Advanced Training & Exercise Videos

Advanced Training - Double Tri Sets - A favourite of many old school bodybuilders, it has come back into popularity due to new scientific twists & promotion from well known strength coaches such as...

Double Triset/Giant Set #1 - Shoulders: Dumbbell Shoulder Press 8-10 reps/Seated Side Lateral Raises/Dumbbell Shoulder Press. Keep the movement nice and controlled with constant tension. Take only...

Advanced Training - Phase 5 - Double Triset/Giant Set #2 - Shoulders: Upright Rows - use strict form to keep tension on the shoulders for 10 reps, followed by Rear Lateral Raises for 10 reps, &...

Advanced Training - Phase 5 - Double Triset/Giant Set #1 - Triceps: Tricep Pressdown for 10 reps/Bodyweight Dips/Tricep Pressdowns. Use perfect form & constant tension. With the Dips, keep the body...

Advanced Training - Phase 5 - Triset #2 Triceps: Overhead Dumbbell Extension/Close Grip Bench Press/Overhead Dumbbell Extension. For the overhead dumbbell extension, we're aiming for 10 reps. It is...

Mario de Vega - natural bodybuilder, interviewed by Nick Jones - World bodybuilding Champion. Mario talks about going from obese at 98kgs originally with no muscle in 2002, to winning bodybuilding...

Triset #1 Hamstrings: Lying Leg Curl/Glute Bridge/Lying Leg Curl. For the first set of lying leg curls, aim for 10 reps. Ensure your body is flat against the bench and you're squeezing the...

Triset # 2 Hamstrings: Seated Leg Curl/Stiff Legged Deadlift/Seated Leg Curl. For the first set of the seated leg curl, aim for 10 reps. The most important step is to set the machine up correctly...

Advanced Training - Phase 5 - Triset #2 Back: Close Grip Pulldown/Seated Row or Pullover/Close Grip Pulldown. For the close grip pulldown, aim for 10 reps with perfect form; an arch in the lower...

Advanced Training - Phase 5 - Triset #1 Chest: Incline Barbell Press/Incline Dumbbell Flyes/Incline Barbell Press. For the first incline barbell press, aim for 8 reps. Elbows out to the side to...

Advanced Training - Phase 5 - Triset #2 Chest: Flat Machine Press/Cable Crossovers/Flat Machine press. For the first flat machine press, we're looking at doing 10 reps as it is a pin loaded...

Triset #1 Biceps: Ezy Barbell Curl/Reverse Grip Ezy Barbell Curl/Ezy Barbell Curl. For the first set of the Ezy Barbell Curl, go for 10 reps with perfect form. Maintain a shoulder width or just...

Triset #2 Biceps: Seated Dumbbell Curl/Hammer Curl/Seated Dumbbell Curl. For the first seated dumbbell curl, aim for 10 reps and really getting a fantastic stretch for the bicep. You won't be able...

Advanced Training - Phase 5 - Triset #1 - Quads: Leg Press/Duck Squat/Leg Press. For the first leg press, aim for 8 reps with a closer stance as you'll be doing the wider stance duck squat next....

Advanced training - Phase 5 - Triset #2 - Quads: Leg Extension/Hack Squats/Leg Extension. For the first leg extension, aim for 10 reps as it is an isolation movement. It is important to set the...

Advanced Training - Phase 5 - Triset #1 - Calves: Seated Calf Raise/Toe press/Seated Calf Raise. For the first seated calf raise, we're looking at doing 12 reps. This exercise will really work the...

Standing Calf Raise technique. This exercise targets the gastrocnemius (AKA gastroc.), the larger inner muscle in the calf. This exercise can be completed on the Hack Squat or the Smith Machine, if...

Advanced Training - Phase 5 - Triset #1 - Abs: Hanging Leg Raise/Ball Crunches/Plank. The plank is only an additional exercise for more advanced trainers who really want to build up their core...

Advanced Training - Phase 5 - Triset #1 Back: Chinups/Barbell Bent Over Row/Wide Grip Chins. For Chin Ups, we're aiming for 10 reps, ensuring you keep an arch in the lower back & keep the chest &...

Nick Jones - world bodybuilding champion interviews Sasho Ognenovski - natural bodybuilding champion & personal trainer at Leisuredome gym in Sydney, NSW. Sasho won the ANB Asian Pacific on the...