This is insane, ramps up the metabolism like nothing else. Warning: this workout is not for the faint of heart.

5 Clean and Jerk/Press

5 Front Squat

5 Deadlift

5 Bent Over Row.

Perform the exercises in this sequence all with the one barbell. Perform circuit 3-5 times. If possible, use competition width plates (450mm) to ensure correct form and safe height for initial lift, if not, use blocks to raise the bar. 

I have in the past 12 months gained almost 10kg of muscle, yet, I still look extremely skinny. Given, I am a natural ectomorph and I am 6'1". I am sitting on 85-86kg (day to day variation) and I still have stick thin limbs. The only main difference that muscle growth has occured is on my torso. This, I think is quite strange

I have in the past 12 months gained almost 10kg of muscle, yet, I still look extremely skinny. Given, I am a natural ectomorph and I am 6'1". I am sitting on 85-86kg (day to day variation) and I still have stick thin limbs. The only main difference that muscle growth has occured is on my torso. This, I think is quite strange

It seems that no matter how much muscle I gain (7kg to date (15.4lb)), I still look really skinny when clothed, although i look far more muscular when shirtless or in singlet or tank top. anyone else get this?

I am one of the first to admit that the university lifestyle will make it a struggle to achieve or maintain a high level of fitness, however, some steps can be taken. When drinking, avoid those which are loaded with sugar, and have in your room some healthy food to eat after a night of drinking, even if it is just some lean leftovers. Try not to go to excess too often, or you will find your achievements slipping right back through your fingers faster than you thought possible. Many universities have cheap or free gyms, make use of these as much as you possibly can. Also, take a healthier option at least most of the time with your nutrition, your body and health will thank you.

Among gym rookies, there are often many mistakes, most of which are minor, but the biggest mistake I see? No squatting or deadlifting. People just aren't informed that these two lifts should be among the first taught to any aspiring weight trainer, no matter the goal. Without these two lifts, muscle growth will be far less than it should be. But instead I see beginners focusing on bicep curls, tricep extension, leg press (don't get me started on that machine!), often missing the essential compound lifting entirely. These should be taught to anyone upon joining a fitness club or gym, as quite simply, it is a mistake not to know and perform them.

Just started with a 10 min functional warm up, as I always do just to be safe.
Then it kicks off, supersetting 6x6 romanian deadlifts with 6x6 bench presses near max. Next comes the real sweat-up! superset 6x12 walking dumbell lunges (hamstrings were killing at the end of this) with 6x6 dumbell snatches. And to top it off, insane core training at the end and some heavy bag kickboxing. Its rare I feel so accomplished at the end of a workout as I do now

Food based CLA sources are not that difficult to find if you know what to look for. The most simple way of ensuring that meat contains adequate amounts of CLA (natural, not synthetic like some of the supplements out there), is to make sure it is raised on its natural diet, which means for the most part, grass fed animals. For the Australians out there, kangaroo meat is the easiest way to get this, plus, in a bolognaise sauce, you can't tell the difference between it and beef, plus its more lean all around. For the americans (unless you're wealthy enough for to buy kangaroo, which I assume would be an expensive endeavor) bison, buffalo or venison are all good sources of CLA. These are just suggestions, and any naturally grass fed animal will have healthy amounts of CLA, and your body will thank you with reduced fat storage, and better lean mass gain. If you are unable to get these meats, continue to supplement as it is one of the most essential fats in any bodybuilder/health enthusiasts arsenal.

I've finally got a bit of a 6-pack happening without having to pose, worked so long and so hard to get this to happen, no I just need to build my abs and get more cut haha

I've finally got a bit of a 6-pack happening without having to pose, worked so long and so hard to get this to happen, no I just need to build my abs and get more cut haha

Post ab training my abs are less visible than they were pre, doesn't make much sense

managed to do a 3RM squat on 130kg today, was happy with that. also surprised at the definition of my abs in my new profile pic, I honestly thought I was carrying too much fat to see them that much, suppose that just means that my weight gain has been of even more muscle than I thought :D.

Second time of intensive leg training with blood samples and (free) pre, intra and post workout nutrition. See if I can push out 8 reps of squatting 110 this time around!

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