Weight Training | Simple Training Methods to Build Muscle

Today illustrates the beauty of shift work, it’s a part of it that I enjoy, it is also a massive reason why most people don’t like it. My shift today doesn’t start until 2:00pm. To me it’s a chance for a bit of a sleep in and a great chance to get some training in before work. Today I got into work about an hour early, in order to train, shower and then start work. I’m still working on the program that alternates between a day of heavier weights with low reps and a day of moderate weights with higher reps. The reps are all worked out on a percentage of my 1RM:

Pre-Workout Nutrition:

  • VPX NO Shotgun Pre-Workout

    About an hour before training I downed a Pre-workout shake.

  • About half an hour before I had a sample of NOS Shotgun which Trev had given me to try.


  • 5 minutes on the Spin Bike.
  • Dynamic Stretching
  • Body Weight Squats x 20
  • Single Leg Body Weight Calf Raises x 20 (on each leg)


  • Squats: 5 sets of 10 reps at 65% of 1RM (90kg)
  • Calf Press on Leg Press Machine: 5 sets of 10 reps at 65% of 1RM (160kg)
  • Hanging Leg Raises: 10 sets of 10 reps (BW)

Warm Down:

  • Static Stretching

This workout took me only 30 minutes to complete.


  • All reps and sets are done with good form (no cheating of swinging the weight).
  • Alternate between Squats, Calf Presses and Hanging Leg Raises.
  • Rest for exactly a minute between all exercises and sets.
  • During the workout sip on water.

Post-Workout Nutrition:

  • After my shower I downed a Post-workout shake, which I had pre-packed in my bag so all I needed to do was add a little bit of water.

As I posted yesterday and again today Trev was kind enough to give me a few samples of pre-workout drinks. He ended up giving me about half a dozen samples to try. I normally don’t take any pre-workout supplements due to the fact that most of them contain stimulants such as caffeine. It’s not that I have a problem with taking stimulants such as caffeine before a workout, quite the opposite as there is a wealth of research that talks about the benefits of doing so, it’s just that I normally train at around 8:30pm to 9:00pm. Taking a pre-workout supplement that late at night, for me, leads to disaster. I have tried it twice and both times I lay in bed until about 2:00am in the morning, staring at the roof, unable to get to sleep. As a rule of thumb I won’t take a pre-workout supplement if I am planning to be in bed and asleep within the next 5 hours. Instead I make my own pre-workout shake, which I will be talking about in an article later.

For those that are interested in the off the shelf pre-workout supplements my mate Trev has agreed to review different products that he tries. When I do get a chance to use an off the shelf pre-workout supplement I will also be posting a review.


These reviews will include comments on:


  • Taste
  • Mix Ability
  • Cost Per Serve
  • Energy
  • Focus
  • Pumps
  • Endurance
  • Side Effects


Further a rating out of 10 will be given for:


  • Effectiveness
  • Value
  • Overall

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