TIPS

Sometimes I find the simplest little tip can help break that barrier whether it is for muscle growth, fat loss etc .I decided to write a basic tips page to let you guys in on a few things that I have learnt over the years of training. One thing I have found is you are constantly learning not just about your own body and how it works but also nutrition, biology, biochemistry and even chemistry. We aren't just big guys who lift heavy things, a lot of top pro's are very smart individuals who it has taken years of lifting weights as well as brain work to get where they are today (well most of us anyway)

CARDIO

Cardio morning before food best time burn fat

Cardio off-season I find this will keep metabolism faster, help with muscle growth and keep you healthy

Cardio in-season cycling will get the cuts in your legs

Cardio most benefit I get the most fat burning benefit from cycling and power walking

Cardio duration anything less than 30mins waste time, try for 40min plus

Cardio heart rate I try and keep mine between 130-140 bpm this is a little faster than fat burning rate for me but helps keep me healthier

Boxing sometimes a fun change for a cardio session, it definitely makes you work harder as well

Abs I usually train them straight after every cardio session, this will help control your stomach in off season as well as competition

WEIGHTS

Warm-up thoroughly I even find keeping my sweatshirt on until the work sets really helps me do those extra lbs , also helps keep warm and not pull any muscles

Stretch between sets helps lengthen those muscles and get all those muscle fibres working

Exercise form good form will prevent injuries as well as give faster full muscle growth

Exercises basic exercises rather than machines will give the best muscle growth e.g. bench, squat ..

Changing exercises I keep one main exercise usually the basic exercise but change around frequently the other exercises do for that body part

Heavy weights used with good form will give you the best results muscle growth

Full reps Stretch muscle right out to use all fibres rather than partial reps for your ego

Training you should finish your workout in hour if taking longer your either overtraining or talking to much

Massage helps with the repair and the growth of your muscles
Injuries try and get physiotherapists working on any injuries straight away they can become ongoing problems if not looked after properly

COMPETITIONS

Posing you must practice your posing the whole time you are dieting posing your muscles properly will win you the show, I have seen a lot people who couldn't pose but should have won the show

Music the right music is a must for a show don't just pick anything at the last minute remember you have put a lot time and $ into the show don't do it half hearted

Tanning your tan can make or break you make sure have someone who knows what they are doing helping you as well as having trial run if possible
Other Competitors don't worry about other people who are entering shows you can only control how you look

Competitions have fun !!!!!!!!!!!!!! You don't spend thousands of $$$$ and go through all that hard work to stress enjoy it.

Competition photos take as many as possible and hire professional to take some as well, I wish I had all my photos from years gone by

After competitions always have rest for week plus before getting back into weights remember you have gone through hell and back and your body needs it. I personally have tried to get back into training to fast on many occasions and have gotten injuries/ sick. Take my word have break your body will love you for it

GYM EXTRAS

Wrist wraps are recommended, I have real weakness in my wrists from all the heavy weights and I find they are a great support. Get the ones that wrap around rather than the slide on version they are allot more effective.

Belt always use belt when you are doing heavy your heavy sets, the main thing it does for you is help you to keep your back straight and keep your form more stict

Wrist straps these are a great little piece of equipment I find my grip isn't the best from my wrist weakness so these definitely come in handy when going for the bigger lifts

Foam rubber I always use a couple of pieces of foam rubber when gripping the bar, so often it gets sweaty and slippery and is quite dangerous this will prevent this

Magazines training articles are not usually to be believed but it is always good for a read and maybe a new idea. It will help the beginners out there to build there own training routine

Websites such as Professionalmuscle.com, Rippedmasss.com have a wealth of information about training, nutrition , supplements. You can also go onto the forums and talk to other pro's, nutrition gurus as well as other people trying to achieve the same goals.