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MUSCLEFACTORY BLOG

Keep up to date with MuscleFactory's Facebook feed without having to be on Facebook! Gym news, how to get bigger arms, fat loss tips, competitions and much more.

With social media sites and the like taking over how people access news and information nowadays, it's becoming increasingly difficult to get hold of sound knowledge without being a member of this, or signing up to that.

Yes, we run a gym social media page (it's good for business) but we are also aware that not everyone has an account and so this blog is all of our main training and nutrition articles from there so that you guys can access them whenever you like. A lot of the stuff including gym offers and giveaways will also be on this website for that very reason so be sure to subscribe to the site for notifications...you've got to be in it to win it!

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𝗡𝗘𝗪 𝗞𝗜𝗧 𝗔𝗟𝗘𝗥𝗧!

May 10
1 min

𝗡𝗘𝗪 𝗞𝗜𝗧 𝗔𝗟𝗘𝗥𝗧!

Some of you may have already tried it (and I'm sure Chris told everyone yesterday anyway lol), that we have 4 new pieces of kit to add to the collection. ~ Preacher machine with two pad heights and 360° handles ~ Multi handle seated row machine which feels amazing ~ Leg extension ~ Leg curl These are classic Cybex machines with great movement and adjustability for any person or limb size. The strength curves are matched to those of the muscles/joints trained thus allowing f

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FOOT POSITIONS FOR LEG TRAINING

Sep 24, 2021
2 min

FOOT POSITIONS FOR LEG TRAINING

Changing your foot position on leg exercises such as squats and leg press can help you to target a specific area more during your leg workout. The "neutral" stance (3), is at around shoulder width apart and will target a bit of everything during your exercise. If you are new to training, this is the best foot position for you. As you make progress and want to hit certain muscles more, change your foot position around to suit. That's not to say seasoned weightlifters don't

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Intermediate Chest - Spruce Up Your Chest Routine

Aug 17, 2021
3 min

Intermediate Chest - Spruce Up Your Chest Routine

Is your chest routine getting a bit stale? Have a go at this new routine that we've been doing for the past couple of weeks which includes the new isolateral chest press machine. The workout combines a mixture of volume and intensity....it's very simple yet very effective and has left our chests hanging! I've seen a lot of people over complicate their chest routine (and other bodypart routines for that matter). Doing excessive movements (often done with suboptimal performa

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Walking Lunges

Jul 15, 2021
2 min

Walking Lunges

Is it leg day yet?! Richard Dickinson demonstrating walking lunges in the fitness room at the end of his leg session a while ago. Walking lunges are a great exercise to finish off your legs and offer a number of benefits. As well as building muscle they help with balance, coordination, core work, flexibility and fitness...all strengths which carry over to other exercises and every day life. Read more below. Taking longer strides will work the glutes and hamstrings more alo

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Pump Up Your Quads

Dec 21, 2020
2 min

Pump Up Your Quads

Struggling with quad growth? A couple of different ideas for hitting your quads on leg day to give them a great pump! 1) 𝐕𝐞𝐫𝐭𝐢𝐜𝐚𝐥 𝐋𝐞𝐠 𝐩𝐫𝐞𝐬𝐬 𝐝𝐞𝐚𝐝 𝐬𝐭𝐨𝐩𝐬, 𝐟𝐨𝐫 𝐦𝐞 𝐭𝐡𝐢𝐬 𝐢𝐬 𝐚 𝐠𝐫𝐞𝐚𝐭 𝐰𝐚𝐲 𝐭𝐨 𝐭𝐚𝐫𝐠𝐞𝐭 𝐦𝐲 𝐭𝐞𝐚𝐫 𝐝𝐫𝐨𝐩 (𝐥𝐨𝐰𝐞𝐫 𝐝𝐨𝐰𝐧 𝐭𝐡𝐞 𝐪𝐮𝐚𝐝): Set up the safety stops just above where you would normally go down to. This will make sure we eliminate overuse of the hip flexor, hams and glutes. Do a powerful drive up on

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Big Ramy is your new Mr Olympia for 2020

Dec 20, 2020
1 min

Big Ramy is your new Mr Olympia for 2020

Big Ramy is the new Mr O! Plus he also got the people's champ award to boot! Here are the results for Mens Open and Classic Physique. 1. Big Ramy 2. Brandon Curry 3. Phil Heath 4. Hadi Choopan 5. William Bonac Chris Bumstead is still the Classic Physique Olympia champion Ruffin took an amazing 2nd place, his shape is just beautiful. 1. Chris Bumstead 2. Terrence Ruffin 3. Breon Ansley 4. Alec Cambronero 5. Bryan Jones Anything is possible if you work for it. Let that sink i

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First Day Of Mr Olympia 2020

Dec 19, 2020
2 min

First Day Of Mr Olympia 2020

A Few pictures from the first day of this year's Mr Olympia competition: 212, Ms Olympia and Women's Physique. The world's best athletes took to the stage for the first part of the Mr Olympia weekend which was held in Florida this year having been moved last minute from Las Vegas. Shaun Clarida took the 212 title from last year's champ Kamal Elgargni who came 2nd. George Peterson 3rd in his first 212 Olympia... He wasn't quite as tight through the hamstrings and glutes as th

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Christmas and New Year Opening Hours

Dec 16, 2020
2 min

Christmas and New Year Opening Hours

Save the photo! MuscleFactory Christmas and New Year opening times. Please take note as a couple of mornings will be 8am open instead of the usual 6am. Once again training will be free of charge on Christmas Day and New Year's Day if there's anyone you'd like to bring in for a session. I understand that Christmas isn't the best time of year for everyone so even if you just want to pop in for a change of scenery or a brew you're more than welcome. Thankyou again to old and new

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New bulking diet

Dec 14, 2020
2 min

New bulking diet

After having floated for a while without a set diet, sometimes missing meals and enjoying the odd cake or 3, Chris has set me a new meal plan to add some more size. I was supposed to do a show this June which got moved due to covid then decided not to compete this year so will be looking at either next June or November. I think a lot of people will agree that since the first lockdown things just aren't quiet the same. Everything is sort of surreal and things that were once a

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Boost Your Immune System

Dec 7, 2020
3 min

Boost Your Immune System

As we head into the winter months, a time when the weather gets colder and wetter, the heating gets switched on and off and viruses spread around more than usual, there are a couple of basic things we can do to help build up our immune system. Those of us who train hard should take extra care as this can sometimes put more stress on the body if it is already trying to fight off others stressors. Taking regular exercise is also an important factor in keeping your immune syste

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Glutes 🍑

Sep 19, 2020
2 min

Glutes 🍑

Aside from looking great, working on your glute muscles will benefit your training all round, especially with bigger lifts. This is not just for the ladies, gents need to train glutes too. The glutes are the largest muscle group in the body....they are large and powerful because they have the job of keeping the trunk of the body in an erect posture. If you don't strengthen your glutes along with your other muscles then you can expect experience problems at some point especi

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Fat Burning Cardio

Aug 13, 2020
1 min

Fat Burning Cardio

Welcome to the other side. Our spacious fitness room is there for everyone to use when there are no classes going on. From sled push to stair master, bag work to stretching - take your pick and enjoy! Whilst filming Rich Dicko last night doing legs I caught young Sam Hopkins on video getting back into some bag work after lockdown! 🥊 This was his last round after a doing heavy chest session in the main gym...needless to say a few calories were burnt 🥵 Cardio doesn't have to

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No need to book training slots from today

Aug 10, 2020
1 min

No need to book training slots from today

➡️ There's no need to book slots for training from now on as we are confident that social distancing can be adhered to without it... ...but if you can still please stick to cleaning down equipment after use with the supplies available, sanitise hands regularly and use the separate entry and exit. Thanks, you've all been great since we re opened! We'd like to say another huge welcome to all of the new members who have joined in the past couple of weeks. 💪🏾 ‼️🆕‼️ We are busy

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Need to stock up on protein?

Aug 7, 2020
1 min

Need to stock up on protein?

MuscleKing Whey isolate and concentrate blend is high protein, low fat, low carb - perfect for any time of the day but if you're having it last thing before bed or as a quick carb free meal replacement, have it with 20g nuts or 20g peanut butter to ensure energy from good fats. Only £35 for 2.5kg with free shaker, available in the following flavours: 🍌 Banana 🍚 Vanilla Cream 🍓 Strawberry Cream 🍫 Chocolate If you need to get extra calories in mix with milk instead of wate

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Why you shouldn't skip Leg Day!

Aug 6, 2020
3 min

Why you shouldn't skip Leg Day!

Leg day: it's a love/hate relationship. That nervous feeling when leg day comes round is all far too common but the satisfaction when you're finished is well worth the pain, sweat and for some of you, tears. Yeah it's a hard session to get through no one can deny that and to be honest, that's probably the main reason so many people avoid it. #weakminded 👀 The very first routine I was ever given 18 years ago included legs so I never knew any different and often wonder why so

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Big Back

Aug 5, 2020
1 min

Big Back

#waybackwednesday It's back day tomorrow! Alot of hard and heavy sessions have been spent on the back deck here since these pictures were taken last year, in particular targeting lower lats and mid back detail. 🏋🏾 If you've not been to us before why not come and have a first free session and train big back?! Feel free to pop in at any time to have a look around. Have a good Wednesday ✌🏾 #gym #bodybuilding #ifbbpro #womensphysique ⏰ Opening Hours: Mon-Fri: 06.00-21.00 Satur

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WHO LOVES BURGERS?! 🍔😍

Aug 5, 2020
1 min

WHO LOVES BURGERS?! 🍔😍

More to the point, who doesn't love burgers...and lean ones at that! We've got another great offer available to MuscleFactory members thanks to Nick over at Prospect House Farm butchers. These 5oz lean burger packs are made with quality lean beef or turkey mince and special seasoning for that extra yumminess 🤤 🔥 4 x 5oz lean beef burgers £3.99 🔥 4 x 5oz lean turkey burgers £3.99 🔥 Any 3 packs for £10.99 Why not add some burgers onto your other meat order?! ⬇️ Our most pop

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New tricep machine has landed at MuscleFactory!

Aug 3, 2020
1 min

New tricep machine has landed at MuscleFactory!

The new plate loaded tricep extension machine is here and has got 3 different loading points to alter the strength curve depending on how you want the movement to feel. 1️⃣ If you load the top arm it will be hardest at the start and get easier towards the bottom. 2️⃣ Load the middle arm, then then middle portion will be hardest. 3️⃣ If you load bottom arm it will be easier at the start and hardest at the end of the movement. This will hit medial head slightly more (think inne

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How to relieve extreme muscle soreness (DOMS)

Jul 31, 2020
2 min

How to relieve extreme muscle soreness (DOMS)

Are you super sore after training this first week back?! We can understand that after 4 months off the gym you're all eager to get back to it full throttle, but doing too much too soon isn't the way forward 🤦🏾 Your body isn't used to what you were doing before lockdown any more, it only knows that for the past 4 months you've done nothing and so essentially it's like you're starting over again. Of course you're going to be sore even doing lighter stuff but know your limits

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Gym News: Booking Slots, Yoga Class and Pay it Forward

Jul 30, 2020
2 min

Gym News: Booking Slots, Yoga Class and Pay it Forward

Three things to mention this morning! 1️⃣ The first being that on Thursday 20th August will be the first of a weekly Yoga class held here at MuscleFactory with Bev Jones from 5.45pm (time to be confirmed) for one hour. All payments for this Yoga class and future sessions will be going to local mental health charity Mind Over Matter. Sessions will be £4/pp and for the time being numbers will be capped to 10 people per class to allow for social distancing so booking in advance

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