Chest And Back Hypertrophy Workout

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Chest And Back Hypertrophy Workout

 

 

From training many male clients wanting to pack on slabs of muscle, building a chest has always been placed highly on the wish list.

But how is it done? Firstly let me make clear that there is not one single workout routine that works the best, as there are many that can have a positive effect on the body.

 

I have found great success with both myself plus clients utilizing a post exhaust workout routine. A post exhaust workout consists of applying an isolation movement directly after a compound exercise. During a post exhaust routine you will pair same muscle groups to perform supersets, the first being a taxing compound movement followed by a less demanding exercise. The idea of this training method is to further fatigue the same muscle groups, the accumulation of the damage is important to muscle building. I have also seen major improvement when using these techniques with online personal training clients

 

So here is a workout that will square your peck sand buff up your back.

Chest and Back Workout

Exercise                                               Sets/ Reps          Tempo             Rest

 

A1   Incline Dumbbell Press                1×10, 8,6,6,15         3010                 90

A1 1 Arm dumbbell Rows                    1×10, 8,6,6,15         3010                 90

 

B1 15 degree Dumbbell Press           4×8-10                       3110                  0

B2 Incline Bench Cable Fly                 4×12-15                   2010               120

 

C1 Lean away Lat pull-down               4×8-10                     3011                 0

Semi supinated grip

 

C2 Incline Cable Pullovers                   4×12-15                   2110                 120

 

 

Additional Notes:

 

3010 means
3 second eccentric (on the way down)
0 the bottom part of the  movement
1 in this case means as fast as possible but this is the concentric ( the way up)
0 the last number the finishing point of the movement

 

Keep Track of every session, meaning record the weights you lift keep your form as strict as possible AND STICK TO THE TEMPO

 

You will need a stopwatch every session STICK TO THE REST PERIODS not a second sooner or later! 90 rest means your hands are on the bar and ready to go at 85 seconds.

 

A1,A2- This means super set but check to see the rest time at the end of each exercise A’S are paired B’S and C’s Ect…..

 

 

Have fun with this and as always please get in touch with any question you may have. One of our personal trainers would love to help.

 

 

Muscle Building Back And Tricep Workout

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Variation is very important As I’m you may here very often within the fitness industry. The effectiveness of any program has a direct correlation to extent that it challenges the body.

The more familiar you become to a program the less your body will respond to it, purely because your body has become accustomed to it. Your body’s natural response to a form of stress caused my training is to become stronger.

 

A common mistake many trainees make is to stick with a program far too long, or not long enough. Aim to stick with your program for 3-6 weeks depending on the goal, but within that 3-6 week you still have multiple variables you can play with. The tempo of the exercise can be altered to add more or less time under tension, aging this will all be down to what strength quality you wish to stimulate. The number of sets is another variable that you can manipulate, sometime three sets of ten will just not cut it, get creative but always have in mind what you would like to achieve from the training program.

 

Below we have created a muscle building workout that will kick start your gains, as you can see we have used a different variety of rep schemes, tempos plus rest periods.  week 4 will be a de-load week where you will perform 60% of total volume.

Enjoy the muscle building

Exercise Tempo Rest week #1 week #2 week #3 Week #4
A1Fat grip neutral chin 10/10/8/8/6 4011 90        
A2 Close grip bench 10/10/8/8/6 3110 90        
 
B1 t bar rows 3×8-10 3010 0        
B2 wide pulldowns 3×8-10 3011    0        
B3 45 degree sup pulldowns

3×10-12

 

 

2010 120        
C1 Dips 3×8-10 3010 0        
 
C2 ez French press 3×8-10 3011 0        
C3 overhead rope ext 3×12-15 2011 100        

 

 

 

If you have any questions, or would like to book in a consultation with one of our personal trainers to discuss how you can create the body your desire,

Please get in touch.

Shoulder And Bicep Workout

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Shoulders and Bicep Workout

 

Everyone loves the idea of wide shoulders and bulging biceps but how many of us actually achieve this?

 

To get the most out of your shoulders as well as biceps you should try to include a variety of volume plus angles.

 

Below is a workout that will have you looking like a superhero!

 

Exercise                                                     Sets/ Reps               Tempo           Rest             

 

A1 Neutral Grip Shoulder press                        4×6-8                           4010                 10

A2 Neutral Grip Shoulder press                        4×12-15                       2010                 90

 

B1 Close Grip Preacher Curl                              4×6-8                           4010                 10

 

B2 Close Grip Preacher Curl                             4×12-15                       2010                   90

 

C1 Seated Lateral Raise with                              3×10/10/10               3010                  90

External rotation

 

C2 Incline Hammer Curls                                    3×10/10/10              3010                  90

 

 

Workout Notes:

 

The A’s plus B’s are super sets; you select a weight that you can complete 15 reps with. Begin With a set of 6-8 reps, rest 10 seconds the complete 12-15 reps at a two second eccentric tempo. Once you complete 4 sets of A’s move on to the B’s, or you can complete one set of A’s rest 90 seconds then complete one set of B’s.

The C series are drop sets; complete 10 reps, drop the weight, a further 10 reps drop the weight and then complete the final set of 10 reps.

 

Enjoy!

 

If you would like help to reach your true training potential, please get in touch; one of our personal trainers would love to help.

 

 

 

Abs In a Month?

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Is it really possible to see my abs in a month?

 

 

In this day and age we have grown accustomed to everything becoming faster plus more accessible. With fitness it seems the same trend has set in, we all want results yesterday!

 

But is it really possible to see your abs in 30 days? So you hit the gym for a whole week yet no results. You decided to really go for it on week two but in your head you’re already defeated.

Why is this so hard, am I expecting more than what my genetics and physiology will allow?

 

Immediately results are always expected; a smaller waist, bigger biceps; squared pecks and chiseled abs are always high on the fitness wish list.

 

If you’re running thin on patients or if you feel this fitness malarkey isn’t for you, rest assured there is light at the end of the tunnel.

 

Getting on Track

You could lose a lot more fat than you would think possible if you actually knew how much you are over eating. I have seen many clients achieve rapid results just by keeping a food diary then bringing the calories down to optimal then creating a deflect in calories. Research shows that the majority of us consume more than 50% of our calories from carbohydrate; this approach is not for everyone. Your diet should be adapted upon body type, body composition plus activity level.

A good head start on beating this carb extravaganza is to aim to consume some protein at every meal and to load up on the veggies. Get creative with your food, balanced meals alongside controlled portions will turn you into a fat burning furnace whilst improving your body composition! Think outside of the cereal box

How many Crunches should I do?

My answer to that question is; not that many. Some of the best ways of seeing your abs in a short space of time do not involve doing any crunches at all! If you would like to burn tones of fat, use a mixture of multi-joint compound exercises alongside cardio. Training with the most bang for your buck exercise will result in more calories burned leading to fat loss. If you’re pressed for time train in a circuit fashion this way you can kill two birds with on stone and get ripped without any crunches!

An example of this style of training is below; remember you do not need to use all your tools at once.

 

Exercise                    Tempo     Sets/ Reps             Rest

A1 Split Squat           3010           5×10-12               30 seconds

A2 Lat Pulldown       3011           5×10-12                30 seconds

A3 Leg Curls             4010           5×8-10                 60 seconds

 

 

Can I see my Abs Yet?

It is important to keep track of your progress but I encourage clients to do this with the mirror rather than the scales; remember we want fat loss not just weight loss. If I was to tell you your going to lose 1-2lbs per week but by the end of the month you’d have shaved inches off your waistline would you take that? I’m sure most people would.

 

Another reason to focus on fat loss, over weight loss is, the lower your body fat the bigger and more defined your muscles will look…. Result!

 

So how do you see your abs in 30 day?

 

Priorities training

Be accountable for what you eat

Don’t over complicate things

Take Ownership

Focus on what you do want to happen and less of what you don’t

Determination

Be Consistency

Train hard, then train harder, and you’ll see your abs in 30 days.

 

if you too would like to see your abs, please get in touch, one of our personal trainers would love to help.

Back And Shoulder Workout

Back And shoulder Workout

 

Doing back and shoulders at all this week? Try some of the exercises we do in this video! One more thing, Tirrel Grant is always saying how important it is to increase the intensity of your workouts! So don’t slack!

clink below

 

if you would like to take your physique to a all new high, please get in touch, one of or personal trainers would love to help.

16 Fitness Tips For January 2016

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16 Fitness Tips For January 2016

 

 

  1. Find a form of training or physical exercise that you enjoy and will be able to stick to.

 

  1. If you’re struggling for motivation get yourself a personal trainer or training buddy.

 

  1. Block training sessions out in your diary to ensure you stay organized.

 

  1. Don’t compete with anyone other that yourself.

 

  1. Focus on where you would like to get to, not where you used to be.

 

  1. Make small sustainable changes to your diet.

 

  1. Make fewer excuses.

 

  1. Have a plan ready so that the time spent in the gym is productive.

 

  1. Have a training goal

 

  1. The training goal chosen should not contradict your training plan.

 

  1. Drink more water

 

  1. Move more

 

  1. Train consistently, longer than 6 weeks

 

  1. Take ownership

 

  1. Factor in sufficient rest and recovery

 

  1. Enjoy the journey and Believe in yourself

 

 

 

For more information on how to make 2016 your fittest year, please get in touch, we would love to help.

 

Model: Sonia Yasmin Ali

www.isya.co.uk

Think Yourself Fit

 

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Think yourself Fit

 

With the New Year looming and all of the Christmas parties in full swing it can be really easy to give up on all of the work you’ve put in this year. But fear not as long as you adopt the right attitude you can make it out the other side unscathed.

Have in the front of your mind how much you have accomplished plus all that you’re yet to achieve. Ensure you have a clear set of goals, this will enhance productivity also motivation to conquer the fitness fit list that was created by yourself. Think your self fit, everything is created in the mind then in reality. With the right mindset you are sure to a much better chance of staying on track in tis festive season.

I’ve always believed that it’s much easier to be consistent with training rather than to adopt a start stop approach. Remember a little something is better than a whole load of nothing when it comes to exercise. A 15-minute interval session will do a world of good compared to a session missed. Balance Is essential, so why not aim to create time to fit in some training plus be social with your friend’s and family. Or even go one better and invite them to the gym with you. Give yourself the best shot at success by planning ahead, getting together some sort of training pattern will ensure your goal still seem attainable as we head into the new year.

Get prepared Mentally with a list of obstacles that may stand in your way and then a solution to each of them, think damage limitation. We all know that the Christmas period can easily spiral out of control into a whirlwind of calories especially on Christmas day. I myself really love the Christmas season and will be the first to admit than on Christmas day my plate is fully loaded! But so long as everyday doesn’t mirror this you’ll be absolutely fine. Enjoy yourself but try not to turn it into a binge that lasts a few days that when you’re asking for trouble.

Think yourself fit, know that you will have a great time over the next few weeks but you will also stay focused on the long term goal of getting in shape think yourself fit, think long term happiness over short term pleasure.

 

What ever you do have yourself a very Merry Christmas, if you would like us to conjure you up a plan to combat the Christmas calories please do get in touch.

 

Train For Fat Loss

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Andreea Tina Director at Probodystyling
and Tirrel Grant Train for fat loss at the Gym Way London Marble Arch

 

 

 

If you would like to train for fat loss at one of our locations in  please get in touch

Previously I Found The Gym A Bit Of A Chore

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I decided to book a 12 week program with Tirrel in September having found myself increasingly demotivated when it came to going to the gym and eating healthily.

Tirrel really helped me focus by putting me through a tough but fun program which involved 3 weight training sessions a week (with 2/3 cardio sessions done on my own). Having previously found the gym a bit of a chore I now have much more enthusiasm thanks to the varied exercises and work outs that Tirrel has taught me.

 

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In addition to the training Tirrel asked me to follow a set nutritional plan – he talked me through in detail the types of foods I should be eating and the quantities. While the diet plan was strict it still gave me flexibility to add some cheat meals in at the weekend which certainly makes things more sustainable. The plan was updated every 2/3 weeks based on my progress. I found Tirrel’s guidance and knowledge on nutrition invaluable as this was certainly something which had held me back from getting the results I wanted in the past.

I would certainly recommend Tirrel to anyone who is looking to get into better shape and improve their fitness. On top of this he is also a top bloke, despite being an Arsenal fan!

 

Get The Right Balance For Fat Loss

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Get The Right Balance For Fat Loss

 

Do you ever find yourself making the decision to pick up a better eating routine and begin to workout then something happens in the very beginning to throw you off track? This happens to a lot of us and it may seem to easier to give up all together rather than see it through. This all or nothing attitude is not necessarily the best approach especially if this is all new to you. A little slip up isn’t the end of the would and you defiantly throw the rest of the week out of the window as every day is a new opportunity to get things it right or better.

 

Training

 

If you’re results driven, training every day may seem like a good idea, more is better right? However recovery is very important on your journey to a new you, training with the most efficient t stressors to elicit the desired adaptation whether it be fat loss, strength or muscle gain. Structure your workout plan to fit your working week, it may also be a good idea to have the most taxing training days when you feel recovered plus energized.

 

Below are a few examples of training frequencies that could work for you, the days that are not listed should be recovery days.

 

Option 1

Monday

Thursday

Friday

 

Option 2

Monday

Wednesday

Friday

 

Option 3

Monday

Tuesday

Thursday

Friday

 

Nutrition

 

A healthy nutritious diet can be enjoyed and doesn’t always need to 100% strict you should allow room for flexibility. Here at Square Mile Fitness we believe in starting with smaller changes that will have the best impact on your health and well being whist steering you closer to your fitness goals. Following a nutrition plan doesn’t need to be boring, the more creative you get the better, the more you enjoy what you’re doing the loner you will stick with it.

 

If you would like help putting the fun back into what you do whist achieving positive changes within your mind and body please get in touch.