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14.01.2022 Leg Press Technique: ----------------------------------- 1. Choose the appropriate weight and set the seat so that the knees are bent just over right angles. (Participant here is performing 5 Rep Max - Leg Press with 90 kilos) 2. Position feet about shoulder width apart... Try to push through your heels, keeping the knees lined up over the toes 3. Extend the legs until nearly straight, avoiding locking the knees 4. Lower the weight slowly until the thighs are parallel to the foot plate at the bottom of the movement 5. Repeat for the number of reps required Key points to remember --------------------------------------- Breathe out as you push, breathe in as the weight is lowered Many leg press machines have a stopper that can be set so the weight cannot fall any lower. You should set this at the appropriate level in case you fatigue and lose control of the weight

07.01.2022 Program Design Part 3 Weekly Splits In part 3 of the program design series I will be covering how to spread out your training over the course of a week.... There are many different splits out there to choose from and all of them have their place. For example we have the classic body part splits, full body, upper lower, and push pull legs just to name a few. The split you choose will largely depend on your schedule as well as your training age, and your goals. For a beginner I recommend either a full body 3 days a week or upper lower 4 days a week. Strength training 3 - 4 days a week is all you need to see great results as a beginner and into the intermediate stages of training. As you progress into the advanced stages of your training age or your goals change you might need to add an extra day to accommodate the added training to get to the next level. Again, start with the least amount of work you need to facilitate progress and increase as needed. What’s your go to training split? Let me know down below. I’m a fan of full body and upper lower splits personally. If you have found this helpful share it with a friend. Want to train or have a question for me? Send me a PM. #ProgramDesign

03.01.2022 Program Design Part 4 Sets, Reps, & Weight Once you have your workout split chosen it’s time to start populating the amount of volume (sets x reps x weight) we will be doing.... The first variable we will manipulate is our weekly sets. Most people will be able to see progress with anywhere between 9 - 20 WEEKLY sets per body part or movement pattern. For example, when training your chest we would start on the lower end of that range with 9 sets split up between 2-3 days depending on the frequency of your split. Next, we will manipulate the amount of reps we will be doing. All rep ranges have their benefits. 5-8 rep range for strength, 8-12 rep range for muscle hypertrophy and 15-20 is for muscle conditioning. Lastly, we will be manipulating the amount of weight on the bar. This is the most individualised variable as its up to you and your own strength level. Generally speaking for most people choose a weight where you can complete the desired number of reps leaving a couple reps in the tank. Doing this will allow you to keep your form in check while leaving room to progress next workout. Again like I mentioned in the previous parts, its best to start on the lower end and gradually increase your volume as you plateau over your training career. Lastly, the end results may depend more on your dedication to your workouts and your body type. Regardless of the plan that you choose, you have to work to the point of fatigue (muscular failure) to create the largest stimulus for muscle hypertrophy. In the next part we will be covering how we combine this volume with the appropriate exercises. If you have any questions regarding choosing the appropriate sets, reps, and weight leave them down below and I’ll be happy to answer them. If you have found this helpful share it with a friend. Want to train or have a question for me? Send me a PM. #ProgramDesign

02.01.2022 Program Design Part 5 Progression A crucial part in program design is setting up a way for us to progress on each movement.... When you first start out in the gym it’s best to not get fancy with your progression scheme. Simply trying to do 1 more rep or add a little more weight workout to workout will yield progress for quite awhile. An example with this progression approach applied to a squat would look like this: Squat 8 - 12 reps 3 sets Workout 1 - 25kg 3x8 Workout 2 - 25kg 3x10 Workout 3 - 30kg 3x8 Workout 4 - 30kg 3x10 As you progress through your training career you will get to a point where you require a more advanced progression scheme. In the beginning stages keep it simple and ride the gain train for as long as possible. Have you found the program design series helpful? Tag a friend in these posts that would benefit from them. Want to train or have a question for me? Send me a PM. #ProgramDesign

02.01.2022 Fat Intake ------------------ Fat is one of the essential macronutrients we need in order to survive along with carbohydrate and protein. Fat is the most calorie dense of the 3 macronutrients accounting for 9 calories per gram. Over the years fat has been demonised many times for being the reason we have an obesity problem. This isn’t inherently true.... How much fat should we have in our diet? A good place to start for your calorie intake is about 20% of your total calorie intake is a good place to start. If you find to favor fattier foods over carb dense foods then you can allocate more of your calories toward fat. What types of fat should we get in our diet? There are several types of fat such as saturated, polyunsaturated, trans, and monounsaturated. We want a variety of these different fats in our diet some more than others though. If you come from a standard Australian diet type of eating approach you more than likely are getting a lot of saturated and trans fat in your diet. Thus adding some foods that contain monounsaturated and polyunsaturated fats can be a great start. You can get these fats by adding avocado, nuts and wild caught salmon into your weekly diet. If you found this useful share it with a friend. Interested in training or have a question for me? Send me a PM.