Murch PT and Performance Coaching in Gosford, New South Wales | Sport & recreation

Murch PT and Performance Coaching

Locality: Gosford, New South Wales

Phone: +61 421 877 476

Address: 21 Wollong Street 2250 Gosford, NSW, Australia

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Likes: 382

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• Sport & recreation
• Gym/Physical fitness centre
• Personal coach
• Fitness trainer

23.01.2022 If you’re one of the many people around the country this week that have been dragging themselves back into the gym after a couple of weeks off. Please be smart about it. If you’ve just had 2 weeks of late nights, getting boozed, eating like shit and not exercising, what do you think is going to happen when you throw yourself at 6 balls to the wall workouts in a single week???? Even Ray Charles can see that it’s not going to end well, so make sure to ease yourself back into tr...aining. So number 1 you don’t hurt yourself and more importantly you actually enjoy your time back in the gym and want to keep going. . #holidays #diet #exercise #training #injury #gym

19.01.2022 Something is better than nothing. It doesn’t even have to be as many times per week as usual. Just keeping in the habit will pay off in the end.... . #holiday #blowout #training #habits See more

17.01.2022 First day back in the gym, capped it off with nice PB pull of 230kg for @mattgraham25. Maybe had a little more in the tank, but a ripped callus called it a day. . #squat #bench #deadlift #powerlifting #pb

16.01.2022 We need to ditch the mentality that more is always better. More is only better if you can recover from it. Most people are barely able to recover from their current workload and think that they will magically recover equal to the amount of extra work they’re performing. Guess what... you won’t. Training as much as possible has been glorified for years, by people who’s entire life revolves around training and more often than not it’s their job.... That’s not the case for 99% of the population and striving to do so will only be detrimental to your progress. Next time you find your self stalling with your progress, don’t immediately increase your workload. I instead beg you to asses what you’re currently doing and consider reducing your current workload, even if only for a short period of time. The worst case scenario here is that you get some extra rest. Must be nice to get some extra rest. . #rest #training #workload #lessismore #recovery

16.01.2022 Volume or Intensity, what’s more important for hypertrophy??? I believe that volume is King, if you’re not performing enough volume, you won’t get the results your after, however, intensity is Queen. Every King needs a Queen. Volume is irrelevant if you’re not giving it a real crack when you train. Anything that’s further than 5 repetitions from failure is really wasting your time. ... Here we have a great example from @mattgraham25 performing his final set of 20 rep leg press last night. If you fall out of the leg press at the end of your sets, it’s a good sign you’re intensity is up there . Drop me a DM if you’ve got any questions or want help sorting out your training. . #volume #intensity #hypertrophy #muscle #growth #legs

16.01.2022 NEAT is our Non Exercise Activity Thermogenesis. This is our energy expenditure from all incidental exercise. That’s anything that’s non planned exercise. Basically try to keep moving where ever you can, because the food coma sets in.... . #neat #exercise #foodcoma See more

13.01.2022 This doesn’t have to be for every meal, but if you know you’ve got a lot of events, it’s a simple trick to help keep some balance. . Don’t go to far that you can’t enjoy the meals though. . #holiday #blowout #veggies #salad

13.01.2022 Last one before we all cut loose. Let yourself live on the special days, but do your best on the regular days in between. You’ll feel better once you’re back to normal and it will make the special ones count more. . #holiday #blowout #christmas

08.01.2022 Exercise variability Lifting weights has a large skill component if you want to get maximal results. Varying exercises too often doesn’t allow ourselves the time to master the skills the properly to squeeze out the results we want from them. Even when it is time to change the exercise, a small variation is enough to reset the switch and start making good progress.... E.g. Weeks 1-8 - Barbell Bent Row Weeks 9-16 - Dumbbell Bent Row Weeks 17-24 - Pendlay Row. All three of these are super similar in almost every way, yet provide enough of a change to continue making great results, month after month. . #exercise #variety #selection #strength #hypertrophy #muscle #growth

05.01.2022 You’ll never have the perfect diet or training plan. Unless you live your life with crippling OCD, you’re going to change the who, what, where, when and why’s in your life. This means that you need to be fluid with your plans and actions when it comes to achieving your goals. Complete rigidity will almost always lead to failure, we need to be able to adapt to what’s going on around us, and respond to changes in our environment. ... The ability to adapt, accept small improvements and not become frustrated that we aren’t perfect is what will drive long term success. This is why understanding the the cause and not just the method. E.g. Fat loss all comes down to a calorie deficit. All training requires progressive overload to make progress. You’re not the same person you were a year ago and you wont be the same person in a years time. Take time to educate yourself and you’ll be set for life. . #training #nutrition #diet #improvement #perfection

01.01.2022 Unilateral exercises - The best bang for buck you can get? I used to be a firm believer that the big bilateral compounds were you best overall exercises to perform. While I do think they have their place, I personally have found that unilateral exercises can be equally if not more useful. If you’re super dedicated to your training and train 5/6 times per week, you’re still going to want to hammer the usual suspects.... However, if you’re someone who has less time dedicated to training, unilateral exercises may be the way to go, specifically for the lower body. If you want to truely ruin your legs with minimal weight and time, any split lunge variation done properly, can have you cooked in 3 sets. Next time you’re in the gym, swap your out those squats for some sort of lunge variation, I promise you, if you hit them with proper intensity you’re legs will not only be cooked but they’ll grow. . . #squat #bench #deadlift #lunges #unilateral #bangforyourbuck #hypertrophy