Cardio & Conditioning
Can you really get stronger and bigger with just a pair of dumbbells? The answer is yes. Here's a complete full-body dumbbell workout for you to do at home.
Blog
Our Fitness Experts
Lauren has been a Personal Trainer since 2017. She discovered her passion for fitness whilst at the University of Michigan, realising how much people's bodies are capable of after being pushed as an athlete herself. Read about her experiences, tips and advice here at MuscleSquad
Fitness Equipment
What is a Smith Machine? A Smith machine is a piece of equipment that consists of a barbell that is fixed to vertical steel rails, allowing for vertical movement only. The barbell can be locked at different heights by engaging...
Health
When embarking on your fitness journey, you may experience a whole roller-coaster of emotions, excitement to start progressing towards your goals, anxiety around going to the gym or even stress around trying to break old habits while making new ones. At MuscleSquad we are all too familiar with all these feelings, all of us in the office here started our journeys at different places and all have our own individual pursuits, from competitive bodybuilding to powerlifting to calisthenics all the way to sports specific training like football.
The aim of this blog is to get you in the right mindset and help you avoid common pitfalls that people tend to fall into when starting their fitness journey.
Home Gym Heroes
Carl has worked out from home for his entire life. With almost 20 years of home workouts, Carl was able to save up money that he would've spent on a gym membership, and use it to build a top-tier home gym.
Mobility
Do you ever think about the things that you can do outside of your actual strength training that will benefit your progress and gains?
News
The shoulders are probably known as the main culprit when it comes to poor posture. Hours of being sat at a desk staring at screen all day tends to put us in a weird hunched over position, rounding our shoulders and potentially leading to back and neck pain. Couple that with loads of pressing motions in the gym and you may find that your shoulders are causing you a little bit of discomfort.
Many of the smaller muscles in the upper back are often overlooked in our training, as we tend to prioritise the larger muscles like the lats for example. However, by focusing on strengthening and stabilising the smaller muscles of the rotator cuff and upper/mid back, you can not only correct your posture but keep your shoulders healthy when it comes to moving weight in the gym. Here are a few simple exercises you can do with resistance bands and a kettlebell for either rehabilitation or simply warming up before your pressing.
Weightlifting & Strength Training
One common question that tends to divide many people is “Which is better for resistance training, free weights (like barbells and dumbbells), or cables? To answer that lets dig into the pros and cons of each to see which option works best for you!
Workout Guides
If you are looking to get yourself into shape, football is a great way to do it, there's a huge community, you do not have to look far to play. Here are a few key tips to help you in your football training, whether you’re just starting out or are looking to up your game for your next match.