Keat's PT | Sport & fitness instruction
Keat's PT
Phone: +61 431 580 317
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25.01.2022 Hi all. Just a quick observation on over-training. I saw a young bloke in the gym awhile back, maybe 17-18yrs of age. Lean wiry build. Now most young blokes that go to the gym at that age (or most ages) generally want to get bigger & stronger. During my training session, which takes around 45-50min i witnessed this young bloke do 10 (yes 10) BICEPS exercises and he was still going when I left. Now if you went up and asked him what his training goals were I'm 99% certain he'd say "I want bigger arms". Unfortunately that volume of training just isn't going to get the result he's after. There's nothing wrong with the principle of volume training but like many principles it needs to be understood and implemented effectively. Choose the training methodology that suits your training goals. Remember more isn't always better!!
25.01.2022 Hello all. Due to an extremely positive life altering event I will be unavailable for training for the next two weeks at least. All enquires are still welcome. Cheers!
25.01.2022 https://bretcontreras.com/strength-training-is-fat-loss-tr/ Ladies please read this!! (and throw out your scales!!)
24.01.2022 Excerpt from guest blog via Brett contreras: The following is a guest blog by Jordan Syatt (competitive powerlifter). Right about here is where I’m supposed to insert a moronically generic article introduction about the bench press and how it’s the ultimate test of strength.... I’ll pass. I like to bench press. You like to bench press. And, like most people, you probably want to learn how to bench press more weight. Sound about right? Perfect. bench press In this brief article I’m going to share with you 3 simple hacks that will drastically improve your bench press. Do NOT Pinch Your Shoulder Blades Together (as hard as possible) I know this flies in the face of pretty much everything you’ve ever been told about the bench press so bear with me and allow me to explain. Pinching your shoulder blades together (forcefully retracting your scapulae) is a cue meant to help you do a number of things, including: Put the shoulders in a safer position Reduce the lifts range of motion (ROM) Utilize the right muscle groups (notably the lats) for a stronger, safer press I’d note, pinching your scaps together isn’t always wrong. It’s actually a great cue to use with beginner lifters who are still in the early stages of training, developing kinesthetic awareness, and mastering technique. As you progress into more of an intermediate/advanced lifter, however, pinching your scaps together as hard as possible will become counterproductive. Why? A number of reasons but, notably, full retraction of the scapulae isn’t necessary for lat recruitment. In fact, I’ve found fully retracting the scapulae makes it harder to use the lats properly which inhibits bench performance. On the other hand, forcefully depressing the scapulae is necessary for lat recruitment. So what should you do? Rather than forcefully retract your scaps, focus on emphasizing scapular depression (put your shoulder blades in your back pockets) throughout the entire lift. At the same time, you should slightly retract your shoulder blades but do not actively pinch them together as that takes the focus away from scapular depression and subsequent lat recruitment. Your Takeaway: pinching your shoulder blades together as hard as possible is NOT necessary for optimal bench performance and may inhibit your strength. Instead, focus on scapular depression (put your shoulder blades in your back pockets) with slight scapular retraction. This technique will help to recruit your lats (as stabiliser's. ed) and maintain the best position throughout the entire lift. Blair: Hallelujah- I've been commenting on this tip for YEARS!!
22.01.2022 If you're interested in no BS technique based training contact me. Technique based training will maximize results whilst minimizing injury risk. Avoid injuries or manage existing ones more effectively. In 25 years of PT I have never had a client injure themselves. How many PT's can say that.... Technique works. Consistency works. See more
18.01.2022 For those of you that want to know why behind the neck shoulder presses are both injurious & ineffective: http://bretcontreras.com/considerations-in-athletic-perfor/
16.01.2022 Testimonial from Mark Pedder: Blair, last time I was in Australia I actually listened to your comments about food and exercise. Did a bit more research based on what you said. So good. I am eating like a horse, huge breakfast as soon as I get up, huge lunch and huge tea. Snacking twice a day and doing about 15 minutes cardio exercise per day and some really basic weights, nothing more...and I am loosing body fat and putting on muscle. Absolutely crazy. ... Eating mostly oats, vegetables, legumes, tuna, chicken and a Whey drink. Snacking on Almonds, Pita and peanut butter. Also taking a basic multi vitamin, garlic, fish oil and magnesium. I am never tired, never hungry and the body feels tight and is starting to look good. I could actually have abs in the near future... Not bad at 45...
14.01.2022 Hello all!! Just letting everyone know I'm back on deck to train folks as of today. If you're interested in high quality technique based training contact me and we'll get cracking!!
11.01.2022 Seriously! Read this: http://bretcontreras.com/addicted-to-fatigue/
11.01.2022 Very good read: http://bretcontreras.com/10-things-beginning-lifters-know/ When you read this comment on your top 2 picks. Mine are 6 & 1.
07.01.2022 Scientific FACT!! http://examine.com//10-awful-myths-perpetuated-by-the-med/
07.01.2022 Two Common Lateral Raise Errors 1) ERROR: Shoulder external rotation If dynamic shoulder external rotation occurs during the action, Infraspinatus and Teres Mi...nor take over the lift. Shoulder external rotation is OFTEN confused with shoulder abduction. Virtually NO TRUE shoulder abduction is actually occurring, despite weight being raised. Lateral Deltoid involvement is DRAMATICALLY decreased. Purpose of movement is defeated!! Other far more effective exercises may as well be used to exercise these muscles that have become the unintended victims of this POOR FORM. 2) ERROR: Throwing weight up Decreases deltoid involvement, particularly if momentum originates from sudden extension of hip or spine. AGAIN you end up involving muscle groups that NOT supposed to be involved in this exercise to it's DETRIMENT!! How NOT to do LATERAL Raises: http://www.exrx.net/Animat/Errors/DBLateralRaiseBadForm.gif http://www.exrx.net/Animated/Errors/DBLateralRaiseError.gif See more
06.01.2022 Why not train with a friend? Bring a friend and they train for free FOR YOUR FIRST 3 SESSIONS! Please feel free to phone or Facebook message me for more information. Offer valid until 31 March, 2016. - Blair
05.01.2022 http://www.exrx.net//Errors/DBShrugUnnecessaryRotationExam Shoulder Shrugs Errors (shoulder rolls) 1)Rolling (horizontal movement) is NONSENSICAL.... 2)Weight moves perpendicular to gravity. 3)In an upright posture, the upper traps and middle traps resist weights against gravity (downward force) as they elevate the scapula. Although it is true the middle and lower trapezius can also retract the scapula on a continuum of planes, they resist such a load retracting against a resistance on a transverse plane during general back exercises or by upward rotation on a frontal plane during shoulder exercises. BOTTOM LINE: It's only necessary to raise and lower the shoulders during shrugs. The lower and middle trapezius will be exercised during other basic exercises. Keat's PT: Honestly, the simpler a movement SHOULD be the more people try to "add" to the action. All this does is mutate the movement into something IT IS NOT!! Best case scenario, it's inefficient. Worst case= INJURY!! KEEP IT SIMPLE!! Watch the gif to see how NOT to do shrugs.
04.01.2022 When it comes to people achieving their goals the most under- rated element is CONSISTANCY. This is mainly due to the fact that consistancy is'nt fancy, gimmicky or fadish. It IS however completely sustainable!! I often say that i'd rather someone train 3x per wk consistantly over the course of a year than flog themselves 5-6 days a wk for 4-6 wks once or twice a year & be too burnt out or worse injured for the remainder of the year. Intensity can and should vary but CONSISTENCY will get you to your goals!
03.01.2022 Great post from my good friend and rehab legend Andrew Dowler at Move EP http://andrewdowler.com//stand-tall-and-breathe7-benefits/
03.01.2022 Hi all! June special: Assessment/ Goal setting session 30-60 min FREE!! 1st 1hr training session FREE!! Next 3 1hr training session's only $50 per session. BIG savings, GREAT results!! If you don't learn something new or don't learn to execute your current training techniques better I will give you an additional FREE session!! If you want to get the safest most efficient training techniques backed by 20 years professional experience give me a call!! :)
02.01.2022 Interesting, positive interaction with a bloke at a local gym. Scenario: See bloke doing Standing DB Biceps curl. Weight not too heavy which is good. Stance: Poor. Imagine, if you will. Heels clamped together, toes splayed out 45 degrees, leaning back 30-40 degrees, hips pushed forward, lower back over arched and choppy, partial range of motion in the top 1/2 of the movement.... Me being me ie compulsively helpful says "Is there a particular reason for you using that stance?" Response: "My Chiropractor told me to do it that way to protect my back." Me:" Does your chiro lift? Does he have any weight training quals or experience of any kind??" Response:"No not that I know" This young bloke was a really nice open minded person. We had a chat about his postural issues and I adjusted his technique. I go away and let him do a couple sets, he comes over to me after and says"That was heaps better. Back felt better and I really felt my biceps working a lot more." I'm not telling this story to bag chiros, there are some excellent ones out there. My reasons are twofold: 1) This young fellow, by his own admission, was very new to training. 3 months or so. He's unfortunately joined a gym where you get ZERO supervision. There were 3 "trainers" present in the facility. Only one of which was occupied with a client. So why is he paying good money to potentially injure himself?? 2) People need to work within their competencies ie his chiro should not be giving him weight training advice if he has no quals in that area. When I spoke the the young man (who let me reiterate was a pleasure to talk too) I told him "I'm not a diagnostician" and gave him a referral to Andrew Dowler at Move EP for a postural assessment. This is the level of service all people should automatically receive from gym staff and/or so called Personal Trainers. People: DEMAND MORE for your PATRONAGE, LOYALTY and HARD EARNED money!! Gym Staff/ "PT's": LIFT YOUR GAME!!!
