Christian David | Sport & fitness instruction

Christian David

Phone: +61 499 002 297

Address: 120 Weston Street 3057

Website: http://www.christiandavidtraining.com

Likes: 32

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25.01.2022 Vic lockdown has got me scrolling through old photos. Throwback to May 2013... realising that my style has not changed one bit! Not sure whether it’s a good or bad thing... perhaps sad? Think it’s time to retire these specs and freshen things up.

14.01.2022 Keeping my focus on the future and what I can control. Bye winter 2020

09.01.2022 Really missing being able to head into a proper gym to train. So I thought whip together this quick video from bits and pieces of demo footage I had around to create an arm circuit for you. . For those fortunate enough to have access to a gym or equipment, I’ve got your weekend arm workout sorted. .... For everyone else in lockdown, save this one for the reopen! . A1. Standing bicep curls (reverse curls) - Pronated grip. 3x6-8 reps A2. 45 degree incline curls - supinated grip. 3x10-12 reps A3. Spider curls - supinated. 3x12-15 reps A4. Seated (unsupported) French press - close pronated grip. 3x6-8 reps A5. Lying DB tricep extension - neutral grip. 3x10-12 reps A6. Standing cable press downs - rope 3x12-15 reps. . A few simple tips: . Ensure full R.O.M (range of movement) without stopping short or cheating the reps by ‘swinging’ or using unnecessary momentum. . Select the appropriate weights that provide sufficient enough load to stimulate musclular fatigue at the specified rep range. With that in mind, make sure the load matches your competency to complete the prescribed rep range with good form. . Keep the rest periods short (45s-60s max) between exercises to maximise ‘the pump’/metabolic stress and your time spent in the gym working out! If you are distracted by your phone between sets, not only will you be disengaged from your workout for more than a few minutes, you will allow for blood flow to recirculate out of the working muscles - not effective if you are trying to increase the metabolic stress on your biceps/triceps. . For more information on how to incorporate these movements more specifically into your own training plan, or to delve more into optimal training principles to help you get better results, feel free to reach out. . Stay well and get pumped for summer ;)

07.01.2022 Another day in lockdown, but the learning and daily mental exercises don’t stop. . Need to stay sharp for the call up once this moment passes. .... Stay well everyone.

07.01.2022 [Repost from @trainasp] There is much more to hypertrophy than performing 3 sets of 8-10 reps. .... Anyone can pick up a dumbbell and start working out, just like anyone can pick up a paint brush and start painting. . Understanding how to manipulate different training variables to create optimal results is no different to any good artist that knows which blend of colours and brushes are best suited for the picture they want to create. . Exercise selection - what should you add to a program, and importantly leave out? Are you just ‘throwing in’ every exercise under the sun for good measure to make sure you have trained that muscle group effectively, or could you be smarter with this? . What subtle change in the way you grip a dumbbell or implement could you consider that could make that ‘same old’ exercise, feel like a completely different movement? . Are you ‘masking’ strength imbalances or addressing them in your program? . How much rest between exercises should you consider to illicit the desired training effect? Considering the optimal work to rest ratio for hypertrophy is 1:1-1:2, is your smart phone addiction between sets blowing that ratio out of the water? . Are you paying attention to tempo or time under tension (TUT)? Or are you aimlessly ‘bro’-blasting those dumbbells that you randomly picked off the rack without any consideration? . Are you selecting the appropriate amount of weight to execute a movement through a proper range of motion? Or is your ego limiting you to only partial ranges? (By the way, nothing wrong with partial ranges, when used with intent and in a methodical way!) . These are only some of the many variables you have to play around with your training! . You must first know the rules, in order to break the rules! It’s an art.