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THE BACKBONE OF YOUR BACK PROGRAM

THE BACKBONE OF YOUR BACK ROUTINE

Dan Keegan | Owner Temple Gym

21ST JANUARY 2019

The Backbone Of Your Back Routine

“Which exercises are going to work best for you”

Your back workout can be as easy or hard as you want to make it, the key is preperation as there are so many different variations of similar exercises for back, from lat pull-downs to pull-ups, seated row to bent over row, the list goes on. Lets face it you are not going to do all of them in one workout. 

Which exercises are going to work best for you? 

Today we will run through some of the fundamentals for beginners (pending you are healthy and have no injuries to prevent you from performing these exercises): 

Pull-up: 

Pull ups are very efficient because each and every single pull up works out your biceps, triceps, forearms, wrists, grip strength, lats, shoulders, and your core. Don’t get me wrong we are not trying to work all of these muscles but inadvertently they will come into play which means your overall strength and therefore performance in the gym will improve quicker.  

Try assisted pull-ups or using bands to help when starting out, this will ensure form is correct and you are pulling with the correct muscles. 

Bent over row: 

The bent over row is a compound exercise, working many muscle groups. The main muscle group targeted is your back, the lats and rhomboids. Pulling the weight higher to your chest works your upper-back muscles, while pulling the weight closer to your waist works your mid-back muscles. 

Start using a barbell with very minimal weight to ensure the correct technique, once this is correct and you feel comfortable you can start increasing the weight which will give you great shape. 

When starting your back routine ensure these movements are the backbone of your routine and you will engage the majority of your back muscles as well as a vast array of other muscle groups that will fast track your progress should you not be doing these exercises. 

A sample routine for a beginner may be: 

Pull up 3 sets of 10 

Bent over barbell row 3 sets of 12 

Seated cable row 3 sets of 12 

If these exercises are something you cannot perform and need an alternative please contact the Temple team to organise your free consultation 

What Makes a Good Trainer | Temple Gym

WHAT MAKES A GREAT TRAINER

WHAT MAKES A GREAT TRAINER

Lorenzo Pacis | Temple Gym

What Makes a Great Trainer

“Coaching is unlocking a person’s potential to maximise their growth.”

Now, I’m not going to take full credit for this quote that struck me hard.

I was going through the Instagram of a long time friend of mine, who also happens to be an Exercise Physiologist/trainer in Sydney. He quoted a man named John Whitmore who said this quote regarding the topic of ‘coaching’:

“Coaching is unlocking a person’s potential to maximise their growth.”

Being in the industry that I am in, along with other Exercise Physiologists (EP), this is where we as EPs can utilise our years of training and education from University to regurgitate what we’ve learnt to those who seek help from our services. As EPs, we are trained to educate, motivate and inspire others to live a healthier and active lifestyle. But there can be a difference between an effective Exercise Professional and Educator, to those who cannot lead those in the right direction.

So what makes a GOOD COACH/TRAINER?

These are the number of qualities that I believe, make an effective trainer:

Motivated

A coach represents someone who is motivated to help those who seek guidance. They have a solid foundation of knowledge and understanding of the key concepts that will help lead their clients on the right direction.

Inspiring

A coach continuously inspires individuals to become the best version of themselves. They remind them of their goals in pursuit of excellence.

Educated

A coach is able to apply their knowledge and put it into practice. They are able to provide valid and evidential reasoning behind exercise and its benefits for an individual’s goals.

Accountable

A coach understands an individual’s strive for excellence and sets themselves accountable for their results and successes in their journey.

Friendship

Despite the hardship of training and maintaining utmost professionalism, coaches also are able produce, maintain and continue a friendship with their clients in and out of the gym.

What Makes a Good Training Program? | Temple Gym

WHAT MAKES A GREAT TRAINING PROGRAM

WHAT MAKES A GREAT PROGRAM

Lorenzo Pacis | Temple Gym

23 February 2018

What Makes A Great Training Program!!!

Especially here on the Gold Coast, the gym and exercise culture as grown, significantly as result of multiple factors- social media being one of the major culprits.

And with the huge influences of Facebook/Instagram models, this led us to invest so much of our waking hour on our phones trying to figure out how to be and look like our so-called ‘idols’. Whatever your motivation is, we all have to start somewhere,  right?

For any beginner, amateur of even regular gym/fitness goer, you’re probably asking these questions:

Where do I begin?

As you can see, I’ve only put one question, despite me emphasising the word ‘questions’ above. I believe this is the ONE question you should be asking, regardless of your experience level. I am not going into huge detail but I just want to highlight the 3 KEY POINTS to a GREAT PROGRAM:

Consistency/Compliance

Wherever you may be starting, one must comply to the program given to them and consistently adhere to the training you’ve committed to. This goes hand-in-hand with commitment. Without this, you’re not going to be where you would want to be. We all tend to drop off every now and then, which is purely human. The important thing to do is get yourself back up on that horse and continue your journey.

Form/Technique

The saying goes, “it’s not all about the quantity that you lift but the quality. Never sacrifice your form over the weight.

Pretty much common sense.

Do not lift a weight that your ego coerces you to lift. Focus on maintaining good form at a light weight/intensity. Not doing so will increase your risk of injury and delay your progress of becoming an Instagram model J. Have a trainer analyse your form/technique to see where you need ‘fixing’.

Progression

So you think adding 2 kg to your Squat in a year is good progress? And you think squatting or deadlifting with a rounded back at max weight is good progress? Sticking to the same weight, repetition range, exercises or routine for a long period of time will not increase your progress. Better yet, it will lead you to plateau and halt your progress toward your goal. Add variation to your program, mix up the weights/intensity, change up the repetition/volume, change the order of exercises, vary the tempo at which you execute each repetition of an exercise.

In addition to the these few variation variables, the best way to progress and see results quick is to UNDULATE YOUR PROGRAM.

Unsure of what this is and how this can help you progress…?

BOOK IN A SESSION WITH ONE OF OUR TRAINERS!

How important is TEMPO

[vc_row][vc_column][separator headline=”h2″ style=”center” width_style=”fullwidth” margin=”45″ title=”How important is TEMPO for weight training?”][/vc_column][/vc_row][vc_row][vc_column width=”2/3″][vc_single_image image=”6277″ img_size=”full” style=”vc_box_shadow_border”][vc_column_text]What is Tempo?

No it’s not the name of the gym!

It is the duration of each repetition of an exercise, the amount of seconds spent during isotonic (concentric/eccentric) contractions. I see a lot of people at the gym throwing weight like it was on fire, assuming that the quicker they do it, the faster they will get results… No, no, no! Don’t just go through the motions of performing the exercise by completing the set amount of sets and reps. Take into account the amount of time spend per each rep (time under tension (TUT)). Concentric Loading is still beneficial in creating muscular damage, but Eccentric Loading has been shown to create the majority of the damage during the set.

 

Why is Tempo so important?

Although Tempo does not take precedence over Progressive Overload or Mechanical Load (this is for another day…), it is still important in adding variation to your training. It leaves your muscles guessing, in order to adapt to the given stressor. Focus on increasing the TUT that your muscle tissues has to endure.

 

How can you incorporate Tempo into your training?

Simple. As above, Tempo is the duration of each repetition. Each repetition is composed of a 1) Concentric Phase (muscle shortening), 2) Eccentric Phase (muscle lengthening), 3) Isometric Phase (increase in muscle tension without change in length) 4) Midpoint/pause.

Barbell Wide Squat

Sets 5 sets

Intensity 75 % 1RM

Reps 12-12-10-10-8

Phase Hypertrophy

Tempo 4010 (seconds)

4-  Eccentric contraction (lowering of the Squat)

0-  Lowest point of Squat (no pause)

1-      Concentric contraction (pushing bar up against gravity)

0-      Highest point of Squat (when knees are extended)

 

Give it a go, you won’t be disappointed[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text css=”.vc_custom_1452233897288{padding-top: 8px !important;padding-right: 8px !important;padding-bottom: 8px !important;padding-left: 8px !important;background-color: #efefef !important;}”]

5-day Free Trial

Let us help you get over your InGYMidation with a 5-day free trial of our gym. With this pass, you’ll get five consecutive days to try out a facility, meet our people and test out our classes.

If you like our fitness facility, then we will welcome you into our family with open arms. Simple fill in the form below. Strictly 1 x guest pass per person.[/vc_column_text][vc_column_text css=”.vc_custom_1452222599263{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 8px !important;padding-right: 8px !important;padding-bottom: 8px !important;padding-left: 8px !important;background-color: #efefef !important;}”]

Try Before you Join

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Muscle Building

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Muscle building for beginners

Once mastering the correct technique and strengthening the communication between mind and muscle, then you are ready to begin building muscle. The neurological system together with lifting technique can be a difficult and complex system to comprehend, however once you are aware of the vast amount of health and lifestyle benefits it can produce, your training will mean all the much more to you.

Now onto lifting… and there are many ways to get bigger, stronger, and fitter. The way that I have found works best for me, is to begin training with a weight that you can comfortably perform 12-15 repetitions to warm up. Then have a go at performing your next 3 working sets at weights conforming of 10, 8, and 6 repetitions, respectively.

During the initial month of training, aim to complete 3 full-body training sessions per week, incorporating squats, deadlifts, and bench press into your routines. Sticking to full body training initially will assist in preparing the body for split muscle group training, and avoid early fatigue. It’s optimal to perform free weight training during this period, to assist in building joint stability and functional body strength… Remember, building the basics will allow you to progress to more difficult exercises. However, without a trainer or training partner this can sometimes be difficult for beginners, therefore machine weights may be more appropriate to assist in building muscle before progressing to free weight training.

Continuing on from this period, you may begin to split your routine to focus on a selected muscle group each session.

Below is an example of what you you can do for your first month of weight training.

(Please remember all movements require the correct technique to avoid injury, I suggest consulting a fitness professional to ensure your technique is good before performing these exercises)

MondayWednesdayFriday
SquatsDeadliftSquats
Bench pressShoulder pressBench press
Lat pulldownSeated rowLat pulldown
Bicep curlTricep pulldownBicep curl
Standing calf raiseSeated calf raiseStanding calf raise

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5-day Free Trial

Let us help you get over your InGYMidation with a 5-day free trial of our gym. With this pass, you’ll get five consecutive days to try out a facility, meet our people and test out our classes.

If you like our fitness facility, then we will welcome you into our family with open arms. Simple fill in the form below. Strictly 1 x guest pass per person.[/vc_column_text][vc_column_text css=”.vc_custom_1452222599263{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 8px !important;padding-right: 8px !important;padding-bottom: 8px !important;padding-left: 8px !important;background-color: #efefef !important;}”]

Try Before you Join

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THE ZUU has arrived to Temple Gym – Liberating Human Movement

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STRENGTH – FITNESS – ENDURANCE

ZUU was created by Nathan Helberg right here on the Gold Coast.

Nathan had a mind-opening experience with his gymnast brother. Although quite strong Nathan had found that he had lost full ranges of movement but worse still, he had lost strength through those ranges. Nathan then set about creating a body-weight style of training to regain these ranges but also a level of conditioning that traditional methods weren’t able to bring.

The ZUU name came about when his wife observed the animal movements he was performing in the backyard. It’s stuck ever since!

ZUU is now used in Elite Sports, Armed Forces and Tactical units around the globe.

ZUU will help you become more mobile with fantastic improvements of strength through range, strength endurance, cardio vascular health, character, resilience and much more.

The resilience ZUU builds is second to none. Our training is hard and honest where failure is very much apart of it.

Get A Touch! #GAT

∙ CULTURE ∙ CULTURE ∙ CULTURE!!! ZUU culture is the most important part of ZUU. The “ZUU get a touch” (high 5) is where our culture begins. When you greet someone with physical touch, you open the pathway of communication between them and you – we are in this together from start to finsh.

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5-day Free Trial

Let us help you get over your InGYMidation with a 5-day free trial of our gym. With this pass, you’ll get five consecutive days to try out a facility, meet our people and test out our classes.

If you like our fitness facility, then we will welcome you into our family with open arms. Simple fill in the form below. Strictly 1 x guest pass per person.[/vc_column_text][vc_column_text css=”.vc_custom_1452222599263{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 8px !important;padding-right: 8px !important;padding-bottom: 8px !important;padding-left: 8px !important;background-color: #efefef !important;}”]

Try Before you Join

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How important is core stability?

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How Important is Core Strength?

Simple answer:

Extremely important

Long answer:

According to our in-house exercise physiologist: Core stability ensures that our spine and surrounding musculature is protected from injury, both in static and dynamic movements. Whether we are performing Olympic lifts, running a marathon, or lifting shopping out of the car, our core stability is vital in effectively producing and transferring force through the body, while maintaining safe and stable postures.

So what exactly is core stability?

It’s a good question to ask since it’s often assumed that core musculature starts and stops at the superficial muscles we see forming our 6 packs. This is not the case! These muscles are built for mobility, not stability.

Our core is made up of many muscles, and many of which are hidden beneath the exterior musculature that people typically train. These include the transverse abdominis, multifidus, pelvic floor, and believe it or not… our diaphragms too. These muscles are built for stability, not mobility – meaning when they contract, they do not move our body parts, but instead create an important pressure system within our abdomens to stabilise our trunks throughout movements that our mobilising muscles take care of.

The easiest way that I like to explain this function is imagining that you have a soft drink can. You have the lid (diaphragm), the bottom (pelvic floor), the main body that you hold (transverse abdominis), and somewhere around that can will be a joining line of the metal (multifidus). And when that can is sealed and intact, the soft drink cannot spill – ‘the pressure system is stable.’

If any one of those structures were either damaged or not working properly, the soft drink would spill and ‘the pressure system would fail.’ This is exactly the case with our core stabilising muscles. If any one of those key muscles (transverse abdominis, multifidus, pelvic floor, and diaphragm) are weak, inactive, or ‘lazy’, the pressure system within the trunk fails, meaning that our core is not stabilised. The problem can often be due to poor muscle activation patterns, poor muscle endurance, or simply not knowing how to correctly activate them. And remember, we can’t strengthen a muscle that we can’t activate!

It’s a good idea to practice activating and holding these muscles on during static postures, and then progress to dynamic movements. Eventually, you will be able to stabilise your trunk through all movements, including gym exercises, which will assist in strengthening these muscles further.

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5-day Free Trial

Let us help you get over your InGYMidation with a 5-day free trial of our gym. With this pass, you’ll get five consecutive days to try out a facility, meet our people and test out our classes.

If you like our fitness facility, then we will welcome you into our family with open arms. Simple fill in the form below. Strictly 1 x guest pass per person.[/vc_column_text][vc_column_text css=”.vc_custom_1452222599263{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 8px !important;padding-right: 8px !important;padding-bottom: 8px !important;padding-left: 8px !important;background-color: #efefef !important;}”]

Try Before you Join

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Strength Training for Women

[vc_row][vc_column][vc_custom_heading text=”The Importance of Strength Training” google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:700%20bold%20regular%3A700%3Anormal”][vc_single_image image=”20158″ img_size=”full” alignment=”center” style=”vc_box_shadow_border” onclick=”zoom”][vc_column_text]How many women out there aren’t too sure of what to do when it comes to the gym and exercise? How many of you walk into a gym, plonk yourselves on the treadmill and stay there for an hour trying to burn as many calories as possible? And how many of you avoid strength training because you “don’t want to get big”?

It’s time to investigate the many myths surrounding strength training and get rid of the stigma attached for so many women.

Firstly, many women miss out on the numerous benefits of resistance training due to the fear of getting too muscular. This is a misconception! It is not in the female make-up to develop this way… we have too much estrogen! Instead, adaptations relating to strength training typically involve strength and endurance improvements that allow us to perform various functional movements more easily.

So why is strength training so important for us ladies?

  1. Healthy bones! Strength training becomes increasingly important as we age due to the hormonal changes that we experience, particularly after menopause. With age we naturally lose bone strength which increases our risk of injury and developing osteoporosis. Placing our bones under some stress (good stress) with strength training helps build and maintain our bone mineral density, limiting the natural effect of aging.
  2. Weight loss! Often the number one reason us ladies join a gym. Well, believe it or not strength training is proven to be more effective at achieving weight loss compared to cardiovascular type exercise (like running, cycling etc.). As our lean muscle mass increases, so does our resting metabolism. This means that our body will be burning more energy compared to before… even at rest!
  3. Strength! Lifting weights increases a women’s strength, making it easier to accomplish activities that we perform daily, such as carrying the shopping bags, or lifting the children.
  4. Disease risk! Strength training has also been proven to reduce many of the risk factors contributing to various chronic diseases, such as high blood pressure, high cholesterol, and high blood sugar levels. Strength training can effectively reduce your risk of developing obesity, type II diabetes, cardiovascular disease, and even depression.
  5. Athletic performance! For those of you sportys out there, strength training can improve athletic ability. Targeting the correct muscles and movement patterns can significantly improve performance and reduce risk of injury. Sport-specific exercise as well as cross-training has been shown to provide numerous benefits.

It is never too late to start, and you are never too old! There is a strength training program out there for everyone. If you are looking at starting strength training… firstly, VERY GOOD DECISION. Secondly, our exercise physiologists here at Temple Gym will be happy to assist you to ensure you’re on the correct path to achieving a safe and healthy strength training routine.[/vc_column_text][/vc_column][/vc_row]