Genesis Zone

Now this is an article that I wrote in conjunction with an old business partner, I shan't name who as I need to keep anonymous for obvious reasons but for those of you that are competing or looking to I wanted to share this with you. Some of the words will ****'d out for privacy reasons, but the crux of this will be more than applicable to you all. Hope you enjoy and it offers you some value; 5 Steps To A Succesful Contest Prep 1. START OF GROWING I'm sure you've seen photos of women before who take to the stage looking less than presentable. Whether it be a lack of muscle definition, too much body fat or a lack of muscular development - something just isn't right!  Maybe this was you as well..  Want to know the KEY to preventing this situation? It's not nutrient timing, nor the perfect training program. It's also not intermittent fasting, some secret supplement or hours of daily cardio.  The key is STARTING OFF GROWING Thi...

So as a PT and competitive sports man myself I am always approach my training, and that of my clients with specific targets in place, whether that be dates, weights to move, distance to cover during cardio based training, whatever it is I am doing in the gym there is always a goal and set date in mind to achieve it by. This is basic principle of 'Periodisation' and should be the building block of any training program. Periodisation stems from and originates from Hans Selye's model known as the General Adaptation Syndrome, or GAS for short.  The GAS describes three basic stages of response to stress: (a) the Alarm stage, involving the initial shock of the stimulus on the system, (b) the Resistance stage, involving the adaptation to the stimulus by the system, and (c) the Exhaustion stage, in that repairs are inadequate, and a decrease in system function results.   The foundation of periodic training is keeping one's body in the resistance stage without ever goi...

So thought I would share a piece of work by one of my mentors and go to guys for nutritional advice, Kyle Webber aka 'The Physique Coach' and owner of Nutrivolve. Now this is aimed more at those that have competed or looking to compete, refeeds can be a god send but also if abused can be the difference between you placing or not, or in worst case scenarios not even making it to the stage after 12, 16, 20 weeks of dieting. How To Structure Refeed Meals Hey there! If you’re reading this, then chances are that you’ve either competed in a physique based competition before or are looking at getting on stage sometime soon!  Now before you get into it, I want to take this opportunity to give you some advice. Throughout my years as a full-time coach, I’ve specialised in bringing beginner physique athletes to a high level of physical development. Now; there are a few essential things that you MUST do (in my opinion) in order to reach a higher level.  Your goa...

So one of the biggest minefields and one of the areas I have been asked for advice on recently is planning a writing out a nutrition program for people. With all the 'bro-science' out there and poor education material available that contradicts just about everything else that you can find, I thought it best to take things right the way back to basics and start from the ground up. All the diets that we see touted out there all come with fancy names; Intermittent Fasting 5:2 Diet Cambridge Herbalife Cambridge Carb Cycling Paleo Atkins I could go on and on but there is far too many to do so, and I really don't care for them either so back to where we are heading with this short piece of a blog. Nutrition works on a very basic equation, of Calories in -vs- Calories out, or Energy Balance as I like to refer to it. In laymans terms should you want to gain weight you need to eat more calories than what you use during the day, this being your TDEE (Total Daily Ener...

Thought I would write a series of pieces on various training methods that I have employed over the years and also those that I have put into clients programs. I never ever give a client a training program that I haven't tried and tested myself as I want to know exactly how it will make you feel and the pro's and con's of them, both mentally and physically. To start with I thought I would write about one of my favourite training techniques - Daily Undulating Periodisation or DUP for short. Now it sounds very technical DUP just by the name alone, when the reality is its anything but complicated. To simplify it further lets break it down into easier to understand pieces; Daily - We are literally talking about days, see it's not rocket science so far is it... Undulating - A word some may or may not of heard of before but undulating means a flowing motion, up and down in a wave like pattern. Now if we refer that back to training it means reps and sets progressing in...