What Are Super Sets?

Super sets are a form of resistance training that sees you move immediately from one exercise to another with no rest…

This is an incredibly time efficient way of training and can also be used to increase the intensity of your workout. You can super set opposing muscles such as the biceps & triceps to save time, utilising the time that you’re resting the first muscle worked…

You could also use a super set to target the same muscle from 2 angles such as pairing a bench press with a chest flye. This will help you to continue hitting the large, primary mover (chest) even after the smaller muscles (delts & tris) start to tire…

We’ll do some videos on this which cover Pre&Post Exhaust training.

T.Bar Rows for a Bigger Back

T Bar rows are a great mass builder for the upper back…

– lift the bar into place with your legs
– keep your back straight and fold from your hips
– keep your head up
– retract your shoulder blades and pull the plates to your chest
– slowly lower and repeat
– return to the floor by bending your knees and hips

Barbell Leg Workout: For Size!

Have you ever found yourself in a gym with limited equipment?

We can get comfortable in our routine using the same machines & set ups..this isn’t great for progress but also can leave you a little lost when they’re not available.

We’ve put together this leg workout that uses nothing but a barbell & the accompanying plates.

We’ve programmed it using higher (slow) rep ranges to produce a pump (metabolic overload), however you could change this to lower rep, higher weight range for the Squats & Deadlifts for a strength focused outcome.

Enjoy,
Tom’s

Boulder Shoulder Workout

Strong Shoulders.. .

They look great & provide the foundation for all up upper body lifts…

Including shoulder development within your routine will help protect you from injury as well as aid you in continuing to progress in lifts such as your bench press…

We’ve got a simple & super effective shoulder workout for you:

– Military Press: heavy 5×5 (explosive press)
– Dumbell Circuit, slow, lot’s of tension 7reps each x 3 rounds
Front Raise
Lateral Raise
Rear Delt Flye
– Face Pull 3×10-15
– Y-Raise 3×10-15

Enjoy…

Technique: It Matters!

Today is a brief one where we’re looking at why good technique is so important…

In exercise, as with many things there are more than way of doing things…again though there is usually an optimum way ie. the best technique…

In exercise & sport correct technique is vital to prevent injury and protect muscles, soft tissue & joints…

Think about an overhead shoulder press…You load the bar up with as much weight as you can just about move, you then try to throw it above your head with jerky, snapping motions and lock your elbows at the top…Just imagine how much stress that places on your shoulder, rotator cuffs and elbows – it won’t be long before you pull or tear something

Benefits of Good Technique:

  • reduce risk of injury
  • activate the intended muscle fibres
  • increase muscle activation in the right area
  • quicker increase in muscle mass & strength
  • leads to heavier lifting = more calories burnt
  • development in the muscles targeted
  • more aesthetic/balanced physique
  • you won’t look stupid (if you care about this)

Tips:

  • Before you try a new exercise invest time in learning the technique
  • We release tons of technique tutorial videos
  • Ask gym staff for advice
  • Employ a Personal Trainer
  • Start light – learn the feeling before going for it
  • use mirrors
  • film your techniques & review them
  • Leave your ego at the door..technique trumps weight/speed
  • If it hurts, STOP!!!

Remember:
You don’t get in a car for the 1st time & know how to drive….Like driving exercises are a skill that must be learn’t

Happy Health,
Tom’s