Author Archives: Dominic Swift

3 training myths: busted


Is it all a load of rubbish?

There is a lot of information sent here and there about fitness and working out, and a lot of it is total rubbish. But still some people follow it.

Creatine powder is not shown to have any side effects, but people still worry, the benefits of a gluten free diet are shown to be negligible, and people still go for it…we could go on.

But instead of us having a rant, let’s clear up some of the training myths, you could have been following needlessly.

Continue reading

11 laws of building boulder shoulders: Part 2


Are you willing to commit to boulders?

Previously, we spoke about knowing your limits, the virtues of the overhead press and reasons to use free weights. Now, we look at the remaining parts of our quest for better, bigger shoulders.

Good supplements, good nutrition and the correct attitude are key to building a good physique. But knowing what to do in the gym is the thing that counts.

So here is part 2 of the shoulder workout bible.

Part 1 here: 11 laws of building boulder shoulders: Part 1.

Continue reading

11 laws of building boulder shoulders: Part 1


Laws 1 to 5

Bulging biceps, tree trunk legs, we all want different things. But if you want boulder shoulders, then you’ve come to the right place.

Because though we are the dons of protein powder, we know that there is no point in taking supplements if you don’t do the hard work, and that you do it right.

So follow here is part 1 (law 1 – 5) of our boulder shoulder bible. Enjoy.

Continue reading

2 top tips for bigger legs

2 top legs for bigger legs 2

Pulling your shorts up is optional

The human leg muscle structure is complicated. It isn’t simply just your quadriceps and hamstrings, there are layers of muscle that traverse multiple joints.

So it’s surprising that most of us train legs with exactly the same angles in each of the main leg training exercises.

If you think about training your chest, most individuals will train on an incline, decline and a flat bench to sculpt the entire pectoral muscle and its surrounding attachments. It’s the same with leg muscles, to increase the size of the entire limb you need to work from multiple angles.

Want epic legs? Here’s what to do.

Continue reading

5 best exercises for a bigger chest

Your 5 step guide to a bigger chest

Your 5 step guide to a bigger chest

Building the chest you want isn’t rocket science, but it’s easy to get wrong. In this article we’ll stick to the basics using different angles and rep ranges to attack every muscle fibre in your pecs to support maximum growth.

Although the exercises are straightforward, it’s up to you to add effort and intensity to the workout. As a rule of thumb for hypertrophy you should be aiming for 45-60 seconds rest between sets.

Here goes.

Continue reading

Terrific Tribulus Terrestris

Tribulus terrestris

Tribulus Terrestris is sourced from this beautiful plant
Source: Wikimedia Commons

Tribulus is a testosterone boosting supplement that comes from a flower.

Also known as cat’s head and devil’s weed, Tribulus Terrestris, is found all over the world, from southern Europe to the Australian outback. The extract is thought to increase the body’s natural testosterone levels and thereby improve male sexual performance and help build muscle.

It became particularly popular in the early 1970s, when American IFBB bodybuilding champion Jeffrey Petermann publicly backed it. It resurfaced again in the mid 90s when it became known as the “secret weapon” of Eastern European athletes who credited it for their astounding performances at the Olympic Games.

Sounds pretty good. But the question is: does it really work?

Continue reading