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James Piper Fitness

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22.01.2022 ROMANIAN > CONVENTIONAL - If you’re a competitive powerlifter, or just someone who enjoys training like one, then you’ll need to do a lot of from-the-floor deadlifting. - But for people training specifically to build muscle, then IMHO it makes more sense to opt for Romanian Deadlifts (RDLs) instead.... - Conventional deadlifts being the ‘Ultimate Back Builder’ is an old-school bodybuilding myth and despite a lot of anecdotes (and Ronnie Coleman footage), there’s no real evidence showing they’re absolutely crucial for building a big back. - The rationale for including heavy conventional deadlifts in a bodybuilding program is that they can be loaded up a lot. Lifting heavier loads = more mechanical tension, meaning all of the muscles involved in a deadlift (many!) will be forced to adapt by getting bigger. - Fair enough, but also consider the cons: - 1.They’re highly fatiguing. Heavy deadlifts cause a lot of fatigue, meaning it takes longer to recover between sets. This makes it difficult to get through high training volumes (usually required for hypertrophy) and can affect the rest of your session (or week). - 2. Low eccentric contraction. Unlike an RDL that has a controlled eccentric, a heavy conventional deadlift is mainly concentric (grip, rip and drop). This means your muscles aren’t going through a full stretch-shortening cycle and are spending less total time under tension. Sure, you could try controlling the eccentric in a conventional deadlift, but then you’re basically doing an RDL - Before anyone starts shaking their chalk-filled fists at me, I’m not saying that conventional (or sumo) deadlifts are bad. If you’re a powerlifter, then they’re one third of your sport, and if you just enjoy doing heavy deadlifts then hey, keep doing what you love. But if lifting 2.5x your bodyweight isn’t that important to you, then I’d say there’s no real need to pull from the floor. There’s a plethora of other back exercises that can more effectively target the lats, mid-back and traps. Save your hip-hinge training for building the glutes and hamstrings where the RDL is - #deadlift #RDL #powerlifting #strengthtraining #bodybuilding #hypertrophy #muscle See more

21.01.2022 #throwback to being so lean I developed face gills - BuT wAS i HapPY? Of course not! Hungry, angry, extremely irritable. Being this lean is obviously not sustainable. But do I look back on it and have negative feelings about the experience? Absolutely not. I enjoyed the challenge of putting mind over matter and seeing the process through. - If you have a vision then go for it. If you find out along the way that you’re not that keen on being in a prolonged calorie deficit, ...then just stop. It’s definitely not for everyone. - Most people will have other important priorities that override getting shredded. But, if the circumstances are right for you, and you can keep it up, then watching your body change can be a really rewarding experience. Either way, you’re in control of the decisions you make - #bodybuilding #prep #shredded #lean #throwback #fitness #diet #compprep #training #cut #transformation #gills #fishman @ Fitness First Australia See more

10.01.2022 DON’T NEGLECT THE HAMS - Sound on for this absolute BANGER - Ticking off the big movement patterns (push, pull, squat, lunge, hip-hinge) is easy to do at home with your body weight and some basic equipment.... - Knee flexion (with resistance) is a bit more difficult though, meaning some people will neglect training their hamstrings. - If you’re doing a TONNE of quad-dominant exercises i.e. squats and lunges, without the hammie work, it could lead to imbalances and knee pain down the line. - Here’s a few home-friendly hamstring exercises (depending on your set up): - 1. Banded DB Hamstring Curls. Having both the DB and band creates tension in the hams through the full ROM. 2. TRX Hamstring Curls. Pretty self-explanatory. Set up a glute bridge before each rep. 3. Hamstring slides. You’ll need some slides for this one, but you could also use socks on a slippery floor. 4. Lying Hamstring ISOs. Prop your feet up on the couch, lift your hips and pull your heels towards you. I’m only doing 5 seconds on/off here, but most people could do longer. - #hamstrings #hamstringworkout #ham #hamster #hammock #hamburger #hamilton #hamptons See more

07.01.2022 TRAINING FOR PAIN MANAGEMENT - When most people are injured, they’ll see a physiotherapist and so they should! Physios are Allied Health Professionals and the most qualified to diagnose movement-associated pain, as well as provide guidance for rehabilitation. - But what about for people with mainly sedentary lifestyles experiencing ongoing pain not brought about by a serious injury?... - In one randomised control study (by Saner et al 2015), the effectiveness of a physio-designed, tailored exercise program was compared to a general strength training program for people with low back pain. In every measure, the strength program was just as effective as the physio one. - A number of similar studies have also compared strength training to exclusively using stretching, practicing correct posture and using ergonomic chairs to treat people’s neck and trap pain. In each study the effectiveness of a well-rounded strength program was a clear winner. - Compare that to other popular treatments for pain: spinal adjustments, massages and other manual therapy techniques. None of these have a proven track record of long-term pain relief without implementing at least some kind of resistance training as well. - Now, if you like getting the odd massage (like I do) and find it beneficial, then by all means keep doing it! Just don’t be under the impression that it’s going to completely fix your pain without you putting in work at the gym. - OBVIOUSLY there are certain disorders that require special treatment and can’t be fixed by simply lifting weights, and I’m not suggesting that people shouldn’t see the physio when they’re injured - But for many who constantly experience pain and visit the physio on a regular basis, leaving with strips of body tape and a new list of fancy exercises, maybe you need less ‘treatment’ and more training. - The worst that could happen is you get strong, jacked and feel healthier. Perhaps after that, the small niggle in your neck or back won’t seem that bad anyway See more

04.01.2022 ARE YOU ‘WEAK’ OR JUST OUT OF PRACTICE? - By now, you’ve (hopefully) been back to the gym and attempted barbell squatting again. - Unracking the bar for the first time in three months feels about as comfortable as holding in a fart on a first date... - The pressing on the back of your neck, the awkward shuffle backwards followed by the sudden realisation that the same weight you comfortably repped pre-COVID now feels much, much heavier. - The conclusion you might reach is that you’ve become weak due to the lack of heavy iron in your life. - It’s worth remembering though that strength is not so much a trait as it is a skill. Neurological adaptations are highly specific, meaning strength will be improved most in the movement patterns that are trained and developed over time. This is known as the SAID principle (Specific Adaptation to Imposed Demand). - Put simply: You get really good at the things you practice a lot. - So, while it might seem like you’re weaker and the weights feel heavier, it's not so much a loss of strength, but a lack of coordination from not having done that specific skill for so long. - Provided you kept doing at least some training over the last few months and didn’t completely waste away, you’ll regain the coordination quickly, after a bit of practice. - In short: Don’t worry about the weight on the bar. Practice the skill (frequently) and the strength will come back in no time. See more

04.01.2022 Milked that one day of sun we got on the South Coast - It’s been a pretty stressful few months for obvious reasons and I know a lot of fitness professionals have felt the same. Although it can feel counterintuitive to stop working and step away, taking a short break is the best thing you can do for your mental heath. - Looking forward to getting stuck back into doing what I love next week... - #visitNSW #StayinNSW #WeCantLeaveNSW #holiday #southcoastnsw #jervisbay #personaltrainer #coach #mentalhealth See more

03.01.2022 Outstanding progress from online client Jeet after only a couple of months! Looking forward to putting this guy on the stage next year - - - -... #transformation #onlinecoach #bodybuilding #mensphysique #prep #diet #shredded #fatloss #fitness #personaltrainer See more