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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.    

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NEW WAVE TRAINING SYSTEM BENEFITS

NEW WAVE TRAINING SYSTEM BENEFITS

Dan Keegan | Owner Temple Gym

New Wave Training System Benefits

“Unlock your true potential and get the results you deserve”

We have been through what the system entails and the key features, how are these features going to benefits you and help you get the results you deserve:   

One of the things we wanted to achieve was a system that would look after our clients around the clock, we want to be there for you every step of the way.   

Yes, we are with you when you are at the gym, but what about the rest of the time?   This is where we have come up with features set out to benefit you with solid data and taking out the guesswork.   

  • Are you achieving what you set out to achieve?
  • If so, do you know how you got there, and therefore how you are going to maintain it?
  • If not, what do you feel is holding you back? 

These are all questions we have asked ourselves in the process of building a new and very innovative training system. We have broken down the barriers that may stop the everyday gym goer from getting the results they deserve. 

We know the system has some amazing features like: 

  • Personal training
  • 24hr Gym membership
  • Personalised plans
  • Online training and tracking system

(refer to “welcome to new wave blog” for further information) 

Apart from the amazing features, here are a few of the key reasons you will be successful: 

Education: (knowing how to perform exercises, make healthier choices and why you are doing it) 

Through a personalised journey that will feature personal training, regular check-ins with your Temple trainers and an online training system, you will be educated, supported and guided through a fitness journey that will not only take care of you whilst you are in the gym but we will be with you wherever you go. Questions or queries will be answered daily as we move to a streamlined system which is set out to do one thing, GET YOU RESULTS.  

Accountability and motivation: (through the tough times, we will be there to help and keep you accountable) 

We understand that everyone has busy lifestyles and that sometimes health and fitness takes a back seat, however without your health and fitness, everything else will not be as efficient.  

This is where we come in, to produce guided sessions and regular check-ins to keep you accountable to your goals, with adjustments made as we go along to best increase your chances of success. 

Affordability: (This is a major reason most general gym enthusiasts are not getting the help they rightfully deserve) 

If Personal training was included in your membership, would you take advantage of it to get your best results? 

We believe affordability is a major reason every gym goer is not utilising a Personal trainer and a major reason we see so many people come and go without getting results, because they simply don’t know how and cannot afford it.  

We have come up with a solution that brings education, motivation and accountability to your sessions with a very, very affordable, all-inclusive price point. 

PACKAGE OPTIONS AVAILABLE: 

PERFORMANCE: $134.95 

Includes: 

  • 5x PT sessions
  • 24hr gym access
  • Personalised plans
  • Online training and tracking system 
  • Regular check-ins

ENHANCED: $89.95 

Includes:   

  • 3x PT sessions   
  • 24hr gym access   
  • Personalised plans 
  • Online training and tracking system 
  • Regular check-ins 

LIFESTYLE: $64.95 

Includes:   

  • 2x PT sessions   
  • 24hr gym access   
  • Personalised plans   
  • Online training and tracking system 
  • Regular check-ins 

Contact the Temple Team to secure your spot “first release is very limited” 

Info@templegym.com.au 

(07) 5562 0715

0R4A2016

READY TO GET THE RESULTS YOU DESERVE?

READY TO GET THE RESULTS YOU DESERVE?

Dan Keegan | Owner Temple Gym

Ready To Get The Results You Deserve?

“The results you deserve may be closer than you think. Unfortunately, if you don’t know the path, you may never get there. ”

What is your goal and WHY is it Important to you? 

This is an important aspect of getting results, your health and fitness is like any other aspect of your life, you have your good and bad days, if you have a strong enough WHY then you will be more determined, energetic and motivated to keep going and get off the couch to that next gym session. 

(a little tip, write your goal and reason “WHY” somewhere you can see it everyday, this will help motivate you) 

Now you have your goal and WHY it is important, what now? 

Now you are pumped and ready to go, lets put that extra energy and motivation to good use. 

Here are the key aspects we run through to get you started on an achievable path to success: 

Everyone has different lifestyles, careers, commitments and goals, so lets get planning. 

What is your short term goal (1-2mnths)- 

It is important to know this but also know realistic timeframes, you don’t want to set yourself up for failure by having an unrealistic goal. All good things come to those who wait and training is no different, it may not happen overnight but it will happen. 

What is your long term goal (6mnths +)- 

This should be a lead on from your short term goal, for example: 

  • Short term- train 3 times per week consistently, change nutrition by xyz and start building muscle etc.
  • Long term- train 5 days per week, have caloric intake and protein consumption at a certain level and gain 8kg of muscle etc. 

Are there any other barriers holding you back or that have held you back in the past- 

This is where you would have anything that can hold you back or stop you from training. From this exercise you will be able to work out which days you have commitments and therefore cannot train, and when you can commit to your training, put this up on the wall with your goal and reasoning “WHY” and you are nearly there. 

Previous or current injuries 

This is straight forward, you know your body and some of these injuries need to be managed whilst some need to be re-habilitated throughout your sessions. 

Occupation and activity level 

This gives a good guide as to how much cardio and high intensity work you should incorporate into your workouts and where your caloric intake should be to suit your goals. 

With your Nutrition, are you- 

  • Well informed
  • Know what to do but don’t do it
  • Need assistance 

You can make major or minor changes to your nutrition and it can make a major difference, you may be eating all the wrong foods and need to start moving to healthier options or you may be eating healthy options but need to change the serving size to suit your goals. 

Whatever the case may be, it can be done all in one hit or incrementally dependant on your goal and your commitment to achieve it. 

By now you have everything you need to achieve the results you deserve and for any help on the above factors or to join the most complete system on the market “NEW WAVE” contact the Temple team and we will be in touch. 

Info@templegym.com.au 

(07) 5562 0715

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PRIME SMARTSTRENGTH TECHNOLOGY (part 1)

PRIME SMARTSTRENGTH TECHNOLOGY

Dan Keegan | Owner Temple Gym

Prime Smartstrength Technology

“Fimd your Prime and maximise your training benefits”

Strength In Numbers. 

PRIME is changing the world of strength training equipment. Through a keen focus on craftsmanship and innovation, PRIME has created a portfolio of the most elite strength equipment in the world. The cornerstone of PRIME’s plate loaded and selectorized equipment is their patented SmartStrength technology.   

 

What is SMART STRENGTH? 

SmartStrength is a revolutionary built-in variable resistance technology. With SmartStrength, a user has the ability to move the peak resistance throughout the range of motion of an exercise, meaning, a user can train a muscle in the shortened position (end of the motion), medial position (middle of the motion) or lengthened position (beginning of the motion). This manipulation of the strength curve means more muscle fibre recruitment, from origin to insertion. A game changer in strength training. 

How it works? 

First, it’s important to understand that our bodies all have a natural strength curve, meaning we are naturally stronger at certain positions of an exercise motion (typically lifters are weakest in the shortened position of the exercise).  

This highlights the key limitation of traditional strength equipment; a single resistance load throughout the entire exercise motion.  

Without the ability to manipulate the resistance of an exercise, a user can only challenge a portion of the musculature being isolated. In other words, a majority of the muscle is not being trained at the maximum output potential.  

Over the past several years, the concept of VRT (Variable Resistance Training) has seen a rapid growth in popularity – in large part, because it addresses this issue of resistance, and how it relates to output. VRT tools such as bands and chains offer the ability to increase (progressive resistance) or decrease (regressive assistance) the resistance at specific points in the exercise motion, increasing the overall output potential of an exercise.  

PRIME’s SmartStrength technology has taken the principle of VRT and applied it to selectorized and plate loaded strength equipment. With SmartStrength, PRIME equipment features a built-in VRT tool, giving the user a controlled and consistent ability to manipulate the peak resistance throughout the exercise motion.

(next week we bring you an independant study on how beneficial the Prime technlology can be for you and your training, stay tuned)

Contact the Temple team to start taking advantage of the Prime benefits today.