Training

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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Building Mass – Intensity techniques

If you’re experiencing a plateau in your training it might be a good time to mix things up & try some NEGATIVE REPS.  The majority of damage done to the muscle, which in turn results in growth when resting, is done on the negative or lowering phase (eccentric phase, lengthening of the muscle) of the rep.  All too often we bust our butts lifting the weight only to drop the lowering phase too quickly. The eccentric phase should be executed...

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Dieting: Low Carb or Low Calorie?

Summer has now arrived, and for a lot of us it’s time for a quick shred before Christmas to get ourselves ready for the holidays! A lot of us will either decide to cut-out what we consider as ‘bad’ foods, or cut-down on our eating altogether. But do these strategies really work?  We look at two popular diet choices – the low calorie diet, and the low-carb diet to find out. Low-carb/Ketogenic: The popularity of the low-carbohydrate diet originates from...

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Full Range of Motion (and Locking Out)

IFBB Pro Josh Lenartowicz Just yesterday I was talking to a fellow trainer in the gym who was asking about my technique on overhead cable extensions. His question was on why I don’t go to full stretch & then lock out? Full range of motion is very important for growth & strength as if you only train with a short or half rep you will only get strong in that range you are training. A major aim of weight...

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3 things you’re not doing to cut body fat

1. Use high intensity resistance training Try reducing your rest between sets to 30-40 seconds instead of the standard 1-2mins most people tend to have. Also incorporate super sets, drop sets & giant sets to bump up the intensity. If maintaining muscle is a priority to maintain strength perform 1-2 compound movements at the beginning of your workout with rests around the 1min period. EXAMPLE WORKOUT- LEGS 5x lying leg curls (20, 15, 15, 12, 10 reps) – 40secs rest...

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Water – Are you taking in enough?

As we get closer to summer & those scorching hot days I can already feel myself needing more water. The body is made up of 60% water so it is very important we do not become dehydrated. Water is important for such things as lubricating our joints & eyes, eliminating toxins from the body, healthy skin & aiding proper digestion (which is very important for people who exercise regularly & are consuming large amounts of food each day). Some effects...

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Robert Whittaker Defeats Derek Brunson!

Our very own Team Muscle Meals athlete Robert Whittaker has put the middleweight division on notice, after his sensational victory over Derek Brunson. Both middleweight fighters decided to throw caution to the wind in Melbourne on Sunday and went all in, in one of the most intense first rounds in UFC history. The action starts straight out of the gate, with Brunson launching into action, with explosive speed and strength, going for his signature first round KO. Brunson briefly backs...

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