PERFORMANCE

3 Workout Mistakes Holding You Back

Chasing the perfect workout preparation is not realistic for most of us, but avoiding the basic mistakes is crucial in helping you achieve the results you want!  The Same Routine  Consistency in the gym is an achievement in itself., but...

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The Most Overlooked Muscle Group For Men

It’s commonly quoted not to skip ‘leg day’ with all the benefits that training your legs provides, but the glutes (buttocks) still don’t get the attention they need!   There are a plethora of reasons why we should train the glutes (buttocks).  However, they only tend to be worked during other leg movements when training quads (front thigh) and hamstrings...

Spice Up Your Training With Plyometric Exercises

Plyometric training has made its name mainly in the athletics world due to its benefits on performance and an athlete's development. Like with most training concepts an appropriate use of its method can be used by any fitness enthusiast and that's no different with plyometric training. What is Plyometric training Plyometric training involves a stretch of the muscle-tendon unit immediately...

The Importance Of A Strong Core

  Having a well developed core is always bandied around to be so called ‘functional’ and that does hold some truth, as the benefits of a strong core include having the ability to perform movements more efficiently. The main muscles that make up the core are external obliques, internal obliques, rectus abdominals, transverse abdominals, tendinous inscriptions, erector spinae, multifidi (1)....

The Importance Of Training The Glutes

The glutes consist of the three muscles, glute maximus, glute medius, and glute minimus and serve a great deal of importance for maintaining balance from lifestyle factors to performance. They contribute to help stabilising the hip joint, performing flexion, external and internal rotation and adduction at the hip as well help to produce a lot of power during performance of...

The Importance Of Training The Triceps

  Aesthetically the triceps are important and are a bigger muscle than most think making up two-thirds of the upper arm, so training the triceps is a good idea if having bigger arms is a goal (1). Developing the triceps for aesthetic purposes will make a difference, but the reasons for doing so shouldn't just be for aesthetics but also...

The Importance Of Training Your Biceps

  The biceps muscles are composed of the short head and long head which sits on the upper arm, with main functions of the biceps being forearm flexion and forearm supination (1). A well developed bicep in combination with thick looking triceps is very aesthetically pleasing, but the benefits to training the biceps stem deeper than just looks. Stabilisation Of...

The Most Overlooked Muscle Groups For Women

  Training the lower body isn't normally an issue for female trainees but one potential problem seen is the lack of femur control due to poor glute medius strength. Additionally, similar to the lower body issue the upper body tends to lack control through the scapula, as the supporting muscles such as traps, levator scapulae, rhomboids, and rotator cuffs lack...

Exercise Considerations During A Menstruation Cycle

Awareness of the potential changes that occur during a menstruation cycle is important for performance and injury risk. With considerations to the female population and sporting participation, it is imperative there is an awareness of the impact exercise can have during this period.  Firstly, the menstruation cycle consists of 4 different phases and that contribute differently to fitness and performance. ...