• DIY – We will bring experts to teach us how to do various DIY skills including plumbing, joinery, decorating, mechanics, cars, bikes, motorbikes etc.  Which jobs we should tackle, which jobs we should get someone in to do.
• COOKING – Choosing cuts of meat, steaks etc, how to cook them, barbeque skills. How and what to cook for date night, cooking to impress.
• STYLING – How to dress for your body shape, especially if it changes a lot as the GMC sessions start to work. What to wear for different occasions, weddings, black tie, dress down Friday. Again we will bring experts in to show us how.
• HAIR AND BEARD CARE – How to maintain a great beard or moustache. What style/cut suits your head or hairline.
• ETIQUETTE – What is expected of Man in today’s world.  Should we hold doors open?  Should we pay the bill or go Dutch?  Mobile phone etiquette, when to switch it off or put it away. We will cover this minefield and lots more, making you confident and assured in any situation.
• ALCOHOL – Whisky knowledge, knowing the difference between blends, area, countries. Bringing in or going to whisky nights, we will learn all we need to know about our National drink.  Wine, as with whisky, we will find out when a red, white, rose or bubbles are best, what goes with what occasion/meal.
• RELATIONSHIPS – Whatever level of relationship you are in, it should be one of the happiest parts of your life. We will try and help you make your’s better (if possible).  Making the relationship work, not just doing things because they made you.  If you’re single, we’ll look at dating in this world of online/offline confusion. Relationships with your kids, what can you do (if anything) to be a better father and role model to your children.
• ‘MAN‘ SKILLS – This section will have us looking at traditional ‘man’ skills and fun to do stuff, things we either don’t need to do anymore, or simply have forgotten.  Skills such as – fire building, outdoor survival, climbing (mountains and trees) white water rafting, kayaking, clay pigeon shooting, tying knots, camping, the list goes on.

1. Body Composition – Sprinting, speed work or high intensity Interval training has been proven to be a great fat burner and muscle builder. You only have to look at a sprinters physique, compared to a marathon runner.
2. Improved endurance and work Capacity – As sprint training, can help increase muscle and fast twitch muscle fibres; you will become faster and more powerful. This will lead to a faster ‘comfortable pace’ when running, cycling etc. This will also help increase your work capacity.
3. Heart and Lung Function – High Intensity Training will improve both your heart and lung efficiency, which will not only help while training, this is also a major factor in keeping you healthy for every day life.
4. Better results, in shorter time – You will experience greater results, doing short, intense work periods, than steady state exercise can provide.
5. Whole body workout – Propelling your body at speed, requires most  parts of your body, so everywhere gains improvements. It also helps create a mental toughness that will, give you more confidence in your ability to do anything.

Most barbell exercises are compound movements (using a lot of body parts working together). The barbell is very simple tool, so it is easy to learn the basic lifts quickly.

With GMC coaching, anyone without any debilitating pre-conditions can learn most barbell exercises quickly. Olympic lifts may be an exception for some, but progressions can be made, quickly on these skills too.

The weight is fixed and stable, so the tool itself is less likely to deviate from a normal range of motion. This is an advantage for the barbell because, when under heavy load, you do not want the barbell to deviate at all. Another advantage of the barbell is that unlimited progression is possible because you can always add more weight to the bar.

Of course, every lifter has their own genetically pre-determined maxes that they can handle but being able to add more weight easily makes progressing with this tool very simple.

1. Improved conditioning and work capacity – Kettlebells are ideal for creating high intensity, complexes, moving through various exercises, without having to change or put weights down, so making you work harder. This will massively improve your work capacity.
2. Posterior chain work – Using traditional kettlebell exercises, like swings and snatches, you will be learning how to fire up your posterior chain muscles, glutes, hamstrings, working them in a ballistic, powerful way, that can’t be replicated with a lot of other fitness tools.
3. Working your body unilaterally – When using single kettlebells, your body is put under different stresses, from, say using a barbell, as the weight ids offset, it makes your body work harder to maintain balance, leading to a stronger midsection, better structural integrity, which will carry over to most sports and other training methods.
4. Grip Strength – As most strength exercise, bench press, squat, shoulder press etc have weight pushing against you, grip strength is not really tested. While doing kettlebell swings and snatches, the kettlebell is pulling away from you, so grip strength is important and quickly gets improved. On saying this a lot of kettlebell exercise require you to grip the kettlebell with minimum effort, to allow it to move, without ripping your hands or banging it off your wrist.
5. Portabilty – As kettlebells are small, you don’t need much room to use them. They are ideal for taken with you for outdoor sessions.
6. Fun – Kettlebell training can be used very effectively for active recovery. One of the best methods for this is kettlebell juggling. Which we will cover at GMC. This is not only fun but, also helps improve technique at the same time

At GMC , we will advise you on all the above information and a shit load more. How much you take on board, will depend on you, your circumstances, workload, etc. We understand that, so we won’t be forcing anyone to follow our nutritional guidelines 100%.
But, we also know the closer to our guidelines you stay the quicker and better your results will be.
Higher energy levels, quicker recover, better sleep patterns, higher sex drive, improved body composition, better skin complexion, hair growth, reduce inflammation, to name a few of the improvements you can gain.
We are also aware, most guys enjoy a wee (or massive) night out every now and then, and we do too! We are not going to tell you to stop these, but we will give you advice on how to prepare for and how to try and improve recovery from these nights. We will probably be organising a few of these nights for you.
GLASGOW MEN GET READY, YOUR WORLD IS ABOUT TO CHANGE – FOR GOOD