TRAINING TYPES

How Much Volume Do We Need to Build Muscle?

  The straightforward answer is that no one knows a specific amount of volume an individual should perform for muscle growth, but there is take away information that can be applied to being more productive when you workout! Volume in...

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Adding More Workout Volume

  The age old saying that ‘more isn’t always better’ can also be applied to your workout volume (weight x reps x sets), but with volume being widely known to be one of the key drivers of muscle growth (1) how does that saying apply? How Can This Apply To Volume? One factor that is commonly overlooked when volume is...

Should You Worry About Overtraining?

  Overtraining can be broken down into different sections (functional overreaching, nonfunctional overreaching and overtraining syndrome) and can be defined as an imbalance between training and recovery, leading to a decrease in training performance that lasts for several weeks to months (1). For the average gym user, overtraining should not be a worry and possibly applying more intensity to your...

Should I Buy Weightlifting Shoes To Improve My Squat?

Weightlifting shoes have become more popular with gym users within the last decade as a fashionable trend and not for their functional purpose. As the name implies, weightlifting shoes are to benefit an individual during the performance of a lift and became popular with the performance of technical explosive movements such as Olympic weightlifting many decades ago.    For those...

Relieve Sciatica
Relieve Sciatica with ONE Stretch

  STOP! There may be no need to see your GP. The cause of all your hip pain, back pain and even leg pain, could most likely be the piriformis muscle. Piriformis syndrome is a possible cause of your pain.  NOTE: Other more serious conditions, such as a herniated disc may need professional assessment by a physiotherapist.   Well, what...

When Not to Static Stretch

  Performing a warm-up before exercise is essential. However, performing an effective warm-up that is suitable is not always undertaken. Static stretching is one of the most popular techniques, and the benefits of reducing tension and eliminating waste products cannot be overlooked (1). If your goal is to focus on strength or power within a workout, choosing static stretching to...

Arthritis Arthritis & Resistance Training
Arthritis & Resistance Training

Arthritis is an inflammatory condition of a joint accompanied by limitation of motion, heat, pain or tenderness (1). Strength or Weight training or exercise, in general, has been previously associated with potentially accelerating conditions such as arthritis, but jumping to that conclusion could hold you back from the potential benefits (2). A challenge presented by having a condition such as...

Risks of Ultra Endurance

  Firstly, let’s not confuse the situation, exercise significantly improves cardiovascular health and decreases the risk of cardiovascular disease. Recognised Benefits of Cardiovascular Exercise People who exercise regularly have a greater average life expectancy of 7 years compared to those who are inactive (1,2,3) Reduced risk of obesity Reduced LDL cholesterol Improved insulin sensitivity Reduced psychological stress However, are there...

Regression Training

A regression or the act of going back to a previous state. Arguably in some cases, we probably skipped stages one or two and moved straight to three (the barbell!). Let’s take a step back with our training, make some tweaks to the basic ingredients before we attempt to progress. Are you walking into the gym and opening the act...