Dermot Gallagher

Current Low Fatigue training program has been eye-opening this last month. Normally, Squats and Deadlifts would be at opposite days of the week to try and minimize their interference on each other, but now performing them side-by-side within 24hrs, twice a week. Being able to have a Squat session, and

Rate of Perceived Exertion (RPE) is a scale that's used to grade exercise intensity. I avoided using it for a few years, with the aim of keeping my training "simple". My ethos at the time was "training to failure", and although that may work for high rep hypertrophy focused training,

When you first start weight training the progression is pretty straightforward as you're adding weight to the bar almost every session. This honeymoon period can last several months, but eventually other strategies have to be employed to keep progressing. The answer is normally found in increasing the volume. The more

Got myself an incline bench as I change things up following a setback in my covid recovery. Even though I thought I was taking it easy, I must have pushed it a bit much and my immune system was still in a weakened state that lead to an infection -

Done my first bit of post-covid exercise last night with a brisk 3 mile walk. Felt fine this morning, and couldn't help myself with a quick weight training session at lunch - no real volume, but high intensity with some heavy singles for the deadlift (180kg) and bench press (95kg)

One of the things I like most about weight training is that the performance metrics are simple and built-in - it's all a numbers game, with weight and reps the core values that can be supplemented by speed (either subjectively by feel or using the likes of an app to

Old != Frail - these can be mutually exclusive adjectives, but it requires intervention. Image below is a great example of this. The active 40yr old and 70yr old have similar lean mass in the MRI scan, could even argue that the 70yr old has more, whilst the 74yr old sedentary

Only just became aware of this weightlifting video analysis app. I've used Kineovea in the past, but even on a decent PC it's dog-slow as it appears to do real-time processing (badly!),  but the phone app processes and caches it's data for smooth playback. The bar path tracking is pretty

Lunchtime workout volume PR! Previous PR was 10,798kg, but I'll beat that 3 times this week due to an average rep weight increase (12,015kg over 120 reps == ~100kg) - then it's a drop in volume (coupled with an increase in intensity) for a few weeks as part of