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THE TRUTH BEHIND EFFORT

THE TRUTH ABOUT EFFORT

The Truth Behind Effort In Your Training

By Lorenzo “Enzo” Pacis

Is your training and intensity aligned?

One can easily say that they exercise/train a certain amount of time per week.

However, what if I asked you, “how hard are you training during those x amount of sessions per week? If your answer is, “till your arms and legs fall off”, then perfect! But if your answer is, “I don’t feel sore at all”, or “I can push the weight another 10 times, no problem” , then we have a problem…

The effort that you give in training is just as important as the load that you’re pushing, and even more important that you execute the exercise with safe and proper technique to avoid any injury setbacks.

Someone can easily say that they completed 10 x reps of 100 kg Back Squats the other day, but what matters is whether it was a walk-in-the-park or what is like a trek up Mt. Everest. Effort really does matter in training. Do not be one of those kids swinging weight left, right, and centre with no regard of their own technique and safety. Sure, that deadlift was an effort, you can see it in their faces. Sure they managed to get the weight up and finish it off, but was their form the best?

But how to you gauge effort?

You can’t, really. Its all subjective, but one can tell if someone is giving it their all. However, my subjective gauge for effort that I use on myself is, if you will be completing 12 x reps of an exercise, for example, by the 9th-10th rep, you should be slowing down significantly trying to finish off. You’ll know when you feel it. You slow down due to fatigue but you’d want to go that extra mile. However, sometimes I observe people easily completing the set amount of repetitions but say that it was hard! Well, it didn’t look it! Crank the weight up! Progressively overload the crap out of your program!

Don’t be scared of giving it that little bit more push. After all, nothing ever grows in your comfort zone 

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LOOKING TO GET RESULTS, READ THIS!!!

LOOKING TO GET RESULTS, READ THIS!!!

Dan Keegan | Owner Temple Gym

“Unlock your true potential with New Wave”

The New Wave product has started in emphatic fashion with clients following their structure and protocol seeing some amazing results already in the short period that the system has been running. 

 

A few of the key factors to the success of the program is: 

  • The implementation and roll out phase of the product: 

This program was specifically designed with the purpose of bringing unrivalled value and results to more people. In a world where personal training can be a little out of reach to obtain the best results, New Wave has been designed to get you those results in a way that is cost effective and therefore more accessible to more people. 

  • Goal setting and Personalised plans 

We get to know you and what you are looking to achieve in the initial phase before we even implement a strategy to get you your best results. 

A one on one consultation will take place with your trainer to go over exactly what you are looking to achieve, any allergies, injuries, activity level etc. From here your trainer devises a plan to suit your goals and have it ready for you on your platform before you book your first session. 

  • Online tracking system 

This is where you will track your workouts, follow your plans, record your nutritional intake and find tips and industry insights. 

The platform then allows our trainers to see how you are progressing and any inconsistencies that may need to be addressed 

Who is New Wave for:

  • New Wave is goal specific 

Whether you are looking to become a professional athlete or lead a healthier lifestyle, the program will help you achieve it. 

Keep in mind our trainers are realists and will provide you with real insights, for example if your goal, timeframe and days allocated to train are not in-line then we will guide and advise you with what you may need to do differently in order to get to your specific goal 

Some of the amazing results so far: 

  • Client 1: Looking to build muscle and strength 
 Before After 
Weight 61kg 67kg 
Chest 88cm 89.5cm 
Bicep left 27cm 30cm 
Bicep right 26.5cm 29cm 
Thigh left 49.5cm 53cm 
Thigh right 49cm 51cm 
Bench press 1RM 42kg 84kg 
Deadlift 1RM 32kg 84kg 
Squat 1RM 28kg 112kg 

 

  • Client 2: Looking to build muscle and strength 

 

Before  

After 

Weight 

60kg 

63kg 

Chest 

86.5cm 

89.5cm 

Bicep left 

27cm 

27cm 

Bicep right 

26cm 

26.5cm 

Thigh left 

46cm 

48.5cm 

Thigh right 

47cm 

50cm 

Bench press 1RM 

42kg 

70kg 

Deadlift 1RM 

28kg 

98kg 

Squat 1RM 

21kg 

84kg 

 

If you are getting into training, hit a plateau or want to take your training to the next level then this could be just what you are looking for. 

For further information and pricing, see the link below:

PERSONAL TRAINING

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INDULGE WITHOUT THE BULGE THIS EASTER

INDULGE WITHOUT THE BULGE THIS EASTER

Dan Keegan | Owner Temple Gym

How to eat chocolate without piling on the pounds this Easter 

Easter is once again upon us and for many people it is a time when a little more chocolate than usual is consumed.  

Chocolate gives many of us pleasure mainly because it has physiological effects that make it very addictive. 

Different types of chocolate provide different health or non-health benefits with one of the ingredients being cocoa, this is a great source of iron, magnesium, manganese, phosphorous and zinc.  

Dark chocolate has a high level of cocoa and there is some evidence to show that small amounts may reduce the risk of heart disease. This is because of the presence of flavonoids– a type of plant chemical. 

Flavonoids are said to be a powerful antioxidant with anti-inflammatory and immune system benefits. Health benefits include better blood sugar control and better insulin sensitivity – which are both indicators of protection from diabetes. 

 

Is one chocolate really better than the other? 

Even with this evidence, few neutral studies have been done, and work has only ever been done over the short term. 

There is also the issue of the other ingredients apart from cocoa – your average Easter egg is likely to contain more sugar and saturated fat than plain cocoa. 

There’s also the fact that there is little or no nutritional benefit to standard milk chocolate. So the only reason to eat it is because it tastes good. 

But whether its dark, milk or white, if you only binge on it once a year, the type of chocolate is not going to make much difference. What matters most is the rest of your lifestyle – what your diet is like over the rest of the week, and how much you move around and exercise. 

 

What to do this Easter? 

Dark chocolate seems to provide several health benefits over milk or white chocolate (High Cocoa levels, flavonoids etc) but if you are only consuming Chocolate at Easter or on the odd occasion, these benefits won’t really come into play.  

There have been studies conducted that show the benefits of light exercise when consuming chocolate which showed a much lower spike in blood sugar than those who didn’t. 

The takeaway: 

Stick to your healthy eating around eating Easter eggs, eat dark chocolate for a small health benefit and incorporate light exercise to enjoy your Easter guilt free. 

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GAINING MORE WITH TRAINING PERIODIZATION (part 3)

GAINING MORE WITH TRAINING PERIODIZATION (part 3)

“The Daily Undulating Model.”

As discussed in Part 2, The Linear Model, the most commonly used periodization model holds traits of simplicity and ease of following. As there are many types of models on the market that you can read up on, you’ll be overwhelmed with the copious amount of information that the internet holds about these models. Luckily, in Part 3, you’ll be treated to a ‘as simple as possible’ explanation of the next model in our syllabus:

 

The Daily Undulating Model

The layout is in the name- the variables of volume and intensity change or undulate on a daily basis, depending on what you are targeting. Still divided into Mesocycle blocks of x amount of weeks (for argument sake 4 weeks) each day that you train a certain block (again, for argument sake, LEG DAY), you would change the variables. See example below:

 

Leg day

2 x weekly sessions

Week 1:

DAY 1

DAY 2

Hypertrophy

General Strength

8-12 repetitions

4-6 repetitions

65-70% 1RM

80-85% 1RM

Compounds and accessories

Compounds

 

Week 2:

DAY 1

DAY 2

Active Recovery

Hypertrophy

12-15 repetitions

8-12 repetitions

50-60% 1RM

65-70% 1RM

Compounds, accessories, unilateral

Compounds and accessories

 

Week 3:

DAY 1

DAY 2

General Strength

Testing Day

4-6 repetitions

1 Rep

80-85% 1RM

1 RM test

Compounds

Compounds

 As you can see on the tables, the variables (intensity and volume) constantly change on a day-to-day basis. Remember, when VOLUME (repetitions) increase, INTENSITY (weight) decreases, and vice versa. This is a good way to add another mode of variation to your training and keep the muscles and neurological system guessing and stressed (good stress, though). This also allows your muscles to ‘retain’ the training stimulus and ‘gains’ from their previous session while improving the goals of the next.

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GAINING MORE WITH TRAINING PERIODIZATION (part 2)

GAINING MORE WITH TRAINING PERIODIZATION (part 2)

“In Part 1, we discussed what Periodization was and the types of phases/blocks that you can incorporate into your training plan. As promised, in Part 2, I will be discussing one commonly-used periodization model this is not only easy to follow, but also, requires less thinking to track!”

The Linear Model

This is commonly divided into 4-week blocks (Mesocycles) or phases of training with a linear progression/regression in training intensity. If intensity (weight) increases, there will be a directly (linear) proportional decrease in volume (repetition), and vice versa- when you begin to deload your training (to allow your body to recover).

For a person starting out, they could begin week 1 of 4 with high volume/low intensity training to build the foundations and ‘get used to’ lifting weight. For someone who has been training consistently for a period time, they could begin a moderate volume/moderate intensity to facilitate muscular hypertrophy.

See example table below:

                                                   WEEK 1Anatomical A.   WEEK 2 Hypertrophy   WEEK 3 Hypertrophy   WEEK 4 General Strength
                                                   Sets Reps Weight            Sets Reps Weight        Sets Reps Weight         Sets Reps Weight
A1 Bb Back Squat                   3      15      50 kg               4      12      55 kg          4       10      60 kg           4       6        70 kg
B1 Bench Press                       3      15      40 kg              4      12      45 kg           4       10     50 kg            4       6        60 kg
C1 Sumo Deadlift                    3      15      60 kg              4      12       65 kg          4       10     70 kg            4       6        80 kg
D1 Cable Row                           3      15      30kg               4      12       35kg           4       10     40kg             4       6        50kg
E1 Barbell Overhead Press    3      15     40 kg               4      12       45 kg          4       10     50 kg            4        6        60 kg

As you can see in the table, intensity is increasing, while volume is decreasing. This shows a linear relationship between the 2 variables.

Stay tuned for Part 3 as I will be tackling another model that his been proven be numerous studies to be superior over the linear model. Requires more thinking and tracking but is a great way to keep your body guessing

Written by: Lorenzo Pacis

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SQUAT BENEFITS (part 1)

SQUAT BENEFITS (Part 1)

Dan Keegan | Owner Temple Gym

Squat Benefits

“Here are some of the main benefits of incorporating squats into your routine”

Looking to improve your overall balance, get stronger legs and improve whole body muscular development? Then adding more compound movements like the squat and deadlift is for you! The squat is one of the best compound exercises out there, builds lower body strength and stimulates muscle growth hormones like testosterone and HGH.  

OVERALL LEG DEVELOPMENT: 

Squats hit nearly every muscle in the body, especially your legs. This is a great exercise for someone to stay fit and healthy as well as someone trying to build muscle or lose bodyfat (this is due to its overall muscle recruitment). The prime movers of this exercise are your quads, hamstrings and glutes with your calves also being activated. This movement is all about technique, please consult a professional for guidance if you are unsure how to correctly perform the squat. 

CORE ACTIVATION:  

The squat strengthens your core which helps with your everyday activities and with the effectiveness of squats they can also be more effective than specific ab training (like crunches etc) When you squat, your core muscles work to keep your spine stable and stabilize your torso. 

RELEASE HORMONES:  

This exercise increases the production of anabolic hormones in your body, like testosterone and human growth hormone. Don’t worry ladies, you will not look like a bodybuilder by doing this exercise, in fact these hormones stimulate muscle growth and repair. 

OTHER SQUAT BENEFITS: 

  • Higher metabolic rate
  • Improved heart and lung capacity
  • Stronger overall physique
  • Increased endorphin production 

The list goes on. 

DIFFERENT SQUAT VARIATIONS INCLUDE: 

  • Back squats (high back squat and low back squat)
  • Front squats
  • Goblet squats
  • Sumo squats 

*In part 2 of squat benefits, we give you a more in-depth insight into the different variations 

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GAINING MORE WITH TRAINING PERIODIZATION (part 1)

GAINING MORE WITH TRAINING PERIODIZATION

“Ever feel like when you walk in the gym and begin your gruelling training regime that you don’t seem to be getting anywhere?  ”

Do you feel like you’re just repeating the same thing over and over again- the same reps, the same amount of sets, the same exercises, the same movement range?  

Do you feel that you’re just getting more and more fatigued in your training that you tend to lose motivation, lose focus, and lose all hope in ever progressing? 

Well, I see your problem here.  

Your training does not seem to incorporate the concept of VARIATION, either in the intensity, volume, range-of-motion… I could go on! Your body has adapted to your current way of training. I can predict that when you first started training, you felt sore, tired and aching all over. But over the course of your training, your body adapted to the stimulus and stress of your training that you became stronger, fitter, more agile, etc. You were in awe of what you were able to achieve but continued doing the same thing…because it worked. Ah-ha! This is where things begin to plateau. And believe it or not, there is an easy way to fix this problem…Periodization

Periodization is a way of planning your training and involves progressively cycling specific phases/blocks of your training, depending on what your goals are. This is a great way to add variation to your training without thinking too much (unless you’re an athlete, then this is a whole new level/type of periodization).  

So how can you phase/block-out each week of your training into weekly blocks? 

Well, first you do not want to get too carried away with your training and head straight to the big-boy weights! You have to build a foundation before you progress there. After all, you have to learn to walk, before you can learn to run, right? Generally speaking each week/block can be divided into these phases: 

  • Anatomical Adaptation – building the foundations of training and exercise, adding stability to your joints and supporting structures. 
  • Muscular Hypertrophy/Progressive Overload – building muscular mass and size, increase storage capacity of muscles.
  • General Strength– increase contractile links in the muscle tissues to be able to lift at a higher intensity…getting strong! 
  • Specific Strength– building strength catered toward the preparation of the body in the range-of-motion of the particular sport or activity. 
  • Active Rest– decreasing the intensity of your training to allow your body to recover. This could also involve working on stability, changing up the tempo/rest time, range-of-motion, etc. 

How can your periodise your training without thinking too much, you ask? Keep a look out of for Part 2 as I will be discussing one Periodization model that will make training easy to track, and lead to the gains you’ve always wanted! 

Stay tuned, folks! 

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IF YOU FAIL TO PLAN, YOU PLAN TO FAIL

IF YOU FAIL TO PLAN, YOU PLAN TO FAIL

Dan Keegan | Owner Temple Gym

If you fail to plan, you plan to fail

“Do you ever feel like you are getting nowhere and don’t know why? ”

They say if you do the same thing over and over then you can’t expect a different result, they also say be consistent and the results will come. What do you believe in this scenario?

Both and here is why: 

Let’s put this into perspective from a gym training point of view (but know this is relevant to anything) 

If you go to the gym and do the same thing without planning and tracking your progress, then you can’t expect a different result to the one you are getting. 

If you plan to do the same routine for a period whilst tracking your progress and changing your routine after that period depending on the results you have achieved, then you can be confident that you will make progress and can stick to the process. 

The key here is planning, tracking and analysing over a certain period. 

Click the link below to find out how tracking your workouts will benefit you 

https://www.templegym.com.au/the-benefits-of-tracking-your-workouts/      

Do you plan what you are doing and log it to see your progress? Let’s delve a little more into this aspect: 

If you are planning without tracking your progress, how do you know if the plan is working? 

Planning will help you create structure (which is very important) but to maximise the benefits then tracking your workouts and analysing the data over a certain period is the way to go, this will tell you where you have hit plateaus, become stronger etc and will shape further programming dependent upon your goal 

Putting it all together: 

There are a few ways to start, either program your own program if you have the know-how, or consult a professional to help you construct a program specified to you and your goals.  

Click the link below to help ask yourself the right questions when setting up your program: 

https://www.templegym.com.au/ready-to-get-the-results-you-deserve/  

The planning should include scheduled program reviewing and measuring. For example, every 4 to 8 weeks you would review your program, take measurements specific to your goals and either move to the next phase or continue with the same phase. (this will be dependent on your goals and data captured) 

Make sure you have a good system for tracking and scheduling. 

The days of using spreadsheets are long gone, there are platforms available that will track your data, give you tips and techniques on chosen exercises and allow you to review and analyse.  

Looking for a great, new age platform? Ask the Temple team for access to their all-in-one training and tracking system. 

Using a planned process will make your time in the gym extremely beneficial and you can rest assured you are making the right decisions for you (data doesn’t lie) 

Key takeout’s: 

  • Plan a program to last a specific timeframe (4 to 8 weeks) Seek help if help is required.
  • Collect as much data as you can about yourself (training, nutrition, measurements, steps etc)
  • No more using spreadsheets that actually make things harder. Use an advanced training /tracking system (for access to the Temple platform, see one of the team)
  • Scheduled reviewing (every 4 to 8 weeks) analyse your data and only change your programming to suit your goals 

Need help: 

The Temple team have devised a system that will take care of every aspect of your training including your 24/7 gym membership and personal training for one very affordable price point. 

For further information, click the link below: 

https://www.templegym.com.au/welcome-to-new-wave-your-complete-training-system/   

To get started click the link below and fill in your details to secure your spot (the spots are very limited) 

http://bit.ly/newwavetemple 

Incline Barbell Bench Press Finish

BENCH PRESS BENEFITS

BENCH PRESS BENEFITS

Dan Keegan | Owner Temple Gym

Bench Press Benefits

The bench press is a tried and tested exercise that is used in any variation of exercise, the bench press has so many benefits and they don’t just relate to body building. 

If you are not utilising a form of bench press in your routine, here are some key factors why: 

Upper body strength: 

The bench press is a compound movement and therefore recruits more than just the Pectoralis muscles, you will see a massive increase in strength by utilising a variation of the bench press. 

Some of the muscles activated throughout this movement are: 

Minor and major Pectoralis are the main movers and are heavily recruited throughout each variation of the bench press. 

Anterior and Lateral Deltoid are heavily recruited throughout the movement and help lead towards a well-rounded shoulder. 

Long, Lateral and Medial Triceps are another heavily recruited muscle group throughout this movement and help to grow the major muscles in your arms, the Triceps. 

The core, lats, traps and rhomboids are all activated throughout this movement and lead to better posture and stance. 

Bone Density: 

A major benefit that you can get from doing bench presses on a regular basis is that it helps to increase the health and strength of your bones. This is because the bench press is considered a weight bearing exercise, and weight bearing exercises have huge bone building benefits. 

Weight bearing exercises such as the Bench Press forces you to hold up an increased amount of weight or pressure with your bones.  

When you do a weight bearing exercise, the extra weight which your bones hold up, which in this case are the bones in your arms, shoulders, chest, and back, forces the cells in your bones to go to work. These cells are known as osteoblasts and they are what are responsible for creating new bone cells and laying them down both on and within your bones.   

Joint Health: 

The Bench Press helps to maintain the health of your cartilage. As you age, the cartilage in between your joints starts to deteriorate and wear down, something that can cause a lack of motion, severe pain, and things like osteoarthritis.  

This is partially due to old age, but it also has to do with a lack of motion. Your cartilage is like a sponge with fluid in it, fluid that nourishes your cartilage and keeps it healthy. There is a problem though, which is that the fluid needs to be replaced on a regular basis in order to keep nourishing your cartilage. Since your cartilage is like a sponge, the nutrient depleted fluid needs to be squeezed out, that is then replaced with brand new nutrient rich fluid. 

If you want to prevent joint issues and cartilage deterioration, then bench presses are for you.   

Pushing Power: 

Pushing power is great for gym workouts as it helps with all kinds of exercises, which in turn makes you stronger and therefore helps you get more results, but the benefits run deeper than just more efficient and beneficial workouts. 

Increased pushing power helps in everyday life, we push an array of things in everyday life, as simple as a shopping trolley through to heavy items. The Bench Press will definitely aid you in these processes. 

Some of the different Bench Press variations include: 

  • Flat Bench Press 

The flat bench tends to build mass over the entire Pec. 

  • Incline Bench Press 

The Incline bench tends to have more of a focus on the upper chest and puts more emphasis on building this portion of the pec.  

  • Decline Bench Press 

The decline bench tends to have more focus on the lower pec and is key to bringing up a lagging lower chest. 

Try these out next time you are in the gym and please ask for assistance if you are unsure of the correct technique. 

 

 

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PRIME SMARTSTRENGTH TECHNOLOGY (PART 2)

PRIME SMARTSTRENGTH TECHNOLOGY (PART 2)

Dan Keegan | Owner Temple Gym

Prime Smartstrength Technology (part 2)

“The findings from the study show Prime is not just innovative but also gets you better results.”

R.I.S.E. (Research Institute of Sports Engineering), a 3rd party sports engineering research group recently performed a study on PRIME’s SmartStrength technology.    

Among the findings, the study showed that using PRIME’s SmartStrength technology demonstrated a significant improvement in maximal force output at all angles vs. a non-adjusted resistance curve protocol.

Click the link below to view the entire R.I.S.E. study.    

https://primefitnessusa.com/wp-content/uploads/2017/01/RISE_PrimeFitnessUSA_Findings_10.10.2016.pdf 

Does your gym have Prime?

Contact Temple Gym to get started using the future of strength equipment today.