7 Tips for a Successful Summer Shred

Summer is almost upon us. The time where a large portion of the population decides to pull their finger out and start taking care of their health and fitness. For many it is a seasonal occurrence. Train for a month or two then fall off the wagon and so the cycle repeats itself. These tips […]


Do you need to train to failure?

Training in a commercial gym now and then I see some pretty gnarly shit. Personal trainers taking their clients to failure on every single set – bicep curling the bar up as their poor client struggles to get more than 3 reps out on their own on the bench press with the remaining 7 reps […]


What Rep Ranges Should You Be Using?

  It’s the age old question that personal trainers hear all the time. Higher reps or lower reps? What should you be using if you want to reach your goals faster? Like most questions in the health and fitness realm the answer is always… it depends. There are no absolutes. This article takes a very […]


3 Keys to a Stronger, Pain-Free Bench Press

This will be my first ‘learn to lift’ guide. I picked the bench press because if you’ve trained in a gym the bench press is somewhat a rite of passage. ‘How much do you bench bra’ while relatively unimportant in the scheme of things could be on the most common gym related questions on the […]


Warm Up – You’re Doing It Wrong

At Lord of The Rig we have a very simple 3 step process when it comes to our warm up. WHAT AM I SUPPOSED TO GET OUT OF A WARM UP should be the question on your lips. Our warm ups take about 3-5 minutes.  Sitting on a foam roller while texting for 20 mins […]


Is Intermittent Fasting For You?

  Intermittent fasting is all the rage at the moment. Is it a unstoppable fat loss silver bullet? Or just another tool in the toolbox? If you’ve read any of my previous stuff you’ll probably guess that it’s the latter. When dealing with clients we have a number of tactics to recommend based on their […]


Why I Stopped Having Protein Shakes

They say old habits die hard. I started using whey protein powder back in high school and don’t recall a time when I haven’t had a big tub of the good stuff waiting to dive in to when I get home from the gym. I do my best to stay up to date on the […]


Fat Loss Without the Calorie Counting

  Counting calories got you going loco? Not sure where to start? Here is how to drop body fat WITHOUT calorie counting. Please note none of the steps involve taking fat burnerz, green tea extract or wearing a vibrating belt that ‘melts’ body fat. What it really comes down to in 4 simple steps is understanding: […]


8 Tips to Make Fat Loss Simple in 2018

Ahhh the new year. It’s exciting to know that there will be people out there who finally take the plunge in to the world of improving their health and fitness but on the other hand it’s saddening to think that many won’t make it. People have the best intentions at heart but like every year, […]


Are You Making These 8 Muscle Growth Mistakes?

I’m writing this little number around the holiday period, which means that it’s a GREAT time to build muscle. Why you ask? Well with all of the indulging comes an increase in calories which helps create an ideal environment for the body to build muscle. The way I see it… you may as well be […]


4 Tips to Keep You On Track This Silly Season

Ahhh silly season. Mates. Work Christmas Parties. Barbecues. Christmas. Catch Ups. New Years. Boxing Day. There really is no escaping this joyous time of year and there is plenty going on that could land you smack bang on Santa’s naughty list. It’s not just the drinking that gets ya… it’s the late nights and the […]


Is Alcohol Destroying Your Fat Loss?

Beeries. Schooies. The Good Stuff. Suds. Sauce. Liquid Courage. Juice. Call it what you will but drinking is as part of Australian culture as vegemite and BBQs and it can be extremely tough avoiding it. I’m not anti-drinking in anyway – in fact I love doing it but have learnt to pick my battles these […]