J.G Personal Training & Fitness Services in Sydney, Australia | Sport & recreation

J.G Personal Training & Fitness Services

Locality: Sydney, Australia

Phone: +61 426 837 604

Address: Fitness First Market st 2000 Sydney, NSW, Australia

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25.01.2022 Good job Kevin!!! 150 kg sled push!!

25.01.2022 The seated cable row and the bent-over barbell row are staple exercises in any workout routine. They are both compound exercises that focus mainly on your back muscles. While they work the same muscle groups, the bent-over barbell row is slightly more advanced than the seated cable row and you need to really understand the proper form to avoid injury. Add both exercises into your workout routine to fully target your back muscles.

25.01.2022 Client Karen 6 months transformation Left picture: 84 kg Right picture: 68 kg ... #photography #photooftheday #portrait #photogram #behindthescenes #photoshoot #photog #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #popular #instagood #iphonesia #picoftheday #instacool #instagramhub #photo #fitnessfirstaustralia

25.01.2022 CABLE CHEST FLY: For people who experience discomfort in their joints during the bench press, cable flys are a great alternative. With proper shoulder-blade stability, the cable chest fly changes the angle of the movement enough to limit the potential stress on the joints. Cable chest flys also place lots of tension on the muscle through its entire range of motion. The cable setup gives your muscles almost uninterrupted time under tension, and a huge pump each of which which ...can help optimize muscle growth. #photography #photooftheday #portrait #photogram #behindthescenes #photoshoot #photog #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #popular #instagood #iphonesia #picoftheday #instacool #instagramhub #photo #chest

24.01.2022 100 kg deadlift x1 Well done!! @renata_muniz ... #photography #photooftheday #portrait #photogram #behindthescenes #photoshoot #photog #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #popular #instagood #iphonesia #picoftheday #instacool #instagramhub #photo #deadlift

22.01.2022 My friend and colleague Pietro hitting his First 200kg deadlift. @strength_first85 ... #photography #photooftheday #portrait #photogram #behindthescenes #photoshoot #photog #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #popular #instagood #iphonesia #picoftheday #instacool #instagramhub #photo

21.01.2022 CLIENT AMANDA 1 year transformation Left picture 55 kg... Right picture 62 kg #photography #photooftheday #portrait #photogram #behindthescenes #photoshoot #photog #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #popular #instagood #iphonesia #picoftheday #instacool #instagramhub #photo #fitnessfirstaustralia

20.01.2022 SINGLE LEG PRESS AND SQUAT JUMPS: Single leg and arm exercises can be very beneficial for multiple reason: They allow athletes and bodybuilders to continue training around an injury. They correct left-right strength and size asymmetries.... They improve general balance and proprioception. Theyre similar to athletic movements such as running and bounding and therefore have a strong motor carryover to sport. @renata_muniz #photography #photooftheday #portrait #photogram #behindthescenes #photoshoot #photog #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #popular #instagood #iphonesia #picoftheday #instacool #instagramhub #photo #legday

20.01.2022 SLED PUSH & FARMERS WAlK . Sled Pushes and farmers walk are full body exercises; making them highly efficient at both building muscle and raising heart rate. I especially like using exercises like this when Im short on time and need to squeeze in a workout in 45 minutes or less. in the link below Id like to share a very useful article about strongman training, written by some of the best strength coaches out there. Enjoy!!!... http://main.poliquingroup.com//Artic/PrinterFriendly.aspx In the video: Sled push 2 rounds 140+sled Farmers carry 2 rounds 90kg

19.01.2022 3 months transformation. Keep up the hard work buddy!

19.01.2022 Sometimes you dont need to drop heaps of weight to make a huge difference in the way you look. Luca Mingrone lost only 5 kg over a period of 5 months but, as you can see, the difference between the 2 pictures is astonishing.

18.01.2022 SUPERSET BICEPS + TRICEPS One goal I have when I train arms is to implement as many different ways to hit the biceps and triceps as possible. That meant using barbells, dumbbells and machines or cables every time I trained. They each had their advantages and if my arms were going to get big, I had to have as many advantages as possible. I started with barbells followed by dumbbells, and then finished up with cables or machines. I also wanted to mix up the rep ranges so my muscles wouldnt adapt. I would go as low as 6 and as many as 25 reps throughout the workout.

18.01.2022 RACK PULL VS DEADLIFT: Deadlifts and Rack Pulls essentially have the same motion, at least at the end of each exercise. The mayor difference is the range of motion which is shorter in the rack pull. The best part of working out is that there are so many different options to choose from. These two lifts are a great example of exercises that may seem the same but offers different benefits. But which one is really better for back gains? Simple answer is that both should be in your rotation. Deadlift is a classic and very important lift that will offer you amazing strength gains.. on the other hand,there will be some days ,where you dont wanna put you body through as much stress but you still wanna have some good back gains.on those days make sure you throw some rack pull in the mix. Video 1: rack pull 140kg x4 reps 5 sets

17.01.2022 TRADITIONAL BENCH PRESS VS DECLINE BENCH PRESS: The traditional Bench Press is one of the most popular exercise, and has 2 main variations. The Incline Bench Press efficiently targets the upper pecs and anterior deltoids. However, if you have shoulder issues, you might be better off staying away from the Incline Bench Press. the Decline Bench Press, targets the lower part of the pecs and places less stress on the shoulders, Although I think the conventional bench press is ...the best exercise for chest hypertrophy and strength; You should try to incorporate the decline bench press in your workout. 1st video, flat bench press : 6x3. 100kg 2nd video,decline bench press 6x5. 90 kg

16.01.2022 SUMMER SHRED!!! well done Davide Giacchino

16.01.2022 SQUAT : 140 x 5 (6 sets) #photography #photooftheday #portrait #photogram #behindthescenes #photoshoot #photog #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #popular #instagood #iphonesia #picoftheday #instacool #instagramhub #photo #fitnessfirstau #squats

15.01.2022 HANDS/ARMS POSITION DURING SLED TRAINING. Arms Straight: This setup allows you to maximise acceleration and work at a much higher speed. This setup,though, limits the amount of load a person can handle so,try to push maximal weight in this position is not the best idea. ... Arms bent: On the other hand the arms bent position offers a much better leverage position to push maximal weight, and its often used in strength related programs. Being exactly the opposite of the straight arms position, this is not a great setup for maximum speed. Id personally recommend to use both arms position depending on what you are trying to get out of the exercise. Video 1 : sled push arms bent position 125 kg x4 Vdeo 2 :sled push arms straight position 125 kg x4

15.01.2022 My client, but most of all friend, Davide started lifting weights around a year ago. beside dropping more than 10kg body weight, and being stronger than ever before , he never stopped lifting and focusing on his fitness goals. Most people just give up once they achieve a not too bad body, thinking that they will never get any better, thats not the case with Davide, his consistency and effort make him a role model for all those people who wants to start their Fitenss journ...ey. WELL DONE!!! 1. Deadlift (70 kg x5) + T Bar row(25kgx5) + bicep curl ( 10 kg x 10) 2. Squat (90kgx10) + single leg press (40kgx8) Davide Giacchino #fitnessfirstau #sydney #australia #deadlift #squats #backworkout

12.01.2022 BEHIND THE NECK SHOULDER PRESS: There are several exercises used amongst fitness enthusiasts that can be considered bad. Behind the neck press is certainly an exercise that has slowly gained a bad reputation. Its an exercise that, if done improperly, can put you in a very vulnerable position and can compromise your shoulders and lead to severe injury. However, if it is done properly it can be an exercise that activates several muscle fibers in your deltoids. Doing shoulder... press behind the neck allows for there to be a direct force on your deltoids instead of a portion of the force is distributed across your chest in a standard shoulder press. #photography #photooftheday #portrait #photogram #behindthescenes #photoshoot #photog #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #popular #instagood #iphonesia #picoftheday #instacool #instagramhub #photo #shoulders

12.01.2022 Not the perfect form ever,however, he managed to get his first 105 kg up on a bench press Good job Jason. #photography #photooftheday #portrait #photogram #behindthescenes #photoshoot #photog #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean ... #twelveskip #fitspo #abs #popular #instagood #iphonesia #picoftheday #instacool #instagramhub #photo See more

10.01.2022 OVERHEAD PRESS: 5 sets 60kgx4 The overhead press is used primarily to build the deltoid muscle. It also indirectly targets the other muscles of the shoulder, your triceps, and your core. Since the overhead press is completed standing up, it involves a lot of core strength to help stabilize the spine while pressing weight overhead.

10.01.2022 FARMERS WALK. The Farmers Walk is probably one of the simplest exercises there is in terms of execution. Ive never had a client who couldnt do it. stand tall with your chest high and shoulder back, grab a heavy-is weight and then just walk . Sometimes you march quickly, sometimes a little less so. It all depends on what youre looking to get out of the exercise. Slow sets take a greater focus on your grip; fast sets leave you sweaty and out of breath. Because the Farmers Walk is so simple and safe, you can afford to experiment with heavier weights.

10.01.2022 SLED PUSH & FARMER’S WAlK . Sled Pushes and farmer’s walk are full body exercises; making them highly efficient at both building muscle and raising heart rate. I especially like using exercises like this when I’m short on time and need to squeeze in a workout in 45 minutes or less. in the link below I’d like to share a very useful article about strongman training, written by some of the best strength coaches out there. Enjoy!!!... http://main.poliquingroup.com//Artic/PrinterFriendly.aspx In the video: Sled push 2 rounds 140+sled Farmer’s carry 2 rounds 90kg

09.01.2022 BENCH PRESS: Differences between flat, incline and decline. The Flat Bench Press (also known as the traditional or the standard Bench Press) serves as the baseline.... The major muscle group targeted by the Flat Bench Press is the pectoralis major, also known as the "pecs." This is the largest muscle group in the chest and is very important for pushing movements. The Flat Bench Press does a great job of targeting both the upper and lower pecs, It also hits the triceps and the anterior deltoids. Compared to the Flat Bench Press, the Incline Bench Press targets more the upper part of the pecs and the anterior deltoids. The difference is not drastic, but the Incline Bench Press is great for strengthening these sometimes hard to target muscle groups. The Decline Bench Press is the most unusual of the three exercises. A very important attribute of the Decline Bench Press is that it targets the lower portion of the pec more efficiently than either the Flat or the Incline Bench Press. Usually athletes can lift more weight on the Decline Bench Press than on either the Flat or the Incline Bench; it is also considered to be safer for the shoulder joints if compared to the flat or inclined bench press. Video 1: inclined bench press 4x8 (70kg) Video 2: decline bench press 4x12 (60kg)

09.01.2022 OUTDOOR TRAINING. Chest circuit: 10x dumbbells fly ... 10x TRX fly 10x push-up 10x dumbbell chest press 5 rounds

08.01.2022 What a great transformation for my client Gloria . In 2 months she managed to get stronger, increase muscle mass and she also dropped 5 kg! Well done!!

07.01.2022 TRAP BAR : Trap bar deadlifts develop the glutes, hamstrings and back. The main benefit is that they put less stress on the lumbar spine than barbell deadlifts which is important for people with back issues. They require less technical skills than barbell deadlifts and are easier to learn. 5x5 135 kg

07.01.2022 OUTDOOR TRAINING. Back circuit: 10x chin-up... 10x dumbbell bent over row 10 x TRX row 10 x single arm bent over row. 5 rounds

06.01.2022 Elevated deadlift 6x5 140 kg #photography #photooftheday #portrait #photogram #behindthescenes #photoshoot #photog #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #popular #instagood #iphonesia #picoftheday #instacool #instagramhub #photo #fitnessfirstau

05.01.2022 REAR DELTS : When it comes to training the deltoid muscles, most fitness enthusiasts focus on the front deltoids and the side deltoids. Being situated at the back of our body, the rear or posterior deltoids often remain neglected. But if you are trying to achieve bigger and stronger shoulders, you have to take rear delts into account too. Rear delt fly can be either performed as a part of warm-ups or after exercising the chest, shoulder and back muscles. These exercises are basically intended for small muscle groups. So, try to pay attention to the number of reps instead of the intensity of weights.

05.01.2022 FRONT SQUAT VS BACK SQUAT Front Squats and Back Squats work different muscles in different ways because the placement of the bar causes slight changes in motion of the spine, hips, knees and ankles. Very simply, Front Squats targets mostly the quads and upper back, while Back Squats focus more on the hips, glutes and lower back. Muscle groups might matter to bodybuilders, but athletes should care more about movements, not muscles. That's why getting very strong in either fro...nt or back squat can improve your performance in a specific sport or martial art. FRONT SQUAT: 5x5 100 kg

04.01.2022 PUSH-PULL WORKOUT. Compounds vs isolation ISOLATION:... Isolation exercises work one muscle at a time. Some examples might be the Bicep curl, tricep pushdown and leg extension/curl. COMPOUND: Compound exercises work multiple muscle groups at the same time. The big three (the squat, bench press and deadlift) all come under this category. So, which one is better ? By focusing all of the load on one muscle group, no secondary muscles are taking over, making the movement quite hard to perform, and completely isolating the muscle. For example, if youre looking at building your chest, you might find that although doing bench press seems like the best option, your chest is taking very little of the load. For a lot of people, a lot of the work goes to the triceps and deltoids. ISOLATION CONS Due to the fact youre only working one muscle group, youre likely to be using much lower weights than if multiple muscle groups were being recruited. Also, how often in the everyday life do movement only require one muscle group? Not very often. In other words, isolation exercises are not functional movements, which means even if you have some seriously huge biceps, everyday movements might not be as easy. COMPOUND EXERCISES: Opposite to isolation movements, compound exercises! Use multiple muscle groups and contribute towards more functional movements. The result is a faster and more consistent movements, utilising heavier weights. As youre using more muscle fibres, another positive is that you can get a full body workout a lot quicker than if you were just focusing on isolation exercises. Your gym sessions, therefore, become a lot more efficient. COMPOUND CONS While training more muscles might seem like it comes without any negatives, if you are looking at targeting and growing a specific muscle, then compound might not be the best way to go. OVERHEAD PRESS 50 kg + LAT RAISES 12 kg : 5x(10+10). WIDE GRIP DEADLIFT 100kg + PRONE LEG CURL 45 kg : 5x(8+12) BENCH PRESS 90kg + CABLES FLY 32kg. 5x(8+10) #fitnessfirstau #workout #barbell #deadlift #bench #ohpress #sydney #australia @ Fitness First Australia

02.01.2022 CHEST WORKOUT: Decline barbell bench press 4x10 40 kg ... #photography #photooftheday #portrait #photogram #behindthescenes #photoshoot #photog #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #popular #instagood #iphonesia #picoftheday #instacool #instagramhub #photo #benchpress

02.01.2022 BACK WORKOUT: RACK PULL: The rack pull is a deadlift variation that can be used to increase overall pulling strength, back and hip development, and even be used as a teaching progression for fuller range deadlifting movements.

01.01.2022 SKULL CRUSHER: Skullcrushers are actually a family of single joint triceps exercises, not necessarily just one exercise, because there are so many ways to do them. You can use almost any kind of implement: dumbbells, barbell, EZ-bar, or cables as well as a variety of angled benches. Each variation provides a slightly different feel and effect.

01.01.2022 If you want to get stronger and grow bigger muscles, you should consider implementing mid-rep pauses. This technique helps you create more tension throughout the whole body, and increases time under tension as well as force production. Pause squat : 3x115 kg

01.01.2022 T-BAR ROW: Chinups and lat pulldowns will make your lats wider, but if you want a thick, densely muscled back, you need to do rows. The T-bar row allows you to use a neutral grip (palms facing each other). This gives T-bars an advantage over bent-over rows, in which the palms are turned down. Because you can use both hands, you can load more weight.

01.01.2022 POWER SNATCH / OVERHEAD SQUAT COMPLEX A complex is a circuit using one piece of equipment, one load, and one space. Put another way, you pick up the barbell and perform every movement youre supposed to, without putting it down. No changing weights, no running, and no breaks until youre done. Complexes are some of the greatest training and conditioning tools known in the strength world. Done right, they can help someone build lean muscle, and drop massive amounts of body fat.

01.01.2022 WORK ON YOUR BACK. The only things that most people focus on are the things they can see right in front of them. You should be working out your back just as hard as your front, and dedicating just as much time and effort. Building up your back is more beneficial than you think. Once you get going, your posture will improve, as your weak, muscles grow,... Your back can also play a large role in boosting strength for other lifts you might not expect, like the bench press. The muscles in your upper- and mid-back help stabilize your shoulder joints. The stronger and more stable your shoulders, the more weight you can lift in just about every upper-body exercise. Since many back exercises require you to use your arms for pulls and rows to activate the muscles, working your back is also great for targeting your arm muscles. Even though youre focused on your rear, your front gets to benefit, too. Client Andres, 6 months transformation. #photography #photooftheday #portrait #photogram #behindthescenes #photoshoot #photog #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #popular #instagood #iphonesia #picoftheday #instacool #instagramhub #photo #fitnessfirstau

01.01.2022 SEATED DB CURL: The seated dumbbell biceps curl increases the strength and size of the biceps and forearms.Sitting on a bench, hold a pair of dumbbells at your sides with your arms fully extended and your palms facing forward. Without moving your upper arms, bend your elbows and curl the dumbbells to your shoulders.

01.01.2022 WEIGHT LOSS VS FAT LOSS When you talk about losing weight, what you usually mean is slimming down. You want to lose weight around the hips, thighs, belly, and arms. But, the strange thing about slimming down is that it doesnt always mean losing actual weight off the scale. It may sound strange, but its possible to get thinner without actually seeing a change in your weight; or, sometimes, even increasing the weight. This happens when you lose body fat while gaining muscle.... Your weight may stay the same or increase ,even as you lose centimetres , a sign that youre moving in the right direction. The problem is, you may be focused on the scale, believing that if that number doesnt change, youre simply not getting real results. Knowing the difference between losing weight and losing body fat can change how you see your self, your progress, and maybe even how you look at your own body Client Sean. 9 months transformation @idontknowsean #photography #photooftheday #portrait #photogram #behindthescenes #photoshoot #photog #instafitness #beastmode #gym #instafit #fitnessaddict #active #bestoftheday #instadaily #fitnessfreak #health #healthylife #eatclean #twelveskip #fitspo #abs #popular #instagood #iphonesia #picoftheday #instacool #instagramhub #photo #fitnessfirstau