Stop Doing These Things That Waste Time in the Gym!


One of the biggest excuses we make for missing gym sessions is that we don’t have enough time. This is true about 5% of the time. If you really didn’t have time, then you probably wouldn’t have managed to watch that entire boxset of Breaking Bad for the second time this year. And if you were really in that much of a rush in the gym, you wouldn’t spend so much time spinning your wheels! (Literally...

The Downsides of Wearing a Fitness Tracker


Fitness trackers are all the rage today and are rapidly catching on among fitness enthusiasts. The idea is simple: you wear some kind of watch, tag, or belt clip and as a result you are given feedback regarding all kinds of data points relating to your fitness and your health – including your heart rate, your steps taken, the quality of your sleep and even your stress levels in some cases. And...

How to Create a Muscle-Building Program That Plays to Your Specific Genetic Advantages


If you have ever spent money on a training program or dedicated time and energy to creating one yourself or finding one online, only for it not to have the results you were looking for; then you will likely have been very disappointed and possibly disillusioned. At this point, you may have blamed yourself for not trying hard enough or for perhaps having the wrong genetics, or you may have blamed...

How to Incorporate Back-Off Sets Into Your Workouts for Maximum Hypertrophy


A back-off set is a type of set used in the gym in order to help stimulate more muscle growth and strength gains during any workout. Back-off sets are so called because they encourage you to ‘back-off’ of the weight you’re lifting and thus take it a little easier. In essence, a back-off set involves doing your last set on a lighter weight with a slightly higher number of...

How to Assess the Usefulness of a Given Exercise


For those looking to get into shape, the amount of information available online can be somewhat overwhelming. There was a time when the only way to learn about working out was to read a book or ask someone you knew. These days though, most of us will head online to get our advice and here there is such a cacophony of different voices that it can lead to information overload. This is true for the...

One Powerful Trick for Increased Muscle Growth


Sometimes, all it takes is one small tweak to your routine in order to make a massive difference to your progress. This is particularly true if you’re interested in building muscle in an efficient manner, seeing as many people are using sub-optimal techniques in order to try and achieve results. Even among professional bodybuilders, training methods are polarizing and it’s hard to...

What Should a Training Program Be?


When writing a training program, the hope will normally be that it should help you to increase your strength and fitness while perhaps losing some weight. Ideally it should be something that’s relatively easy, but that brings great results despite this relatively mild effort. Ultimately it’s about looking good, in the minimum amount of time possible. If that’s your approach to a...

How Deload Weeks Will Fast-Track Your Strength Gains


If you have a training program that you’ve developed in order to build muscle and burn fat, then you need to stick at it in order to be effective. No matter how well designed your routine is, it just isn’t going to bring any benefits unless you actually stick at it. Furthermore, the more intensely you train, the more effort you put in, and the more regularly you work out, the faster...

How to Build Wider Shoulders for an Intimidating Physique


As a guy, if you want a powerful and intimidating looking physique, then wide shoulders are one of the important areas to focus on. Unfortunately, this is something that is partly genetically determined. The width of your shoulders is largely going to be dictated by bone structure and there’s no way you can change that without some pretty drastic surgery. Fortunately, you can add a couple...

The Kinetic Chain – How to Plug Energy Leaks for Better Form and Fewer Injuries


Want to immediately improve your form in the gym, lift heavier weights, avoid injuries and get an amazing mid-section? Then it’s time you started thinking about the ‘kinetic chain’ and making sure to plug energy leaks. This is a concept that any athlete will be familiar with, but for everyone else it might just be that missing part of the fitness puzzle… Your Body as a Kinetic...

Adam Sinicki

Adam Sinicki

Adam Sinicki is a full time writer who spends most of his time in the coffee shops of London. Adam has a BSc in psychology and is an amateur bodybuilder with a couple of competition wins to his name. His other interests are self improvement, general health, transhumanism and brain training. As well as writing for websites and magazines, he also runs his own sites and has published several books and apps on these topics.

Follow Adam on Linkedin: adam-sinicki, twitter: thebioneer, facebook: adam.sinicki and youtube: treehousefrog