Royale Fitness in Bacchus Marsh, Victoria | Gym/Physical fitness centre

Royale Fitness

Locality: Bacchus Marsh, Victoria

Address: Factory 1 Park street 3340 Bacchus Marsh, VIC, Australia

Website: http://www.royalefitness.com.au

Likes: 1833

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

25.01.2022 @alshea88 getting after some heavy carries One of the best overall strength builders If you’re not doing them in some capacity, you’re missing out ... #farmboystrong #weaponizethebody #bulletproofthemind

25.01.2022 Are you ready to take back control? Take back control of your body... Take back control of your energy...... Take back control of your food... Take back control of your RESULTS! We are taking on new members right now both in our beginners and advanced programs If you are interested just visit www.rfbacchusmarsh.com/application or click the link in the bio #royalefitness #weaponizethebody #bulletproofthemind See more

24.01.2022 These are currently my favorite upper back exercise by far It allows the upper back to be hit heavy with no use of the lower back or help from the legs Start light and have 2 second pauses for your sets, as you progress treat it like a main lift and aim to gain maximum strength in the 5-15 rep range... Never let up no matter how crazy things may seem #weaponizethebody #bulletproofthemind

24.01.2022 Shoulders Back, Chest High On the bench press aim to squeeze your upper back as tight as possible, this will keep your shoulders back and allow a safer press www.rfbacchusmarsh.com/application ... #royalefitness #weaponizethebody #bulletproofthemind See more

23.01.2022 To all the dads out there... Happy Fathers Day for yesterday Keep being leaders Keep being your children’s super hero... Keep being the role model for the next generation And most importantly keep SHOWING them from DOING rather then saying In a time of such uncertainty you have the opportunity to keep doing a great job no matter how hard it gets Stay Hard. #weaponizethebody #bulletproofthemind

21.01.2022 2020 has been a roller coaster but a few things are certain... 1. Time keeps ticking over 2. Your body doesn’t care what’s going on in the world (if it did I wouldn’t of gained 6kg in the first lockdown and have to lose that in the second one )... 3. Training and Eating well are THE BEST things for physical and mental health 4. Being around like minded people makes us improve faster 5. Training at home is tough At RF we have some new groups and training spots opening up next week which conveniently is when daylight savings starts and the weather is starting to improve If you’re interested in jumping on board and getting some great training in for the last few months of 2020 we have a 6 week trial available for a short period of time Shoot us a message if you’re keen and we will help you out #weaponizethebody #bulletproofthemind

19.01.2022 Sleds - One of THE BEST conditioning tools available Low impact on the joints, high impact on the muscles and cardio system #weaponizethebody... #bulletproofthemind See more

18.01.2022 @ely.smith5054 hitting 90kg x2 for his bench tonight... He has a good training block on the Apocalypse Training Protocol 2.0 and is crushing PBS By the way... he just turned 15 ... #weaponizethebody #bulletproofthemind

18.01.2022 @coachjakecullen getting after some chain yoke work Strongman movements are a great way to not only build movement based strength but are a really fun way to take your strength into a setting where it is now testing your entire body When we talk about weaponizing the body we are referring to being extremely tough, adaptable and versatile so we are ready for any and every situation that is coming our way... #weaponizethebody #bulletproofthemind

17.01.2022 Does your crew want you to succeed? Your Environment Matters... Unfortunately a lot of people are held back by those around them... Encouraging to eat junk Pressures to drink No support towards their training passion and commitments The list goes on... Find a crew that wants you to win!! www.rfbacchusmarsh.com/application #royalefitness #weaponizethebody #bulletproofthemind @masoe_eastern

16.01.2022 Getting ready to Max Out and test yourself before the end of the year?? A few things to consider... 1. Have you been lifting consistently? If not you may be better off to continue training and not testing yourself for now... 2. Is your form feeling solid? I have recommended a few of our members to go a little easier on the squat this week and get after the bench and deads (the squats aren’t smooth yet so they need to just keep working) 3. Pick the right variation for you... if you don’t usually use a barbell test the thing you do use (safety bars, trap bars, Swiss bar, etc).. don’t crush yourself with something that won’t help longer term 4. No when to stop!! Failing reps isn’t what you’re trying to do.. only attempt the ones that you’re confident you’ll lift 5. Take it easy for the few days leading up to your max out day 6. Don’t get disheartened by yours results - even if you hit your goals you’ll want more, don’t let yourself get into a negative mindset based off this one day of performance, use the day a large a place to see where you are at 7. Pay attention to your stocking points - wherever you grind or fail is usually where you need to work at developing, pay attention and it’ll allow more progress next year!! www.rfbacchusmarsh.com/application #royalefitness #weaponizethebody #bulletproofthemind See more

16.01.2022 Most of the world is Vitamin D Deficient AND Strength Deficient... Lucky we have moved RF outside and now we can fix both of those issues @jules_robbo23 killing some push ups in this mornings 915am mums crew ... So good to be back coaching and having the crews back at it #weaponizethebody #bulletproofthemind #jackedandtanned

14.01.2022 How To Train Cardio (the right way) There are 3 energy systems that you will want to hit if you’re trying to build yourself into an endurance machine and if you miss any of the three your results will be sub par and you may get frustrated with your progress very quickly Part 1 - Slow and Steady builds the base...... You want to be able to hit your aerobic system in a way that you are working but still able to talk (eg. Walking, jogging l, cycling ect) these sessions by nature aren’t super intense but they are key to building your capacity and also improving general fitness - Beware though: if you don’t progress out of here you may be able to run slowly for a long time but you will never be dangerous or savage enough to protect yourself if things get spicy at your local bar Part 2 - Train like the athlete you wish to be like... The anaerobic system has 2 major pieces that people preach about simply put its the lactic acid system and ATP-PC system (remember that from year 10 PE?) The training where lactic acid is involved is where I believe the biggest endurance and cardio gains can be made Think of an AFL or even local footballer and how great their running capacities are, this is due to their sport having A LOT of shorter and more intense bursts of effort without much break between... problem is you can recover from this every day and you’ll be limited to 2-3 sessions in this hard style MAX per week Part 3 - ATP-PC which we touched on above is a key area that you want to focus on if you want elite results, it can be built through sprinting (10-50ish meters) but I believe that building your strength up will have a better carry over to your endurance When you’re stronger, every step is going to be more powerful, easier and more efficient whilst also decreasing injury and allowing you to do more Summary: Go Slow - Do repeated efforts in the 20sec to 3min range - lift weights If you hit all these you will be the fittest guy or gal on your street #weaponizethebody #bulletproofthemind

11.01.2022 @billymyers and @joshua_svedas getting their rows in Do more rows then pressing and you’ll thank me for it one day when your shoulders look and move great #weaponizethebody... #bulletproofthemind See more

11.01.2022 Getting Stronger Doesn’t Happen Without THE WORK... A lot of people want to be bigger and stronger They CAN achieve this... Anyone can But very few do... It’s only those will to show up every session, follow the plan, recover and repeat that ever get there A target that a lot of men aim for is a 140kg bench press, this seems to be a weight that requires another gear Here is @adamreivers hitting it for the first time after putting in the work and effort to get there Great work man!! www.rfbacchusmarsh.com/application #royalefitness #weaponizethebody #bulletproofthemind

11.01.2022 @shannon_mcminn hitting his bench PB at 162.5kg easily... he went on to hit 165kg Great work man, a solid year of training for you www.rfbacchusmarsh.com/application ... #royalefitness #weaponizethebody #bulletproofthemind

09.01.2022 Trial Us Out For 21 Days... To help get you started on your mission to make 2021 a great year we are opening up an option to trial out RF and learn to train the RIGHT way... We are a small group training facility and the way we do it is we help you find the right groups for your level with the right coaches to help achieve your goals whether that’s strength, fitness challenges, a change on the scales or building some serious muscle... Once we have found your ideal training week we will teach you how to move and lift correctly focusing on movements like: Deadlift Squat Bench Press Row Kettlebell Movements Lunges Core Movements Heaps more!! This is just a trial for 21 days from there you can either join to keep your momentum going or take what you have learnt and apply it at home Either way you’ll have a solid plan of attack and some knowledge to do it safely Visit www.rfbacchusmarsh.com/learntotrain See you in the gym #royalefitness #weaponizethebody #bulletproofthemind

07.01.2022 Rep it out or go heavy? At Royale there are 3 principles that we follow to ensure consistent and predictable long term progress 1. MAX effort - this is heavy and it will train the nervous system to switch on and fire everything all at once... there is no greater method to get strong!... 2. Compensatory Acceleration Training (CAT) Aka move things really fast - this is how we train the body to have more power, more speed and the ability to explode (great for ALL athletes and ALL people wanting to become more athletic) 3. Repetition Method - Aka strength endurance... this is how we build muscle, build a strength base and ultimately transform the way the body looks Implement one method and you’ll benefit... Implementation of all three though and you’ll become a beast (like @epeelman in the video) Join now www.rfbacchusmarsh.com/application (link in bio) #royalefitness #weaponizethebody #bulletproofthemind

06.01.2022 DB Bench for a big(ger) chest At RF we use DBs at different angles, different rep ranges and different grips to build a complete chest If your goal is strength these should be done AFTER your main bench work OR on your second upper body day as the main lift... Here is @tcas5 getting a pump Want to kick 2021 off with a bang? Join us www.rfbacchusmarsh.com/application #royalefitness #weaponizethebody #bulletproofthemind

06.01.2022 @haydo211 and @alyce.danielle getting their lunges in Don’t neglect single leg work it is the best way to build volume into your body and build up lagging muscles or imbalances www.rfbacchusmarsh.com/apply... #weaponizethebody #bulletproofthemind

05.01.2022 Ever realized how easy the coaches make hard things look when they demo? We have a secret... Just do 3 reps and make our athletes do way more ... #royalefitness #weaponizethebody #bulletproofthemind See more

04.01.2022 Goblet Squats This is maybe THE BEST squat variation to not only learn the movement but to belt out high reps without having to worry about getting stuck under the bar We use them as part of our assessments when new members start but we also still use them for even the most advanced athletes we have... The reason is simple - they work Don’t always think heavy is better, most people can get more out of a Kettlebell front squat with better form loaded at half the weight their back squat is which in my opinion makes it a better and safer choice Make sure your mixing up your training strategically and not avoiding the things you don’t like that’s they key to progress!! #weaponizethebody #bulletproofthemind

03.01.2022 Not every session is an all out battle but sometimes we have to turn the heat up to 100... @brittanykeating_ made this happen on the weekend www.RFbacchusmarsh.com/application... #royalefitness #weaponizethebody #bulletproofthemind

03.01.2022 When coach says Add another plate . Sleds such a LOVE/HATE relationship - comment below let’s settle this: LOVE or HATE?!

02.01.2022 Absolutely loving being back coaching the training has been on fire this week Social Distancing Outdoor Groups Of 10 Max... All The Equipment Dragged Out Each Session By Our Amazing Coaches Great Vibes With Great People New training crews opening up Oct 5th: Ladies: Monday/Wednesday 730pm and Tuesday/Thursday 630pm Men: 730pm Tuesday and Thursday If you want to get involved and finish 2020 on your terms just shoot us a message and we will help you out #weaponizethebody #bulletproofthemind #make2020greatagain

02.01.2022 @kara.a.roberts24 showing us perfectly how bench press set up should be . Key Points: -Straight wrist - knuckles to the sky not bending back. -Heels driving to the floor to utilize legs.... -Bum squeezing. -Upper back tight - good way to think of this is that you’re squeezing a pencil between your shoulder blades. -Lats on by thinking about drawing the shoulders down - think about ‘breaking the bar’ . www.RFbacchusmarsh.com/application . #notjustagym . #weaponizethebody #bulletproofthemind #teamRF

01.01.2022 ATTN: RF MEMBERS CHRISTMAS/NEW YEARS HOURS . Royale will NOT be closing over Christmas and New Years only for the main holidays (I think we have been closed enough this year )... . All normal group sessions and times will run right up to the 23rd of Dec then we will be running the following schedule: . Thurs 24th Dec (Christmas Eve) 6am 8:30am 9:30am . Friday CHRISTMAS DAY CLOSED . Sat 26th BOXING DAY CLOSED . Mon 28th Dec (BOXING DAY PH) 8:30am . Tues 29th Dec: 6am 9:15am 5:30pm 6:30pm 7:30pm . Wed 30th Dec: 6am 9:15am 5:30pm 6:30pm 7:30pm . Thurs 31st Dec (NYE): 6am 8:30am 9:30am . Friday NEW YEARS DAY CLOSED . Sat 2nd Jan 830am (Open Gym 8-10am) . The above times will open up in MINDODY this week for you to BOOK in for (I’ll let you know when it’s up) you will have TWO sessions to choose from at all the above times: 1) Coached with Britt or 2) Open Gym (uncoached come in and work on whatever you want) coached sessions will be a mix of strength & conditioning plus some Metabolic Powers . Normal groups & Hrs from Mon 4th . Merry Christmas Everyone

01.01.2022 Smile more... it’s good for you @jordyharrison_ always lighting up the room #royalefitness... #weaponizethebody #bulletproofthemind See more