Month: April 2019

John Hansen’s TOP 4 Muscle Building Principles | Size & Strength

Listen to Champion Bodybuilder John Hansen! Here are his personal TOP 4 muscle building principles that’s he’s used over the past 40 years to create and maintain his amazing ripped physique.

FREE Special Report – The 7 Worst Testosterone Killers

John Hansen has been a bodybuilder for 40 years! Yes, since the age of 15 years old, John has been into building his physique and NEVER stopped. He’s 55 and completely RIPPED!

Now his long term commitment certainly shows as he maintains a ripped muscular physique all year long BUT what about the average guys?? What can they do to make changes to their diet, training and lifestyle??

John reveals his 4 Muscle Building Principles that have guided him over his amazing bodybuilding journey as he continues to be muscular & ripped all year long…

#1 – FREE WEIGHTS ARE A MUST – everything else is nice here and there but if you’re looking to add dense muscle and strength, you MUST use free weights consistently.

#2 – DO COMPOUND MOVEMENTS – while doing isolation exercises is fun and really helps to emphasize certain areas of the body, nothing impacts your overall physique and anabolic response to lifting weights like the BIG Compound Exercises… i.e. Squats, Deadlifts, Bench Press, Bent Over Row, Overhead Press

#3 – USE HEAVY WEIGHTS REGULARLY – now regularly means frequently like 12 times per week. This can be different for everyone in terms of structure but going heavier with the primary lifts consistently is what best connects the muscles of the body and delivers the greatest impact on the body as a whole.

NOTE – work within your limits. Lift safely. Train with a spotter or partner when lifting heavy. Be smart. Go lighter on days in between and have a system in place to follow to keep you on track.

#4 – DON’T TRAIN EVERY DAY – train hard 4 days each week and use those other 3 days to recover.

You can do other light activities to move the body but keep it “easy” and helpful… not too intense. Remember, proper sleep and rest helps to maximize hormone response to all of that training and eating. You are anabolic when you’re sleeping and resting, that’s when you GROW. Plus this enhances your immune system and extends your lifting longevity.

Thank you so much John for these amazing tips! If you’re committed and consistent to these Muscle Building Principles, you will absolutely see results.

And thank you so much for watching the CriticalBench YouTube channel. We are honored to have you following us. Please leave us some comments or questions below, we will get back with you!

#criticalbench #strongbydesign #johnhansen

10-Second Strategy to Boost T

Subscribe to Our Channel:

Follow us on Instagram (@thecriticalbench):

Follow John Hansen on Instagram (@johnhansen1_):

Subscribe to the Critical Bench Compound Channel:

Continue Reading John Hansen’s TOP 4 Muscle Building Principles | Size & Strength

Glute Bridge vs Hip Thrust with Sohee Lee

Today Diren and I learn the subtle differences between a glute bridge and a hip thrust with the wonderful Sohee Lee.

Continue Reading Glute Bridge vs Hip Thrust with Sohee Lee

How To Build Boulder Rear Delts: Optimal Training Explained

In this video we’re looking at proper technique on rear delt exercises variations to maximize muscular development of the posterior shoulder while avoiding injury.

Support Technique Tuesday: I am choosing to leave the entire Technique Tuesday Series COMPLETELY UNSPONSORED so I can focus all of my attention on delivering the relevant information. *Each episode takes ~30-40 hours to write, produce and edit.* If you’re learning from these videos every week, consider supporting my work by trying one of my science-based training programs that best suits your goals. ($9.99 – $39.99)

Watch more Technique Tuesday videos:


Check out what my amazing sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements
‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ Use discount code JEFF to save 10%

▹ Body-Analyser Weight and Bodyfat % Scale
‣ Use the above link to save 60% off!


Follow me on social media:

Instagram ‣
Facebook ‣
Twitter ‣
Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher


Alan Aragon’s Research Review Mar/Apr Issue, 2015

If you’re eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:

Filmed at Body and Soul Gym in Kelowna, BC – my favourite 24 hr gym in the Okanagan!

Intro Music:
‣ Ryan Little:

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun’s YouTube:


About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).


Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Continue Reading How To Build Boulder Rear Delts: Optimal Training Explained

5 Ways to Build MORE Muscle with Bodyweight Workouts

Do you want to build more muscle with bodyweight workouts? Implement these 5 simple strategies and start experiencing more muscle growth from home!





Continue Reading 5 Ways to Build MORE Muscle with Bodyweight Workouts

SA Lets Go Caravan and Camping Almanac- 12 sec

Visit to order your free copy of the SA Lets Go Caravan and Camping Almanac.

Continue Reading SA Lets Go Caravan and Camping Almanac- 12 sec

A Very Extra Holiday In Dubai

Full vlog of my 4th and by far best visit to Dubai.

» My Website:

» Instagram:

» MyProtein Supplements – Use Code THURSTON for a discount on your order – Best Sellers – Bars & Snacks

Track ID:

0:07 Nora En Pure – Come With Me
0:51 One Acen & Hardy Caprio – Best Life
3:01 Tion Wayne – Minor
5:32 Huncho Jack, Travis Scott Quavo – Dubai Shit
7:13 Styles P – Roll Around
6:19 Nipsey Hussle – Picture Me Rollin’
10:55 Baauer Feat AJ Tracey – 3am
13:04 Armen Miran & Hraach – Karahunj (The Prelude)
15:55 Nipsey Hussle – Grinding All My Life
18:56 Young T & Bugsey – 4×4
28:03 Just Kiddin – Thinking About It
29:19 Hardy Caprio – Sponsored

Filmed by Louis Armstrong @Louisarmstrong7 –

Spotify Playlists –

Huge thanks to RechargeDXB

Continue Reading A Very Extra Holiday In Dubai

Individual Training Drills With A Pro Goalkeeper | Finishing and Goalkeeping Drills

In today’s video, we are joined by a professional goalkeeper to show you goalkeepers our there, some individual training drills that you can do to improve your performance outside of your team sessions. We then end with some finishing drills to challenge ourselves against a high level goalkeeper.

Check out Will on Instagram:


For training programs, training apparel, blogs and more; check out the 7MLC Training Wesbite:

Follow me on social media:

Personal –
7mlcTraining –

For Business Inquires Email:



Track: Futuristik – Forgive Me [NCS Release]
Music provided by NoCopyrightSounds.
Free Download / Stream:


Tags: individual goalkeeping drills, individual goalkeeper drills, training drills for goalkeepers, goalkeeper training session, how to get football fit, football fitness training, soccer fitness training, first touch drills for soccer players, first touch training, professional soccer training, how to become a better soccer player, ball mastery training, ball mastery exercises, best ball mastery exercises, how to improve ball control, learn to master the ball, 10 ball mastery exercises, football dribbling skills, how to dribble a soccer ball, easy soccer skills for beginners, easy dribbling moves to beat defenders, easy dribbling skills, how to dribble defenders, how to beat defenders 1v1, how to dribble like Ronaldo, how to dribble like Neymar, how to dribble like Messi, best dribbling moves to beat defenders, best dribbling skills, first touch training, how to improve your first touch

Continue Reading Individual Training Drills With A Pro Goalkeeper | Finishing and Goalkeeping Drills

You’ll NEVER Build Muscle (or lose fat) Without This!

Having a hard time getting to sleep and/or staying asleep? Try this simple nighttime routine and being to experience the benefits of higher quality sleep.





Sleep Studies:

Continue Reading You’ll NEVER Build Muscle (or lose fat) Without This!

15 MUST-DO Bosu Ball Core Exercises (For STRONG RIPPED Six Pack Abs)

*Here are the 15 MUST-DO Bosu Ball Core Exercises that will get you STRONG, Shredded Abs. Get ready to feel the BURN and build that iron stomach.*

FREE Download – The 5-Minute Core Workout


These are 15 MUST-DO Bosu Ball Core Exercises to do using a BOSU Ball. If you’re looking to hit all of your core muscles quickly and burn some serious calories using nothing more than Bodyweight and a BOSU Ball, do these 15 Bosu Ball Core exercises!

Critical Bench’s Coach Brian shows you how to CRUSH 15 of the more effective BOSU BALL CORE exercises for total core training. Of course there are literally 100s of ways to train using the BOSU, these just happen to be the 15 we liked today!

You can use all 15 of these in a single workout, perform Rounds or Circuits with these moves, take short rest periods and do as many rounds as you like.

Here are the 15 MUST-DO Bosu Ball Core Exercises:

1) High Plank Hold @0:41
2) High Plank Side to Side Rock @0:52
3) High Plank Fwd & Back Rock @1:08
4) High Low Plank @1:25
5) Elbow Side Plank @1:43
6) Elbow Side Plank Knee Tuck @1:54
7) Elbow Side Plank Hip Drop @2:10
8) Deadbug @2:24
9) V Sit @2:45
10) V Sit Hold @3:05
11) Prone Superman @3:21
12) Supine Superman @3:35
13) Russian Twist @3:50
14) Bird Dog @4:06
15) Bicycle @4:35

So START using these 15 MUST-DO Bosu Ball Core Exercises for STRONG, Ripped Six Pack Abs.

These 15 exercises will hit every single muscle in your core. You have movement in all 3 planes of motion. These moves can be very demanding depending on your tempo, reps, time under tension and rest time.

Changing up those variables using just these 15 bosu ball exercises and you will never get bored in your workout and will remain challenged.

#criticalbench #strongbydesign #strongcore


This Move Ages Your Spine

Subscribe to Our Channel:

Follow us on Instagram (@thecriticalbench):

Subscribe to the Critical Bench Compound Channel:

Continue Reading 15 MUST-DO Bosu Ball Core Exercises (For STRONG RIPPED Six Pack Abs)

How to Get BIGGER By Doing LESS (Start Doing This!)

Let’s face it, building muscle is no easy feat and requires you to consistently push yourself harder and harder in the gym week after week. But, there is one often overlooked aspect of training that can enable you to gain more size and strength more effectively, all with less effort than you’re currently putting in. And it’s with something called deload weeks. What is a deload week? A deload week is basically a week where you take it easier on your training.This is done by significantly decreasing your workload for that week. This then enables your body to fully recover and come back bigger and stronger afterwards. Why should you deload? Well, the reasoning behind this is based on research of how the body deals with and recovers from the physical stress of our workouts. Basically, with our training we provide physical stress to our muscles during our workouts. This breaks down portions of our muscle and as a result actually temporarily decreases components of our fitness like our strength. Then, as we recover by using rest days and deload weeks, the body adapts and comes back bigger and stronger for the next session. This is a phenomenon commonly known as supercompensation. Thus, if you’re training hard and consistently, then a deload week is something that you must add to your routine. But unfortunately, most people just don’t know how to deload properly.

So let’s go through how to do a deload week. If you’re a beginner just starting out in the gym or someone who just doesn’t push hard during their workouts, then a full deload week isn’t needed. Instead, you’ll want to focus on getting stronger every week until you reach a plateau. Then, you can lighten the weight you’re stuck on by 10% or so before re-trying that weight the next session. However, as an intermediate lifter you’ll need to implement a deload week. As for how often to deload in this case, you’ll want to run it every 4-8 weeks. And to run it successfully, you’ll want to still go to the gym and perform your usual workouts by lift about 10% ligher than you usually do and cut your workout volume in half. This can be done by doing half the number of sets and less reps for example. As for your deload week cardio and deload week nutrition, simply eat at maintenance calories and avoid any high intensity cardio. The same applies if you’re deloading on a cut. By implementing this into your routine, you’ll notice a big improvement in your fatigue levels and your ability to continuously progress in the gym.




Abdo Megahid
Instagram: @abdohmegahed

Club One Fitness


Intermittent vs continuous workouts study:
Deload weeks improve strength & how to deload properly: ,

Continue Reading How to Get BIGGER By Doing LESS (Start Doing This!)