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?

 

What Is Pre-Exhaust Training?

As the name suggests, Pre-Exhaust training is  a system that aims to Exhaust/Fatigue a certain muscle group. This is done using an isolation exercise such as a flye or extension before moving on to a compound lift such as a press or squat.

Why Use Pre-Ehxaust?
It is important to understand that muscles work in pairs to perform movements, for example the chest pairs with the triceps to push whilst the back pairs with the biceps to pull.
With this in mind, picture the size difference between the biceps and the back, which one do you think will fatigue first?  Given the biceps considerably lower size and power output its very likely that their fatigue would prevent us from fully overloading the back.

This is where Pre-Exhaust training comes in, by using an isolation exercise such as a reverse flye we can start to fatigue the back without placing stress on the biceps, this ultimately will allow us to perform a greater volume on the compound exercise.

Studies have shown that Pre-Exhaust training is an effective method for allowing a greater volume of work resulting in greater overload and muscular adaptation.

How Do I Use Pre-Exhaust?
Perform 1-2 isolation exercises on your target muscle group (3-4 sets each) before moving to 2 compound exercises (3-4 sets each).Isolation Exercises:

  • Chest: Flyes, Cable Cross Over
  • Back: Reverse Flye, Reverse Cross Over, Straight Arm Pulldowns/Pullovers
  • Shoulders: Side Lateral Raises, Front Lateral Raises,
  • Legs: Leg Extensions, Hack Squats, Leg Presses or Squats

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…

Fats: Friend or Foe?

Fats, Facts & The British Diet 
–> First:
ignore the horror stories, you need fat in your diet!!!
However, it is not as simple as that…We require specific types of fats and in lower amounts than most of us consume…below are some useful facts:

– Fat = 9kcal/Gram whereas Carbs & Protein = 4kcal/g, Fat is energy dense!!
– Saturated & Trans Fats have no health benefits & contribute to high levels of bad cholesterol
– Excessive fat intake is linked to: obesity, diabetes, heart disease, strokes & cancers
– UK average = 12.7% of our energy comes from saturated fat which is 1.7% higher than recommended & 35% of our total energy consumed is from Fats
– UK average is close to its recommendation for Omega 6 but far from it’s Omega 3 needs

Why We Need (some) Fats 
Fats provide us with essential fatty acids which the body cannot produce itself. These are needed to support a variety of functions:
– absorb fat soluble vitamins: A, D & E
– support healthy cholesterol balance
– sources of Omega 3&6 needed to support: brain function, blood pressure regulation & many more
– a source of energy

Types of Fat
It is important to distinguish between the types of fat as there is a considerable difference in requirements and the effect on our health.

Unsaturated
Commonly referred to as good fats, unsaturated fats provide us with all of the essential fatty acids required to perform vital bodily functions. These can be further broken down into 2 categories:

Monounsaturated:

  • found in: Olives, Olive Oil & Spreads, Avocados, Almonds, Peanuts & Brazil Nuts
  • Helps to maintain HDL (good cholesterol) & reduce LDL (bad Cholseterol) by taking it to the liver to be disposed of

Polyunsaturated:

  • 2 types: omega 3 & omega 6
  • Omega 3 Sources: oily fish
  • Omega 6 Sources: rapeseed, corn, sunflower, some nuts
  • Lowers both good (HDL) & bad (LDL) cholesterol

Saturated Fats:
Commonly referred to as ‘Bad Fats’, they offer no health benefits and can contribute to high cholesterol and a range of health risks.

Sources of Unsaturated Fat:
– Cake, Pastry, Biscuits & Chocolate
– Processed Meat eg. burgers & sausages
– Butter, Cheese, Ghee, Suet, Palm Oil & Lard
– Fatty Meats

Trans Fats:
These are also considered as bad, like Saturated Fat they increase Bad Cholesterol in the body, provide high amounts of calories but no health benefits.
– Found naturally in low levels in some foods
– Also formed from processing vegetable oils from liquids to solids, known as hydrogenation. These are commonly used in processed foods: cakes, biscuits, pastries & Margarine

Tips To Take Away:
– Reduce Saturated & Trans Fat intake, aim for majority of your fats to be unsaturated
– Consume 2-3 portions of Oily Fish/Week (omega 3)
– Grill Meet allowing fat to drain away
– Cook in Rapeseed Oil (minimum amount)
– Engage in regular pulse raising exercise
– Read the labels before you buy

References:
McArdle, W., Katch, F., & Katch, V. (2010) Exercise Physiology, 7th Edition:  Nutrition, Energy & Human Performance. Lipincott, Williams & Wilkins. Baltimore
https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/fat.html?limit=1
https://www.nhs.uk/Livewell/Goodfood/Pages/Fat.aspx