Mariana Klinck FIT in Sydney, Australia | Nutritionist

Mariana Klinck FIT

Locality: Sydney, Australia

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25.01.2022 My client, Mel, killing it with some awesome stiff leg deadlifts. This exercise is great for building strength and power in the posterior chain. Recruiting the hamstrings, glutes, and erectors (lower back). The low amount of knee flexion throughout the movement creates extra recruitment of the posterior muscles. Perform this exercise in the moderate rep range (8-12) for hypotrophy, extended flexibility and range of motion before you graduate and progress to heavier loads for... strength gains. Maintaining proper form and control throughout the whole rep is more important than the load itself. Technique is key to results with this one.

25.01.2022 Be Active. Get out and enjoy this magical world we live in. In addition to training hard and eating right, its important to keep the mind healthy. ... Visit a new place. Take a walk. Live!! This was one of my favorite workouts ever. I was on holiday in Italy, and simply couldnt resist the challenge of doing The Path of The Gods. Id love to hear about your beautiful workout experiences. Please drop them in the comments. Enjoy

24.01.2022 Booty Building With Bands Heres a little trick I like to use to help get the most out of your glute training. By adding a simple resistance band in the mix you are helping to activate a lot more of your gluteal muscles. Firstly, lets take a look at the glutes. The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur.... With the addition of the resistance band to exercises such as hip thrusts, squats, or a simple lateral step you are recruiting the gluteus medius and minimus a lot more by initiating hip abduction, or external rotation. The more fibres activated, the more stimulus which translates to strength and growth. You can add the bands to the movement I mentioned above, or if youre travelling or unable to get to the gym, the resistance band can also be used for a multitude of exercises not only for the glutes, but your whole body. If you would like to know more about resistance band training or for tips on how to get your booty looking fabulous, feel free to DM me to book a session or to get a program. Enjoy.

24.01.2022 The F Word FAILURE. Something that a lot of us fear most. It’s never really thought of as positive in any way. The fear of failing runs so deep that it often prevents us from even taking the first steps to try something. Allow me to shed some positive light on failure. ... Not only do you learn a lot from failing. You also find the limit. Only after you find the limit, can you reset the bar to aim higher for a new goal. If you fail when you’re training, you have achieved something special. You have pushed yourself to the absolute limit and squeezed out every last drop of effort. If you have made it to failure, be proud. You’ve ventured to a place where many dare not.

24.01.2022 Hi guys If youve been doing the same old exercises and programs for months on end youre probably getting very bored, and you are most likely not stimulating the muscles in growth. You dont have to reinvent the wheel with your training. Just a few small and simple changes can be just the thing to reignite your enthusiasm and your gains. ... The humble push-up can be varied in many ways. Just by adding weight, and using dumbbells to increase range of motion, you will notice it becomes much more challenging. The alteration of hand placement and grip can benefit those training with injuries and get new muscles engaging through the movement. You can try these little tweaks with almost any exercise. Give me a shout for tips on how to mix up your training So who else is doing some push-ups? Id love to see your photos or videos on the comments, so please feel free to contribute. I would love to see you smashing it

22.01.2022 Brazilian Booty Building Done Right Slow controlled movements focusing on the targeted muscles. Train efficiently, Trust the process, and great results will follow.

22.01.2022 Its often said that when you love what youre doing, it is never a chore. Training is not a chore for me. I absolutely love it . Even on the bad days, it makes me feel good again. I love constantly challenging myself to be better than I was the day before. I love the feeling it gives me, and I love the results. The key is finding what works for you a going after it with everything you have. Trust in the process, never give up, and you will get to your destination. ... Its never too late to make a start, or to up your game. I can show you how. Inbox me for details. See more

21.01.2022 Ring push ups are a great variation of the humble push up because it emphasises building strength in the stabilising muscles of the shoulder, increases coordination and requires more muscle recruitment in the chest, triceps and core compared to normal push ups. This exercise is far more challenging than regular push ups thanks to the instability factor of the hanging rings and the greater range of motion. Because the rings are off the ground and you are not restricted by th...e floor like you would be with standard push ups, you can really go deep at the bottom portion of the exercise and get a higher engagement from the chest, triceps, core, shoulders and forearms with a greater range of motion. Ring push ups engage the muscle and tendons of the forearms to keep a strong grip and support this wrist. This results in a rock solid grip and a more stable wrist joint, thus improving injury resistance. Throughout the whole movement of a ring push up there is constant time under tension. Even when you lock your arms out at the top of the movements your shoulders, chest and core still have to maintain stability so you are always engaging muscle. If you need to mix things up a bit, try throwing these into your routine.

18.01.2022 This is undoubtedly one of the most difficult times we have ever experienced. With many changes and restrictions in place, its important to focus on the things that we CAN do. We can adapt and find new ways to move forward. Or we can remain stuck in our old ways. ... Stay positive, keep moving, and take care of each other. -1.5m-

17.01.2022 The F Word FAILURE. Something that a lot of us fear most. Its never really thought of as positive in any way. The fear of failing runs so deep that it often prevents us from even taking the first steps to try something. Allow me to shed some positive light on failure. ... Not only do you learn a lot from failing. You also find the limit. Only after you find the limit, can you reset the bar to aim higher for a new goal. If you fail when youre training, you have achieved something special. You have pushed yourself to the absolute limit and squeezed out every last drop of effort. If you have made it to failure, be proud. Youve ventured to a place where many dare not.

17.01.2022 Progress - NOT perfection. And consistency is everything. I often give my patients the gym analogy all: Wouldnt it be great if you could have the benefits of ...exercise before doing it?! Well turns out - you cant. Having a baby, when you have been struggling for years is the same. First you do the work, and you do the work - until. Personally this week was monumental though, with the (real gym) #gainz. I have been training seriously, diligently and oh so relentlessly (at least 5 days per week) with the most hardcore trainer I have ever trained with in my lifesince July 2017 after a long break from serious fitness. Ive had a few good and great trainers over the years but the truth be told none as awesome (dont say Im not nice to you Mariana Klinck now its your turn, at the gym, ok ). The bottom line is: There is no nicer feeling than seeing REAL results. Especially after a long and seemingly nebulous process that to begin with is only pain and feels like nothing is happening (other than the constant delayed onset muscle soreness from head to toe that threatens to never actually disappear)... Then one day... out of no where... once again, I learn that OH YES, it is possible, after all, to be in the best shape of ones life at any age! This week I hit a new personal best (deadlifting my record so far: 65kg x 10 reps x 2 sets, after doing 2 previous sets, at 60kg and 62.5kg respectively). To top that off my husband told me I was not allowed to wear a certain pair of tailored shorts for his companys Christmas party because I was too sexy (never knew that was a thing LOL), and I am beginning to love the definition in my arms. All in all it has been a great 16 months to what will be a completely new me, again, in another 4 months from now. Looking back it feels like forever... but the truth is, the time will pass anyway - so you might as well keep putting one foot in front of the other and keep moving towards creating the life you want to live. I am certainly glad to be doing just that. Thanks Mariana Klinck for all the constant kicks in the butt that keep me focused - and for inspiring me with you own fabulous example of drive, persistence and what is possible when you focus on what you want MOST. Thank you!

17.01.2022 To celebrate World Chest Day on Monday, heres a little something for you to finish off your workout. Throw this in at the end of your session for 3 sets. 1. Pre exhaust the chest with an isolation movement, like a low cable fly. Pick a weight you can do for 10-12 reps. ... 2. Rest for 10 seconds then move on to a compound movement. Aim for 6-8 reps. I have gone with a variation of the body weight push up. By adding the dumbbells, you greatly increase the range of motion. Elevating the feet works more like an incline press and engages the clavicular head of the pect major (upper chest) and the front deltoid. If youre looking to really challenge your core as well, hold one foot up during the movement. If you do this, alternate feet each set. Enjoy

17.01.2022 Its not all about the weight. There are many different ways to challenge your muscles without stacking extra plates on the bar. Simply slowing the tempo of a movement can make a massive difference to the difficulty. A slow controlled eccentric path, a pause, even a slow contraction all equal greater time under tension, which means a more productive and efficient rep. ... Not only will you improve strength and hypotrophy, you will activate many more receptors and fibers. Your joints will also thank you for focusing the load in the muscle rather than the joint itself. If you are building back up from injury, or you have hit a plateau, try throwing something like this into your routine. This static hold variation is an absolute glute and quad killer. You can do it on a solid surface if youre just starting out, but the bosu ball does make it significantly tougher. Aim to hold for at least 30 seconds and try to improve each time you do it. I usually drop this in at the end of a leg session just to finish off the quads. Its also a great way to punish my clients for being late. 15 seconds for every minute You can apply this method to almost any muscle. Feel free to give me a shout for any tips and tricks to help take your training to the next level. Enjoy!!

17.01.2022 Suns out, guns out!! Looking for a great variation to mix up your arm training? Enter the spider curl.... This exercise is one of my favourites for isolating the biceps and really targeting the short head of the muscle. Simply set up an incline bench at around 30 degrees and lay chest down, allowing your arms to hang perpendicular to the floor. From the bottom, curl the dumbbell or barbell and squeeze at the top. Keep a slow and controlled eccentric motion and don't lock out at the bottom. The position of the arms and the constant tension on the muscle will have your guns firing. You can vary your grip to fine tune the muscle. Go with a hammer grip to activate more brachialis, or over-handed to get your forearms in on the fun. Add this at the end of your arm workout to finish off your bi's. Use a light weight and go for 4 sets of 8-12 reps, depending on where you are in your program. Pm me for a trial! Enjoy.

15.01.2022 The SMITH MACHINE is one of the best bits of kit you can have at your disposal. Its about as basic as you can get with only a single plane of movement. It goes up and down. Thats it. Some may consider this to be restricting, but thanks to this you are able to get creative with your exercises and movements. ... The extra stability allows you to focus moving the load with a specific muscle in a position that may otherwise risk injury. Because the machine does all the stabilizing work for you, you can isolate the area much better and focus on engaging the targeted muscle. The trade off is that you dont activate as many stabilizing muscles, so this machine may not be the ideal pick for overall strength training. It is however a great way to supplement some isolation work as part of the program. Here, I am doing some Single Leg Good Mornings. This one annihilates the hamstring, glute, and spinal erectors. Its much easier to balance with the smith machine so you can really focus on the posterior chain rather than engaging the core to stabilize. You can play around with this machine for a multitude of upper and lower body exercises. Give me a shout for tips on how you can get creative with your training. Enjoy

14.01.2022 Time to push through your excuses and get into it! Surround yourself with like minded people who inspire you to be your best. My client, Fernanda, is killing it and making some serious progress with strength, lean muscle gains, and fat loss. Training is all about finding a happy balance between what you enjoy, and what works for you. ... Work hard and trust the process. Your rewards will come.

14.01.2022 Time to swap the liquid 6 packs for some serious ab action. Dont be too hard on yourself if youve overindulged a little during the festive period. Let it be the motivation that gets you on the way to owning 2020. ... Remember the results wont come until you start the process. You dont want to be looking back at Easter, wishing that you had started NOW!! Limited spots still available for those who are ready to take action and finally get the results they want. Message me for details.

14.01.2022 This has do be one of the best upper body combos around. Upright rows into overhead press So many muscles are worked during these movements. The upright row portion hits your side delts, traps, rhomboids, biceps, and even your rear delts if you take a wider grip. ... When you overhead press, you are engaging front delts, triceps, lats, even your pectoral muscles come into action. Also the core muscles and legs are working to stabilize. Its important to maintain strict form throughout the entire movement. This means a slow and controlled lowering of the bar and also a relatively straight back. You dont need to be going overboard with the weight. Choose something you can comfortably do for 4 sets of 8-10 reps, with strict form. Enjoy!

14.01.2022 Do you train when you go on holidays?? I make an effort to train at least 3 times per week when Im traveling. Its great to have the opportunity to train in a new gym with new equipment and a different vibe. Especially when traveling overseas you really get to experience how other cultures focus their fitness goals. ... One thing really love about training in my travels is the cool equipment you come across. I was in Budapest a couple of years ago and found this amazing little gym tucked away in a basement. It was nothing fancy, but the equipment was old school and the vibe in there was amazing. Perfect to get a couple of sessions in and tick all of the boxes I needed to. This little pendulum machine is one of the coolest bits of equipment I have ever used. Its just seemed to work perfectly for my body and targeted my quads like nothing else. Id love to see the equipment that youve discovered in your travels, or a really awesome gym that you have visited. Please contribute a pic or video, along with the location, in the comments. Thanks. Enjoy.

13.01.2022 The Hip Thrust is a glute exercise that improves your strength, speed and power by achieving optimal hip extension. Optimal hip extension is all about the power in your glutes, which are one of the most powerful muscles in the body. The glutes extend the hip or pull the leg behind the body. If your glutes are underdeveloped, your speed, power and strength are all compromised. That means you'll have weaker Squats and Deadlifts, and that magnificent booty will not develop how y...Continue reading

12.01.2022 Snatch Grip Deficit Deadlift This exercise is truly punishing, but the rewards reaped are well worth the effort. Snatch grip deficit deadlifts are a variation of the deadlift that increases the difficulty by creating a longer range of motion by starting you at a lower position. The nature of the snatch grip being wider than a standard grip already puts your torso in a lower position. By throwing a deficit, or a slight elevation, in the mix you are faced with an even lower po...int at the bottom of the lift. This exercise will hit almost every muscle in your posterior chain. Glutes, hamstrings, calves, erectors spinae are all firing hard, but due to the wide grip this exercise also places tension on the traps, middle back and lats. Dont be surprised to find your quads getting a good workout as well. If youre plateauing with your squat or deadlift, or you want to develop your upper back, definitely throw these into your routine for a few weeks. I like to use a 20kg or 25kg plate as a platform to create the deficit. You can use a step or other type of platform if youre more comfortable. Just make sure you choose something sturdy. You wont be able to lift as much as a regular DL that you start from the floor. Most coachs will recommends dropping 10% off your weight for every inch you stack on the deficit. I would suggest you start light with these and then progress in weight at a steady rate. You may also need to run lifting straps with this variation. A wider grip position will intrinsically be more difficult to hold on to. You should however only introduce the strap when your grip strength is preventing you from performing all of your reps. A little side note, this exercise will also help you develop a bone-crushing grip. Stand on your platform with you feet no wider than your hips, toes slightly turned out. Grab the bar in the snatch grip position, or so that you are touching the outside ring of the knurling, anywhere between your index finger of pinky. This will vary depending on your body. Keep your shins vertical and remember this is a hinge movement, not a squat, so dont drop your hips too low. Keep your elbows locked and take the tension by slightly internally rotating your arms. This will switch on your lats and help to keep your back straight and shoulders retracted. With your head neutral or looking slightly upwards, pull the bar up until you reach the top of the movement and briefly lock. It is important to keep the eccentric portion of the rep controlled. By slowing this down it will help you develop strength and increase time under tension. You can perform sets of 7-10 for hypotrophy, or if youre going heavier go with 4 sets of 3-5. Remember this is a difficult exercise, so be careful not to go too heavy until you have mastered the technique. Feel free to message me if you have any questions. Enjoy.

11.01.2022 Effective. Efficient. Enjoyable. When you combine these elements into your training you will accomplish great things. Busy life? Time poor? You CAN still do it! ... Find exercise boring? You CAN make it fun! Sick of not seeing results? I CAN show you how! We do things a little different here at MK Fit. When you train with me, it's about YOU! Here we see a busy, successful client enjoying her training and getting results. This exercise ticks so many boxes. Not only are you burning a lot of fat in a short period, you also work almost every muscle in your body, improve strength and coordination, and also enhance balance and core stability. This combination helps to get a lot done in little time. If you're ready to make 2020 the year you did it, please message me for a free consultation. Enjoy!!

10.01.2022 Make your workouts time efficient. If youre time poor but still want to get your training done, you should look for ways to maximize the bang for buck value of your training. Super setting and giant setting are both classic ways for getting a lot of work done in a shorter period of time. You can also get creative and mix two exercises simultaneously into one. ... I like to use this one if time is precious. A plank with dumbbell rows incorporated.This is a great way to work your core and abdominal muscles, while also hitting your back and biceps. Start by choosing a weight you can comfortably row for at least 10 reps then set yourself up as though youre doing a push up. Keep your arms locked at the top and then set yourself in the plank position. From here you keep one arm locked out and DB row with the other. You can do 10 rows with one arm and then swap over, or alternate sides with each rep. You can hold the plank for some extra time at the end if you feel your core needs further work, but generally speaking you should feel quite a nice burn in the abs, bis and back. Give this one a shot next time youre in a rush at the gym. Hit me up for other variations of this method, that focus on different body parts, and hints and tips for maximizing your training time. Enjoy.

09.01.2022 The Humble Cheat Meal I get a lot of questions about cheat meals. You may be surprised to know that the cheat meal is actually an important part of the diet process and I encourage the odd cheat meal in most of the programs I give to my clients. Lets take a look at how throwing a cheat meal in the mix can benefit you.... After you have been dieting or eating quite clean for a period of time, your metabolism becomes used to the same calorie intake and the required energy to burn. By adding a cheat meal, it tricks your metabolism into believing your energy balance is again in the black and triggers a response to burn through your fat stores. So by dropping a calorie bomb into your body, youre actually re-setting and kick starting your metabolism to burning fat again. There is also the benefit of replenishing your glycogen stores for increased energy to help get you through the training and dieting process. Keep in mind its called a cheat MEAL. This means one meal!! Not a whole day or two of eating junk. The effectiveness is definitely lost if the rest of your weekly diet isnt on point. This can be particularly useful if you time it to work around a big training session, such as leg day. It can help you recover, recharge, and boost fat burning. Bon Appétit.

09.01.2022 Happy Monday, everyone!! A new week is a new beginning, and an opportunity to get on track and start chasing your goals. Monday is the beginning of the week that you will look back on and be satisfied that you dominated. Lets get after it!!

08.01.2022 If youre looking to mix things up, give these a try. Single Stiff Leg Deadlifts. As the name suggests, this is a variation of the SLD. By hanging one leg behind you either on a bench, or balancing in the air, the movement becomes much more complex and requires the recruitment of many more core and stabilizing muscles. This is one of the best bang for buck exercises you can do. You will activate almost your entire posterior chain. Glutes, hamstrings, spinal erectors, calves,... as we as the abdominal and core stabilisers. If youre keeping strict form you can even get a nice squeeze in your traps and posterior delts. The beauty of this exercise is that you dont need to go heavy on the weights, which means much less loading on the spine. Use either dumbbells, a barbell, or kettle bells and be sure to execute a very slow and controlled eccentric (downward) portion of the rep. This will help keep your form on point, and with the increased time under tension you should expect to see improvements in strength and hypotrophy. Give these a go if youre mixing it up with some unilateral work, or if you are looking to improve your core stability and balance. Enjoy.

07.01.2022 COUPLES TRAINING As the weather warms up and everyone is finding new motivation to start their summer transformations, we tend to see a lot of couples training together. While this may seem romantic and a perfect way to get your fit on, we need to look at the reality of couples training. There are definite pros and cons to this method and before embarking on your fitness journey with your partner, its important to consider if this is the right move for your individual goa...ls. If you and your partner are starting out together, and both from a similar level of ability, it can definitely be beneficial. Training with someone who has a common goal and is almost on par with your experience and level of fitness can have many positive attributes. It can help strengthen the bond between you and your partner through the support and encouragement offered to each other while you sweat and toil together. If you are both looking to reduce body fat and are following a diet together, its great to have a support person to suffer with. When someone is going through the same process as you and experiencing the same feelings and emotions along the way, it becomes greatly advantageous to have a support person on the same level. It will also help keep you on track. Studies have also shown that it can increase levels of attraction and helps couples to reconnect. If you and your partner are at different ends of the fitness spectrum or you have different goals, training together may not be the best thing for you. My husband and I have had many tiffs in the gym over what exercise to do, and how much to do, especially when we are each working towards a different goal. If I am working on cutting and my husband is working on a strength program, its common that our training session will end in an argument. This is why we have learnt to train separately when we are working towards different outcomes. We can still support and encourage each other in different ways, but training together during these times is not the best way. Its also important to remember when training together the workout is as much about you as it is your partner. Try not to take control or criticize your partners form. You are there to help and encourage each other. A little bit of friendly competition is also healthy and a great way to help motive and push you along. Setting small achievable goals and constantly trying to improve is great for everyone. If you and your partner can encourage each other to squeeze out that little bit more in each session you can achieve your fitness goals a lot faster. You can implement little challenges into your programs to help drive you both. Things like the first person to lose 5kg gets to pick a movie and the other one has to shout. Be creative, keep things fun and interesting, but most of all support and encourage each other.

07.01.2022 Battle Ropes A battle rope is one of the few exercises that targets almost every major muscle group, giving you a cardiovascular workout with resistance training at the same time. You get a whole-body workout using this equipment and also have the advantage of full range of motion and minimal impact on your joints. Obviously, you focus on more of your upper body muscles using rope because you are swinging the ropes using your arms. However, you are also working your legs an...d hips, as you need to maintain a good solid stance to keep your balance while performing rope exercises. Also, its easy to change the resistance mid exercise simply by changing the distance between yourself, and the anchor point of the rope. The more slack, the greater the resistance. You can mix things up by changing the direction you move the ropes, and also add other simple movements, like lunges or squats, to recruit more muscle groups.

06.01.2022 HOW TO CORRECT A MUSCULAR IMBALANCE. Unilateral work is a very important but often overlooked element of your training. Not only will it help increase your overall strength by activating a lot more muscles, it will also help correct any muscular imbalances you may have developed. Muscular imbalances can occur through many ways like injuries, poor form, and even just life in general can sometimes lead to things getting out of wack. ... Almost everyone has a dominant side of their body. This imbalance is not always obvious, especially if you are constantly doing fixed movements such as barbell bench press, squats, and leg press. While it may not feel like one side is lagging on these movements, other stabilising and secondary muscles are activating to correct the imbalance. If left untreated, this can lead to a long list of problems including overuse injuries of the dominant muscles, and the weaker muscles becoming more vulnerable to problems down the track. You may also be surprised to know that unilateral strength is not simply half of what you can lift when doing the same exercise bilaterally. If youre barbell bench pressing 60kg, it does not necessarily mean you can press 30kg with one arm. Most people will be able to lift closer to 30% of the load with a single limb as opposed to using both limbs simultaneously. This is due to the additional stabilising muscles that are recruited to counteract the uneven forces in an effort to balance you out. Core activation in especially elevated when doing some unilateral movements. If you have already identified an imbalance and know which is your weaker side, there is a very simple and effective method I like to use that should help even things up. Start by doing as many reps as you can with your weak side. When you have reached failure on the weak side, rest for at least 10 seconds, then do the same number of reps on your dominant (strong) side. Do not do any more reps on the strong side, even if you feel you can and you are under doing the muscles on that side. The aim of this is to balance things out so by maxing the weak side, and going a bit softer on the strong side you are allowing the weak side to progress at a much greater rate than the strong side. After a few weeks of this you should notice things start to even out again. If you can visually notice that one side is more developed than the other, you can apply the same method to help balance things. Remembering that it is almost impossible for two sides to be exactly the same and perfectly symmetrical. Are you concerned about an imbalance? If so feel free to DM me and I can help you to diagnose and remedy this issue before it potentially causes bigger problems. Enjoy.

05.01.2022 The 1 squat is an exercise used by many athletes to bust through plateaus, build strength and hypotrophy in the muscles around the knee (VMO) address weaknesses in a particular part of the movement. This is also a great exercise used by downhill skiers to build strength and stability of the knees to help cope with the enormous forces placed on the joint during the activity. Heres why: Increased Positional Strength: by adding this variation to your squat, it makes the botto...m position of the movement far more challenging. By keeping a controlled movement way up and then back down again, far more fibres are recruited as you come out of the hole for the second time in the rep movement. Increased Muscular Tension and Hypertrophy: By increasing time under tension through the 1 squat movement, you increase the metabolic demand on the quadriceps, glutes, and vastus medialis oblique (VMO). This exercise can be particularly useful for people who suffer from knee collapse when coming up from their squats, as these muscle groups work to keep the pelvis, knees, and ankles properly aligned to allow for a more upright torso. Increase Rebound Potential: When done with speed, 1 squats can be performed in the front squatting position in the clean, as well as the standard back squat. By increasing strength and elasticity (performed under speed), an athlete should be able to break through sticking points in the movement more effectively while staying in proper alignment and posture. This ability will result in stronger, more dynamic recoveries in the squat, clean, and snatch. It is important to perform this movement under controlled tempos. This varies depending on your desired goal. Hypertrophy, positional strength, or speed (increased rebound and elasticity directly transferring to clean, snatch, and squat). 1.Load your bar with with 70-90% of your maximum squat and/or front squat will suffice. You can also use a dumbbell or plate. 2.Unrack and descend into a full depth squat, keeping a controlled and slow tempo. 3.As you come out of the hole in the first squat, come up above of the full squat, slightly pausing to keep tension and positioning. 4.Keeping a controlled tempo, descend into the full depth position again, rebound out, and stand all the way up to finish the 1 rep. 5.Perform sets of 2-5 reps. For strength and hypotrophy, keep a slow controlled tempo.

04.01.2022 The lying dumbbell hamstring curl strengthens and tones the backs of your upper thighs. The lying dumbbell leg curl is a targeted isolation exercise for your hamstrings, but it also engages several other leg muscles, including the quads, glutes, hip flexors and calves. You'll also engage your adductors, or inner thighs, as you squeeze the dumbbell tightly with your feet. The most difficult element of the dumbbell leg curl exercise is learning how to hold the dumbbell securel...y between your feet. This becomes more difficult as you move up to heavier dumbbells. Therefore, start light until you get used to the exercise. When placing the dumbbell between your feet, make sure that your toes are pointed straight. Ensure you have a good foot grip on the dumbbell before you initiate the movement. You should be squeezing all of your muscles from the core down to your calves. Control the movement and engage all those muscles, including the dominant quads. Using a slow and controlled eccentric movement will have your hammies burning, but in a good way!! Avoid hitching your hips up as you bend your knees to pull the weight toward your seat. This exercise is a great way to mix things up from the usual lying leg curl machine. The close foot and toe position causes much greater recruitment of the inner hamstring muscles, semitendinosus and semimembranosus. Also comes in handy when youre trying to get a hammie workout done during rush hour and there are no machines available.

04.01.2022 Cable Machines A great way to keep maximum tension and resistance on the muscle throughout the whole movement. Gravity only keeps the weight true when its moving straight up and down. When you start to move inward, outward, or on an arch pattern, there are points in the movement where the weight will not be giving the same resistance. It will feel lighter. ... Take the preacher curl and dumbbell fly for example. These exercises are quite tough in the bottom part of the movement, but when you get to the top of the exercise and the movement begins to change direction and move inward rather than directly up, you notice the tension on the muscle fades. By doing these exercises on a cable machine you are keeping consistent tension on the muscle throughout the whole movement. There is a long list of exercises you can apply this principle to. Dont be afraid to get creative and try different movements on the cables. Youll be surprised how this little change can spark new muscle growth. Enjoy

04.01.2022 Your shoulder muscles are categorised into three main parts: anterior, lateral and posterior. The anterior deltoid is the front part of the shoulder. The lateral head is the side of the shoulder, and the posterior is the rear portion. During pressing movements the anterior deltoids are primarily engaging and doing the work, along with the lateral delts. Though the lateral deltoids are the main muscle used for lifting your arms out to the side, they do engage in certain press...ing and pulling movements also. One very important part, and quite often forgotten, is the posterior, or rear deltoid. The rear delts are responsible for pulling movements, or moving the arms backwards. This muscle is quite often overlooked when training shoulders. There are many benefits to solid rear delt training. 1. Improved posture: By balancing out the rear delts, it helps prevent the front shoulder muscles overpowering and rolling your shoulders forward, which gives you that stooped look. Its a good idea to throw a few sets of rear delts in at the ends of your chest routine too. This helps to balance out the onslaught youve just put on the anterior muscles. 2. Reduce chance of shoulder injuries: By creating balance in the joint and working a lot of the smaller stabilising muscles makes your shoulders less susceptible to injury. 3. Great looking shoulders: By boosting up the rear delt, you will give your shoulders a nice full, round look. Also the strength of the posterior muscles will pull your arm into the correct position and help prevent forward and internal rotation. If youre serious about upping your rear delt game, then ideally you will need at least a 48 gap in between your shoulder and back workouts to ensure the rear delts are properly rested. There are heaps of different exercises you can do to keep things interesting. Hit me up for a program, or for tips on how to include rear delts in your routine.

04.01.2022 If youre chasing that nice round look for your shoulders, try finishing off your routine with this one. Overhead Dumbbell Lateral Raise. Take a light dumbbell and start with your arms by your side, and palms facing away from you. Slowly raise your arms out and away from your body, keeping a slight and consistent bend in your elbows, until the weights touch above your head. ... Keep the same palm and elbow position all the way through the movement until you reach the starting point. Tempo and control are key in both the upward and lowering phases of the rep. Aim to knock out at least 12-15 reps and achieve failure in each set. 3-4 sets at the end of your session should do the trick. Your middle and anterior delts will be on fire but I promise the pump is well worth the pain. Enjoy.

04.01.2022 To celebrate World Chest Day on Monday, here’s a little something for you to finish off your workout. Throw this in at the end of your session for 3 sets. 1. Pre exhaust the chest with an isolation movement, like a low cable fly. Pick a weight you can do for 10-12 reps. ... 2. Rest for 10 seconds then move on to a compound movement. Aim for 6-8 reps. I have gone with a variation of the body weight push up. By adding the dumbbells, you greatly increase the range of motion. Elevating the feet works more like an incline press and engages the clavicular head of the pect major (upper chest) and the front deltoid. If you’re looking to really challenge your core as well, hold one foot up during the movement. If you do this, alternate feet each set. Enjoy

03.01.2022 Remember, you dont always need to lift heavy weight to improve strength and hypotrophy. A simple yet effective method to help you achieve a scorching pump and to push through plateaus, is to slow down the tempo of your reps and add a pause. By doing this you take momentum, or the bounce, out of the equation. You also significantly increase the time under tension. ... You can throw in a pause at the bottom of the squat, or even half way too. Give this a try if youre looking to mix things up a bit. Its great for getting results without going too heavy so your joints wont complain. However, your muscles will. I can pretty much guarantee a nice burn with this method. Enjoy.

02.01.2022 Dont be afraid to get creative with your training. Its human nature to become bored with doing the same thing over and over. Results will begin to slow and you quickly lose interest. Sometimes all you need is a slight change to get things moving in the right direction and to get your enthusiasm back again. ... As the weather warms and gyms begin to get busier you will often find yourself having to improvise parts of your workout. This can sometimes be a blessing, forcing you to try something new and discover a new way to achieve your results. You may even uncover something really great. Id love to see some of the different ways you like to use a machine, or do a specific exercise to mix things up. Send your videos in the comments and share your experiences with us. Enjoy.

01.01.2022 THINK OUTSIDE THE BOX You cant expect to grow if you never change. Doing an exercise a little differently, tweaking your diet, cutting down on the booze... all little things that can lead to some big results. ... If youre ready to make the change and take control of your wellbeing, I can show you how to get the results youve been yearning for. I have limited spaces available for you to take control of your new year goals. Are you ready to own 2020, and make this the year that you actually did it? Message me for details.