Progressive Strength Club | Sport & recreation

Progressive Strength Club

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22.01.2022 Welcome to the Progressive Strength Club. My name is Alex and I’ve been training people for 4 years out of Fitness First Glen Waverley. I’ve been weight training for around 13 years, having tried and tested many different methods. I’ve always strived to continue learning better ways of doing things, so that I can improve my own training as well as the training of my clients.... This page exists because I’ve wanted to create something that is about more than just my own training. My vision is to have a community of like-minded people. People who are interested in building their bodies, developing their strength, becoming healthier and feeling better because of it. Stay tuned for client progress, training and eating tips as well as information on everything to do with hypertrophy and strength building.

16.01.2022 Choosing the harder exercises: There is a spectrum of difficulty when it comes to movements that you choose to have in a training program. Some movements will be harder than others. You might fall into the trap of prioritising the easier movements over harder ones because they are more comfortable. Be aware that you have a finite amount of energy that you can invest in each training session, and from a larger perspective, your training week. You want to be choosing movements... that target all of the major muscle groups effectively whilst keeping your strengths balanced, this is most effectively done by performing opposing exercises through their fullest range of motion with good technique (eg. If you perform an overhead press, you should also perform a pull-up/lat pulldown at some point during the week). Easier exercises do have their place in a training session, but if you invest too much of your resources into them, you will be short-changing the progress you could be making. There are some cases in which you may place isolation exercises earlier on in the training session. Although if this is done every session, you will have missed out on moving heavier weights in the long-run. At some point, lifting the heavier weight is what you have to do in order to create growth. Compound movements that have more stability, whether it be because of your body position or the use of a machine, will allow more weight to be shifted. Becoming better at these exercises will help to maximise your potential progress. Exercises that should be prioritised in your training; - Squatting or some kind of compound knee-flexion/hip-flexion movement. Squatting with a barbell is great but not for everyone, when that is the case lunges/split-squats should be the movements you focus on. - Pressing. This is not limited to the bench-press, bro. Overhead Press, pushups and dips are also effective at building muscle through your chest, shoulders and triceps. - Rowing/Pulling. If you can hang a pair of gymnastic rings over something sturdy, you have access to a wide range of exercises to strengthen your back muscles. I recommend most training sessions begin with the above movements. Towards the end of a session, you can finish with the curls/extensions/raises to compliment all of the heavier work that is completed. Train Smart!

12.01.2022 For a few weeks I’ve been testing out these body weight rows using the gymnastic rings. At the beginning of the set I try and pull my hands to my hips, simulating a very different movement compared to a traditional row. Much more Lats are involved. As the set gets more difficult I switch to the more traditional row, pulling my hands higher, but to make the negatives harder I imagine pushing the rings away from me. This again makes my Lats have to work much harder!

09.01.2022 High Volume vs High Intensity This title could be boiled down to Doing hundreds of easy reps vs Doing a handful of harder reps In my opinion, the high volume option should mainly be used for people who are;... - Learning how to use their body, building proprioception (Body Awareness). - Acclimatizing to new exercises/training environments. - Improving a specific skill through perfecting technique. - Spending a ridiculous amount of time in the gym to burn calories. That last dot-point is not where you want to end up! There is a justification for not annihilating yourself every set when you are starting off or returning back to training. As you develop the skills and technique that are required to perform movements, that’s when the real fun begins. You then have the opportunity to cash in the cheques you wrote yourself, from when you began building the foundations of what resistance training should be based upon. I don't want to hear about how many hundreds of reps you did, I want to know how hard each of those reps were, what was your intention and how was the execution. If you are looking to maximise your time and progress in the gym (good concept for other aspects of life), look to slowly transition from doing more work to finding ways of doing better quality work. Send me a message if you would like assistance in improving your training.

09.01.2022 Rack Chins/Pull-Ups A useful variation when it comes to vertical pulling movements. This will help improve your pullups as it will force you to keep your torso and hips more stable than what a traditional pull-up would. Your hips being in flexion will mean that your lats are fully stretched at the bottom of the movement, compared to a regular pull-up in which most people go in to extension and create a lot of tension in the lower back area. How to set-up:... - Barbell should be at a height on the rack that you can hang full-stretch without touching the floor. Ideally your hips start lower than your feet. - Have the chair/bench far enough away from your body to have a slight bend in the knee. - Hips should be almost directly underneath you, just like a regular pull up. The movement will become more of a horizontal row If you let your hips move too far forward/up as you pull. - Pull-up. Go down. Repeat. See more

01.01.2022 There’s a bit more to it than just picking things up and putting them down