Author: Conor Heffernan

Conor is Assistant Professor of Physical Culture and Sport Studies at the University of Texas at Austin. When not in the library or the gym, he likes to try his hand at writing, often with mixed results.

The Greatest Fitness Myths Of All Time


Image credit Binyamin Mellish

So you are working hard, eating well and you have your mental health in check.  However there are some days when you look at social media, see your mates eating the best burger you have ever seen and you reminice.  Clean eating, it’s the only way to maintain your bodyweight, right?


Weight Just A Second: Mastering Your Weight Game

Weight training, not only does this type of strength training grant you a boost to your physical work capacity, it can help you complete activities in your daily life. With weight training, you’ll be able to work harder and longer. Weights help our bone density, promote a fat-free body mass that will turn fat into muscle and prevent muscle mass from transforming into fat. It will increase the strength of your body, muscles, tissues and tendons. This will help your body’s motor abilities and will decrease your risk of injury. Confidence and quality of life can be gained thanks to strength training.

Three Old-School Squats You’re Not Doing


For many gym goers the back squat is the Holy Grail for leg development. Known as a means of separating the serious trainers from the weekend warriors, the exercise has taken on a near mythical place in gym lore.

Yet like all things, too much of a good thing can lead to stagnation and poor results. While the back squat is undoubtedly a handy tool in the weightlifter’s repertoire, it can prove cumbersome for some lifters based upon their body structure or even boring for other lifters based upon their overexposure to it.

With this in mind, today’s short article highlights three time tested but often neglected squatting variations. Don’t be deceived into thinking these exercises are easier substitutes by the way. Once you try them, you may find yourself running back to the comfort of the back squat!

Guest Post: Top Dietary tips to put on Lean Mass


One of the worst mistakes I get the pleasure of observing on an almost daily basis is people trying to put on muscle mass through a very heavy ‘bulking’ phase.

Now don’t get me wrong, to build new muscle tissue we need to be in a calorie surplus – this is fact.

But, like most things, this can be taken much too far. People using a traditional bulking phase tend to overeat to the absolute extreme. Although this will undoubtedly make gaining muscle mass slightly easier, it can also lead to large increases in fat mass, hormonal dysfunction, and a host of other health implications (included an increased risk of cardiovascular disease and diabetes).

As a result, it is by no means the most effective (or healthy) way to add muscle to our frame.

Fortunately for us, there are a number of ways we can manipulate our diet to maximise the development of new muscle tissue while limiting fat accumulation (and all the other negative effects associated with a heavy ‘bulk’).

In the following article I outline the key dietary tips allowing us to put on lean mass.

Guest Post: Winter Fitness: Why Staying Active Is a Must

When it’s cold and blustery outside, it can be easy to persuade yourself to stay indoors. Why go outside when it’s warm and cozy in front of the fire? While it always feels nice to snuggle up for a day to relax and recharge, it’s very important that you continue to stay active and get outside into that fresh air.

If you’re not sold on giving up your cozy spot on the couch for a walk around the windy block, you should know that there are a lot of benefits to regular exercise and getting outside in the winter. Even if you just head out for a brisk walk, your body will thank you; there are a lot of benefits to being outside that being indoors simply cannot provide.

If you’ve been enjoying the indoors for a little too long, check out the information below to learn about the top reasons staying active is a must in the winter:

Gains, Gains, Gains! Simple Ways To Increase Your Muscle Mass

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For a lot of guys, the main goal of their workout it to increase their muscle mass. Sure, there are plenty of people out there looking to lose weight, or simply become more active, but for the vast majority of men, the final goal of their routine is to get some serious gains. The issue is that there are far too many guys out there who simply don’t know how to achieve that result. They have a vague idea of what they want, but they don’t actually know how to most effectively go about making it happen. A lot of the time this then leads to them getting discouraged and giving up altogether. To help make sure that this doesn’t happen to you, here are some incredibly simple things that you can do to help increase your muscle mass.

Cool Tools To Help You Track Your Fitness


Photo: Pixabay

If you have embarked on a healthy 2017, you will no doubt be trying to improve your fitness as well as your health. As improving fitness is a very long and winding road to go down, you will need something to help you document this journey. It’s a good idea to track your fitness for various levels. Firstly, it will help you stay motivated, as it can show you just how far you have come. But mainly, you need to track your fitness so that you can make sure that all your workouts and routines are working as they should be. So how exactly do you keep on track? Here are some tools that can help you track everything.

Dave Waddington and the Thousand Pound Squat


It was a timely moment for powerlifters. Anabolic steroids were by then de rigour. Weightlifting shoes, straps and suits had all evolved and greater attention was being paid to training and nutrition. Official powerlifting meets had been running for over two decades and the poundages were increasing with every competition it seemed.

Just as the Americans had rushed to the moon the previous decade, the 1970s and 80s in the powerlifting community were concerned with the race to the thousand pound squat. In today’s article we examine the first recorded effort at the thousand pound squat, undertaken by the American lifter, Dave Waddington.

Peary Rader’s Magic Circle


Loved and despised in equal measure, the squat has long been the iron game’s go to exercise for maximum leg development. A cornerstone of most trainee’s leg routines, there is certainly no doubting the exercise’s popularity.

Yet despite the fact that the back squat in particular has enjoyed a decades long dominance amongst gym rats, this does not mean that it’s position has not been challenged. Indeed for every man and woman who swear by the traditional squat, chances are you’ll find many more who curse it.

Owing to individual body mechanics, many individuals have found it difficult to perform the back squat with the form necessary to produce maximum development. This is not a new problem either as today’s post attests.