For Your Leanest and Healthiest Year ever do THIS

It’s the New Year. We all have big hopes and dreams but many of us will end up in the exact same position next January promising ourselves ‘this year is going to be different’. In order to build a leaner, stronger body and healthy mind implementing these 10 habits will have you well on your […]


The 80/20 Rule for Lifetime Leanness

  An easy to use, fast, effective and FREE way to improve your health so you can stay lean for life. When it comes to fat loss and overall health and wellbeing we like to think of your nutrition as being 80% whole food and 20% soul food (wording I’ve taken from the guys over […]


Should You Train Twice A Day?

Firstly – it is definitely the minority who this article will affect. Most people struggle to get to the gym once a day! However, I still get people asking me this question all the time and I see a lot of our members making a real effort to get to a training session in the […]


10kgs Lost, City 2 Surf Complete – MEMBER PROFILE

Our new MEMBER PROFILE showcasing the amazing results our members are getting from training at our Darlinghurst location. Name: Reshy (Product Manager at Atlassian) What have you achieved since joining Lord of The Rig? I can think of so many things! Running and completing the City2Surf was a huge accomplishment for me. I also held […]


7 Tips for a Successful Summer Shred

Summer is almost upon us. The time where a large portion of the population decides to pull their finger out and start taking care of their health and fitness. For many it is a seasonal occurrence. Train for a month or two then fall off the wagon and so the cycle repeats itself. These tips […]


Do you need to train to failure?

Training in a commercial gym now and then I see some pretty gnarly shit. Personal trainers taking their clients to failure on every single set – bicep curling the bar up as their poor client struggles to get more than 3 reps out on their own on the bench press with the remaining 7 reps […]


What Rep Ranges Should You Be Using?

  It’s the age old question that personal trainers hear all the time. Higher reps or lower reps? What should you be using if you want to reach your goals faster? Like most questions in the health and fitness realm the answer is always… it depends. There are no absolutes. This article takes a very […]


3 Keys to a Stronger, Pain-Free Bench Press

This will be my first ‘learn to lift’ guide. I picked the bench press because if you’ve trained in a gym the bench press is somewhat a rite of passage. ‘How much do you bench bra’ while relatively unimportant in the scheme of things could be on the most common gym related questions on the […]


Warm Up – You’re Doing It Wrong

At Lord of The Rig we have a very simple 3 step process when it comes to our warm up. WHAT AM I SUPPOSED TO GET OUT OF A WARM UP should be the question on your lips. Our warm ups take about 3-5 minutes.  Sitting on a foam roller while texting for 20 mins […]


Is Intermittent Fasting For You?

  Intermittent fasting is all the rage at the moment. Is it a unstoppable fat loss silver bullet? Or just another tool in the toolbox? If you’ve read any of my previous stuff you’ll probably guess that it’s the latter. When dealing with clients we have a number of tactics to recommend based on their […]


Why I Stopped Having Protein Shakes

They say old habits die hard. I started using whey protein powder back in high school and don’t recall a time when I haven’t had a big tub of the good stuff waiting to dive in to when I get home from the gym. I do my best to stay up to date on the […]


Fat Loss Without the Calorie Counting

  Counting calories got you going loco? Not sure where to start? Here is how to drop body fat WITHOUT calorie counting. Please note none of the steps involve taking fat burnerz, green tea extract or wearing a vibrating belt that ‘melts’ body fat. What it really comes down to in 4 simple steps is understanding: […]


8 Tips to Make Fat Loss Simple in 2018

Ahhh the new year. It’s exciting to know that there will be people out there who finally take the plunge in to the world of improving their health and fitness but on the other hand it’s saddening to think that many won’t make it. People have the best intentions at heart but like every year, […]


Are You Making These 8 Muscle Growth Mistakes?

I’m writing this little number around the holiday period, which means that it’s a GREAT time to build muscle. Why you ask? Well with all of the indulging comes an increase in calories which helps create an ideal environment for the body to build muscle. The way I see it… you may as well be […]


4 Tips to Keep You On Track This Silly Season

Ahhh silly season. Mates. Work Christmas Parties. Barbecues. Christmas. Catch Ups. New Years. Boxing Day. There really is no escaping this joyous time of year and there is plenty going on that could land you smack bang on Santa’s naughty list. It’s not just the drinking that gets ya… it’s the late nights and the […]


Is Alcohol Destroying Your Fat Loss?

Beeries. Schooies. The Good Stuff. Suds. Sauce. Liquid Courage. Juice. Call it what you will but drinking is as part of Australian culture as vegemite and BBQs and it can be extremely tough avoiding it. I’m not anti-drinking in anyway – in fact I love doing it but have learnt to pick my battles these […]



2 Minute Tuesday… a short blog post that you can read in under 2 minutes that can instantly help get you better results in the gym. I’m assuming if you are reading this you don’t want to get so jacked and injured that you can’t even bend over to tie your shoe lace? If you […]


Creating the Right Environment for MUSCLE GROWTH

We get a lot of people joining our program who have been training themselves in commercial gyms but are struggling to see any results when it comes to muscle growth. They have always been around the same weight for as long as they can remember and just can’t get the scale to move in the […]


2 Minute Tuesday: BRACE YOURSELF

2 Minute Tuesday… a short blog post that you can read in under 2 minutes that can instantly help get you better results in the gym.   Learning correct breathing and bracing has been a game changer not only for those that I coach but also for my own lifting. It’s essential if you want […]


Your Guide To Sleeping Like a Baby

This is actually part of a document that was created for our gym members called THE SLEEP BIBLE. It was created because one of the biggest issues i’ve seen after checking years of initial questionnaires with clients is that SLEEP is one of the biggest things that people can improve on. We’ve all had those […]


2 Minute Tuesday: Pimp Your Bench Press

2 Minute Tuesday… a short blog post that you can read in under 2 minutes that can instantly help get you better results in the gym.   Odds are if you are a bloke and you’ve trained in the gym you have done the bench press or some bench variation. I myself have been doing […]


4 Reasons You’re Struggling to Build Muscle

4 REASONS YOU’RE STRUGGLING TO BUILD MUSCLE Tackling one of my favourite topics here I must note that this post is written assuming that you are consistent with your training. Sticking to a program trumps all of these reasons so if you’re struggling to build muscle and not actually training step 1 would obviously be […]


4 Nutrition Tips For Faster Fat Loss

Ok so these tips might not make you look like my boy Hugh Jackman…  but they will certainly put you in the right direction if dropping body fat and looking leaner is your goal. Knowledge is power so understanding where you may be going wrong in the first place can help you make better choices […]


My Top 4 Tips from Master Muscle Builder Christian Thibaudeau

If you’re serious about your training you have probably already heard of Christian Thibadeau. If you haven’t the man is one of the worlds top bodybuilders and strength coaches. He contributes hundreds of free articles and videos to famous training blog t-nation. The style of writing and teaching he uses is unique in the way […]