Kyle Stone Fitness | Sport & recreation

Kyle Stone Fitness

Phone: +61 498 830 644

Address: 193 Nursery road, Holland Park 4121 Mount Gravatt, QLD, Australia

Website: https://www.trainerize.me/profile/kylestonefitness/Kyle.Stone

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24.01.2022 Fun fact: Despite most people claiming that arms grow the best with low load high volume (12-20 reps) training, both the Biceps & Triceps are actually fast-twitch dominant muscle groups. This means that they should be mostly trained with heavier weights (5-8 reps), as fast-twitch muscle fibers grow the most in response to high intensity training. . Techniques that maximise Metabolic stress like high reps, short rest periods and blood flow restriction are still great options, ...however they shouldn't be prioritised over your heavy sets. . . . . . . . . #personaltraining #onlinecoach #pt #gym #fitness #bodyduilding #gains #arms #biceps #triceps #buildmuscle #workout #curls #dumbbells #muscle #fitnessmotivation #health See more

23.01.2022 Here are two great Quad exercises you can do at home with no equipment needed! . 1. Reverse Nordics 2. Sissy squats .... The focus with both of these exercises should be to go as deep as possible to maximise the stretch & tension on the quads, as well as increasing the force your muscles are required to produce to get back out of that position. . Also really focus on keeping your core nice & tight as you decend into the movement to prevent excessive extension through your spine. . . . . . . . #personaltraining #onlinecoach #bodyweight #calisthenics #bodyduilding #quads #legs #legday #gains #workout #fitnessmotivation #fitness #health #homegym #homeworkout See more

23.01.2022 Going back to the basics . I am beyond excited to get back into the gym, however this break has forced me to get creative in finding effective ways to target each muscle group, as well as forcing me to go back to the basic movement patterns to idenify any weak points that need to be addressed. ... #personaltraining #onlinecoach #fitness #workout #workoutmotivation #fitnessmotivation #bodyduilding #gains #calisthenics #bodyweight #pushup #gym #homegym #fit #healthyliving See more

21.01.2022 As the name suggests, the Triceps are made up of 3 heads, each of which produces it's highest amount of force at different shoulder angles. . The lateral head contributes to elbow extension force at just about every shoulder angle, however it contributes its highest amount when the shoulders are around a 90-degree angle. . Therefore, most skullcrusher variations are great choices to develop the lateral head of the Triceps.... . . . . . #personaltraining #onlinecoach #gym #fitness #triceps #lateralhead #skullcrushers #gains #bodyduilding #buildmuscle #workout #fitnessmotivation #health #musclemass #tricepsexercise #armday See more

21.01.2022 Not all proteins are created equal! . Muscle mass is either increased, maintained, or decreased depending on the balance between protein synthesis & protein breakdown. . By way of food, MPS is mostly driven by EAA's. Complete protein sources have higher EAA contents and therefore increase MPS to a greater degree than incomplete protein sources. When MPS is occurring at a greater rate than protein breakdown, muscle growth occurs.... . The takeaway here is that complete protein sources are more effective for promoting MPS, however, all you have to do to even the playing field is consume greater amounts of an incomplete protein to reach the same amount of leucine (leucine is the most important EAA for stimulating MPS). #personaltraining #onlinecoach #gym #fitness #bodyduilding #gains #nutrition #protein #health #musclemass #musclegrowth #fitnessmotivation #buildmuscle #workout #workoutmotivation #fitspo See more

19.01.2022 Single arm dumbbell rows are one of the most popular exercises for upper back strength & development, but it's also an exercise that many people perform incorrectly. . Chances are if you're performing this exercise you're doing so to target your back, not your biceps. A very common mistake with this exercise is over utilising your Biceps and Brachialis by pulling the DB directly up. . Pulling the DB back and up will increase shoulder extension & decrease elbow flexion, maximi...sing muscle activation in your upper lats, rear delts, Infraspinatus, etc. #personaltraining #onlinecoach #gym #fitness #bodyduilding #gains #back #backday #dumbbells #rows #workout #fitnessmotivation #health #musclemass #workoutmotivation #fitspo See more

18.01.2022 As I mentioned in my previous post, many people often utilize overhead tricep extension variations in an effort to target the long head of the Triceps. While this position does put the long head on stretch, it actually produces very little force in this position. . The medial head of the Triceps (near the inner elbow) produces the most force in the overhead position, and is therefore likely best developed with many different variations in this position. . .... . . . #personaltraining #onlinecoach #gym #fitness #bodyduilding #gains #triceps #buildmuscle #workout #fitnessmotivation #health #tricepsexercise #musclemass #physique #tricepextensions #medialhead See more

17.01.2022 Who else is excited to be able to throw around some heavy weights again? . The countdown until gyms re-open is officially on ... #personaltraining #onlinecoach #bodyduilding #lightweight #gym #fitness #gains #workout #workoutmotivation #fitnessmotivation #fitspo #training #health #strength See more

16.01.2022 What you should have in your pre-workout all depends on your goals, for most people the goal of a pre-workout is to boost energy, enhance performance, enhance recovery, increase bloodflow, shuttle nutrients into the muscle, etc. . The combination of these ingredients will give you just that, to help you have a great workout, recover quickly, and build some serious muscle. . It can also be beneficial to mix these ingredients with an electrolyte rich beverage to give you a li...ttle bit of sodium if you really want to maximise the pump . . . . . . . #personaltraining #onlinecoach #gym #fitness #bodyduilding #gains #preworkout #buildmuscle #workout #fitnessmotivation #health #nutrition #supplements #musclemass See more

16.01.2022 Keeping your protein intake high during a diet is absolutely necessary for a variety of reasons. . Studies have shown that increasing protein intake can actually help lose fat even during a slight calorie surplus. This is most likely due to the fact that protein is by far the most thermogenic macronutrient. . In addition, as you get leaner during your diet, protein needs may actually increase. Studies show that leaner individuals require more protein to maintain muscle mass d...uring periods of calorie restriction. This is because as you get leaner, the amount of fat you have available to burn for energy becomes more limited. Therefore, it is more likely that you start to utilise muscle tissue for energy production as you lean out. . Shoot for 2.2g/kg-3.1g/kg of protein per day during a cut, working your way up to the higher end as you get leaner to preserve your precious muscle tissue. #personaltraining #onlinecoach #gym #fitness #weightloss #fatloss #fitnessmotivation #health #nutrition #cutting #fitspo #diet #workout #motivation See more

16.01.2022 If you're trying to build a big set of quads, standing more upright during squat and lunge variations can be extremely beneficial. . Maintaining an upright torso throughout these exercises creates a greater distance between the weight/resistance and the prime mover joint, which increases the mechanical difficulty at the knee requiring extra quad activation to overcome. . .... . . . #personaltraining #onlinecoach #gym #fitness #bodyduilding #gains #quads #legday #squats #workout #motivation #fit #health #fitnessmotivation #buildmuscle #legs #musclemass #lifestyle See more

16.01.2022 Here are a few Tricep exercises you can do anytime, anywhere, no equipment needed . The great thing about all three of these exercises is that they're easy to adjust to either increase or decrease the difficulty. . Each of these exercises can be made easier by simply doing them on a more elevated surface, and made more difficult by doing them closer to the ground. The last two exercises can even be done with your feet elevated to drastically increase the difficulty.... . . . . . . . . #personaltraining #onlinecoach #gym #fitness #homegym #homeworkout #training #gains #triceps #bodyweight #calisthenics #bodyduilding #buildmuscle #musclemass #musclegrowth #fitspo #fitnessmotivation See more

15.01.2022 And the answer is... . . . .... B) Protein . The thermic effect of food refers to the energy required to digest & absorb ingested nutrients. Simply put, it is how many calories you burn by eating. . Each macronutrient has a different thermic effect. Protein has the highest, with 25-30% of the calories consumed being used to digest it. This is because protein is the hardest macro to break down which means your body has to spend more energy in doing so. . Both Carbohydrates & Fats have a thermic effect of around 5-15%. . This is just one of the reasons why high protein diets are so effective for fat loss. . . . . #personaltraining #onlinecoach #gym #fitness #weightloss #fatloss #macros #macronutrients #thermogenics #health #diet #motivation #fitspo #training #fitnessmotivation #nutrition #healthyeating #protein See more

15.01.2022 Many people often utilize overhead tricep extension variations in an effort to target the long head of the Triceps, however research shows that the long head actually produces very little force in this position. . The long head of the Triceps actually crosses the shoulder joint so it contributes to shoulder extension as well as elbow extension. Therefore, tricep extensions with the arm fully extended causes the long head to produce the most force. Tricep kickbacks & most push...down variations are all great ways to develop the long head of the Triceps. . . . . . #personaltraining #onlinecoach #gym #fitness #bodyduilding #gains #triceps #buildmuscle #workout #fitnessmotivation #health #tricepsexercise #musclemass #physique #tricepextensions #longhead See more

14.01.2022 Maintaining muscle mass should always be a priority for those trying to shed fat and improve their physique. . When done alone, for too long, or too frequently, endurance training can actually decrease muscle fiber size. . If you prefer steady state cardio over HIIT, make sure you separate it from your lower body lifting days and try to avoid high impact activities such as running in order to minimize any interference effects with muscle strength & size adaptations.... #personaltraining #onlinecoach #gym #fitness #weightloss #fatloss #cardio #HIIT #hypertrophy #musclemass #fitspo #training #fitnessmotivation #workout #health #workoutmotivation See more

12.01.2022 To really emphasize the glutes, don't be afraid to lean forward a little during your squat & lunge exercises. . This will increase the horizontal distance between the weight/resistance and the hip, this distance is referred to as the 'External moment', or 'Moment arm'. The greater the external moment is, the greater the muscle force required to overcome that position, therefore muscle fibre recruitment in the glutes is increased. . .... . . . . #personaltraining #onlinecoach #gym #fitness #bodyduilding #gains #glutes #glutegains #squats #legday #fitness #fitnessmotivation #health #workout #fit #fitspo See more

11.01.2022 Embracing the fact I have to get creative with the limited training equipment we have available . . . .... . #personaltraining #onlinecoach #homeworkouts #homegym #resistancebands #bodyweight #bodybuilding #biceps #curls #fitness #workout #motivation #health #training See more

10.01.2022 This is possibly my favourite lateral raise variation (even when I have access to a proper gym). . Why? Because the position you're in places the delts under tension and requires them to produce force at the bottom portion of the ROM, when the muscles are at their most lengthened state; regular standing DB lateral raises don't achieve this. . Muscle fibres experience the greatest amount of tension at longer lengths, however this is pointless if they aren't required to produc...e force while lengthened. . . . . . . . #personaltraining #onlinecoach #gym #fitness #bodyduilding #gains #shoulders #delts #lateralraises #buildmuscle #workout #fitness #fitnessmotivation #health #dumbbells #musclegains See more

09.01.2022 And the answer is... . . . .... . D) All of the above . All rep ranges build muscle equally, as long as the sets are taken to failure or close to it. . Utilising all of these different rep ranges in your training will be more effective for building muscle than just sticking to one or the other. . Varying your rep ranges ensures constant variation which appeases the Law of Accommodation. Higher training volumes might also maximise adaptations in slow twitch muscle fibers in conjunction with heavier/lower volumes mostly impacting fast twitch muscle fibers. . Main takeaway is to incorporate volume variation into your training routine, and to make sure you take your sets to near failure in order to maximise muscle growth . . . . . . . #personaltraining #onlinecoach #gym #fitness #muscle #bodyduilding #workout #fitnessmotivation #health #gains #buildmuscle #hypertrophy #musclemass #fitspo See more

01.01.2022 The goal of a training program is to provide progressive overload to each muscle group in order to build muscle & strength. However, each workout you perform is going to cause some level of muscle damage and subsequent soreness. . When our muscles are damaged, they cannot produce as much force as they can when they're fresh. This means you won't be able to lift as much weight which leads to you not being able to progressively overload if you're sore all the time. . Recovery i...s a huge part of building muscle, if you're not allowing your muscles adequate time to recover, you will plateau and eventually overtrain which can cause a decrease in muscle fiber size (loss of muscle). #personaltraining #onlinecoach #gym #fitness #bodyduilding #gains #doms #musclemass #musclegrowth #weightlifting #fitnessmotivation #workout #motivation #fit #workoutmotivation #health #periodization #rest #recovery See more