Metabolic Overload Training

Metabolic Overload or Metabolic Stress training is 1 of 3 key ways in which you can train to gain (muscles)…

What Is It?

Essentially Metabolic Stress training is the process of training for ‘the burn’ & ‘muscle pump’ which relies on the constant pumping of blood into the working muscle, the blood fills the muscle resulting in micro tears of the muscle fibres and the accumulation of metabolites which are thought to then trigger anabolic signaling (trigger to grow).

How Do I Do It?

Metabolic stress training relies on the muscle remaining under tension throughout the entire set, the following points summarise this technique:

  • 10-20 reps/exercise
  • 3-4 sets/exercise
  • No rest at the top or bottom of the lift
  • avoid locking out at the top of lifts
  • constant tempo eg. 2020
  • <60 seconds rest between sets
  • rep to momentary failure

Applying It To Your Routine:

As we’ve said before all professional lifters and athletes alike will us a system of Periodization when planning their training, once again we recommend using a structure plan that periodically transitions through each of the 3 Hypertropthy systems offering well rounded and progressive results.

We hope that you find this information useful.

Happy Health,
Tom’s

Anterior & Posterior Chains

Chains are definitely lesser discussed than other anatomical functions.
Understanding your Anterior & Posterior chains though will undoubtedly help your fitness, progression & performance whilst reducing your risk of injury and skeletal imbalance.

What are they?

The Anterior Chain:
This refers to the muscles on the front side of the body including:
– Pecs
– Quads
– Core
The anterior chain plays a vital role in controlling forward movement, an essential in nearly all sports especially where direction changes are needed. Further to this your core muscles provide the foundation of all movement and power, an undeveloped or weak core will prevent you from training/progressing beyond a certain point as well as increasing the risk of falls.

The Posterior Chain:
This comprises of the muscles on the rear of the body, including:
– Hamstrings
– Glutes
– Lats
– Traps
– Rotator Cuff & Scapula Retractors
The Posterior Chain is responsible for holding us upright, without it we would flop forwards. Additionally they allow us to generate backwards force such as rowing and pulling.

How Can I Train My Chains:

Anterior Chain Exercises:
– 
Bench Press & Push Ups
– Planks, Sit Ups, Leg Raises
– Leg Extensions, Squats & Lunges

Posterior Chain Exercises:
– 
Cable Pull Throughs
– Hamstring Curls
– Rows, Lat Pull Down & Pull Ups
– Deadlift

Training For Balance:

Whatever your goals are it remains important that you have a balanced training plan unless you are training to address an existing imbalance, eg. a front chain dominant physique.

We recommend for every Anterior exercise or workout you do that you then do a Posterior exercise or workout… You could split this in many ways, an easy way to do so is to simply have 2 workout days, #1 Anterior & #2 Posterior…you could then use a 3rd session to address any muscles missed (delts & calfs etc) or run a hybrid workout that contains key lifts from each chain.

Using large, compound movements as detailed above will also aid you in recruiting the most muscle fibres and secondary muscles such as the Biceps & Triceps.

A balanced training plan and physique will not only provide the best platform for fitness, progress & performance but will also minimise your risk of developing structural issues such as pelvic tilt & shoulder instability.

We hope that this is helpful, we’re happy to help you apply this if you simply give us a shout.

Happy Healthy,
Tom’s

Winter Vegetable Soup

Warm up with this simple & nutritious Winter Vegetable Soup…

Serves: 4
Prep: 10 Minutes
Cook: 45 Minutes

Ingredients:
Carrot 330g
Swede 250g
Potato 350g
1 leek
1 onion
200g turnip
50g cabbage
1.5ltr veg stock
1 Garlic clove
Thyme
25g butter

  • Chop all the vegetables into small pieces or slice in a food processor
  • Melt the butter in a large saucepan and fry the onions on a low heat until softened
  • Add the leaks and crushed garlic clove and cook for a few more minutes until cooked down
  • Add all the remaining vegetables and stir so coated in the butter
  • Cook for 5 more minutes
  • Add the vegetable stock and thyme. Bring to the boil and simmer for 30-40 mins or until vegetables are soft.
Allow to cool and blend.
Serve & Enjoy

Challenge Yourself

Who doesn’t like the feeling of achievement?!

Setting yourself Goals & Challenges is a great way to stay motivated and something to work towards, to cap it all off at the end you get an unrivaled sense of achievement…

Your goals don’t have to be huge, they could be something as simple as improving your lap time around the park by 1 minute in the next month.

The key to setting goals & challenges is to keep them SMART…We’ve mentioned SMART goals before and undoubtedly will again, for now here is a little reminder…

Related image

At the end of every GOAL should be a reward whether internal or external….Last Sunday that’s exactly what we got when we took some of our Boot Campers to an 5k Inflatable Obstacle Race…Not only did we all get medals and freebies but of us including our trainers felt an immense sense of achievement that already has us focused on finding our next challenge.

45267455_253280568668144_201736185851150336_n-min.jpg

What will your next challenge be?

 

Why Should I Drink Water?

Given the recent spells of hot weather it’s no surprised that we were recently asked ‘why do I need to drink more water?’.

We all know that staying hydrated is important, here’s a simple guide to why:

– your body is ~60% water
– water is used in the cleansing of the blood and removal of waste (kidneys & liver)
– water aids digestion & helps metabolise fat
– you lose water through the production of energy, cooling, breathing & numerous other functions
– the warmer you are from exercise or climate the more you sweat in an attempt to cool down
– therefore if you don’t replace it you begin to dehydrate, disrupting your bodily functions
– dehyradation can have serious effects of your liver & kidney function and lead to
– water keeps the blood runny allowing it to circulate easily, thick, dehydated blood is harder to pump which increases blood pressure and places stress on the heart

…The UK government recommends: we drink 8 glasses a day which = 2litres…
>>> If you wait until you’re thirsty you’re already dehydrated….

TOP TIP
1) Fill 4x 500ml water bottles in the morning and make sure they’re empty by bed time…take them everywhere you go….Take small sips regularly rather than occasional , large gulps…
2) You can flavour your water with sliced fruit, mint, sugar free squash & herbal tea to make it more interesting

Elevate Your Training

1 session is all it takes to see improvements in your workouts & subsequently your results…
 
Asma demonstrates this perfectly in her 1st Ever Session…Her KB swing improves noticeably within 2 sets…
For a small investment of your time & money you can speed up & increase your progress whilst minimising the risk of injury…
 
Good Trainers can help take your training to the next level & beyond…
 
…Great Work Asma…