For Your Leanest and Healthiest Year ever do THIS

It’s the New Year. We all have big hopes and dreams but many of us will end up in the exact same position next January promising ourselves ‘this year is going to be different’. In order to build a leaner, stronger body and healthy mind implementing these 10 habits will have you well on your […]


The 80/20 Rule for Lifetime Leanness

  An easy to use, fast, effective and FREE way to improve your health so you can stay lean for life. When it comes to fat loss and overall health and wellbeing we like to think of your nutrition as being 80% whole food and 20% soul food (wording I’ve taken from the guys over […]


Should You Train Twice A Day?

Firstly – it is definitely the minority who this article will affect. Most people struggle to get to the gym once a day! However, I still get people asking me this question all the time and I see a lot of our members making a real effort to get to a training session in the […]


10kgs Lost, City 2 Surf Complete – MEMBER PROFILE

Our new MEMBER PROFILE showcasing the amazing results our members are getting from training at our Darlinghurst location. Name: Reshy (Product Manager at Atlassian) What have you achieved since joining Lord of The Rig? I can think of so many things! Running and completing the City2Surf was a huge accomplishment for me. I also held […]


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: […]