My A-Z Guide To Gym Training [KEEP THIS!]

Training fads and wacky exercises pop up every few years, but the classic styles (and equipment) will never go out of style. [View this email in your browser]( Hey {NAME} I’ve been around the bodybuilding game for decades and trained in probably 1000s of gyms all around the world. In that time a lot has changed - but the basics stay the same. Training fads and wacky exercises pop up every few years, but the classic styles (and equipment) will never go out of style. Whether you’re new to the gym or an OG like me, I thought it might be fun to compile an A-Z of gym language. Check it out! Have I missed anything? Let me know! And feel free to forward this email to your gym buddy. A is for amino acids – the building blocks of protein. Ever wonder what protein is actually made of? This is your answer. The most important amino acids for building muscle are the branch chain amino acids (BCAAs) – leucine, isoleucine, valine. B is for barbell – the classic piece of weight lifting kit that every bodybuilder knows and loves. Crucial for the big compound muscle building exercises of squats, deadlifts, bench press, bent over row, and shoulder press. C is for cables – a useful bit of kit that can usually be found in the middle of any gym. Cables can be used for biceps and triceps work, chest training, back exercises and so much more. Top tip: switch up the handle attachments for different exercises. D is for deadlifts of course! – one of the big 3 exercises (if you’re a powerlifter) and a must for building powerful hamstrings and a huge, dense back. E is for eccentric – the half of any exercise where the muscle is lengthened under load (the lowering part of a squat, for example). Use tempo in the eccentric phase to build time under tension. F is for free weights – a catch all term for barbells and dumbbells, as opposed to fixed weights which usually refers to the weight machines. G is for gains (or gainz, I guess!) – the holy grail of all bodybuilders. Shortened from muscle gain, gains is what we are all aiming for. Plus it’s a great compliment for your fellow lifters! H is for HIIT – high intensity interval training that combines cardio, conditioning, and resistance training. A great way to burn extra calories without spending boring hours on the treadmill. I is for intensity – one of the training variables you can increase to bust through a training plateau and keep the progress coming. J is for judging – what you have to get ready for if you want to step on a bodybuilding stage! FYI this is the only place where being judged for how you look is acceptable… K is for kettlebells – an old school piece of conditioning kit that is super useful for home training as it lends itself to so many exercises. L is for lats – latissimus dorsi are the huge muscles that sit underneath your shoulder blades and attach near your waist, creating that powerful V-taper look. M is for macros – macronutrients are protein, carbohydrates, and fats. Everything you eat has macros, and it’s important to pay attention to them especially if you want to transform your physique. N is for negative reps – a workout style where you focus on the eccentric (lengthening) stage of an exercise. For example, negative reps on biceps curls means slowing down the 2nd part of the lift as you lower the weight. O is for obliques – part of your core muscles, these are the beautiful muscles on the side of your torso. Large and visible obliques is a great sign that you are getting lean! P is for pull ups and press ups or push ups – two of the most useful bodyweight exercises you can do to build muscle and get in shape. Try a superset of pull ups and push ups and tell me you don’t feel it! Q is for quads – the big muscles at the front of your legs which build that flowing, sweeping look to the thighs. Train quads with squats and other knee bend movements like lunges and leg press. R is for range of motion – this just means how far you are moving during an exercise. If you don’t use full range of motion when you are lifting, then you’re cheating yourself out of full muscle development! S is for supersets – one of my favourite ways to get more out of a workout. Pair two exercises together and perform them as A/B/A/B to cut down on rest time and keep working hard. T is for tempo – another training variable which can be manipulated to create more time under tension so you actually stack up more lifting volume across your workout session. U is for upper day – workouts where you focus on training your chest, shoulders, back, biceps and triceps (or at least some of these muscle groups) V is for volume – this means the total amount of weight you lift across a workout, or the total amount of sets and reps. It’s a good way of tracking your training to make sure you keep making progress. W is for work in – the phrase you can use to share equipment. “Hey man, can I work in with you?” means can I do my reps whilst you are taking your rest period? X is for… hm, sorry guys I can’t think of one. Can you? Y is for Y-raises – one of my favourite rear delt exercises, where you lie face down on an incline bench, holding dumbbells, and raise your hands out in front in a Y-shape. Z is for EZ bar – OK I guess I cheated a little with this one, but it has a Z in the name! The EZ bar is the “zig zag” shaped short barbell you’ll often see my using in my arm training workouts. Try it! Alright guys, I hope that was a bit of fun for you. I’d love to know your favourite A-Zs of the gym! Let me write you a 12-week diet and training plan with bonus abs and HIIT routines – you’ll be in incredible shape for Summer! 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