During the compound movements we have focused on achieving a certain TUT. (TUT is the time a muscle remains under tension during a set, i.e 10 reps of squats with a 2 second eccentric (muscle lengthening) and 2 sec concentric (shortening) phase would mean 40 sec total TUT).
HOW TO TRAIN EFFECTIVELY WITHOUT THE GYM PART 2
For a relatively low price, a pull-up bar (that can fit on the door frame) and a set of resistance bands can be a game changer. (EDIT, instead of a pull-up bar for the door I would always favour a standalone pull-up frame, if you have the space. This has the added benefit of versatility, such as being usable for dips and can handle a lot more weight through it).
HOW TO TRAIN EFFECTIVELY WITHOUT THE GYM PART 1
As we speak the world is facing a crisis that we’ve not seen before. Necessary social distancing and curbing of free movement has led to massive restrictions on our lifestyles.
For sure the gym being shut is ‘small-fry’ in the big scheme of things BUT it is still important to many (both for physical and mental well being).
Therefore we are now forced to train from home. Without the vast array of costly gym equipment how do we get a decent workout?
INTENSIFICATION METHODS – FORCED REPS
For those at an advanced stage of training and looking to add muscle, forced reps can be an appropriate tool. These keep sustained muscular tension past the point you couldn’t usually continue. Thereby increasing time-under-tension (TUT) and maximising muscle fibre recruitment.
EFFECTIVE TRAINING FOR THE TIME POOR-MYO REPS
Muscle building requires both an intensity (proximity to failure at a given % of 1RM (1 rep max)) and a volume component (Schoenfeld 2017). Muscle can be built across a wide range of reps but they will need to be at a sufficiently challenging load to provide the appropriate stimulus. The correct ‘balance’ of volume and intensity/load is where Myo-reps can be effectively deployed.
WEIGHT TRAINING AND CARDIO-TOGETHER OR SEPARATE?
This blog has been inspired by a recent question. A time poor business exec/family man I work with who takes his fitness very seriously (as you should) wanted to know the best use of his limited time to maximise strength, muscle and cardiovascular fitness goals. I felt this would make a good topic as all of us want to get ‘maximum bang for our buck’ from our training without becoming a slave to the gym. After all life is for living.
HOW TO IMPROVE YOUR CHILD’S HEALTH
As a fitness and lifestyle coach I’ve been helping people get healthier for 20 years. One thing that is clear is that people in general are becoming fatter and less fit. This has been shown to have roots in childhood and as a parent myself this is a subject of particular interest to me.
NOTHIN’ BORING ABOUT BORON
Any good trainer or coach should have a working understanding of health markers. Near the top of the pecking order when looking at optimal body composition, mood and generally wellness are hormones.
Of course there are all manner of hormones relevant to this but I am going to focus on one of the most appropriate to my main client base. That is the highly successful male, 50+, time poor, usually in an office or a relatively sedentary style job.
Strength Training Guidelines for Over 50s
All over 50’s should be doing some form of weight training. It will help slow the ageing process and really improve their quality of life as they age. By setting up healthy habits now, it can maintain youthfulness for a longer and a happier, more active lifestyle.
Will I Lose My Muscle If I Go On A Two-Week Holiday?
This blog has been inspired by a hard training client of mine. He is going away for a couple of weeks and is worried about losing his ‘gains’. I felt this would make a good topic as if it worries him, it also probably worries a lot of you.