Soreness ≠ Growth
We all know the feeling… After leg day, when you can barely walk down the stairs… Some people love it… Others hate it.
Read ArticleSQUAD Programming is now LIVE - Start Your FREE 7 Day Trial Today
Evidence-based articles & blogs to help with making training more effective, nutrition more flexible & life more enjoyable.
We all know the feeling… After leg day, when you can barely walk down the stairs… Some people love it… Others hate it.
Read ArticlePicture this: You’re walking across a bridge, it’s windy, there’s cars rushing past you. Damnit! You accidentally dropped $50 out of your wallet and watched it blow off into the distance, ...
Read ArticleWhen it comes to weight loss advice, there seems to be two camps. There are the people who say that weight gain is caused by eating too many calories, so weight loss occurs via a calorie ...
Read ArticleYou don’t need to sign up to a spin class or spend hours on the treadmill. In fact, there is almost zero correlation between how much you sweat and how much weight you lose. Because losing ...
Read ArticleThis study surveyed #CHEATMEAL in 2017 and found 40% of these posts contained “intentional exposure of the body” and 15% contained a person exercising. Let’s get this out the way from the ...
Read ArticleAspartame! Chances are you’ve heard from a coach like me that swapping full-calorie sodas for diet sodas is a great way to reduce your calories and lose weight. Chances are also you’ve seen ...
Read ArticleThe internet is full of people arguing over which diet is best. Keto, paleo, mediterranean-o…You can barely go to the grocery store these days without seeing someone making a TikTok yelling at ...
Read ArticleYou know that one mate of yours who can eat ANYTHING he wants and NEVER seems to gain weight? F*ck that guy, right? Kidding.
Read ArticleBack when I was a skinny, insecure teenager, I’d spend hours every night reading through the interviews on the Simply Shredded website. Time and time again I’d read that these dudes ...
Read ArticleFollowing a training program is DAY. ONE. SHIT. Not following a training program is like trying to navigate from one side of a foreign country to the other, on roads you’ve never seen, ...
Read ArticleMost people eat 3 square meals - breakfast, lunch and dinner. Some people skip breakfast. Some even eat only One Meal Per Day. You’ve probably seen bodybuilders eating 6 or even more meals out ...
Read ArticleI used to really bash on running. That’s because I love lifting weights… And I absolutely hated running. When I was in school, running was something we were made to do. ...
Read ArticleSo you want to lose some weight, that’s cool. What is the first thing you do? Jump on google, of course. “How to lose weight.” Here’s what it gives you: ...
Read ArticleSo you’ve just learnt that you can get the physique you want without giving up the food you love, using some calculations and tracking. Welcome to the wonderful world of flexible dieting. As ...
Read ArticleIf you’ve been around the world of macro-tracking for a while, you may have heard of the “500 calorie deficit per day” rule.
Read ArticleKeto. Aka - ketogenic dieting. It intermittently does the rounds on social media as the latest, greatest thing - with every second man and his dog promoting it's benefits for fat loss. If ...
Read ArticleHere are some cold, hard facts to help you with maximising the amount of muscle mass you're building. Because, while it may seem simple after we spell it out for you, there's a lot of people ...
Read ArticleEarlier this month, I found myself thinking - how did I get here? I studied to become a personal trainer in 2008. I started working in a gym the following year. Back ...
Read ArticleEating clean is bullshit. The term 'clean' is subjective as all hell, and means nothing, really. It doesn't take into account the amount of calories that you're consuming, or where ...
Read ArticleIf you’re in need of a hand with more strategic programming to accelerate your muscle growth efforts, you should know that I’m looking for TWO new clients to jump into my high level GOLD ...
Read ArticleFinder names Nick Cheadle Fitness as the best rated online fitness program brand for 2020/2021
Read ArticlePart 2 of the Evidence Based Training series is all about training volume. Volume refers to the total amount of weight you're lifting, and if you're not yet tracking or keeping tabs on this, this ...
Read ArticleThis article explores the importance of frequency in an evidence-based program & the role it plays in building more strength, muscle & skill.
Read ArticleStrapped for cash but chasing gains? Here's the answer.
Read ArticleNot sure what to eat now that you have the whole world at your finger tips? Give this article a read.
Read ArticleStill got questions about Intermittent Fasting? This should answer all of them.
Read ArticleTravelling for work or maybe about to head away on a holiday & not quite sure how to go about hitting your macros on the run? We've got you sorted.
Read ArticleNot quite sure how to go about eating something that you haven't prepared yourself? Fear not - your friendly neighbourhood flexible dieting man is here to the rescue.
Read ArticleAvoid arguably one of the most abundantly available macronutrients for fear of leaving ketosis, or eat like a regular human. You'll find out more here.
Read ArticleHere's why you probably don't need to worry about cracking your post-workout protein shake open before you finish your workout.
Read ArticleEver wanted to take down that towering triple-patty, ultra-cheesy, four extra pieces of bacon burger? Put in your order son - this is how you do just that, without blowing your macros & your fat ...
Read ArticleKeen for a few beers? Read this before you get lit & have a macro-tracking shocker, or if you're simply looking for a way to fit a few drinks into your daily calorie/ macro targets.
Read ArticleOnly ever trained one muscle group per day? The results are in - it's highly likely that you're leaving some serious gains on the table as a consequence.
Read ArticleWhy do we need to train so hard to grow? Because muscle growth is stimulated by mechanical tension.
Read ArticleAre you leaving gains on the table by not resting long enough between sets? When it comes to rest periods it’s a mixed bag.
Read ArticlePicture this… You’ve just come home from a long day of dealing with bullsh*t at work. One of your co-workers made a mistake and you were the one who had to stay late to clean it up. Then you ...
Read Article