Walk into most gyms and you’ll see the same thing:people piling on set after set, chasing fatigue, thinking more work equals more progress. But the reality is… it doesn’t. If anything, it can slow you down. The Real Driver of Progress When it comes to building strength and muscle, your first hard set is doing most of the work. That’s the set where: Effort is highest Execution is sharp Stimulus is greatest Every set that follows? You’re getting less return for more fatigue. Th

At DH Training Club, our programming isn’t random. There’s a clear structure behind why you see certain movements repeated across the week, why rep ranges change, and why consistency always gets pushed over quick wins. This blog breaks down the thinking behind it so you can understand exactly why you’re doing what you’re doing. Muscles Are Always Either Growing or Shrinking Your body is constantly adapting. After a strength session, your muscles go through a process called a

At DH Training Club, our goal is simple: help you make real, long-term progress with your strength, fitness, and overall health. But results don’t just come from showing up — they come from how you structure your training week, how you progress, and what you do outside the gym . Here’s how to maximise every session 1. Space Your Sessions for Better Progress One of the biggest mistakes we see is stacking sessions back-to-back without recovery. Training creates the stimulus. Re

As marathon season nears, this DH Training Club blog shifts its focus to endurance-based, cardiovascular work. Nutrition becomes essential for sustaining energy, optimizing performance, and aiding recovery. Whether you're tackling endurance training for the first time or aiming for a PB, this blog outlines how your nutrition outside the gym can boost your performance inside the gym with Dean. Nutrition for Marathon Training: Fueling Your Endurance Fuelling for Long-Duration,

NUTRITION INFORMATION: Calories: 233 kcal Carbohydrate: 17.7 g Protein: 29.2 g Fat: 1 g Ingredients for Cajun Cod To create this delightful dish, you will need the following ingredients: 1 Heaped Tbsp Cajun Paste 300g Cherry Tomatoes Jar of Roasted Red Peppers (or 3 x Roasted Red Peppers) 2 x Tins of Butter Beans 4 x Fresh or Frozen Cod Fillets 125ml White Wine Juice of Half a Lemon Salt and Pepper to taste Cooking Instructions Step 1: Sautéing the Base Start by adding th

Nutrition Information Calories - kcal Carbohydrate - g Protein - g Fat - g Ingredients Chicken and Veg 2 Chicken Breasts 1 Broccoli 400g Sprouts Garlic Olive Oil Roasted Chickpeas 1 Can of Chickpeas 1 Tbsp Paprika 1 Tbsp Cumin 1 Tbsp Turmeric Drizzle of Olive Oil Dressing Tahini Juice of 1 Lemon Drizzle of Olive Oil Pinch of Salt To Serve Pomegranate Seeds Quinoa or Rice Method Prepare the Chicken: Flatten the chicken breasts. Coat them in garlic olive oil and sprin

Start your day with a delicious high protein/fat and low carbohydrate breakfast. This meal will help keep your mid-morning cravings at bay until lunch. Nutrition Information Calories: 506 kcal Carbohydrates: 11.2 g Protein: 37.6 g Fat: 35.1 g Ingredients 4 Golden Yolk Eggs Half bag of Spinach Avocado Method Add eggs to a cold pan. Whisk together and turn the heat on low. Continuously stir the eggs over low heat until cooked and silky. Season with salt, pepper, and

NUTRITION INFORMATION: Calories - 500 kcal Carbohydrate - 69 g Protein - 29 g Fat - 12 g Ingredients: 200g Frozen Peas Handful of Fresh Mint Leaves Drizzle of Basil Infused Olive Oil Half a Lemon 2 Slices Sourdough 2 Eggs Method: Boil peas and then add to a blender along with mint, squeeze of lemon, basil oil and salt and pepper to taste Blitz together Meanwhile boil eggs and make toast Top toast with peas and eggs and serve with a crack of black pepper

NUTRITION INFORMATION: Calories - kcal Carbohydrate - g Protein - g Fat - g Ingredients: Meatballs 500g Turkey Mince 1 Egg 1 Slice Sourdough Bread - Blitzed into breadcrumbs 1 Tbsp Oregano or Mixed Herbs Salt and Pepper Tomato Sauce 2x Roasted Peppers 5 Sundried Tomatos Splash Red Wine Vinegar Splash Garlic Oil Handful Basil 400g Passata Salt and Pepper To Serve 200g Rice 400ml Chicken Stock or Bone Broth Method: Meatballs: Combine all the ingredients in a large bowl Shape

NUTRITION INFORMATION: Calories - kcal Carbohydrate - g Protein - g Fat - g Ingredients: Hummus 60g Tahini Juice of 1 Lemon 1 Tin of Chickpeas 2 Tbsp Garlic Infused Olive Oil 1 Tsp Dried Cumin (Optional) Flatbreads 350g Plain Flour (can use gluten free if required) 2 Tsp Baking Powder 300ml Full Fat Greek Yoghurt Pinch of Salt Mince 500g Beef or Lamb Mince 2 Tbsp Harissa Paste Drizzle of honey Pinch of Salt To Serve Pomegranate Seeds Chopped Mint Method: Hummus Blitz Tahin

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NUTRITION INFORMATION: Calories - kcal Carbohydrate - g Protein - g Fat - g Ingredients: Cajun Paste 2 Salmon Fillets 1 Large Sweet Potato 3 Large Carrots Green Beans Garlic Infused Olive Oil Method: Smother salmon fillets in cajun paste and air fry for 15 mins at 180 Peel and chop sweet potato and carrots and boil until soft for mash Fry trimmed green beans in garlic olive oil, a knob of butter and a pinch of salt until slightly charred Mash sweet potato and carrots once

NUTRITION INFORMATION: Calories - 689 kcal Carbohydrate - 105 g Protein - 44 g Fat - 8 g Ingredients: 2 Chicken Breasts 2 Large Potatoes 1 Egg Flour Breadcrumbs (Ideally Sourdough) 2 Roasted Peppers 5 Sundried Tomatoes 200g Passata Handful Fresh Basil Garlic Infused Olive Oil Red wine vinegar Parmesan Rocket Method: For the Chicken Blitz 2 pieces sourdough bread to make your breadcrumbs Roast whole peppers directly on the flame of a gas hob and cook for 10-15 mins, tur

Our take on the Hello Fresh Classic NUTRITION INFORMATION: Calories - 319 kcal Carbohydrate - 16.7 g Protein - 32 g Fat - 12.6 g Ingredients: - 400g Turkey mince - 1x Red pepper - 1x Pack of mushrooms - Half a jar of green olives (pips removed) - 500g Passata or 1x Tin of chopped tomatoes - 2 Tablespoons red wine vinegar - Teaspoon of garlic paste - Teaspoon of oregano - Handful of chopped basil - Salt and pepper to taste - Squeeze of honey - Parmesan for serving Method: -

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