Training

Exclusive Insider workout routine revealed from Josh Lenartowicz!

Exclusive Insider workout routine revealed from Josh Lenartowicz! There's no denying that building muscle takes nothing more than working hard and eating well but for most of us it just isn't that simple. Josh Lenartowicz, Australia's highest ranked Professional Bodybuilder, has been kind enough to share with us his King of the Gym Training System. It is designed for quick and consistent muscle growth to get you jacked and shredded no time. KING OF THE GYM TRAINING SYSTEM  Two week...

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Ab Training — Not Just a Pre-contest Thing

It’s very common for bodybuilders to avoid ab training entirely in the off-season, only grudgingly working them in the final 10-12 weeks before a contest. Ab training ranks up there with cardio as one of those boring necessary evils at times. 1) Floor Crunches 4 sets of 15-20 reps Every ab workout starts with some type of crunch, the most basic of all abdominal movements and one that requires absolutely no equipment. Even though the rep range is listed as...

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Make Quick Arm Gains in 4 Weeks

If you want to make gains on a certain muscle group you need to do one of three things; 1) increase volume 2) increase weight used or 3) increase frequency. As we all want bigger arms, I’m going to focus this blog on blasting biceps into growth. You need to prioritise a muscle if you want to improve it. Aim to work your arms twice per week leaving 3-4 days between each arm session. Your first arm workout for the week...

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Brittany’s Top Tips for Maintaining a Healthy Lifestyle Whilst on Holiday

Its mid-year travel time! That exciting part of the year where you find yourself hopping on a plane to another country to escape Australia's coldest months. You're on holidays, but this doesn’t mean that you should forget about all your hard work and training. I recently came back from a trip to Croatia where I spent my days sunbaking & day drinking – relaxing in true European style. After the first week I began to feel a little guilty, as my daily workout routines...

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Stretch for Muscle Growth Success

One of the questions I find myself being asked most often as a trainer/coach is "should stretching be done before weight training as a warm up, or during a workout? Or should it wait until after you are finished? Not only can stretching the wrong muscles at the wrong time hinder your progress, but it may also cause muscle pulls and strains. When To Stretch: Stretching a cold muscle can cause injuries ranging from minor strains to actual tears. Research shows that...

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Functional Training and its Application

‘Functional Training’ is a term commonly used in the health and fitness industry to describe a style of exercise that encompasses whole-body dynamic movement in an attempt to enhance purposeful muscular ability, increase fitness for wellbeing and ultimately improve lifestyle. The perils of everyday life (regardless of your activity level) contribute to muscular imbalances over time. For example, consistent sedentary computer work inevitably develops tightness in hips and shoulders, leading to poor posture, soreness, greater potential for injury and even...

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Reps, Rest and Results

Regardless of what body part you are exercising, it is always advisable to experiment with a variety of rep ranges and rest periods to see what yields the best results for you. Changing your reps and rest time also facilitates ongoing growth by your body from acclimating to a consistent routine. When adjusting your number of reps and rest periods between sets; you should always decrease rest time as you increase reps/decrease weight and vice versa. For instance, when working...

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Compound or Isolated?

Compound or Isolated? that is the question. If you are relying exclusively on compound exercises to grow muscle, you may not be utilising your full potential. Doing compound workouts will allow you to hit the most muscles doing fewer exercises, but this doesn't necessarily translate into building muscle at the most optimal rate. On the other side of the spectrum are isolated exercises. While they might not be as functional in terms of real world applicability. (When was the last...

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Dragging a sled: is it worth it?

There are so many benefits to dragging a sled it's not funny. If you are new to strength training don't add too much extra conditioning. Once you reach an intermediate level you can, and should, add in some strength endurance training like hill sprints, interval training, prowler pushes, or sled pulls. I was first introduced to sled dragging back in 2005 when a Rugby team mate started bringing his sled to training. I knew it would be a great addition to my...

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Benefits of High Intensity Interval Training (HIIT)

HIIT training is a useful tool for most individuals trying to achieve any transformational fitness goal. So what exactly is HIIT? Simply, it means you will work at high intensity (such as sprinting/jog on a treadmill, stationary bike, rowing machine etc) followed by an interval of low-intensity exercise (such as walking at a slow pace) or complete rest. Some of the key benefits of HIIT are: Excess post-exercise oxygen consumption - Described as an increase in the rate of oxygen...

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