Archives for November 2013


As promised, a glimpse through the looking glass

All set?

Then step straight into “WARRIOR LAND.”

Below are some excerpts directly from “WARRIOR 101”

“To achieve the physique of a warrior, you have to think like and embrace the qualities of a warrior. A warrior has the never quit ideal. That should become your new motto, not only in creating your ideal body but also in relation to other life ventures you may have.”

“The warrior physique is lean and mean like a sculpture carved out of granite. Muscle is apparent but not in monstrous proportions.”

“Many people take a one-sided approach to building an aesthetically pleasing, functionally fit physique. Some take the scientific route. Others take a more artistic stance. Both of the approaches are right and wrong.”











warrior 101 cover image


In time for the festive season.

The ideal gift this Christmas.


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Carving an impressive, thick, wide back should be a priority of yours, especially if you want your physique to mimic the elusive V taper. (If it isn’t, make it one). I’m going to share 3 of my favorite back building exercises with you.

  • Chin-ups
  • T-bar rows
  • Cable rows


The good old chin-up. What’s there to say? It’s a great exercise. I personally prefer chins to pull-ups for a few reasons. The main ones are; stricter form, forcing you to work harder and a longer range of motion allowing you to get a better stretch in the lats.

With chins you’re simply hanging from a bar, pulling yourself up to the point your chin crosses the bar, then lowering yourself back down.

If you’re not strong enough to do them, stand on a chair/stool under the bar, get your chin over the bar from that position and slowly lower yourself back to the ground. (This works the negative phase of the exercise). Eventually you’ll get stronger and be able to do full chins.

If regular chins are too easy, up the ante and slap some weight around that pretty waist of yours and get chinning.

T-bar Rows

I’m not going to go into detail with this one simply because I explained it previously in the article “THE FORGOTTEN FOUR.” All I’m going to say is it’s fantastic for outer back development and thickening your back.

Seated Cable Rows

This is another great exercise for building back thickness. (Yeah it’s a machine, for all those anti-machine individuals).

I like this move, particularly due to the way I can really squeeze my back during the motion.

Just sit your butt down on the seat, keeping your feet stationary either on the ground or against the foot platform if it’s available. Grab the handles. Extend your arms forward and pull the handle toward your abs, focusing on the stretch and really squeezing your back together. Pause for a brief second, before returning to the start.

As of late I’ve been experimenting with a lower volume back routine and a system that I call “AXIS TRAINING.” (In fact the majority of my training nowadays is lower volume).

Coming BACK to the routine, all it simply involves is picking an exercise to hit your back from a vertical and another from a horizontal angle. Pretty damn basic, but effective and brutal. A real back blaster.

You’re probably expecting an example. Well I’m not the type to disappoint.

EX: Vertical Axis (Y)

Weighted chin-ups- 5 sets of 4-8 reps

EX: Horizontal Axis (X)

Cable rows 3 sets of 8-12

(The above is from my own personal routine).

That’s it. That simple. No messing with 4-5 exercises, blitzing the living hell out of one muscle. When it comes to effective training, simplicity is key. Better to pick 2 exercises for one muscle and give them your 100%, than pick 4 and half-ass it at 25%.

It all comes down to not spreading yourself too damn thinly, a mistake that many make when it comes to training. Use that saying, “More isn’t better, better is better” when choosing the number of exercises you’re going to do on a given day.

Anyways, the reason I developed axis training is so that I could hit a muscle group from two very distinct plains. The X or horizontal axis and the Y or vertical axis.

I see people working out all the time, and one thing that just beats me, is how they can keep blasting a given muscle from the same angle with a similar movement. e.g. barbell rows followed by dumbbell rows and one-arm rows.

There’s only a slight variation in the movement, sure it’s targeting a slightly different part of the muscle, but it’s in the exact same plain. All those moves are rows, which work along the horizontal axis, the vertical axis is getting no attention. Same thing, doing pull-ups and moving onto pull-downs, they’re working the same vertical region.

That’s not to say the exercises aren’t good, but you should have a balanced exercise selection, in order to create balanced musculature. If you want to do all those moves that’s fine. Just rotate them around, don’t do them all in one workout.

That’s why I began training according to my own style. This is the way I like to train and how my body responds best. I can hit the muscle from all the angles I want, without going through vast exercise selections. Why run when you can walk, right?

Don’t get the wrong idea and think it’s easy, because it isn’t I put a lot of effort and intensity into it. It’s all business when I’m training.

If your training’s too easy, you’re either doing it wrong or need to adjust your routine. In many cases it’s usually the former.

Your muscles should be on fire, but you shouldn’t feel depleted or exhausted. Your training should amp you up, make you feel like you’re ready to take on the world. You should leave the gym feeling satisfied with your achievement.

Sure, you’ll have bad training days and good ones, just like life is filled with ups and downs. But hey, give it your all every time and in the long run you won’t be disappointed.



As always consult a medical pro before undertaking any exercise regime. 

Your comments are valued. Feel free to drop them below in the comments section.



Back to school. Class is in session

Back to school. Class is in session

In my opinion, training is an education in itself. It teaches you great things about yourself and even reveals your flaws, so you can work on and improve them. Many lessons can be learnt in the gym.

Hey life’s about learning. With that said lets get to the good stuff.

Time for an education in iron.

Lesson 1: Discipline

There are few better ways that I know of to develop discipline than heaving and hoisting heavy iron. Now discipline isn’t a word people like to hear or use because it sounds hard. Well if you want to get better at something you’ve got to be disciplined. When you train with the iron consistently over the days, weeks and months you begin to instil discipline into your DNA. You begin to enjoy the feeling of clanging and banging iron, that feeling keeps you disciplined. Hence the reason I view the gym as a damn discipline powerhouse.

It’s worth noting that strict discipline is required for you to stick with your routine and actually take the effort and time to train.

Lesson 2: Persistence

My definition of persistence is the ability to never quit until you’re satisfied and then go above and beyond that. You’ll no doubt develop persistence in the gym. Think about it. Every time you lift, week-by-week, month-by-month, you’re building something.

Constantly striving to create and realise a goal. Continually reaching and improving. Not giving in and wallowing in defeat. Instead coming back again and again, hungry for more. That’s persistence.

Lesson 3: Courage

Whether you’re about to complete a set of heavy-ass squats or deadlifts it takes courage to make the decision to go balls to the wall, up the intensity and lift heavy. Some people lack the courage to truly challenge themselves, test their metal and see what they’re really made of. When you first start lifting you might be scared to go hard and heavy, maybe the fear of passing out on a bench or losing your lunch doesn’t appeal to you. (It happens).

Ultimately there’ll come a point when you’ll have the urge to train intensely. you’ll grow stronger and your courage will develop. As it does you’ll find yourself lifting poundage you thought you couldn’t.

Lesson 4: Hard work

If you’ve been lifting for sometime you’ll know this one well. Training develops your appreciation for hard work. Lifting intensely builds up your tolerance for hard work. It conditions you for it. Your training should be far from easy. (If you’re doing it right). It shouldn’t feel like a breeze. If it’s too easy you need to up the ante. If you go to the gym to screw around, you’re just wasting your time and robbing yourself of potential merits.

Lesson 5: Concentration

When you’re in the gym visualise what you’re trying to accomplish. As you begin to visualise your goal you’re developing your concentration. Overtime your concentration and focus will continually develop and you’ll be able to shut everything else around you out and just be in the moment. When you see nothing else but your goal, your chances of achieving it goes up dramatically. That’s the power of concentration and having pinpoint focus.

Lesson 6: Understanding

I think this is probably the most important thing you can learn in the gym. The ability to understand yourself. Training is a form of meditation. It’s your time away from work commitments and other social activities. Through training you’ll learn and begin to understand what your physical limitations are. As you begin to understand your weaknesses you can formulate strategies to improve on them. Turning former weaknesses into strengths.

You can take and apply each of these incredible characteristics to any aspect of your life that you want to achieve success in.

Class is over.

All that’s left to do is to get your butt down to the gym and start hitting that iron.