Blog - Page 15 of 15 - CHASE PERFECTION


Leg Press

Give this leg workout a go to shock your quadriceps & hamstrings into growth.

Starting off with lower reps using heavier weights and progressively increasing the reps through the session allows you to target different muscle fibers and maximal muscle stimulation.

Push yourself to failure on every set and by failure we mean that you cannot complete another rep without breaking correct form.

Keep the tempo to 3:0:1:0 for every exercise, so lower the weight for a count of 3 and lift the weight for one.


The Workout:

A) Leg Press (4×6) 

Focus on driving through your heels as you push the weight. Keep knees in line with your toes throughout.

B) DB Bulgarian Split Squat (4×8-10) 

Rest your back leg on a bench and focus on using your front to lift the weights.

C1) KB Front Squat (3×12-15)

Hold a kettlebell at chest height and keep chest upright as you squat down.

Superset with..
C2) Angled Walking Lunge (3×12-15)

Step out at an angle for each lunge, alternating legs each rep.

D1) DB Romanian Deadlifts – Feet together (3×16-20) 

Superset with..
D2) Jump Squat (3×16-20)

Squat down to right angles and jump up as high as possible.


Don’t forget to follow us on our social media channels and let us know how you get on. We love to hear how you’re progressing. 

Instagram: @chase.perfection

Twitter: @chaseperfection

Facebook: @chaseperfection1


Why not give our Cutting Plan a go and transform your physique:

Chase Perfection Cutting Plan


– Tim Chase –

Are you ready to compete in a fitness competition?

Competition prep

The idea of training for a fitness competition and sculpting your physique to look the fitness model or bikini model might seem like a great idea and it can be really fun. There are so many categories and federations now that the choices are endless and finding a category that suits your physique has become an easier task. However, the preparation for the fitness competition is harder than most people think.



Have you been training with weights frequently and progressively for a year or more? In order to refine your physique and reduce body fat you need to use weight training as your main tool. Very simply muscle is metabolically active tissue and the more muscle you have the more calories you burn.

Most physique competitions are judged on the development and symmetry of muscle tone and (depending on the category) the mass and detail of that muscle. If you’re still on your way to your goal physique, prepping for a show will limit your ability to grow. Most competition preparation diets will require a caloric deficit and therefore, would be unlikely to enable any further muscle growth during that prep period.

What is your cardiovascular fitness like? Cardio can be an essential component of any competition diet strategy – using both HIIT and steady state approaches. Physical fitness needs to be at good level before beginning any kind of specific programming.



Nutrition is the cornerstone of any competition preparation! Diet is 90% of it! So it’s incredibly important before beginning a competition prep that you have a solid, balanced diet utilising different nutrient dense foods.

Do you know and track your food input? Understanding your energy balance is the first step to beginning a competition preparation diet.

Do you know which foods make you feel good and which ones don’t? Everybody is individual with different intolerances, tastes and utilisation of fuel systems. Food has to be fuel during prep – you need strategically timed nutrients to deliver the fuel the body needs for the task at hand – whether that be training or sleeping!

The competition diet (at times) can play with your mind. You will be hungry and it’s important that you have a balanced and healthy attitude to food.



Competition preparation requires a significant amount of emotional commitment – adhering to a diet and training plan consistently requires a lot of dedication. It will reduce the time and energy you have available for work, social activity and life in general! Just be sure that although you can emotionally put your heart into the prep you don’t lose perspective. The show is one goal in the bigger picture of life!

Additionally, in my experience, progress is never linear. Consistency is key and you must be able to trust the process when the scales don’t move, or when you’re tired and hungry or hormonal. One reason why I would always recommend using a prep coach to keep you on track and focused.

Finally, a very big and very often unasked question is are you healthy?

Are you frequently visiting the doctor with infections or issues? Do you suffer with lethargy or digestive issues?

Although it’s not to say that prepping for a competition can’t be done whilst managing health concerns, the competitor must understand the impact that the condition may have on the progress and programming and vice versa – the effect a caloric deficit and increased energy expenditure could have on a health condition.

Competition is not for the faint hearted – so if you want to give it a go – GET HELP!


For contest prep from Chase Perfection contact us.

Lucy Superfox Walton

What is a reverse diet?

Lucy with YOLO doughnut

A reverse diet is quite simply the reverse of a diet. In most conventional diet scenarios calories are reduced and calories output (e.g exercise) increased in a bid to burn body fat and get leaner! A reverse diet is instead the increasing of calories and decreasing of activity but in a bid to maintain body composition or minimal fat gain.

The purpose behind a reverse diet is to help slowly increase the metabolism after a long period of restriction or hyper activity such as a diet for a physique competition or body goal. During the dieting period our metabolism and hormonal systems naturally down regulate to compensate for reduced calories. A reverse diet helps increase the output of these systems gradually.

Where a reverse diet is not followed often a case of extreme rebound in weight and/or water retention can happen. In addition it can also be much harder for the person to get/stay lean following a rebound.

We also recommend a reverse diet in a scenario where a person has been following a long term low calorie diet with/without training.

Although weight loss does depend on a caloric deficit, it is important to ensure when we begin a process of getting leaner we have a good calorie baseline to begin with, or we can end up in a dangerously low calorie scenario in a bid to achieve this deficit.

Our Nutrition Calculator will give you a good calorie baseline and will recommend if you need to reverse diet. If you have been recommended to reverse diet, then we strongly suggest you do this  and increase your calories before ‘cutting’. In our experience this can lead to improvements in health, energy, motivation and longer term fat loss and body composition maintenance.

For more info please contact us

Lucy Superfox Walton

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