Welcome to the new year. I feel incredibly sad that a change in the timetable means I will not be teaching your Monday nights from mid-January. Thank you all for making it such an amazing year. You have made my programmes come to life and seeing you bloom has genuinely been one of the best times of my career. Well... [Read more]

After November’s lower rep heavier phase you should have developed some extra strength for December’s return to volume. This month the reps are higher and the rest lower. It is important that you stick to this format to get the desired results... So if you have Christmas gossip to catch up on make sure you do it before class. (more…)

The last phase was a high volume, hard, sweaty slog. You all did an amazing job and it made me so proud to see how you have all developed this year.  To maximise that development before hitting the volume again the next phase will focus on lower reps so that you can expose your body to heavier weight. This may... [Read more]

After a break from the norm with the muscle confusion technique we are going to return to a programme with which you can track your progress each week. This phase is based on a workout Andre Benoit put me through when I was lucky enough to be coached by him at his Hypertrophy Academy. Andre is a former winter Olympics... [Read more]

Barbell Club Phase 9 - The Godfather After the success of Arnold’s Blueprint we will be using Joe Weider’s muscle confusion technique for the next phase. The number of sets and reps will change each week so that your body does not know what is coming next. The variation of the lift might also change, as might the equipment (i.e.... [Read more]

For the next phase of the programme we will be using parts of Arnold Schwarzenegger’s Blueprint for building mass.  (more…)

Barbell Club Phase 7 In Barbell Club over the past months we have used many proven bodybuilding and composition techniques: GBC, 6/12/25, pre-exhaust, and drop sets. This phase will continue the journey with a technique used by an old school competitive bodybuilder, Vince Gironda. It is a different approach to what you are used to but keep in mind that... [Read more]