BUILT. Strength and Conditioning | Sport & recreation

BUILT. Strength and Conditioning

Address: 51 Gilbert Street 5000 Adelaide, SA, Australia

Website: http://www.builtstrength.com.au/

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25.01.2022 ... You might think of grip as a secondary component to your strength gains, but we would like to make a point that it is in fact, your most powerful strength weapon. = ... Every lift we perform involves gripping in one way or another, we grip barbells, dumbbells, machine handles and cables, and this also goes for our leg training (e.g. gripping a barbell in a back squat). Our nervous system is the main organ system responsible for our strength output. A stronger grip can prime the nervous system and make it easier to recruit more muscle for a given exercise, by giving the lifter a sense of stability and confidence. So, if our grip is a weak link then it is likely inhibiting our strength progress. But what do we do about it Grip strength has a couple of different factors, firstly, the amount of friction created between your hand and the bar. This cannot really be changed except with the application of chalk. The other factor is the strength in our forearms and deep muscles of the hand, which can be addressed. We simply need to practice gripping and using our forearm muscles through various grip sizes and exercises, with appropriate load and training volume. Grip strength will increase as general strength increases with the use of barbells and dumbbells indirectly, however, the following exercise can be added as accessories to main compound exercises to address grip strength directly. Try; Barbell dead hangs with as much weight as possible for 3 x 60 seconds Farmer’s Walks Or even using accessories like: Fat Grips Hand Grip Strengtheners ... DM us today about how you can get started

25.01.2022 GET SET for De-load at BUILT. Here at BUILT. we utilise our de-loads to allow our central nervous system (CNS) to recover. This means we significantly reduce the load and chase the PUMP through low loads and ultra high reps and minimal rest periods. This way we are able to increase recruitment of motor units due to increased demands (volume, not load). Swipe to check out the upper body workout and complete if you want a serious pump or need to mix up your programmin...g. start your strength training now ... See more

25.01.2022 There are many ways to look good on social media, and it seems as though basic movement patterns and anatomical positioning of body segments get changed to flaunt for the camera. Whilst this does serve a purpose, it comes at a price Let’s take a look at a few dysfunctional movement patterns and poor anatomical positions that may compromise our musculoskeletal health in the long term. ... Firstly, trendelenburg gait, otherwise known as "hip drop" can be seen in a range of celebrities and fashion icons when walking to accentuate the hips. What this movement pattern represents is a weakness of our lateral hip muscles (namely the gluteus medius), and with each step, the opposing hip drops to the ground. This creates forces that become distributed in a way that wasn’t designed for the hip and can lead to a range of lumbar and hip abnormalities. Secondly, a common position that those posing for the camera may assume is an anterior pelvic tilt. Put simply; sticking the bum out and creating a curve in the lower back. Whilst this may seem attractive, from a movement perspective it can transfer to basic squat and hip hinge exercises, as well as day-to-day movements. Excessive shear forces get placed through our lumbar discs as a result of anterior pelvic tilt, compromising our long term spinal health. There are many different movements that can change the way individuals look in front of the camera, from thigh gaps, all the way to big arms. Anatomical positions alter the way that forces are transferred through our kinetic chain, emphasizing and emphasizing certain muscles, as well as changing the way our body functions. As a group of exercise scientists at BUILT. we are always analysing movement, and let us just say that function is in fact fashion. When we look at people we see them as functional beings that were designed to thrive and engage with their environment in the most efficient way possible, with the least amount of musculoskeletal injury risk. It is absolutely imperative that you learn how to move correctly with and without load. ...

25.01.2022 ITS GO TIME That feeling you get when you know this week finishes with a 1RM squat. start your strength training now... ... See more

24.01.2022 , ? Progressions are extremely important, and selecting the right progression for an athlete can be difficult as it may either facilitate or hinder progress. Progressions are largely dependent on athlete skill level, movement complexity, and potential for progressive overload. Our athletes are encouraged to make 5-10% load increases each week, as part of our linear progression model. This ensures a manageable but consistent load progression. This is..., however, only applicable to movements that are heavy enough to allow such a small incremental load increase. Occasionally we run into the problem of small incremental loads being too large of a jump for some athletes. Taking the dumbbell overhead press for example, a 2.5kg load increase from 10kg to 12.5kg is a 20% increase. Some athletes may be able to make a jump this large, but some may not. When this occurs, we recommend using a linear repetition increase instead of load, until the upper repetition range is reached, then load can be increased with a drop in repetitions. Example: Programmed sets/reps: Dumbbell overhead press for 3 sets of 8-12 repetitions Week 1: 10kg for 3 sets of 8 Week 2: 10kg for 3 sets of 10 Week 3: 10kg for 3 sets of 12 Week 4: 12.5kg for 3 sets of 8 There are many ways to skin a cat when it comes to progressions, and each mode of progression is suited to an athlete of a given skill level to maximize the amount of progress achieved. However, complex progressions ARE NOT NEEDED for athletes of beginner-intermediate skill level, and if done poorly, can hinder progress. ... DM us today to find out how you can get started on your strength journey.

24.01.2022 Elite Strength Training in a personal training setting This is training that shapes you. This is training is designed to build strong, robust and elite humans. These methods are unlike anything you have tried before. ... This is training that is beyond standard barbells, dumbbells and cardio. This is training that is full of like-minded individuals working toward to the same goal. BUILD the physique you want BUILD the mindset you want BUILD the fitness you want Start building at BUILT. start your strength training now ... : @massimo_conci_media_aus See more

24.01.2022 ... We keep repeating this until this sticks with every athlete. You MUST build competency before you add heavy weight. You will never reach your true strength potential unless the movement is mastered first. But why can’t I just add more weight each week?... When you learn an exercise for the first time (or one you haven’t completed in a while), your body has not optimised the muscular recruitment pattern for that exercise. Often, your limbs move in ways that are suboptimal from a force production and safety perspective. When you use light loads, you let your nervous system learn how to fire the correct muscles, in the correct order, without having to fight against heavy loads. Heavy loads destabilise technique for ALL lifters at any skill level. Part of the adaptations your body makes to get stronger is learning how to handle heavier loads with better technique. This is exactly why good technique must be built first. If you cannot complete an exercise with a good level of proficiency with light loads, you will never stand a chance using heavy loads. How do you build good technique and how long will it take to be able to lift heavy? This is an open ended question with no specific answer. However, the more aware you are of your body throughout a given exercise, the quicker you are likely to adapt. To create awareness, we often have athletes isolate specific muscles and then integrate them into movement. Once awareness has been created, it is a matter of performing quality repetitions repeatedly, until the movement pattern becomes subconscious. At this point, heavier loads can be used, as long as a good level of technique still remains. There is some wiggle room for technique error when going heavier, but if it gets worse as the weeks progress, it may be time to pull back and reset. As with anything, it will not always be linear. Training has peaks and valleys, and you may find yourself needing to take one step back to take two steps forward. This is absolutely normal, and will lead to better performance in the long run. So make sure you master the lift before the weight, and get BUILT.

23.01.2022 Make sure your strength isn’t a weakness... start your strength training now ...

22.01.2022 We did a post recently on why lighter loads must be mastered first, but once they have been mastered, heavy loads are the BEST way to get stronger. A number of physiological and psychological systems are stressed when heavy loads are lifted, which allow those systems to adapt. Improvements in connective tissue strength, motor unit recruitment, muscle hypertrophy and psychological confidence and resilience are seen with the utilisation of heavy loads, just to na...me a few! Heavy loads provide the stimulus that lighter loads simply cannot, for the purpose of getting stronger. They recruit all available muscle fibers that are involved in that movement They force the nervous system to engage accessory muscles to a greater degree, to create stability They encourage the most efficient use of the available musculature that we have to move the weight from point A to B Lifting heavy loads provides a stimulus to parts of the brain involved with identifying and correcting joint deviations They encourage psychological confidence (which is often a barrier to most athletes hitting a new personal best) Most importantly, heavy loads provide the athlete with a benchmark from which to improve performance. A 1-repetition maximum is an all out effort and improving it is a DEFINITE sign of gains in strength. This is not to say that we should be working with incredibly heavy loads every time we enter the gym, but as part of a properly periodized program, they are the best tool to get stronger. As with any training variable, it must be put into proper training context for the broader picture of what the athlete is trying to achieve. Additionally, athlete recovery is an important factor governing the use of heavy loads. ... DM us for more information today!

21.01.2022 ? - @hunter.j.bennett Often a misconception and a rumour that refuses to die. @hunter.j.bennett goes into lots of detail around why squatting might actually just benefit your knees and not take away from them. ... Some of the points are: Why squatting will help your knees Improving knee joint health and reducing the risk of injuries How your squat technique should look to maximise all the above mentioned things Read the full article below at: https://www.builtstrength.com.au//are-squats-bad-for-your/ DM us today about how you can get started

20.01.2022 All smiles for Open Gym tomorrow morning with Jordy 7:30 - 10:30am What a way to end the long weekend!... Book in via mindbody See more

18.01.2022 Structured Group Strength Training We focus on heavy compound movements such as Deadlifts, Squats, Bench Press, Front Squats and Overhead Press. We couple this with Accessory exercises that are programmed to target weaknesses, increase aesthetics, build joint longevity and improve body compositions. ... We rotate exercises often to avoid the law of accommodation, change the stimulus, avoid overuse injuries and continually break strength records. If you are looking to increase your levels of strength, be apart of a great community, and have a great time while doing so, then look no further. @builtstrength start your strength training now ... See more

17.01.2022 ... We get this question a lot at BUILT. and our common response is light enough to allow you to progress for the following 3 weeks. Although rather vague, there is some merit to this methodology. Our most important training principle when it comes to gaining strength is the principle of progressive overload. Without this principle, strength cannot be gained, it is as simple as that. It is possible to overdo it by loading ...too much weight on the bar too quickly and not leaving room to progress (or potentially injuring yourself and regressing progress entirely). On the other hand, it is extremely easy to also under-load our exercises and not get the most out of a training block. ... The context in which we select a starting weight is incredibly important. So we have put together some general guidelines for our athletes. If you have NEVER attempted an exercise before We must build competency FIRST Play it safe; choose a weight where the movement can be performed with a reasonable level of proficiency. If the weight is too heavy, form breakdown will occur. In which case, your coach will tell you to lower the load until it can be performed properly. Load increases for these can range from 5-10% per week depending on the exercise. If you are familiar with an exercise from a prior training block We can push the limits a little harder Review your progress via Teambuildr (our programming and tracking software app) on the specific programmed exercise, attempt the load from the latter weeks of the prior training block (week 3 or 4), and progress load 5-10% per week. By the 4th week, you should be struggling to add weight to the bar and complete the required repetitions, but still should be able to do it JUST. If you find you are adding weight and not struggling, keep this in mind for the next training block and choose a higher starting load. ... us for more information today!

16.01.2022 , ... @danacvij_ When we think about behaviour, we often look at aspects in our lives that influence these things the most. Relationships, career, training, upbringing, even our eating forms habits that we get used to, some good, some often not so good. ... This article dives into the Transtheoretical Model that underpins various change stages that people experience in the decision-making process. Have you ever woken up and decided that today was the day you were going to start your health and fitness journey? Or perhaps you haven't yet considered that was something you wanted to do, or maybe, you've been consistent for months and the last week or two you've started to relapse into old bad habits, yep, these are all stages within the model we just mentioned, I know, sounds so serious and clinical when they base a model around something you thought was individual to only you hey! Behaviour change can be complex and confusing when you don't know where to start. All good things take time, the first step is always recognising the need for change. And remember, Rome wasn't BUILT. in a day If any of the mentioned above sounds familiar to you, it may be worth a read of the full article in the link below. https://www.builtstrength.com.au//so-you-want-to-make-a-c/ DM us for more information today!

15.01.2022 Face pulls can improve posture, strengthen hard-to-target rotator cuff muscles, increase upper back musculature, and be used as an accessory for pressing exercises. The combined shoulder retraction and external rotation of the shoulder joint strengthen the shoulder retractors (trapezius and rhomboids) as well as the external rotators.... This may improve posture, as these muscles are responsible for holding our shoulders back and our arms in a neutral position. Can be used as a prehabilitation exercise to prevent shoulder injuries from occurring due to imbalances in anterior and posterior musculature. : Use a long rope on the cable attachment or resistance bands looped around a stable object Either use an underhand or overhand grip depending on preference From a seated or standing position, pull the rope/band as close as possible toward the forehead Flare the elbows out at the top and don’t be afraid to rotate the shoulders Return to the starting position with elbows at full extension CAUTION Excessive load on these can cause rotator cuff issues instead of bullet proofing the shoulders. This is not an exercise that is to be pushed heavier and heavier and a more conservative progression approach is to be taken to prevent injury. Try 3 sets of 10-15 staying away from technical failure. Can be completed before a pressing session to improve pressing form, or as an accessory as part of a pull or push workout ... DM us to find out more information today!

14.01.2022 - @hunter.j.bennett Ever wanted to know the best way to maximise muscle growth? Highlighted in this article are some of the most crucial points to consider when trying to build muscle. Aside from the obvious aesthetic benefits; more muscle can improve metabolic processes, bone density and functional movement capacity.... We also take a look at: Training Frequency Prioritise Compound Movements Vary Your Loads Training Hard Read the full article below at: https://www.builtstrength.com.au//maximising-muscle-growth/ DM us today for more information about your training

12.01.2022 Friends don’t let friends skip accessories DM to start your strength training today ... ... See more

12.01.2022 BUILT. Strength - Conditioning Plan Our in-house Strength and Conditioning Guru Jordan Sellar has developed an 11 week Conditioning plan to get you through to Christmas. This program is designed to:... Improve your ability to tolerate high levels of intensity without fatigue or decrease in performance Aid in improved body composition and weight loss Be completed on any modality you like (Running, Ski Erg, Echo Bike, Watt Bike etc). Jordan has had 5 years experience working on developing elite fitness levels and rehabbing athletes back from injury at the AFC. This program is flexible and allows different options to be completed depending on time availability, access to equipment and varying levels of fitness. It also comes with a training log that allows you to track your progress and see your results. This program is $24 to purchase or FREE for BUILT. members or any new member who signs up this week. Jordan is also available to complete individualised conditioning programs specific to your needs, goals and sporting endeavours. This is the perfect way for anyone looking to get an extra edge on their conditioning game. Shoot a DM to get hold of your conditioning program or to find out more about individualised conditioning programs. ... See more

11.01.2022 Choosing your weight for hip thrust This week at BUILT. we had our female athletes perform three maximal sets of hip thrust at 80kg, 60kg and 40kg. When we say maximal sets, we mean Maximal (complete muscle failure), not just when you become tired or bored! The point of this was to show our lifters how strong they are, and how some may have been underestimating their levels of strength when performing certain movements. Many of our girls exceeded 30+ Reps at 80kgs an...d 60+ at 40kg. It is very easy to underestimate your levels of strength, but this leads to a lack of progress in the long run. If you have 3 x 10 hip thrust prescribed and you choose 80kg for your working set although you are capable of performing 30+ reps, the weight is not heavy enough to elicit any sort of strength response as the stimulus is just not high enough. The big take away message from this is that you should test your strength with many exercises and varying loads to ensure you are selecting appropriate loads within your training program for your desired training outcomes. start your strength training now ... See more

11.01.2022 Single leg exercises are one of the most important contributors to #performance in any athletes workout regime. Bilateral (both leg) movements like #squats and #deadlifts do not stimulate the same muscle activation or #stability requirements as single leg exercises. Which means that if you are keen on gaining some strength that transfers to just about anything lower body related, #lunges are the key.... 1. Grasp a set of dumbbells, holding them beside you 2. Take a step forward with the lead foot, planting the foot on the ground sinking the hips directly below you 3. Ensure torso remains vertical and dumbbells are directly by your side the whole time 4. Ensure the rear knee reaches just shy of the ground 5. Push back up predominantly with the lead foot but assist with the rear foot 6. Take another step and repeat CAUTION Athletes tend to allow the #dumbbells to sway forward with momentum, changing the force distribution, which over time can lead to knee issues. Keep the dumbbells directly by your sides and sink the hips down to the ground with each step. The movement strengthens; Quadriceps Hamstrings Glutes Hamstrings Adductors Grip strength (if using dumbbells) Use this exercise for single leg stability, unilateral (single) leg strength and single leg #coordination. Can be used as an accessory or main exercise for #strength, #hypertrophy, or #power. Try 2-4 sets of 6-12 steps (each side), and get BUILT. ... DM us to get started strength training today

08.01.2022 Seated rows allow for a maximal contraction of the back musculature in its shortest position due to the horizontal positioning of the exercise. This is perfect for training the ability to retract the shoulder blades for all kinds of pressing movements. :... Grasp a close grip handle, and raise the weight from the stack by pressing back with the legs Ensure spine is completely neutral and vertically oriented With the elbows beginning at full extension, draw the elbows back toward the torso Make sure to squeeze the shoulder blades together HARD Lower the handle to full elbow extension and repeat CAUTION Athletes tend to use torso momentum to assist in the lift when higher loads are used. Be completely honest with yourself, the torso is to remain completely vertical and the elbows and shoulders should be the only joints moving. The movement strengthens; Lats Rhomboids Lower trapezius Rear deltoids Biceps Spinal erectors Use this exercise for entire back hypertrophy, shoulder retraction strength (as an accessory for pressing exercises) or to improve upright posture. Try 3 sets of 6 to 10 repetitions ... us to start your strength training today!

08.01.2022 Make sure in your training you are PULLING as much as you are PUSHING. Having a 1:1 ratio will Improve your shoulder health Improve your posture ... Increase your pushing strength At BUILT. We use a bevy of pulling exercises such as lever rows, banded pull aparts, seated rows, face pulls, lat pull downs, pull ups. banded face pulls, bent over rows and much more. start your strength training now ... See more

04.01.2022 Individual variances in lifting technique Why nobody's lifts look the same There are many differences in the way people lift, largely stemming from a comfort perspective, or what 'feels right'. Each individual has subtle differences in many body systems that prefer a certain lifting technique that allows them to move more weight.... The classic culprit is individual differences in anatomical structure. Using the classic back squat as an example, those with longer femurs simply cannot use a close stance comfortably. This is largely due to requiring more knee travel over the foot, which demands extremely mobile ankles. Many lifters with long femurs will simply use a wide stance instead. Bench press grip width is another classic example of how anatomical structure dictates how the lift is performed. Those with long arms will benefit from a wider grip than those with shorter arms, so as to place the pec in the most advantageous position for force production. Professional strength athletes use individualised form, pre-lift cues and techniques based on years of trial and error, and each athlete often performs a lift that looks completely different to another To the trained eye at least We encourage you to have a bit of a play round with your grip widths, stances, and general execution to find what feels right. Unfortunately, it is a matter of trial and error, but over time it will allow you to gain insight and awareness into how your own body functions and moves, based on your own anatomical make-up. Importantly, trying to mimic somebody else’s form usually is not the best option, as they likely execute a lift in that way that is individual to them. At BUILT. we can help guide you as to what may be best suited for you as an individual looking to improve strength and performance ... DM us today for more information

01.01.2022 ... In our experience so far, many athletes tend to mis groove on the eccentric (lowering) phase of a given exercise, which directly impacts the concentric (raising) phase by leaking power. Slow eccentrics allow us to find the optimal bar path for each athlete for a given exercise by forcing a correct bar path, so that when we return to normal tempo, a more efficient lift can be performed. : Tempo bench press... 1. Shuffle down the bench until the bar is at eye level 2. Feet planted on ground as far back as possible, either raised (on toes) or flat foot 3. Take your individual grip width 4. Shoulders packed back and down 5. Puff the chest up to create an arch in the back 6. Unrack the bar, staying as tight as possible WHEN LOWERING, use a speed that takes approximately 4 seconds for you to reach the bottom, and press back up with maximal power. The slow lowering of the bar will force you into your own individual correct bar path without you realising it, allowing for a powerful concentric. Chest Triceps Anterior deltoids If you are struggling with your bench press, try including this in your strength program. At BUILT we perform 3 sets of 8. ... start your strength training now