Propane Fitness

Chris’s Transformation – Week 4

Update Chris is now 4 weeks into his Platinum package.  He's gone from 81kg to 83kg, and has progressed on all of his lifts: in particular, his decline DB bench has increased from 37.5kg  to 50kg. Progress Pictures

Smolov Jr for Bench: How to add 15kg to your 1RM in 3 weeks

The following is a guest post from forum member Harrison, a competitive powerlifter and weightlifter who added 15kg to his bench in 3 weeks. I (Yusef) have added some of my own notes at the end of my experience with Smolov Jr as well.  The bench press has always been the worst lift for me, and ...

Tip of the week: Log everything

Any weight trainer worth his or her salt keeps a training log, it provides a backbone from one training session to the next, keeps progress fluid and allows you to easily spot and address weaknesses. The reason for tracking and recording your training is simple, it allows you to increase the volume or intensity in each ...

Adam J’s Transformation – Week 9

Week 9 Update Adam's now 3 weeks into his second Gold consultation, and is continuing to add size and strength. He had a week off due to gastric flu over Christmas, but has fully recovered now. He now has a full cheat day followed by a zero/low carb day on the weekends, training from Monday to Friday. His ...

Pick ‘n’ Mix: Why You’re Spinning Your Wheels By Overthinking

For a large portion of the time I’ve been training, it’s occupied a lot of mental space. Only recently I’ve learned that by reducing the amount of mental space it takes up, you’ll actually stop spinning your wheels and make better results.   I’ll explain why.   Approach A, the pick ‘n’ mix) You’re constantly searching for the optimum macros ...

Interview with Josef Rakich

 Hi, Josef, could you briefly introduce yourself to our readers? My name is Josef Rakich and I am 21 years old. I live in New Zealand and work in a gym as a personal trainer. I''m also an online personal trainer and I sell personalised meal plans and workout programmes worldwide. (www.JosefRakichFitness.com) httpvh://www.youtube.com/watch?v=4uu9jQo1MDk Could you describe a typical ...

Food choices and diet plans: an analytical perspective

Food and nutrition is often made into an extremely complicated topic. People trudge through magazines and articles trying to make head or tail of what is good and what is bad, should we avoid carbs? is fat bad? or is it just trans-fats and what about breakfast? I thought that was REALLY important. The strange thing ...