strength tips Archives - Mojo Strength

I see a lot of guys training hard to gain size with little or no results throughout Randwick. When the gains don’t come they go out and spend a tonne of money on protein powders, amino acid caps and bull testicle super max gaining formula or whatever bullshit the supplement company is peddling. In my years of fitness training I have found out the secret to gaining muscle with a proven strength program, that we teach at Mojo Strength.

The “secret” to muscle gain really is no secret. It’s simple. Not easy, but simple. Let me explain it to you.

Compound exercises are key for an effective strength program

Get strong in the big basic lifts. This means:

  • Deadlifts
  • Bench press
  • Dips
  • Rows
  • Pull-ups
  • Overhead press
  • Squats
randwick strength program squat

Squats are a core exercise for any strength program

Add one rep every week for several weeks. Continue by adding weight, and go again for several weeks. Add in 1 de-load week every 4 weeks to give your body a rest.

Here are the steps for a killer strength program:

  • You will do weights twice a week.
  • Squats, benches and rows on day 1
  • Deadlifts, dips and pull-ups on day 2.
  • Do 5 sets of 5 reps on each exercise adding weight with each set till you get to your working weight for the day.
  • You will do 3 sets with your working weight.
  • Do not go too heavy too soon!

This is a problem most guys have. Impatience is the killer of all good routines. Start your cycle at 80% of your max, this means you could still do 2, 3 or even 4 more reps if you pushed it hard.

YES! Your first workouts will be easy, savour them because it won’t last!

  • On your second week you will add 1 rep to all your sets = 5 x 6 reps
  • Your third week add 1 rep to all your sets = 5 x 7
  • On your fourth week add 1 rep to all your sets 5 x 8
  • Now you will take a week to de-load, same weight, do 5 x 5, that’s it. No more.

See how easy it is to get those 5 reps? The following week you will add a small dose of iron to the bar (5 kgs to squats and deadlifts, 2.5 kgs to the others) and do 5 x 5 again add a rep a week for the next 3 weeks and de-load again with that weight. This is the strength program we teach the guys at the Alpha Male Project.

Be consistent with your new strength program, but don’t overdo it

Now, listen up, the following cycle or the one after that is gonna get extremely difficult.


If you struggle getting your reps on the first or second work set, just add that 1 rep to only one set, and stick to the previous week’s rep count for the remaining.

Example, you are doing benches, you do your 2 or 3 warmups sets, load the bar to your working weight for the day. Let’s say last week you got 5 x 6, and this week you are aiming at 5 x 7. You’ve done 2 x 7 warm up. Got your bar loaded for the 3 work sets, punch out your first set of 7 reps. These 7 reps are really hard! Ok, don’t do 7 reps on the remaining 2 sets, do only 6.

The following week do 2 x 7, or if you feel strong do 3 x 7. If you are struggling, stay at that rep count for an extra week. Consolidate your gains and be patient.

OK so to really simplify this strength program lets look at it this way: Add weight, add reps, de-load, add weight, add reps de-load, add weight add…

Keep your motivation up by smashing your goals

Get your excitement from that extra weight or that extra rep. Get really excited about it. Think about it before your sets. Knowing you are doing more than you have before should get you fired up! You are getting bigger, and you are getting stronger with a proper strength program!

On your off days:

  • 2 x a week, do 6 to 8 short hard sprints of 50 odd metres each, hard and fast.
  • Add to that some pushups, always sub max reps, leave a few in the tank ALWAYS!
  • A few pull-ups, again sub max. Just stimulate your muscles.

These little workouts you change up every week for variety, just keep them brief and simple.

  • Do broad jumps
  • Jump on tyres
  • Jumping lunges
  • Jumping squats
randwick strength program star jumps

Complete light conditioning work on your strength program off days.

Punch out those push-ups and pull-ups, always at submax. Don’t over do it. This is more a conditioning/recovery session. You aren’t trying to build muscle, or max out. My video below shows you some great tips to warm up and cool down, and will help you fight muscle soreness:

Incorporate a quality nutritional plan with your strength program

OK that’s the strength program part. But, nutrition also plays a huge role in this, and I’d easily say 70%, YES 70% of muscle gain comes from eating right.

Again this is gonna be simple. Most guys I speak to tell me they eat heaps, but in reality they eat nothing. Most school girls eat more! I thought I ate heaps too until I wrote it down…

Create a food diary

Get a little notebook and pen, carry it everywhere and write down everything you eat during the day. How many eggs, how many wraps or sandwiches, what you eat and drink. Everything!

Doing this allows you to both evaluate how much you are eating and also what you are eating. You can analyse the quality of your food or if you are just winging it. Consistent, quality food is the key especially if you are a skinny bastard.

If you are a fat bastard, again watch the quality, always eat quality, and then quantity.

Instead, if you are getting fat, cut back. Likewise, if you aren’t gaining increase. If you don’t write down what you eat how will you know where to cut back or increase.

Clean, quality eating will improve muscle gains

A good strength program isn’t just enough. You need to eat clean foods. Tuna, chicken, steak, eggs, fish should make up most of your protein needs. 2 grams of protein per kilo of bodyweight. If you do wanna use a protein powder use a good one with all natural ingredients. Try 180 protein. It has no sugar or shit fillers, and is easy to digest. It’s the only supplement I endorse.

The rest of your diet should be vegies, heaps and heaps of them. If you are a skinny bastard eat plenty of wholegrain rice as well. If you are overweight, reduce any amount of sugar and reduce carbs as much as possible. Write it all down kiddies!! Eat food guys, plenty of food and drink water. Get rid of the shit energy drinks, coke and all the other crap drinks.

Change your strength program, improve your nutrition and you WILL see muscle gains!

Looking for a strength program with REAL results in Randwick?

If you need help setting and achieving your strength program goals contact the team at Mojo Strength. 

We help people move well, lift heavy, be awesome.

Perfect for those that live locally, including those in Randwick.

Thanks for reading.

Peter Bolsius SFG1

Owner & Founder Mojo Strength Sydney & The Alpha Project

Are you looking to set some PB’s in your lifts? Grip strength training is an important part of lifting more, as well as a range of many other everyday activities. Let me share with you some great tips I have picked up over the years coaching at Mojo Strength in Matraville.

Grip training isn’t just for strength exercises, but for everyday life

Firstly, let’s look at why grip training is important. If you are “frontliner” as in a cop, firey or ambo/medic there will be plenty of occasions where a grip could be life saving. Examples, the bad guy won’t get away, you won’t let go of that kid or person where the only difference between life and death for them is your grip strength. Remember the Queensland floods where the rescuer couldn’t hold onto the kid?

If you’re an “average Joe” grip is important for exactly the same reasons as above. Plus you never know what might happen and you will never wanna be in the position to be saying if only, I tell the guys at the Alpha Male Project this all the time!

Try these grip strength exercises

So let’s get to it! If you have a barbell, you can thicken the bar by wrapping a towel around it. Thick bars are great for grip strength.

  • With this do the one handed deadlift”: straddle the bar, grip it in the middle, squeeze like crazy and lift the thing off the ground.
  • Next you can throw the towel over a chin up bar and grab each end. Start punching out those pullups, you will soon find your grip will start to tire before your strength starts to give in. Work hard at these.
  • If you have some short thick rope (e.g 2 inch) you can use that instead, or by using a t-shirt you can get used to hanging onto the cloth which could be very effective for frontline guys and gals.
  • The old standby of grippers can really help build a crushing grip and have been a staple for grip training exercises for years. But, please get good quality grippers that actually challenge your grip. Some of these grippers are so easy my grandmother could close them all day without getting tired! Get at least 150lb grippers for a guy, and 100lb for the gals. Hold ’em for time, or for close ’em for reps.

My video below has further tips on how you can increase your grip strength with simple grip strength exercises:

Keep practising these grip strength exercises to see results

That will get you started. If you want some serious grip training, come in to our gym in Matraville and have a play with our “Rolling Thunder” or our pinch grip plates. Maybe the thick handled I beams for distance might be what fries ’em. We’ve got plenty of toys for you.

matraville strength exercises deadlift

Grip strength exercises will make you deadlift more

Looking for help with your grip strength exercises in Matraville?

If you need help setting and achieving your goals contact the team at Mojo Strength. 

We help people move well, lift heavy, be awesome.

Perfect for those that live locally, including those in Matraville.

Thanks for reading.

matraville strength exercisesPeter Bolsius SFG1

Owner & Founder Mojo Strength Sydney & The Alpha Project