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Neilmct.com personal training

Neilmct.com personal training
free fitness advice from a qualified personal trainer delivered with plenty of humour !

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New Kit
2007-09-21 16:44:00
This post is more of an expansion on my previous post detailing my weekly plan. Fitness First Newtownabbey has just received some great new kit which I want to throw into my new routine. Today I got to try this leg press machine which is great for something different on legs day.Also new - a 'free bar preacher bench' which is probably one of my all time favourite exercises. The gym has a machine preacher bench but, as with most machines, the fixed pivots just make it too awkward to use so I very rarely bothered with it.Finally - a decline bench press which is something I have only tried maybe once or twice. As with many people I have put a step under a bench to make a decline for dbell use but to have a proper place for them is excellent.In my routine I had planned to bench press on tue / sat and make dips my chosen chest exercise on thur, but with this piece of kit I may just go for flat bench on tue, dips on thur and decline bench press on sat.I'm not sure what other 'toys' a...
More About: Exercises

New Routine !
2007-09-18 16:11:00
Recently I was training with a textbook bodybuilding split. Just to hit each body part with more volume and reduced frequency.My new routine is basically the opposite. I've went back to increased frequency and dropped the volume to fit extra body parts / lift into my hour in the gym. I also started playing football during the week, nothing major, just a bit of astro turf footie with the older brother and a few guys from his work.Ok my new week -Mon - Legs -lots of the big lifts as well as good morning which I haven't done in ages and varied super set with calves and split squats.Tue - Upper body -Includes bench press, flys, bent over rows, straight arm pull downs, clean presses from waist and side raises. The compound lifts = 5 sets of 7 and the isolation stuff = 2 x 20 with little rest.Wed - Football - All short bursts - none of that steady state stuff :-)Thur - Upper body -Different exercises and rep ranges. I plan on doing body weight stuff like chins / dips and I might just t...

What is it ?
2007-09-16 15:33:00
Q - Any ideas what this piece of kit is for ?A - Highlight invisible text for answer -Its a harness which helps you front squat. Check link below picture for more info.LINK

Worst Biceps Ever
2007-09-15 00:21:00
And the award goes to . . . drum roll . . . . .
More About: Humour , Biceps

Blogs Birthday !
2007-09-13 21:25:00
I was just checking through an old post there and discovered that the blog is just a few days away from its first birthday!What started as a hobby for me to rant about the fitness industry gimmicks and to log my own gym progress has now developed into a global source of information for guys as far a field as Australia.In the beginning I started with literally a handful of people logging into the site each week - now there are hundreds every day which just totally amazes me.Id like to say thanks for all the kind comments and emails which have helped me keep the site going - If this blog helps just one person get the body they want then its all been worth it (lol , what a load of clique bullshit)
More About: Event , Blogs , Birthday

Charles Poliquin
2007-09-11 21:08:00
"Fasted vs. Semi-fasted morning cardio? I don't agree with either. We're made to throw a rock at the rabbit, not to chase it. We're basically anaerobic animals. The quickest way to get lean is through diet." - Char les PoliquinCharles Poliquin is my all time favourite coach. He comes out with top notch advice for real world body transformation although his forte is working with athletes.Check out some of his articles and tell me this guy isn't the dogs balls.Articles
More About: Guide

Coming soon !
2007-09-09 13:14:00
At the beginning of the year I drew up some simple guidelines to help drop body fat for my competition. I like to have things written down so I went about constructing a plan that would not only work for me but would also be user friendly enough for my clients.I dropped down to about 7% body fat and maintained most of my muscle mass and strength which was excellent. My clients now had a tool to use along side their food diaries which made things a lot easier for them when it came to knowing what to eat and when to eat it.I then made the plan available to guys online just to see how successful it would be for people that I was unable to train due to sheer distance.Just some of the feedback -"In January I tipped the scales at over 19st and decided to hit the road until a sprained ankle threatened derail my regime. I had read over Neil's thoughts on how weight training was the key to fat loss, I was sceptical but gave it a whirl, in less than 5 months I lost just under 6 stones in wei...
More About: Nutrition , Guide , Ming

Poll Results !
2007-09-06 09:52:00
A Personal Trainer should be -1st - Lean and Muscular - 59% of total votes2nd - In better shape than the client - 38% of total votes3rd - Fit and flexible - 9% of total votes4th - Big and strong - just 4% of total votesThe reason I set this poll was due to the number of conversations I had witnessed online by guys talking about the staff in their gym being out of shape. This poll reinforces what I have said in previous posts - if you want to work as a Personal Trainer you don't need to be Superman but being lean, muscular and in better shape than your clients will make your job a whole lot easier.
More About: Results , Poll , Result

The Rock Workout !
2007-09-03 21:55:00
Not a million miles away from the Sean Sherk workout video I posted a while back. Lots of speed work and explosive lifts rather than steady state running in one direction. I might try those towel chin ups he does at the end. I saw them mentioned in a magazine years ago but never actually tried it.
More About: Video , Workout , Rock , Fighting , The Rock

Good news and bad news
2007-09-02 20:52:00
First, the bad news - I didn't win the competition but you can check out the winner on the Men's Health UK site. He is also featured on the cover of the October edition of the magazine. (Available on the 10Th of September).Secondly, the good news - Men's Health want me to work for them on their recently improved website. My role as Online Fitness Editor / Advisor will see me answering questions and doing what I do best - going on and on about lifting weights ! Details to be confirmed this month.Not winning is obviously disappointing but the job offer is great for me and my career in the long run. I imagine it can only benefit me as a Personal Trainer and I enjoy writing about training as much as I love teaching all things training related.Stay tuned and I will pass on the details as they come to light.PS - The awards party in London was excellent. What a night !
More About: News , Event , Good News , Bad News , Good

Formula Fitness
2007-08-27 19:17:00
I flicked onto F1 the other day and the guys were commenting on the track and how the drivers on this particular circuit were travelling anti-clockwise instead of the usual clock wise direction.And ?Well it turns out the drivers had to train their necks in preparation for this course as they had one side stronger than the other due to so much clockwise racing !It shows what kind of G force those guys are sitting through !Well you learn something new everyday :-)
More About: Fitness , Formula

This Thursday . . .
2007-08-25 17:23:00
. . . we find out who has won the Men's Health Cover Model Competition!I'd obviously love to win but either way it would be nice to get everything done and dusted. As the regular readers will know, I started dieting in Feb and the winner isn't featured until the October edition (available Sept 10th)That's a pretty long process to be involved in.The magazine will post the winner on their site pretty soon after the event and I too will try to keep you guys updated although I my have a serious hangover for a few days !Thanks again for all of your support.Neil :-)
More About: Event , Thursday

Don't do this !
2007-08-23 23:34:00
I saw this posted recently on the Men's Health forums. A kid using too much weight and filming it for Youtube - I wish I knew why !After watching this video it reminded me of a few older blog posts you guys might want to check - especially if thats you in the video either 'spotting' or actually 'trying' to lift the weight !A Good SpotterLeave Your Ego At Home
More About: Video , Humour , Exercises , Biceps

Synthol Injections !
2007-08-22 20:48:00
Check out this tosser on the left. Rather than work hard and actually gain functional muscle he has just injected his arms with 'Synth ol' to make them bigger. What a tit.Aim for a muscular , balanced, aesthetically pleasing physique - Do not copy this guy and end up with bruised 'thighs' for arms.Related Link
More About: Humour , Injection

Full Body Workout 'vs' Split Routines
2007-08-19 00:42:00
Read any bodybuilding / fitness website forum and soon you will stumble across the FB vs SR debate. This blog entry should clear up most of your questions - if I miss anything out, please feel free to ask in the comments section and Ill update this post accordingly. Enjoy :-)OK - so what is a full body routine ?Basically you go to the gym and work every muscle group in one go. Due to the amount of muscle and the limited time frame, the full body guy will tend to stick with compound exercises.What is a split routine ?Working the body over a number of workouts. The term 'split routine' covers everything that isn't 'full body' - IEPush / Pull split - one day push, second day pullUpper / Lower split - one day upper, next day lowerBody part split - Mon -Chest and shoulders Tue - Legs etcMovement split - Mon - Squats and Dead lifts Tue - Clean press and dips etcWhich do I use ?I must admit I am a fan of the split routine. This does not make full body an inferior method, I just prefer...
More About: Workout , Guide , Full , Split

Designing your own workout !
2007-08-17 23:23:00
I get quite a lot of emails from guys who have designed their own workouts and want me to have a quick nosey and provide some input. You may have been in the gym a few times but it doesn't mean you have the knowledge or experience to design a workout. I have been on lots of planes but it doesn't mean I can fly the fecking things !Please seek professional help before you get hurt.Common mistakes -Poor Mentors - The biggest guy in the gym may be a drugged up genetic freak with 20 years experience and every injury under the sun - Will his advice / program work for you - Probably not. You may make some gains at the start but it will only be a matter of time before you are left burnt out and injured.Poor exercise selection - You need compound lifts. Full Stop. Also check this old post that covers exercises I don't like.Ignoring the basic principles -Overload - Each time you are in the gym you try to overload the body IE more weight.Frequency - Beginners can train full body three time...
More About: Workout , Designing , Guide , Exercises , Signing

Competition Time
2007-08-13 22:07:00
Which female bodybuilder, pictured below,went too far with the steroids ?Caption Competition !Please leave your answer in the comments section.The winner will receive a signed (by me) picture of this David hasslehoff look-a-like !
More About: Humour , Time , Bodybuilder , Petit

Weaknesses !
2007-08-12 12:05:00
Last year I really felt my legs and back were my worst body parts. I could squat and dead lift pretty good weights but the size just wasn't going on there as I would like. Check these tips on improving everything and how to give your physique the balanced look. Enjoy.Vary rep ranges, frequency and volume. Muscles are both fast and slow twitch in make up. Having power days and days of higher reps can help stimulate growth - this increased frequency can also help.Unilateral work. My legs have really responded to single leg movements such as the split squat variations. Try having your feet up on a bench and work with barbells and dumbbells.Small arms ? Work the triceps. They make up a greater percentage of the arm. You also need to bring up your shoulder girdle if you want guns and not pea shooters. Heavy compound moves such as the Clean press and the Bent over row will help. Strongmen have big arms - they eat and lift heavy - no amount of single arm tricep kickbacks can beat a big d...
More About: Guide , Exercises , Legs , Back , Chest

Poll Results !
2007-08-09 01:10:00
Your Favourite Exercise -1st - Bench Press - 25% of total votes2nd - Squat - 23%3rd - Dead lift - 22%4th - Body weight Exercises - such as chins and dips5th - Shoulder Press (my favourite- I love any shoulder variations)6th - Other - anything not already mentioned aboveIts great to see that the majority of my blog readers are truly hardcore. I had expected bench press to come first as it is the daddy of all 'disco muscle' exercises but I'm very impressed that the testosterone boosting body transformers like the squats and deads where hot on the heels of the number one favourite.Bench Press Standards - taken from EXRX and measured in pounds(2.2 pounds = 1kg / 1 stone = 14 pounds)Bench Press - Adult Men Body Weight Un-trained Novice Intermediate Advanced Elite 114 84 107 130 179 222 123 91 116 142 ...
More About: Results , Poll , Chest , Powerlifting

Rachael Deadlifting after Squat Workout
2007-08-06 20:00:00
After posting the squat videos people were saying they would like to see a good deadlift video, and in that video show more than just one angle. As Rachael is better looking than me I asked her to demonstrate this awesome exercise.You can leg press all the weights and be king of the tricep machine but if you can't squat and deadlift some decent weights you shouldnt even be reading this blog - you pussy.
More About: Video , Workout , Guide , Exercises , Legs

Can anyone translate ?
2007-08-06 01:29:00
Bofe Men´s Health 13/7/2007 Versão inglesa da publicação faz concurso para eleger belo da capa. Concorrentes são absurdos! Por Redação Foto: ReproduçãoUm dos belos...A versão britânica da Men´s Health - revista de beleza e saúde para homens existente em diversas partes do mundo, inclusive no Brasil - lançou um concurso para eleger seu próximo modelo de capa.No total, são 15 deliciosos exemplares masculinos que serão avaliados pelo público inglês que pode votar na página e ainda concorrer a um prêmio de mil libras, quase quatro mil reais.Entre os belos concorrentes, estão o personal trainer de 27 anos, Neil McTeggart, e tem um dos peitorais mais bonitos da competição. Outros lindos são Olly Mcguffog, um carpinteiro de 28 anos tatuado e barbado, e Dominic Venton, estudante de 23 anos, e o engenheiro James Nyman, engenheiro, de 27 anos, todos muito sexy.A seguir, confira no álbum todos os concorrentes. Para saber mais e votar em seu p...
More About: Translate , Tran

Biosignature Modulation
2007-08-01 01:14:00
Charles Poliquin has been a great source of inspiration for me over the years. A top quality strength coach who not only talks the talk but walks the walk. This article basically looks at the relationship between bodyfat and hormones in our bodies -Pretty interesting stuff albeit a bit geeky :pIn a nutshell, Biosignature Modulation is a system Poliquin developed over the course of 20-plus years of taking clients' skinfolds and comparing the results to what their bloodwork revealed about their hormonal status.Poliquin says that with Biosignature Modulation, a skilled trainer needs to just measure twelve specific skinfolds to reliably predict what's going on hormonally inside a client and make the necessary dietary and exercise recommendations. While some may still cry "voodoo," Charles says Biosignature Modulation is now being embraced by North America's functional medicine practitioners. I've known about the Biosignature Modulation system for a few years, but wanted to get a b...
More About: Guide , Natur , Signature

Rachael - Chin ups
2007-07-28 16:14:00
This is Rachael showing how to do a full range chin up. She has already done her dead lifts, squats and leg presses before jumping up to do these. I also missed the first few reps as the camera was loading up.Why do chin ups ?Body weight exercises use a lot more muscle than simple isolation stuff. Rather than do a concentration curl, reverse fly and say a wrist curl - Rachael is hitting the back, biceps and forearms in one exercise. The abs can also get worked quite a bit here, especially when you start adding weight !
More About: Video , Guide , Exercises , Back

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