RWilson Performance in South Melbourne, Victoria | Fitness trainer

RWilson Performance

Locality: South Melbourne, Victoria

Phone: +61 449 579 523

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

25.01.2022 @olympia on the cover of Womens Health Huge milestone for Olympia and a great way to showcase the hard work that has been put into her training over the past year. Olympia touches on some important and common misconceptions surrounding weight training!... Ol highlights the importance of weight training in conjunction with tracking nutrition, NEAT & conditioning. This has resulted in far better results and has improved the sustainability & consistency of her training Project lean & tight been a success now to continue to build on this solid base! Well done Ol @ RWilson Performance See more

25.01.2022 Walking helps lower my blood pressure

25.01.2022 REP CADENCE/ STANDARD - Not often discussed is the importance of making each rep look the same. Not only from a skill-acquisition standpoint but also from an overload perspective. - If each rep looks the same, taking a similar time to complete the set then subsequent improvements can more easily be attributed to muscle mass/ strength gains.... - An example of this is a set where your taking 5-10 seconds between reps towards the end of the set. This makes it much harder to replicate next week (where you may only take 2-5 reps and complete same reps thinking you have not progressed but the inter-set rest periods have decreased. - Context is critical here! Its unrealistic to imagine a situation where every single rep on every single set looks identical. As things get tough and you need to push intensity, there will be periods where you will want to push those sets and take those extra breaths and time to get the most out of your body. - So like most aspects of training, this is a consideration rather than a rule. Its also a tool better applied to accessory exercises or those that come after your primary exercise on a training day. - Heres an example of @m.tsantekidis executing DB RDLs (third exercise of program) with an even-cadence replicating each rep the same See more

25.01.2022 Start your 2020 off right! - Spinning your wheels in group fitness classes (f45, 12 rounds etc..) and ready to take your physique to the next level? - See the difference that an in-depth, personalised coaching experience with accountability can make for your physique... - What our evidence-based coaching package offers: *Individualised Nutrition & Programming *Weekly Bodyscan *Weekly Phone Call Checkin *Gym Membership* *RWP Sunday Session *Bootcamp Session - We are now taking enquiries for limited coaching spaces in 2020. For more info pls email [email protected] or click the Calendly link in bio to book a time. See more

25.01.2022 With everyone returning to gyms there is going to be a tonne of advice and recommendations on fitness in the coming months. - Remember that no matter which form of exercise you choose (group fitness, PT, resistance training, Zumba etc...) showing up day in day out is the road to progression - Adherence & enjoyment first > ... - 180x8 RDL PB See more

24.01.2022 1 Week until Gyms Reopen!! - One thing to remember for those initial few weeks back - Initial strength increases (weight on the bar) on an exercise is mostly attributable to improved skill in a movement rather than muscle mass. - For instance this was the first time Id done this exercise in a program & as a result increased 10kg each week. This was indicative of an increase in movement proficiency.... - A good marker of muscle improvements is where small increases (a few reps, 2.5kg of weight) is seen in conjunction with a decrease in the speed of reps. This would indicate that your a reaching concentric contraction failure & your muscle is really working to squeeze those last few reps out. - 4x1010,8,8 @130kg See more

23.01.2022 For all of us, the allure of a new, innovative, interesting exercise that may be the next-best thing is attractive. - However if the goal is to build muscle, then this requires training to high intensity thresholds (1-2 RIR) in order to produce the required cascade of adaptations that result in growth. - When pushing to close to muscular failure, its advantageous to do this using an exercise that provides as-close to maximal stability where requirements of balance, techniqu...e & skill, and other contributing muscles fatigue are minimised. - To test this, think about your quad muscles. Is it easier to fatigue that muscle doing a 1 legged pistol squat on a bosu ball or using a leg extension machine? - Maximising stability minimises the demand for skill, contribution of surrounding muscles and balance to allow you to push harder on an exercise, fatiguing the desired muscle more, with less systemic fatigue allowing you to also get more out of the following exercises. - Love this lunge variation for increasing stability. 4x10 @120kg See more

22.01.2022 Lets Talk Differences b/w a Toned vs Bodybuilding Physique - After speaking with a few new clients & enquiries and important topic to cover is the major differences between a bodybuilding look vs a toned look. Whilst these are very fluid categories we can agree that there are some major differences between each physique and Ive chosen two photos above to illustrate some of these. - Tone generally speaking refers to a ratio of muscle to body fat producing a commonly referre...d to physique. Primarily, a bodybuilder physique is a toned physique taken to the extreme. Theyve made the necessary additional training sessions, dietary adjustments (either larger surpluses & deficits) and generally speaking dedicated a larger time/energy input. - This leads us on to the next point: - If you goal is a toned/ lean physique than this is actually easier to achieve than a bodybuilder(ish) physique. The journey follows a one-way path: - Untrained person > Lean/Toned Physique > Bodybuilder(ish) physique. This isnt meant to be exact or sciencey but to communicate an important point: - You will be lean/toned before you are jacked and in the same vein can therefore choose where to maintain your most ideal physique. - Another important difference are those with a bodybuilding physique will go through more bodyweight/bodyfat variability for the purposes of muscle gain & health in order to achieve that physique where-as a lean physique generally speaking requires less deviation. - That bodybuildery will go through more variability in bodyweight/ body fat for goals of muscle gain/ physiological reasons health etc where as toned is more of a year-round sustained approach with less deviation. You dont deliberately gain weight to get more toned - Remember at the end of the day all that matters is your personal preference of which physique is most desirable for you & a coaches goal is then to facilitate a training/ nutrition structure to achieve that goal whilst still fitting in realistically with your life. See more

20.01.2022 Online Client @hunting.valerie -21.7kg 1.3 yr Transformation! - Val has lived over in Canada + Europe throughout this time and has made some awesome adjustments over this period to training & nutrition which have culminated in losing 21.7kg weight loss!! - Such large scale weight loss requires a tonne of dedication and openness to adjusting exists habits around nutrition and physical activity.... - A big takeaway from Vals transformation is that no matter your starting point, once you begin to make those adjustments in pursuit of a goal these changes magnify across time. This was over a year of application and its great to see someone get rewarded for hard work. - Awesome job Val! - After coaching online clients for the last 4 years the Covid shutdown period has allowed me to improve and develop a whole new coaching package that will be the best version yet. Looking forward to sharing more details of this package and all the new improvements in the next few weeks. @ St Kilda, Victoria See more

17.01.2022 @_coachkirk Offseason Results - Haley has been putting in a tonne of hard yards over the past 8 months making some big gains in muscle. - Weve done this by focusing on a core group of exercises for each bodypart. By minimising exercise variation across phases as much as possible whilst not allowing boredom to sabotage motivation Haley has been able to accurately track her performance across these exercises and to some degree between training phases.... - In minimising exercise variation so as to focus on a key group of exercises you also account for the initial gains that come from the skill acquisition of practicing that movement. This allows you to be confident that the majority of progression you see after that initial spike are coming from an increase in strength & muscle mass. - Coupling this with a sustained surplus, Haley has been able to put on 9kg since her comp in May as she begins her prep for WBFF comp next year - - - - **For 2020 coaching enquires pls email [email protected] See more

15.01.2022 My old man - Robs 6 Month Transformation - Showing you can still make great physique changes at close to 60 years old. - No specific macro tracking, environmental changes that focus on mindful eating (serve protein per meal, loaded veg etc)... - Training 3x Full Body Days p/wlk alongside 2x sailing days in preparation for Nationals - Not bad for 59 @ Port Melbourne, Victoria See more

15.01.2022 Finding your optimal volume (sets per/bodypart & sets per/wk) is like fitting pieces into a puzzle. When you start a new program, monitoring these metrics helps guide your decisions in subsequent weeks on what is too much, what is too little & what is just right. - Remember, 4 weeks is just an arbitrary number that people usually run programs for. You can extend long beyond this as long as your monitoring progress, fatigue, psychological boredom & life circumstance. - Taking... a fluid approach will allow for a strategy more-effective for you as an individual and likely lead to increased adherence. - You may also find that some body parts require higher frequencies than others depending on your genetics, exercise selection etc (for me its delts that require more). See more

14.01.2022 JACK OF ALL TRADES IS A MASTER OF NONE? - Interesting to note that this quote was initially intended as a compliment A jack of all trades is a master of none, though often better than master of one. The above thinking (Master of one) is rife in fitness industry (often to clients detriment) with the advice to become a specialist and find your niche so that you can make money. - However this misses the forest from the trees. ... The broad coach with a multi-dimensional view of body transformation IS the specialist. Fitness & improving physique is a multi-factorial endeavour. As a coach its important to have a broad education across multiple disciplines & an understanding of the variety of factors that affect client decision making & physique outcomes. - With this understanding comes perspective; no one individual element completely changes or achieves a goal outcome - rather everything is interconnected. A change in one area creates a cascade of changes affecting clients results. - For instance: we can see how poor sleep > leads to poor recovery > which leads to poorer training performance > leading to higher levels os psychological stress (of which poor sleep also contributes) > causing a desire for higher caloric food options > and (if chronic) eventually weight gain. - Common advice from experienced coaches to those looking for a coach: Choose a coach that has proven results with a broad-range of clientele across different demographics and goals Essentially this boils down to - Choose a coach with a broad understanding of the underlying principles that have a higher chance of getting a broad variety of clients the best possible outcome. - In society, a niched speciality is often considered a direct reflection of IQ & Intelligence, rightfully so (if you need heart surgery you dont want to go to just any doctor) - Regarding fitness this style of thinking is isnt as effective. An ability to process & learn a broad number of concepts & theories and amalgamate them into an optimal plan for an INDIVIDUALS success will always yield better results than the best one-track approach. @ Port Melbourne, Victoria See more

14.01.2022 2 years coaching with online client @mrsmtparty Mels hard work & dedication over the past 2 years has been inspiring to watch. Any coaches dream, Mel constantly follows the plan, but more importantly adapts when life and obstacles come up that mean that things need to change. Always in communication, asking questions of your coach can really help push through difficult times.... Interestingly the photos below tell completely different dieting tales. - Photo 2 was end of Mels dieting cycle into her comp prep - cals were at around 1,300 after a long prep - Photo 3 is as of last week, cals at 2,350 every day and 270g of carbs. Initial dieting phases are typically the longest, allowing excess fat to come off before spending longer periods of time in gaining phases. As you diet for longer periods of time the dieting cycles will progressively get shorter and gaining phases longer (obv depending on rates of gain) but this means as you become more advanced typically you enjoy more food, more often! Well done Mel @ Port Melbourne, Victoria See more

13.01.2022 Domenica Avila @miny18 Massive 26kg Weight Loss - A huge effort over a 3 year period from Minnie. Credit on early education on exercise & nutrition coaching is owed to @deanchamberlain. A lot of work has been done from Minnie creating new healthy habits, shifting personal identity to someone who loves to exercise and eat in moderation. - In large scale weight loss like these you often see a client adopt a new identity and identify as a healthy person. Behaviours follow thi...s internal identity and the changes occur over a long time period. - Now we are focusing on strength in the RBT classes, building the calories up and maintaining these habits whilst incorporating more flexibility! - Huge effort Minnie :) @ Southbank, Victoria, Australia See more

13.01.2022 More non gym activities

12.01.2022 Another opportunity emerging as gyms reopen is the ability to build a catalogue of exercises across multiple training phases that are best suited to you individually to maximise growth. - The stimulus to fatigue ratio (video coming) developed by Mike Israel can help you find exercises that maximise the beneficial aspects of exercises (such as how much you feel the target muscle working (strength of your mind muscle connection and how quick you can get a pump from an exercise... and contrast this against how beat up you get from the exercise (joint stress and systemic fatigue). - For the above reason we know there are not good and bad exercises for hypertrophy rather tradeoffs that exist between the above two variables that may help you optimise your exercise selection to maximise the growth stimulus whilst minimising your fatigue. For this reason you can see how deadlifts, rdls and hip thrusts within the same session may not be optimal for growth (due to the high amount of fatigue on the erectors). - Combining this with personal preference (how much you actually like the exercise) allows you to develop a hierarchy of exercises for muscles and movement patterns that are most suited to your individual training and maximise growth. - For me, this version of a light touch bent over row accounts for my long arms & torso with the ground providing a standard depth limiting thoracic flexion and the EZ bar allowing for more retraction giving me a stronger contraction at the top of the movement. See more

12.01.2022 Posted @withregram @_coachkirk with some important considerations when training for muscle growth @_coachkirk Alright so a shot of my butt does you no good unless I can give some valuable info to go along with it ... so here it is...... . . Pair a structured training program with periods of time in a sustained caloric surplus, using mini-cuts where needed. Ensure training adheres to research based principles of strength & hypertrophy. (The 3DMJ Muscle & Strength Pyramid books are a good place to start). Prioritise compound movements, especially in your early lifting career. . Avoid excessive variation of exercises for variations sake. Get reeeeeally damn good at compound movements like hip thrusts. Do them a lot. Then do them even more. Understand that building any muscle group will take a while... so, in my opinion, keep your mind preoccupied with the enjoyment of lifting for liftings sake and/or submerse and integrate yourself into a lifting community. If you see the gym as a means to an end, youll likely give up long before you see the growth youre after. Find enjoyment in it, one way or another. . Its been about 16 months now of consistent weights training and it wasnt until today that I went shit ya thats some big progress . So be patient, and if unsure that your methods are facilitating progression towards your goal, find a way to measure your progress (e.g., pictures, performance progression of key lifts). This way you can ensure youre on the right track. If after all of this youre still not sure, spend the 100$/week already and hire a coach that knows whats up. Good luck everyone and happy lifting. See more

11.01.2022 Adapting & Perishing Week 4 160kg RDL 4x8

10.01.2022 140kg 4x8 SB Split Squat This quickly becoming the most taxing movement of the week

09.01.2022 First Progress Pic of 2018

09.01.2022 Placing load secondary to RIR intensity thresholds in priority of importance has allowed me to defuse from the load on the bar determining whether Im having a good day/session. - RIR as a guiding principle can help create more consistent sessions, positive outcomes and foster an internal locus of control (i.e. your doing your best with your select situation at that current time). - In the acute scenario (one session here and there) we know that strength is largely impacte...d by a myriad of factors. This is especially important for people going through hectic periods of work or life events, where you may be showing up to the gym at 8pm at night after a long stressful day. - You have to ask yourself Is it really beneficial to beat yourself up over not being able to get that extra 2.5kg on the bar? Or maybe just focusing on getting to that 1-2 RIR target that day ensures that you have a productive session and can get home to sleep that night. - Everything in training exists on a continuum between whats optimal vs what realistic. Being compassionate to yourself around your individual situation will help you achieve better results, in a more positive state of mind over a longer period of time - Ability to add weight to the bar is an adaptive outcome from prior overload, NOT a requirement for subsequent overload Mike Israel - 160kg 4x10 See more

08.01.2022 Long term client @philippalmhayden back to her pre-pregnancy weight at 7months postpartum! - This is the second pregnancy Phil & I have trained through & her ability to return to normal life and pre-pregnancy weight is a testament to the importance of maintaining healthy habits through pregnancy & beyond. - Phils dedication & training intensity is next level. ... - Working alongside her specialists & GP that have cleared Phil at various stages of both the pregnancy and post, Phil has been able to return to regular exercise and healthy nutrition, focusing mostly on intuitive eating & healthy food behaviours to return to pre-pregnancy weight. - Around 6kg weight difference here and as lean as ever :) - Well done Phil! @ Port Melbourne, Victoria See more

07.01.2022 Let’s Talk Differences b/w a Toned vs Bodybuilding Physique - After speaking with a few new clients & enquiries and important topic to cover is the major differences between a bodybuilding look vs a toned look. Whilst these are very fluid categories we can agree that there are some major differences between each physique and I’ve chosen two photos above to illustrate some of these. - Tone generally speaking refers to a ratio of muscle to body fat producing a commonly referre...d to physique. Primarily, a bodybuilder physique is a toned physique taken to the extreme. They’ve made the necessary additional training sessions, dietary adjustments (either larger surpluses & deficits) and generally speaking dedicated a larger time/energy input. - This leads us on to the next point: - If you goal is a toned/ lean physique than this is actually easier to achieve than a ‘bodybuilder(ish) physique. The journey follows a one-way path: - Untrained person > Lean/Toned Physique > Bodybuilder(ish) physique. This isn’t meant to be exact or sciencey but to communicate an important point: - You will be lean/toned before you are jacked and in the same vein can therefore choose where to maintain your most ideal physique. - Another important difference are those with a bodybuilding physique will go through more bodyweight/bodyfat variability for the purposes of muscle gain & health in order to achieve that physique where-as a ‘lean’ physique generally speaking requires less deviation. - That bodybuildery will go through more variability in bodyweight/ body fat for goals of muscle gain/ physiological reasons health etc where as toned is more of a year-round sustained approach with less deviation. You don’t deliberately gain weight to get more ‘toned’ - Remember at the end of the day all that matters is your personal preference of which physique is most desirable for you & a coaches goal is then to facilitate a training/ nutrition structure to achieve that goal whilst still fitting in realistically with your life. See more

06.01.2022 A few Don Don meals off 110kg

05.01.2022 With gyms set to return in around 3 weeks, now is a good time to consider the structure of leg training when we return to gyms. - Regarding leg training, a typical pitfall is an excessive focus on variation (workouts with up to 8+ leg exercises). Each leg exercise has a degree of skill acquisition which will constitute rapid improvements in strength in the initial stages of a program (2-3 weeks). This increased skill is often mistaken for an increase in strength ergo muscle m...ass. - The more exercises included in your training, the more energy has to be invested into developing proficiency with said exercises (often to the detriment of growth). This is especially evident with leg exercises as large muscles recruited require high amounts of intensity to reach the relative intensity threshold to grow (between 1-3 reps in reserve i.e. when you get to the end of a set only being able to complete 1-3 more reps) - more difficult with leg training than biceps for example. - Some general rules to help guide leg training: 1. Hitting a frequency of 2-3 leg sessions p/wk 2. Not exceeding 12-14 sets p/workout 3. Varying rep ranges (most within a rep range 6-12, some below and some higher - up to 25) 4. Including varied movement patterns (hinge vertical + horizontal, squat, abduction, knee flexion & extension and a lunge movement) 5. Only utilising between 4-8 exercises per program with some substitutions between program and variations of above movement patterns 6. Avoiding booty band workouts... 7. A Plateau can be your friend. If you reach the point where fighting for another 1.25kg each side of the bar or and extra few reps is difficult - you know that skill acquisition is now minimal and genuine progress is being made. 5-10kg jumps each week are indicative of large increases in skill See more

04.01.2022 Client @habibaxlife Bodybuilding Comp Wrapup! Habiba competed in her first bodybuilding comp on Sunday taking two firsts to finish off a great first prep. Habiba is a great box ticker, everything was nailed down to a T making for a smooth prep!... Some great takeaways from the show and points to work on, watching Habiba lean out through the day was interesting also! Habibas Results: Rising Star Bikini Model Bikini Rookie Class 1 Sports Model Rising Star Sports Model Rookie Class 2 Well done H. A great reward for a tonne of hard work. Looking forward to a great offseason and some more leg gains @ Flemington Racecourse and Victoria Racing Club See more

03.01.2022 Client @Ryan massive transformation. - Ryan has been going hard over the past 6 months - in particular dialling the intensity up over his past 12 week dieting cycle. - Busy running his own business we focused on building momentum and ticking boxes. Making a few lifestyle nutritional choices and pairing that with some hard training. ... - Different strategies for different people, for Ryan minimising the damage on nights out and being able to go a touch harder with dieting earlier in the week gave a bit more flexibility Fri-Sun. - Ryans Stats: -12.8kg Bodyweight -8.4kg Bodyfat mass -7% Bodyfat - Great effort Chef @ Port Melbourne Beach See more

03.01.2022 Absolute rig Tim finishing his most recent dieting cycle. Set the base to spend some quality time adding muscle over the next few months Focus is on the aspects that will give the most return on investment - food, nutrition, sleep & training

01.01.2022 Limited 1:1 Face-to-Face PT Sessions Available - With the easing of restrictions gyms have begun to reopen this week! - We know that the past few months have been tough on everyone and are more excited than ever to get back into training clients!... - Exercise is the best medicine and the positive mental effects of exercise cant be understated! If your looking to get back into the gym or know someone who does, feel free to shoot us a DM or follow the link tree links to have a chat about training & how we can get you towards your goals. - Join an awesome existing crew, appreciate all the support @_coachkirk & Ryan See more

01.01.2022 Flashback to late last years prep with @caitlynmcguinness - Only posted up comp photos, but here is the before and after the duration of the comp prep. Caitlyn began coaching at 11 weeks out with the goal to compete in the fitness show and really put the work in to push hard for this date. - Sometimes you dont have the luxury of time and thats a testament to effort Caitlyn put into her training and nutrition over this period culminating in winning her pro card in ICN Fitness @ St Kilda, Victoria