Sigma Physique in Mckinnon | Gym/Physical fitness centre

Sigma Physique

Locality: Mckinnon

Phone: +61 402 090 223

Address: 258 Jasper Rd Mckinnon 3204 Mckinnon, VIC, Australia

Website: https://personal-training.com.au

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25.01.2022 WEAK BODY PARTS If you lift weights in any capacity for aesthic improvements, you will come accross whats referred to "weak bodyparts" They aren't necessarily weak in the strictest sense, prefer 'underdeveloped'. If you dont know your bodyparts that need work and havent adjusted your programming to accommodate, id strongly encourage you to.... This pic shows how underdeveloped my Biceps and Triceps are relative to my Delts. Not a bad problem to have in the big picture as delts with no arms can take you further than arms with no delts. Often to really know the extent of asymmetry, you must get to a bodyfat% low enough to tell. So for females, saying you glutes is a weak bodypart because theres a fair bit of fat to lose may not be accurate until you lose the fat. Just a few thoughts. #chestday #pecs #triceps #armworkout #dips #progression #bodybuilderworkout #progressiveoverload #trainingtips #transformationphysique #jameskillen #persistence #mensphysiquepro #simplicityisbeauty #resistancebands

25.01.2022 YOU GOT A FLOOR?.. YOU GOT A GYM Floor pressing is one of the forgotten "purer" displays of strength. Usually done with a Barbell by powerlifters or clever cats who want to program more pressing with shoulder longevity in mind. Given its hard to get a decent spot at the best of times, especially from 1.5m away... the 1- Arm DB Floor Press is worth consideration.... In virtue of the floor minimising ROM, it will more tricep dominant than most Full Bench Press variations (im also using less flare/narrower arm path to bias Triceps) Theres almost no downside to this movement, it can be done with 2 DB's but eventually cleaning them into position can be an issue when heavy. 1-arm, simply lean to the side and with both arms get the DB into position. If you like or dislike my content flick me or a comment or a like for future mischief. Much love James Killen #getstronger #triceps #aesthetics #bodybuilding #dbpress #mensphysique #chestworkout #floorpress #chestday #jameskillen #ifbb #pecs #rippedpecs #fitnessmelbourne #personaltrainermelbourne #trainsmarter #homeworkoutvideos

20.01.2022 Age doesnt axiomatically mean one ought be trained like a gerry. The body general moves much the same as at 30. Factors to consider are similar to any client, there just may happen to be an extra few considerations: heart issues, menopause, previous injuries, Type 2 diabetes etc. You then take those factors and present your client with the absolute best programming, support and technique you can based on those factors.... Not "She is 68yo, therefore we do this and dont do that" You are doing it backwards... Ive made my case for the concept of 'Over 50's Training" being flawed, Ab initio. Good Day to You All :) James Killen #personaltrainingmelbourne #jameskillen #deadlift #Kettlebells #Over50fitness #Melbournept #onlinecoach #technique #progress #ageisjustanumber

19.01.2022 BLOOD FLOW RESTRICTION A quick one to make sure the banded amongst you are doing something. ... The BFR Protocol 30/15/15/15 Set 1- 30 Reps (30secs rest) Set 2- 15 Reps (15 secs rest) Set 3- 15 Reps (15 secs rest) Set 4- 15 Reps Cuffs should be subjectively 6-8/10 in tightness. Ive covered the benefits of BFR training before, this one is simply to ensure a bit of output. Enjoy James Killen. . . . . #bloodflowrestriction #jameskillen #bloodflowrestriction #occlusiontraining #bandedexercises #bicepsworkout #biceptransformation #resistancebandtraining #melbournept #bodybuilderworkout #homeworkouts See more

19.01.2022 CHINUP TECHNIQUE Back Training presents many fascinating challenges in virtue of the various muscles, attachments and roles they play in relation to the shoulder and scapula. This is a short clip from my upcoming series of training programs and events for those who really want to understand the drivers behind progress, physique transformation, intensity and injury prevention. ... The takeaway: Initiate the chinup with your shoulders/scapula NOT arms. Learning to 'connect' with your lats , wil make the difference between your chinup being a back movement or a bicep dominant movement. James Killen. -------------------#chinups #pullups #chinuptechnique #jameskillen #techniquematters #personaltrainermelbourne #melbournept #ifbbaustralia #lats #backday #dadbodgoals #strengthtraining #upperbackworkout #strongdads #exercisescience #bigtraps #trainingtips #fitnesseducation #strongissexy #fitmums #sigmaphysique #personaltrainer #workoutadvice

16.01.2022 ITS ALL IN THE HIPS Every deadlift will rely on 'breaking at the hips' as the initiation of the bar travelling downwards. The problem is , the effectiveness of a deadlift for (non powerlifters) isnt decided by something arbitrary like the bar hitting the floor each rep.... Further confusion is caused by thinking the deadlift is about the bar going up and bar going down. In a sense it is, but picking a bar up and down leaves a lot of room for error, to the point of not resembling a deadlift at all. Think hips back and hips forward. The more torque we can generate at the hip , the better the deadlift (generally speaking). In other words, getting your hips back and creating distance between the bar and your butt. I chose a hybrid RDL for this example but it applies across the board, even with the Trap Bar Deadlift. James Killen ------------------ #workoutadvice #deadlifttechnique #deadlifts #rdl #jameskillen #trainsmarterandharder #sigmaphysique #personaltrainermelbourne #bodybuilderworkout #melbournefitness #strengthtraining #dadbodtransformation #getshredded #deadlifting #worldclassclubs #techniquematters #strongmums #personaltrainer #onlinecoach #hypertrophyscience #1on1training

16.01.2022 Its hard to argue against the hack squat as one of the best options for transforming quads. Apart from the favourable setup that allows a high degree of knee flexion, the immense output from assisted Reps, reverse bands etc make it an essential part of my leg programming. If you have no spotter, blow the dust of some foam rollers and a 35kg weight vest. The foam rollers can hold a lot of weight if you get stuck at the bottom. Probably.. ... Just some ideas for those who like to train alone, or those at a gym where adhering to the 1.5m rule is more important than progress. James Killen ----------------- #squats #exerciseoftheweek #exercisetips #hacksquat #legtraining #quadsworkout #quadgoals #fitnesseducation #glutes #exercisescience #personaltrainingmelbourne #strongchicks #fitnessmotivation #smallsteps #fitmums #quadworkout #strengthtraining #ifbb #алексфитнесс #personaltrainer #dadbodgoals #intensityiseverything

15.01.2022 MIND MEETS MUSCLE CABLE FLYES A beast when done well, wasted volume when done incorrectly.

15.01.2022 GETTING SERIOUS ABOUT LEGDAY The hack squat is almost universally a better option for training quads in a lengthened position than a squat. Apart from the profile of the movement, the immense output from assisted Reps, strip sets etc make it a must have in my gym. The reverse bands make it even harder.... Theres nowhere to hide This is just a small clip of why we do things a little different at Sigma James Killen . . . . . #legworkout #squats #sigmaphysique #exerciseoftheweek #exercisetips #jameskillen #hacksquat #legtraining #quadsworkout #legexercises #fitnesseducation #glutes #personaltrainingmelbourne #fitnessmotivation #smallsteps

13.01.2022 THROUGH THE LENS OF TENSION Apply enough tension for long enough to a target muscle whilst being mindful of its range of motion and you win at lifting weights. Hopefully we've all moved on from the Free Weights vs Machines debate.... Firstly its a 'Straw Man' argument at its core, very few people use just free weights or just machines. To the extent they do, its often through comfort, not some antiquated emotional marriage to one or the other. So that clears the path for whats important Tension/Load/Ranges Your body doesnt much care what the conduit for that tension is, machine or free weight. James Killen . . . . . #chestday #pecworkout #jameskillen #personaltrainer #bodybuildingcoach #over40strong #competitionprep

11.01.2022 ACTIVATIONS/WARMUPS AIM: Get to your max weight/top set as quickly as possible, with quality contractions but still fresh enough to aim for a PB... Progressive overload + Technique Thats all that's needed :) James Killen

10.01.2022 It generally follows the more mobility a joint offers, the more prone to injury it is. The shoulder being a very mobile joint is no different. Ive lost count of the clients who have come to me claiming they cant overhead press due to prior injury, usually from a combination of issues, not least, scapula control.... ... Its paramount to stabilize and create a strong "foundation" with your scapula, (lower and mid traps) whilst pressing. To steal a quote from someone far smarter than me: "You cant shoot a cannon out of a canoe" James Killen ... #shoulderhealth #shoulderstability #overheadpress #shoulderstrength #physiquecoach #progressiveoverload #delts #jameskillen #trainsmarter #ifbb #midback

10.01.2022 PROGRESS OR BURNING $$ ~ Young fella throwing the 50kg DB's around like he owns them. I remember when he weighed 50kg (really) Great progress.... Those lame social media quotes, "give yourself the best" , "you deserve xyz" , "save the dolphins" ,"white lives matter".. Apply most of that to your training... If you arent progressing, there's a reason. 1) Identify the reason or find someone who can 2) make the change. Logic bombs.. James Killen. . . . . . #benchpress #getstronger #shredded #triceps #aesthetics #bodybuilding #dbpress #mensphysique #chestworkout #chestday #jameskillen #ifbb #fitnessmodel #pecs #rippedpecs #progressisprogress #fitnessmelbourne #personaltrainermelbourne

09.01.2022 TRAP BAR ROW Having 1-2 effective Rowing movements is an integral component to an effective back program. Whilst I tend to defer to chest supported variations because, why tax your lower back unnecessarily? ... However, not everyone can find a good chest supported Row. For most people, the Trap Bar row will be a far superior option to a traditional Barbell Row. If nothing else, its more comfortable, neutral grip, knees don’t get in the way, not torso. Pick up the Trap Bar, push your hips back until your back is roughly parallel to the floor and row it. I struggle to see value in a rowing movement that doesn’t aim for elbows to end higher than the pelvis. The only exception is a ‘Lat Dominant’ Row, which requires more of a sweeping back movement with the elbows moving back towards the hip. I prefer to consider Trap Row a scapula movement and row slightly more 'vertical' with focus on traps, teres, rear delts, and muscles around the scapula. There are better Lat focussed movements out there, Trap Bar row is a far better upper/mid back tool. James Killen -------------------- #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #exercisescience #bodybuilding #backtraining #jameskillen #melbournept #ifbb #lats #backdays #contestprep #upperbackworkout #trainingtips #nabbawff #fitnesseducation #personaltrainer #trapbar #hexbar #trapbarrows #bentoverrows

07.01.2022 BIGGER BICEPS Make DB Preacher Curls your best friend ~ keep your upper arm perpendicular to the ground... ~ keep your upper arm locked down on the pad ~ control end ranges (dont lock out elbow) Train them 2-3x pw, get stronger and your Biceps must grow. James Killen . . . . #preachercurl #bicepsworkout #bicepexercises #armdayworkout #armtraining #armexercises #bigbiceps #biceptraining #exercisetipsoftheday #jameskillen #persistencepaysoff #melbournept #preachercurls #bicepsandtriceps #personaltrainermelbourne #bodybuilderworkout #physiquecoach

06.01.2022 First of some quick training and mindset tips to assist your understanding of the variables that will give you fast and long lasting results. Never take your mind off progress. James Killen... . . . . #mindsetshift #toughconversations #personaltrainermelbourne #mindfulness #stoic #meditation #selfdevelopment #challengeoftheday #fitnessmotivation #smallsteps See more

05.01.2022 RANDOM TRAINING-RANDOM RESULTS Your ability to engage and contract a muscle will largely determine its response, then increasing tension/load to that muscle. Every rep should have a purpose, starting with your warmup/activation/build up reps and sets.... Rubbish reps, movements and volume all have an opportunity cost. Like spending money on garbage vs investing. The cumulative result of such wastage means the difference between progressing or looking the same. Keep an eye on how many people at your gym etc look any different each year. It is eye-opening to many. It is not always one's fault, the information & coaching we receive is generally the only reference point we have. We dont know what we dont know. Tautological yes, but not trivial. There should be an ultimate plan at play, each movement, rep, set & session should be a micro peice of the "macro" plan. To paraphrase Seneca- " WIthout knowing which port one is sailing, no wind is favourable " James Killen #chestday #trainsmarter #pecworkout #jameskillen #aesthetics #rippedpecs #progression #workoutadvice #onlinecoach #contestprep #lowerpecs #fitdads #exercisetips #fitmums #stoicism #motivationalquoteoftheday #constantgrowth

05.01.2022 Most of us do something for back, usually focusing on lats. Aesthics aside, being able to strengthen your mid traps & develop an ability to move your scapula is a gift that keeps giving. This is just as important for the girls too.... (Blame group PT...) Theres 2 things that force me to pay attention to a physique, 1) Quality Back 2) Quality Legs Both generally require years of smart and intense training and both are incredibly taxing to train. Chest, arms, lol abs are a snooze fest compared to a quality back or legs session. The hammerstrength low row is a beast and just makes the job simple. James Killen. . . . . . #pullday #backworkout #upperback #backtransformation #melbournept #leangains #musclegains #workoutadvice #melbournefitness #buildingleanmuscle #melbournepersonaltraining #transformations #crushyourgoals #fatloss #successhabits #strongissexy #persistence #gymlife

03.01.2022 A chest supported row (any variation) is possibly the movement that will single-handedly make the biggest impact to your physique. Firstly, targeting the mid traps, rhomboids and all the other good stuff around the upper back and scapula can be difficult to train. Lower back can become fatigued or dominant, limiting exposure to the target muscles.... Secondly, a good chest support fixes many mistakes people make when bent over rowing and can makes the scapula easier to move through part of the movement As its rare to see well developed hamstrings, same can be said for mid back. What are you doing to train mid back? James Killen #midback #jameskillen #aesthetics #chestsupportedrows #melbournept #mensphysique

01.01.2022 WOW, SHUTDOWN IS HARD! Brings me great joy with a smug look on my face to remind us all of 3 things: 1) This will be far from the worst thing we will experience in life. ... Use it as practice to get better at dealing with minor inconveniences. If you , or anyone thinks this is any more than a minor inconvenience, I encourage you to read more 2) Stop complaining. Changes nothing and is not becoming of anyone with dignity. 3) Is a world without inconvenience possible? No, so complaining makes one sound like an idiot too. Ill leave you with something warm and fluffy from the great man "Ask: What is so unbearable about this situation? Why can’t you endure it? You will be embarrassed to answer" - Marcus Aurelius James Killen