Clem Fitness

09/02/2026

This works well once you get out of the newbie gains phase. Until you stop seeing progress by just showing up and lifting more than the previous week, you don’t have to do this, not yet

This system allows to hit your major lifts three times a week, getting enough volume in to stimulate muscle growth while also getting under some heavy loads

08/22/2026

What’s more important when you workout, weight or reps?

This one is easy to answer: it’s all about your goal

If you want to build strength, weight matters way more than reps. Lifting heavier and heavier weights is the best way to get stronger

Sure technique and muscle mass influence this as well, but they take the second seat when it comes to producing strength results

If your goal is to build muscle, it’s neither. Your total volume at proximity to failure to the most important metric to track

08/19/2026

Finish off your shoulders with this giant set 🔥

💪 Do all of these back to back

👉 10 - 15 shoulder presses, do partial reps until you feel like you really can’t pressed them up anymore
👉 Arnold presses until failure
👉 Lat raises and then front raises until failure
👉 Finish off with shoulder presses again with the light weights…you shouldn’t get much more than 5 reps

One set of this, at the end of your shoulder workout will make sure your delts are fried

08/17/2026

🏃‍♂️ Does fasted cardio actually burn more fat?

You've probably heard the classic advice:

"Do your cardio before breakfast and you'll burn more body fat." 🔥

And there's actually some truth to it... your body does burn a greater proportion of fat when you exercise fasted.

But here's the catch 👀

Burning more fat during your workout doesn't necessarily mean losing more body fat over time.

In this article, I break down:

🔥 What actually happens during fasted cardio
⚖️ Why burning fat ≠ losing fat
💪 Whether fasted cardio burns muscle
🕐 Whether there's a "best" time to do cardio
🏃‍♂️ How to use cardio effectively for fat loss
❓ And the answers to the most common fasted-cardio questions

So, should you drag yourself out of bed for a 6am run before breakfast?

Maybe. But probably not for the reason you think. 😏

https://wix.to/WBG203X

Does exercising on an empty stomach really help you burn more body fat? We break down the science behind fasted cardio, including fat burning, muscle loss, calorie balance and the best time to do cardio for fat loss.

08/12/2026

Do you know the difference between compound and isolation exercises?

08/10/2026

Common protein portions 😋

I meant to have more eggs on there but I ate them for breakfast

Eating enough protein (2g/kg) supports muscle growth, strength and body composition.

08/09/2026

Building a bigger back isn’t about doing dozens of exercises. It’s about choosing the right ones. 💪

Here’s one of my favourite back workouts:

🔥 Pendlay Rows: 3 × 8
Build explosive strength and a thicker mid-back.

🔥 Weighted Pull-Ups: 4 × 4/6/8/10 (Reverse Pyramid)
Heavy vertical pulling to build strength and width.

🔥 Lat Pulldowns: 3 × 8
Controlled reps to really load the lats.

🔥 Single-Arm Rows : 3 × 10 (2-second pause)
Eliminate momentum and improve the mind-muscle connection.

🔥 Straight-Arm Pulldowns: 4 × 15
Finish the lats with constant tension.

Total: 16 sets • 45 minutes

📌 Save this for your next pull day.

💬 Which exercise is your favourite for building your back?

08/08/2026

🏋️‍♀️ “I don't want to lift heavy. I don't want to get bulky.”

I've heard this one countless times.

But here's the problem: lifting heavy weights doesn't automatically make you bulky.

Building noticeable muscle takes much more than simply picking up a heavier dumbbell. Your training volume, nutrition, recovery, genetics and—most importantly—years of consistency all play a role.

In my latest article, I break down:

💪 What “bulky” actually means
🏋️ Why heavy weights don't automatically create huge muscles
🧬 How strength and muscle growth are different
🔬 What the research actually says about heavy vs. light weights
🥗 The role of nutrition in building muscle
🎯 Why lifting heavier can actually help you become stronger and leaner

So if you've been avoiding heavy weights because you're worried about getting too muscular...

You might want to rethink that.

👇 Read the full article:
https://wix.to/aBIllKe

Will lifting heavy weights make you bulky? Short answer: no. Building significant muscle takes consistent training, progressive overload, nutrition, recovery, and time. In this article, we'll break down the science behind muscle growth and explain why you shouldn't be afraid to lift heavy.

08/05/2026

🏃‍♂️ Are your running zones actually accurate?

If you're still using 220 − age to calculate your training zones, you could be training harder—or easier—than you should be.

A much better approach is to use your Lactate Threshold Heart Rate (LTHR). It reflects your current fitness, making it one of the best ways to structure your running workouts.

In this new article you'll learn:

✅ What Lactate Threshold Heart Rate actually is
❤️ Why it's more accurate than Maximum Heart Rate
⌚ How to measure your LTHR (lab test, Garmin, or DIY field test)
🏃 What each heart rate zone is used for
📈 How to train smarter and improve your endurance

I've also included easy-to-understand diagrams and practical examples to help you apply it straight away.

👇 Read the full article here:
https://wix.to/puNecJs

Are you training in the right running zones? Instead of relying on estimated maximum heart rate formulas, learn how to use your Lactate Threshold Heart Rate (LTHR) to personalize your training. This guide explains what LTHR is, how to measure it, what each training zone is used for, and how to use t...