foods but…

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Can you lose fat and gain muscle at the same time

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That’s what everyone wants, right? To lose that stubborn bit of belly fat and gain muscle. To drop the jiggle and uncover a fit, toned body. Unfortunately for many, it just seems to be way too hard to achieve. But what if I told you that it was possible to lose fat and increase lean muscle at the same time… In my years of training I have found that gaining muscle while losing fat is more than possible. In fact, it’s quite easy when you get the right plan. For each of my bodybuilding competitions I have tried to lose…

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Bulking Tips Pt 2 – Diet Myths and Misconceptions

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One of the most mind boggling things for any ‘bulker’ to wrap his head around is how to differentiate between dieting myths and truths. For every truth about dieting I have heard, there are at least ten myths which follow. I’m going to help get you guys started the right way by busting three big myths about dieting.   Myth 1: If your abs aren’t showing, you aren’t growing This is my personal favourite. Anyone on the permabulk (someone who is forever bulking and will never cut – see figure 1) will tell you that in order to gain muscle,…

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Descending Reps

By | Workout of the Week | No Comments

Shoulder Descending Reps Exercise Reps Sets Rest Tempo A1 Standing DB Lateral Raise 15-20 4 45 2020 A2 Bent Over Cable Lateral Raise 15-20 4 45 20X1 B1 Standing BB Front Raise 10-12 5 30 20X1 B2 Prone 300 Incline DB Lateral Raise 10-12 5 60 11X0 C1 Standing BB Push Press 4-6 6 30 20X0 C2 Standing DB Arnold Press 4-6 6 60 20X0 Back Exercise Reps Sets Rest Tempo A1 Bent Over BB Row 15-20 4 45 2020 A2 Lat Pulldown 15-20 4 45 20X1 B1 Cable Straight Bar Pullover 10-12 5 30 20X1 B2 Bent Over DB…

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Contraction Method

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Back and Chest Exercise Reps Sets Rest Tempo A1 Flat BB Bench Press 8-10 5 0 2020 A2 DB Bent Over Row 8-10 5 60 2020 B1 300 Incline DB Bench Press 8-10 5 0 2020 B2 Lat Pulldown 8-10 5 60 2020 C1 Cable Fly 12-15 3 30 2020 C2 DB Pullover 12-15 3 30 2020 Shoulders and Chest Exercise Reps Sets Rest Tempo A1 Standing BB Shoulder Press 8-10 5 0 2020 A2 150 Decline BB Press 8-10 5 60 2020 B1 Standing DB Lateral Raise 8-10 5 0 2020 B2 Flat DB Bench Press 8-10 5 60…

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