Strength Lab in Hawthorn East, Victoria | Fitness trainer

Strength Lab

Locality: Hawthorn East, Victoria

Phone: +61 422 166 133

Address: 20 Victoria Rd 3123 Hawthorn East, VIC, Australia

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

Likes: 3803

Add/Update information

Reviews

Tags

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

25.01.2022 BACK & BICEP SESSION WITH IFBB COMPETITOR Join Master Coach Andrew Corbisiero as he takes his client Dave through a check in and training session 14 weeks out from his IFBB bodybuilding show. Andrew assess's Daves progress via skinfolds and adjust's his plan accordingly. ... Then they train the house down with a big Back & Bicep session. Experience what its like to train at a World Class personal training studio Thinking of competing or simply want to get in better shape? Get in touch with us here: www.strengthlabmelbourne.com.au

25.01.2022 3.5 months of work from our boy @sybahar It’s always so good to see what people can do when they just track their calories properly and chase progressions in the gym. But we’d say the most impressive thing about Sy is the fkn phenomenal food he cooks while sticking strictly to his macro’s follow his insta to see some of it.... Around 3kg down overall, with an obvious recomp taking place over the period. Currently building his cals up so he can maintain this physique through the summer. Well done bro, love your work. Coach: @_ericali

24.01.2022 Gutted that comps have been cancelled. Was looking forward to outdoing this package this year with Manni. This guy has worked so hard for the last year to make improvements and bring his very best to the stage. He trained from home while on lockdown and made crazy progress week after week. Much respect bro. Next year we will make this after pic from 2019 look small To learn more about Strength Lab or Enquire about Online Coaching hot is up here: www.strengthlabmelbourne.com.au

23.01.2022 Eating low calories but still not getting anywhere? So many people come to us and tell us they’re eating 1200, 1400, 1600 cals per day yet still not losing weight. They think they must have metabolic damage or an underlying condition or perhaps even need to drive calories lower. Bombshell: 9 times out of 10 none of these things is true - they don’t have metabolic damage or any underlying condition nor do they need to drive cals lower - they simply are NOT on the low calor...ies that they THINK they’re on. Usually this is because of a little thing called The Weekend. People will track every calorie Monday to Friday and then just throw the tracking out the window on Saturday / Sunday, thinking the effect of just one untracked day couldn’t possibly be that bad. Guys its SO EASY to blow out your weekly deficit with just one day of untracked eating. In fact most of you can probably blow the weekly deficit out the window with just ONE MEAL that isn’t tracked. You might be a girl who’s maintenance calories is 1800. You might be on a planned 1400 calorie per day diet, giving you a daily deficit of 400 calories. This gives you a 2800 calorie deficit for the week. Go out for some Italian food and a couple riesling’s with the girls and you’ll blow that 2800 calories out of the water by midnight. If you’re on super low cals but still not losing weight - try tracking every day properly for 14 days and see what happens. Most likely you’ll get to day 8 or 9 and your weight will start dropping as expected. You’ll also probably start finding it almost impossible to stick to your calories because your body hasn’t ever actually felt a proper calorie deficit for a period longer than 5 days If the math doesn’t make sense with the calories you’re on, try tracking every single day for 2 weeks and see if that makes a difference. Need help transforming your physique? Get in touch! www.strengthlabmelbourne.com.au

23.01.2022 A program executed badly is a program wasted So many people are spending their days worrying about what secret combination of movements, volume, frequency is going to get them the biggest result in the shortest time. They’ll spend hours coming up with a new training program for themselves every couple of weeks or trying to find the perfect movement to get into a target muscle. And they’ll look back in 12 months time and realise their physique hasn’t changed one little bit.... If these people just stopped trying to find some magical circus movement or cutting edge volume distribution strategy and just learned how to do something as simple as a bicep curl properly and then spent their energy getting AS STRONG AS THEY POSSIBLY COULD on those bicep curls they’d have actually build some quality muscle! Proper execution (how you move) MUST be nailed down before programming (what movements you do) can have any effect. A program performed incorrectly WILL NOT yield the desired result, and worse could even yield NO result at all. For most people who come to us for help, the factor that is lacking isn’t the movement’s that they’re choosing to perform. It’s HOW they are performing these movements. Learning how to execute the simple movements PROPERLY and how to track strength progressions on these movements is the major game changer for most people. Leave the circus movements to the clowns. Need help transforming your physique? Well luckily for you that’s EXACTLY what we’ve helped hundreds of people do. Reach out, we’d love to help you next! www.strengthlabmelbourne.com.au

22.01.2022 Were putting fat cells into quarantine! Yet another Strength Lab client getting some solid results during isolation. . Big Micheal here stripping 7kg off in the last 6 weeks. We used a 5 Low / 2 High calorie cycle through the week, this meant we sat in a fairly aggressive calorie deficit Monday - Friday and saw some solid fat loss every week, followed by 2 days where calories (particularly carbs) were pushed higher, which had a range of benefits: - Glycogen replenishing so w...e kept some fullness aesthetically AND allowed workouts to keep progressing into a hard dieting phase - Staying ahead of negative hormonal adaptations to dieting and avoiding an overly stressed state - Some level of psychological relief from dieting . Mikey is fairly active and compliance was good this block which meant we were able to sit at a weekly average of 24.9 cals per KG of bodyweight and watch the fat drop quickly and consistently without any hiccups. . Yes, things suck right now for a lot of people. But at some point this suck is going to end, and you will realise you had a 6-8 week period without social outings or distractions where you could have focussed on your fitness goals and smashed them out of the park. Are you going to look back in 6-8 weeks and regret wasting time? Or will you get off your butt now and get something done? Choice is yours. . Wether youre locked down in Melbourne or living The Good Life interstate - let us transform YOUR physique next through our famous online coaching platform. Its what we love to do . Www.strengthlabmelbourne.com.au See more

22.01.2022 4 Great Intensity Techniques For Home Training Producing an overload doesnt necessarily mean that you need to increase weight on the bar. While youre training at home with limited equipment, it might be a good idea to make the best use of some more metabolic fatiguing work. Here are some of our favourite intensifiers: 1. Rest pause - after your initial set, pause briefly, typically around 15 to 30 seconds. Pick up the weight and go again (Repeat 3 to 4 times). ... 2. Antagonist Supersets - pairing muscles with opposing actions and performing one exercise directly after the other with little to no rest in between (E.g. chest and back). 3. Muscle rounds - these are typically formed in a cluster set. Pick close to your 8 - 10rm weight. Reps are then broken up into about 4 to 5 repetitions, separated by about 10 seconds rest (or 5 deep breaths) for a total of around 5 - 6 sets repeated back to back. 4. Isolation pre exhaust - prior to your heavy compound lifts, you are going to use an isolation to drive as much blood flow into the target muscle as possible (E.g. performing a pec fly prior to a Dumbell press). 5. BONUS: Isolation sandwich - perform 3 - 4 sets of a compound movement before moving into an isolation and then back into a compound. The pump will be insane and youre welcome (Incline Dumbell press> incline Dumbell fly> Dumbell floor press). For more info on Strength Lab or to Enquire about Online Coaching hit us up here: www.strengthlabmelbourne.com.au

22.01.2022 8 WEEK TRANSFORMATION! Amazing work here from our client Adam! Chris and Adam set a goal to drop body fat, build muscle and get a lean look for some upcoming photoshoots.... This transformation was done in only 8 weeks! Adam went from 90kg to 81kg dropping 9kg and a shit load of body fat. Now that he has achieved his desired look Chris got Adam to take a 7 day diet break at maintenance calories to achieve more fullness and drive increases in training performance. From here Chris will look to slowly titrate his calories to hold sufficient fullness and maintain the look Adam want leading into his shoots. Fantastic work mate you’ve executed to perfection Coached by @chrisblack_coach Are you looking to get in shape? Enquire on our website for more information: www.strengthlabmelbourne.com.au

21.01.2022 UNDERSTANDING TEMPO Tempo training is arguably a part of all training whether you are aware of it or not. But if you are aware and utilising it, it can be very beneficial for improving the stability, activation, control and body awareness during training. Tempo is the rate you perform each individual rep during a set. Using a tempo can drastically change how a movement is performed and in turn what we get out of each movement. For example (which we will explain below) a qui...ck 2010 Back Squat Tempo is going to give a very different outcome to a 3210 Pause Rep Back Squat Tempo.. In order to read tempos correctly you have to understand what is happening when you go through a movement. During a movement there are three main components: - Isometric: A application of force where the joint angle and muscle length do not change eg. the start point and middle point of a rep - Eccentric: A Contraction where a muscle lengthens under tension eg. Lowering of squat, controlling a lat pulldown up - Concentric: A Contraction where a muscle shortens while generating force eg. pushing of a bench press, pulling a deadlift off the floor. A tempo is four individual numbers, it is important to remember these are not in order they are a reference point for the above components. This is because not every movement begins with the same contraction. For example Barbell Bench Press begins with an eccentric contraction as you lower the bar but a lat pulldown begins with a concentric contraction as you pull the bar down. The first number in the sequence is the Eccentric portion of a movement, so as explained above this is where the muscle is lengthened under load, the second number is the Isometric bottom portion of a rep or simply put the middle of the rep, the third number refers to the concentric portion of a movement where the muscle contracts and shortens and the last number is the isometric top or simply the start and finish point of a rep. For more info on Strength Lab or to Enquire about Online Coaching hit us up here: www.strengthlabmelbourne.com.au

20.01.2022 4 Reasons for scale weight fluctuations The scale is GOING to change, so dont let one weigh in bring you down. Your best bet is always going to be having multiple data points across a given week. This will ensure you have the full picture of whats going going on. Here are 4 reasons why the scale might have changed:... You consumed a vast majority of calories or backend towards the back end of the day. You consumed additional sodium relative to previous days causing fluctuations in ion balance. Differences in hydration status. Changes in fibre/food intake which can alter your rate of digestion. Always look at trends and averages when looking at your weight as a means of progress For more info on Strength Lab or to Enquire about Online Coaching hit us up here: www.strengthlabmelbourne.com.au

19.01.2022 HUGE TRANSFORMATION from our client Ariff! Over 26kg lost!! Ariff started his journey with us 12 months ago. Since then he has completely changed his life! ... When Ariff first came on board with us he had 0 nutritional knowledge and had never trained on any specific personalized program before. If you have a large amount of body fat you wish to lose remember that you didn’t gain it in 4 weeks. So stop trying to lose it in 4 weeks.. We create sustainable plans that work so you’ll achieve your desired result and most importantly keep it for life! Massive congrats to Ariff. We are all so proud of you mate. Coach: Strength Lab Master Coach @chrisblack_coach You can change your life too! Want to learn more about Strength Lab or enquire about coaching? Check out our website: www.strengthlabmelbourne.com.au

17.01.2022 Coaches Johnny and Ricky were on an IGTV Live yesterday (a couple posts down the page) and Coach Johnny said something interesting: if you want to change your body composition, learning to track macros (protein, carbs and fats) is the FINAL STEP. So what do we mean by that? Most people who want to change the way their body looks spend a great deal of time jumping between different fad-diets trying to answer the question for themselves: how do I get properly lean and stay that... way? They lose a little fat on one diet, and then it stops working, so they gain the fat right back, try a different diet, it works a little, then they put the weight back on, onto another diet, etc. Its an endless cycle and the person becomes frustrated because theyre trying to fix a problem but all of the solutions they find only make a dent in the problem but never fix it entirely. Until they suck it up and learn how to track macros. The only reason that any diet youve ever tried has actually worked (although not as much as youd hoped) was because that diet forced a change in your calorie intake. But because you werent sure of what that change WAS you werent able to keep the results going after you hit a plateau OR maintain the results that you got. If we can just teach you how to track calories and beyond that how to track macros specifically, youll be able to create your very own fad diet every week and keep the results coming for life! Learning to track macros is THE FINAL THING YOULL NEED TO LEARN when it comes to diet and adjusting your body composition. Its as simple as that. Unfortunately learning to track macros properly is harder than just saying cut out bread and pasta - which is why it doesnt sell very well as a quick-fix diet solution. BUT if you take a little time and get some help from coaches who know what theyre doing we KNOW we can teach you this skill and make dieting a hell of a lot easier for the rest of your life. Theres a free guide on how to track calories on our website, and if you need further help just reach out. www.strengthlabmelbourne.com.au Photo credit: Our boy Sy getting after his home workouts in Melbourne Lockdown.

17.01.2022 Check out Tim’s insane transformation! When Tim started he had 2 goals.. Tim wanted that ripped look and he wanted to be able to maintain it long term.... When Tim came to Strength Lab he was maxed out on cardio, eating low calories, doing a heap of resistance training and not getting anywhere. After his first consultation Johnny began a metabolic loading phase where he built his daily calories from a low 1500 to almost 3000cals. He also removed all cardio and reduced training to just 4 days per week! Once that phase was complete Tim then moved into a dedicated fat loss phase where he shredded 6kg of body fat! The best part about Tim’s transformation is he finished that fat loss phase back in May and 6 months on he’s still sustaining the rig and calories are back up at maintenance. Lesson of the day: Sometimes less is more Coached by the one, the only, @coach_johnnyy Are you looking to make a transformation? And most importantly keep it long term? Inbox us for more information on coaching!

16.01.2022 How to keep progressing with your fitness goals at home?? Guys! Back when we were all allowed to train at gyms it was always the same story: people would come to us because they werent getting results doing random workouts by themselves or in a group studio, so we would create a plan for them, and the results would start coming hard and fast. Now that were all being forced to train at home, too many people are falling into the same trap of random workouts! Thinking a differ...ent random boydweight workout each day will get good results - random workouts unfortunately never do! You need a plan! When you have a rock-solid plan set out for the next 12 weeks not only will you see much more consistent results, youll also avoid dreaded HOME-WORKOUT BOREDOM - you need to know that your planned workout today is part of a specific goal and larger plan. That is what will get you off the couch and into the sweat. Need help with your fitness goals through these unique times? Reach out to us! We have a huge community of like-minded people getting amazing results, supported by some of the best coaches in the industry. Click the button below for more info. www.strengthlabmelbourne.com.au/home-training

16.01.2022 Chin Ups For A Well Developed Back Chin Ups and Pull Ups are a very effective exercise for building a well developed back. Chin Ups target the Lats,Rhomboids and Teres Major muscles in the back. ... You can use them in the beginning of your workout as a progressive overload exercise by adding weight and increasing the load as you get stronger and grow. You can also use them toward the end of your workout as a finisher with just your body weight (or using assistance). One of the most beneficial things about the chin up is that you can do it virtually anywhere which makes it a great exercise whether you are training from home at the moment or at a gym. I like do this exercise in the 5-10 rep range with weight. Once i can do 10 reps with a weight I increase the load and work my way up to 10 reps again with the new weigh. To enquire about online coaching hit us up at www.strengthlabmelbourne.com.au

15.01.2022 Strength Lab Athletics Strength Lab is launching its very own clothing line! We will be creating premium quality gym / lifestyle clothing for men and women. ... I’ve been working very hard over the lockdown period to get this project off the ground! Here are a few of the men’s designs from what will be our first drop. So pumped to open this new chapter and see our clothing being worn around gyms in Australia

15.01.2022 MEAL TIMING FOR FAT LOSS How important is meal timing really from a body composition perspective? Well it essentially boils down to this, is your primary goal maximum fat loss and lean muscle mass retention...Or simply to lose extra kilos in given time frame? Meal time will vary on a scale of importance from extremely to not very...For example, if youre a bodybuilder or physique athlete then your likely trying to maximise performance in an underfed hypocaloric, state. Esse...ntially meaning that you will want to structure a majority of your carbohydrates pre and post training. Aswell as getting in consistent protein feedings across the day from 4 to 6 meals of about 20 to 40g high-quality protein. If youre the later and your goals are a little less restrictive, you likely dont need to worry to much. Simply focus on hitting your daily targets (macros/calories) and training hard. The magnitude of your results wont lie in the 5% but rather focus of the big rocks thats make up 95%. However, if youre looking to optimise performance the devils in the details and that 5% can make up a big difference compounding year to year. For more info on Strength Lab or to Enquire about Online Coaching hit us up here: www.strengthlabmelbourne.com.au

15.01.2022 How to gain keep gaining muscle at home?? Guys, the rules around growing muscle HAVE NOT CHANGED now that were all forced to train at home. There is just TWO FACTORS which effect muscle growth that you need to worry about:... 1) Are you recruiting enough muscle fibres? 2) Are you doing the above enough times (enough sets) through the week? Your muscles DO NOT CARE if you are providing them the stimulus to grow from a barbell or a dumbbell or a machine or a set of resistance bands. All they care about is the stimulus. Luckily for us it is EASY to provide that stimulus to our muscles with a simple set of resistance bands. You just have to make sure youre using them correctly! If you need a muscle group to grow make sure of two things: 1) When you train that muscle group, take it to failure or VERY CLOSE in your working sets. Believe it or not you CAN do this with every muscle group using resistance bands - if youre not sure how just reach out to us. 2) Using the above principle in your working sets, make sure you hit the muscle group with 10 working sets per week OR MORE. This might mean if you want your chest to grow youre hitting it with 2 movements on your Push Day, doing 3 working sets for each movement, and repeating this workout twice a week. This will give you 12 total working sets for chest over the week. Do the same for every muscle group that you want to grow! Obviously there is other factors like diet that will come into play but when it comes to training just cover these two points and you will have covered your bases, setting yourself up to KEEP PROGRESSING IN LOCKDOWN! Need help with your fitness goals through these crazy times? Reach out to us! Join a community of people who are getting amazing results, guided by some of the best coaches in the industry - click below to learn more. www.strengthlabmelbourne.com.au

13.01.2022 Huge congrats to our client Mikayla Jade for taking 1st in the Fitness Model Open and the Overall at the SA State Titles yesterday. She looked insane! Next stop is ICN Nationals to compete for the Pro Card ... Coached by @coach_johnnyy Are you looking to compete next year? DM us for info on coaching so you can be the next champion

12.01.2022 Aggressive Fat Loss Phases The most common approach for fat loss phase or comp prep is to slowly reduce calories over time. Starting the fat loss phase with a very small calorie deficit and increasing that deficit as you get closer to the end date or time period.. While this certainly works, there may be better alternatives which may allow you to maintain more of your muscle mass through the fat loss phase. ... If youve ever done a fat loss phase or comp prep in the traditional manner (explained above) and got truely lean youll know that toward the end youll be eating the least, doing the most cardio and have very very little body fat. This can be a recipe for muscle loss and high levels of fatigue. Another option I like to use with clients is what I call an inverted fat loss or comp prep phase. This is where you begin the phase with an aggressive calorie deficit and increase calories as you get toward the goal. This makes a little more sense as youll be eating the least when you have the least chance of losing muscle and strength (at the beginning of the prep). At the beginning of the prep youll have the most body fat and feel the most energetic which will make it much less likely youll lose muscle and strength. Then as you approach the goal date you reduce the deficit. So as your body fat gets lower and your energy levels start diminishing your calories are increasing. This will allow you to be eating the most when you are at the biggest risk of muscle loss. End result = More lean tissue on stage or at your goal transformation date :) I do not recommend this for highly stressed individuals or people who have trouble with compliance. I would more use this approach with competitors and advanced clients. To learn more about Strength Lab or enquire about Online Coaching hit us up here: www.strengthlabmelbourne.com.au

12.01.2022 6 weeks. Our boy @sybahar showing solid progress from the back. Equipment used:... A pair of dumbbells. A set of resistance bands. @unsettledpetal used as an anchor for said resistance bands Get up off the couch and start now. If youre not sure what to do, let us help - were really good at this stuff. Www.strengthlabmelbourne.com.au

12.01.2022 Great to be back! Massive morning of training clients

11.01.2022 Good starting point for Daves prep. 18 weeks out from IFBB Vics. Time to work

10.01.2022 Glute Gainz Huge progress in a short time period. Training glutes 2-3 times per week pays off. Now we just need an @ifbbproleagueoz show to compete at

10.01.2022 Are you training or just exercising? Many people who come on board with us have already been working out consistently for a little while. Some have been doing it for a few months, others for a few years. But they come to us for help, because their workouts (although consistent) arent getting them anywhere. Theyre putting effort into their workouts and getting a sweat - yet still no progress or results until they come to us? Its all due to one simple reason: there is a MAS...SIVE difference between Training (what we do) and Exercising (what a monkey could do). Most PT and Bootcamps and Group Fitness gyms fall into the Exercise category: the timer starts, you do a bunch of random bull**it for 45 mins, get a sweat on, and leave. YES you burned through calories while exercising, YES you finished the session pretty tired. It was better than just sitting on the couch doing nothing. BUT the reason that stuff only works in the very beginning of someones fitness journey is because each workout is completely new and random movement. Random workouts = random results. Compare that with TRAINING. You start your session knowing exactly how you performed last time you executed this session. You know exactly what numbers you put on the board last week and how youre expected to beat them this week. You get those wonderful pre-workout jitters NOT because youre unsure wether the instructor is going to throw 40 burpees or 100 rope slams at you - but because you KNOW that last week you barely managed to grind out 14 reps at 40kg on Bulgarian Split Squats and this week you have to grab those same weights and get to rep 15 or 16. It makes me excited just typing about it. When you start your coaching with us we arent going to blow youre mind with all new circus movements in the gym or some magical set and rep schemes thatll change the game. No, were going to make you TRAIN. Not exercise. Thats what changes the game. Need help with your training / dieting? Reach out to us! www.strengthlabmelbourne.com.au

10.01.2022 How to keep making home workouts harder?? Guys if you want to keep progressing your workouts HAVE to get harder week-to-week. We have 4 ways to do this: 1) Increase load... This is the easiest way to make workouts harder in the gym. Get 12 reps at a certain weight this week, get 12 reps at a slightly heavier weight next week. repeat this until you are a buff greek god. Unfortunately, most of us dont have access to the equipment to take this approach while in lockdown. No matter - we have the remaining 3 techniques below! 2) Increase time under tension This can mean either increasing the amount of reps you perform OR slowing down the reps youre doing. Increasing the amount of reps you perform on a movement is a pretty intuitive way to increase time-under-tension, but next time try slowing down the negative protion of your reps to 3 seconds. Youll make the muscle work harder AND youll get more bang for your buck out of the same amount of reps. 3) Decrease rest times In the gym when were able to use really heavy loads we might be used to taking up to 3 minutes rest between sets because were moving such heavy weight that we simply need that time to recover. Working out at home you might not be using those same sorts of loads, so a simple way to still get your muscles firing hard is to decrease rest times between sets. If a movement gets easy try halving the rest time between sets - and tell me if its still easy. 4) Focus on execution - mind-muscle connection This one is simple: every time you perform a chest press youre probably using your pecs, your shoulders and your triceps to complete each rep. How about next time we slow the reps down, lock your shoulders in place, get your chest high, and intensely focus on using only the chest for each and every rep. Suddenly youve increased the load on the chest without actually increasing the weight. This tool will be your best friend when working out at home. Progressing with your fitness goals is just as simple when training at home - the tools we use are just a little different. Need help with your fitness goals through these crazy times? Reach out to us! Join a community of people who are getting amazing results, guided by some of the best coaches in the industry - click below to learn more. www.strengthlabmelbourne.com.au

09.01.2022 Bachelorette Runner Up Timm Hanly Trains At Strength Lab We show how Australias favorite bachelor Timm Hanly keeps his rig fit for national television. Join Eric as he takes Timm through a tough session at Strength Lab.... For more info on Strength Lab or to enquire about coaching or personal training hit us up here: www.strengthlabmelbourne.com.au Enjoy!

09.01.2022 The Belly Fat Solution Fry Fat cells and reveal your flat stomach or abs

09.01.2022 ARE YOU A PERSONAL TRAINER? Strength Lab Personal Training Studio is now hiring. Strength Lab is Melbourne’s leading Personal Training Studio. We change lives and transform bodies. We specialise in private 1 on 1 personal training with tailored nutrition and training programs to optimise results.... Unlike most gyms and studios, our coaches are all employed by Strength Lab. This means you don't have to worry about finding clients or paying rent, you can just focus on becoming a great coach and getting amazing results. Our coaches are given ongoing education so they continue to grow into industry leaders. You’ll receive weekly mentoring from expert award winning coaches and access to regular Strength Lab Courses. We are a very successful team and our results are second to none. As a Strength Lab coach you’ll learn how to coach and create dramatic transformations for your clients. We are looking for both experienced and non experienced applicants. It doesn’t matter where you’re starting from as long as you have the right attitude, you're willing to learn and work hard. To apply email your cover letter and resume to [email protected]

09.01.2022 Time-Under-Tension (TUT) is one of those classic misunderstood concepts by gym newbies. They hear that if you place your muscles under stress for 30-60 seconds you will create muscle growth. So these newbies pick up a random weight and do bicep curls for exactly 45 seconds and are convinced theyve had a productive workout. Obviously this is a misunderstanding of the concept. . The popularity for TUT mainly came from a paper in 2011 which showed leg extensions at a tempo of 6... seconds up, 6 seconds down caused more muscle growth than leg extensions at a tempo of 1 second up, 1 second down. Key point though: the group that did the slow tempo sets actually went to failure. The quick tempo group didnt. At the end of the day taking your muscles to failure or extremely close is what will most reliably create muscle growth. It doesnt matter if the set lasted 20 seconds or 45 seconds or 90 seconds. So is paying attention to Time-Under-Tension completely useless? No! . In a gym setting its important that the tempo of your reps REMAINS CONSISTENT week-to-week so that you actually know youre progressing - a rep or weight PB doesnt count if you just did the reps faster this week. Its also important to make sure the eccentric (negative portion) of the lift is fully controlled because if it isnt you are most likely NOT staying with the target muscle or keeping constant tension on that tissue - both of which are going to have an effect on your results. So yes TUT is still an important factor in the gym, it just needs to be placed in the right context. Now when it comes to training at HOME, this is where TUT can shine: . If you are forced to use lighter weights because youre in lockdown or any other reason, then making a conscious effort to SLOOOWWW down the tempo that you train at will make it way easier to actually take your muscles to failure! If youre using lighter weights than normal you cant just perform reps in the same way as you did in the gym if you want to progress - slow those reps down! Youll connect a lot better with the target tissue and the added difficulty will mean youll be able to take the muscle to those hard grinding reps that actually count. See more

09.01.2022 You DO NOT need a 12 week transformation! With lockdowns over and gyms open you might be thinking about getting fit again. Getting back into a gym. Transforming your physique. Maybe you should do a 12 week challenge?... MAYBE YOU SHOULDN’T. Guys and girls, the LAST THING IN THE WORLD that you need is a 12 week challenge. For one - your ideal physique is not 12 weeks away. No ones ideal physique is 12 weeks away. And even if you get 50% of the way there - if you did it by completely turning your life upside down eating 1200 calories a day and training yourself into the ground what do you think is going to happen when you go back to living like a normal human being? If you don’t understand exactly why you lost fat each week or gained strength each week you’ll have NO CLUE how to keep the results coming or maintain the results you got. There’s only two things that work for changing physiques reliably: Getting stronger, and adjusting calories. You can either effect both of these things by accident (following a random 12 week challenge diet and training yourself into the ground) OR you can learn how to do these things properly. You learn how to track these two variables PROPERLY and adjust them week-to-week, and you’ve learned all you need to know when it comes to transforming your physique in whatever direction you like. Dieting is a skill, training is a skill - we teach you these skills PROPERLY. Anything else is just an exercise in crossing your fingers and hoping for the best. If you want to achieve a REAL body transformation get in touch with us. It’s time to get this part of your life sorted. www.strengthlabmelbourne.com.au

08.01.2022 How To Break A Lockdown Rut Heres a bit of a review of our live for how to get out of that lockdown lifestyle to break the rut. For a lot of us weve been in lockdown for a while or the habits of lockdown are still with us. 1. The first thing you want to do is understand where youre at right now and set realistic goals from there. Make them easy, achievable and realistic, it doesnt matter how small they are, start setting yourself up for wins on the board. Then periodise ...them up, it could be as simple as making sure you walk 15-20mins everyday and then following week walking 20-25mins. 2. Part of the reason you might be in a rut is because your schedule is gone or drastically changed. Once youve got your realistic goals, set a new schedule thats bulletproof to follow. Set a appointment that you cant miss this could be going for that walk or doing that workout first thing in the morning so its out the way! 3. Celebrate the little things and the little wins. When youre stuck its huge to string one or two days together, pat yourself on the back and be proud of yourself. Remember more wins on the board. 4. Get a accountability partner thats going to hold you accountable not tell you its fine when you fall off the wagon. Pick someone whos brutally honest with you and has your best interest at heart. 5. Let go of the past, whats happened has happened you cant change it. And if you do fall off the wagon in future dont beat yourself up, pick yourself up get back on track and move on. Breaking a rut is about putting daily wins on the board and stringing them together, one day at a time, then its a week at a time and it all builds up into new forming healthy habits. Start small, build it up at your own pace! For more info about Strength Lab or to Enquire about Online Coaching hit us up here: www.strengthlabmelbourne.com.au

08.01.2022 So pumped to be reopening on Monday! Weve had an overwhelming amount of Enquiries over the past 3 weeks. Massive thank you to all our current clients who are coming back and who have supported us during this period. We are so so grateful for each and every one of you And to all our new clients starting next week we are so excited to meet you and start crushing your goals. Also we have a very big team of competitors ready to kill it in season B ... If youre looking to lose your iso body or simply want to level up your training and results get in touch with us See more

07.01.2022 Almost cracked the triple figures with our client David Dark in our improvement season. Maintaining good body comp while gaining quality size. Amazing job especially considering gyms are closed. Looking forward to 2021 shows

05.01.2022 13kgs down and shredded Dreams do come true in Iso.. if you dont make excuses.. Big congrats to Mike on this amazing transformation! He managed to radically transform his body while running multiple businesss which have been affected by COVID. ... Never complained. He just kept ticking boxes each day and made progress So whats your excuse?? If youve been slacking off lately its time to get back on track. Dont let our current environment stop you from being happy, fit and healthy. Inbox us to enquire about online coaching www.strengthlabmelbourne.com

05.01.2022 The countdown has begun! - We are so excited to be opening up our doors on June 22nd. - We have missed seeing everyone that trains at Strength Lab and thank you very very much for all your support while we have been closed.... - If youre looking to make a post Covid transformation hit us up ASAP as spots are filling up fast. - Enquire on our website or DM us www.strengthlabmelbourne.com.au

04.01.2022 STRENGTH LAB Join our online coaching program. Whether youre training at home or at a gym our online coaching has you covered We coach people world wide ... Stop making excuses and begin your journey today www.strengthlamelbourne.com.au

04.01.2022 Why You Need To Change Your Isolation Calories: . Your total daily energy expenditure is going to be made up of four main components. - Firstly: Your BMR (basal metabolic rate), the calories your body burns at rest. - Secondly: TEF (thermic effect of food) or calories burned processing food.... - Thirdly: Your exercise, so these are your training sessions, cardio etc. . Now these first three more or less are going to unaffected by the new restrictions and being in isolation. You may see some minor fluctuation in TEF if youre eating routine has changed drastically and potentially a variance in your exercise but ideally you would have adjusted programming to match previous efforts, so any variance should be minimal. . The fourth component and where you will most likely see the biggest changes is going to be your NEAT (non exercise activity thermogenesis). This can account for around 15% of your TDEE, so if youre someone whos TDEE is 2000cals thats a whopping 300cals from tapping your foot. Okay its not as plain and simple as that, but NEAT is everything of incidental movement, tapping your foot, fidgeting, housework, getting up to get another isolation snack etc. . Prior to Covid-19 (situation dependant) you probably had a very different life, work commutes, social life, safer to get out of the house. For some this now changes to the work commute becoming bed to the home office, knock off commute is to the couch only to return to bed. Here we are going to see a drastic reduction in expenditure from NEAT, so calories may need to be adjusted to account for this (lowered). A inverse of this may be, now youre highly active, walking a lot more, doing more around the house that you previously didnt have time for etc and your expenditure may have even risen so calories may need to be increased (goal dependant). . In short, dont get lazy and stop moving or if you do, stop eating isolation snacks... and good luck with that . . #fitness #isolation #healthy #movement #fatloss #exercise #gym #bodybuilding #onlinecoach #motivation #fitspo #movebitch See more

03.01.2022 Ascending Load Schemes If youre one of my clients youll probably know that I like Ascending Load Schemes when I program. If youre not one of my clients now you know Ascending load means you increase the load each set. You can either decrease the reps or keep the reps the same while increasing the weight each set.... I find working from a sub maximal weight to a maximal weight works really well for intermediate and advanced lifters as they are stronger and will require more sets to prepare for a max set. The sub maximal sets prime the nervous system and prepare the body for your last set while still accumulating very effective reps which count as working sets. This allows you to accumulate working volume as you approach your last set which is to failure or close to. Its very efficient, safe and effective.. Probably why most pro bodybuilders instinctively choose to train like this. How to apply ascending rep schemes. Theres a few different methods I use but generally you want to do the first set with 3-4 reps in reserve and as you increase the weight you start training closer and closer to failure. Example: Set 1 - 60kg x 12 (4 rir) Set 2 - 70kg x 10 (3 rir) Set 3 - 80kg x 8 (2 rir) Set 4 - 90kg x 6 (0-1 rir) Give it a try For more info on Strength Lab or to enquire about online coaching hit us up here: www.strengthlabmelbourne.com.au

03.01.2022 DOES PROTEIN = MAGIC? Theres too many guys out there making sure they never miss a protein shake after training but NOT UNDERSTANDING anything about how protein actually works and THEREFORE wasting money or worse: leaving gains on the table! So heres a crash course on what protein is used for in your body and how much you need - if you can understand this then youll know exactly whether those protein shakes are actually building muscle or just flushing money down the drain.... Firstly we need to cover our bodys needs for all the different functions which protein is used for: - Maintaining muscle - Creating hormones and enzymes - Building collagen and connective tissue - Creating new antibodies / haemoglobin / different transporters - Maintaining blood PH - Energy requirements when heavily depleted / in a deficit - and more! As you can see our bodies use protein for WAY more than just building big biceps - and in fact if you dont eat enough protein for these above requirements then your body will simply take the protein it needs for these functions from your muscle tissue. Not what we want! For the above, assuming we arent in a deep calorie deficit, well need about 1gm of protein for every KG of bodyweight and well be safe. If you eat meat with every meal youre probably more than safe in this regard, and wont need protein shakes at all. They might taste good but they aint really doing much else. Now, lets add training to the mix. Hard, heavy, proper training. The kind of training you actually need to recover from. Suddenly our body has to meet all of the above continued demands PLUS a whole lot more to shuttle protein toward muscle tissue so we can grow. Suddenly our protein requirements shoot up - closer to about 2-3 grams per KG of bodyweight. Suddenly a hypothetical 80KG dudes daily protein requirements go from 80gm per day when not training (~ 400gm of meat will provide this) up to around 240gm of protein per day (would need ~ 1.2kg of meat for this) Suddenly protein shakes can start to make a lot of sense - eating that much meat just might not be feasible or sustainable. Notice though - this hypothetical dude is not just taking protein shakes because he thinks they are magic! Hes very aware of how much protein he needs each day and then using shakes where he needs to reach that requirement. If you dont pay attention to your total daily protein needs and just throw a random shake in once or twice a day theres still a good chance youre falling short of your daily protein needs and leaving gains on the table! If youre not doing things this way then youre just treating protein shakes like some Hogwarts spell. Cut that out. Need help with your body transformation? Reach out! Wed love to help! Www.strengthlabmelbourne.com.au

02.01.2022 How To Break A Lockdown Rut!!!

02.01.2022 Carb cycling for better fat loss

02.01.2022 Can the gains really continue with Resistance Bands? . Building muscle is REALLY simple: get stronger over time and eat enough food. Alot of people were doing just that, tracking all their lifts and getting stronger week after week in the gym, when suddenly LOCKDOWN HITS. Theyre relegated to home workouts with resistance bands. How could they possibly make their bodies progress when they go from deadlifting 180kg for reps to using resistance bands in their garage? Surely tha...t will be a waste of time right? . Wrong! . The REASON pushing heavier weights week to week in the gym works is because youre forcing your muscles to contract against a resistance that they arent used to. Your muscles respond to tension overload - they do not know OR CARE wether that tension is coming from a barbell or a machine or a resistance band. Guarantee if any of you tough-boys who throw around heavy slag iron in the gym got on the ground for a set of anchored resistance-band hamstring curls to failure youd be limping around for two days . Continuing to progress with home equipment is still simple: think about what muscle groups you want to focus on, then find some ways to take these muscles to concentric failure using the equipment that youve got. Do something between 9 to 12 sets to failure for each muscle group each week. This equates to 3 or 4 movements per muscle group, all done for 3 sets, every week. Put them all on one day or split them up through the week - it doesnt matter that much. Invariably youll need to increase reps or add a resistance band to the movement week-to-week to keep getting yourself to true failure. Your body WILL continue to respond in lockdown just like normal if you do this correctly. . With clever program design it is EASY to get every muscle group to progress using whatever equipment youve got access to, and this is why youre seeing Strength Lab clients continuing to get such stellar results even in lockdown. . If you need help with your training and dieting then reach out to us! We love to help. . www.strengthlabmelbourne.com.au See more

01.01.2022 The 4 Biggest Killers Of Muscle Growth A lot of you guys and girls are looking to build some quality lean muscle to improve your physiques. Unfortunately we see and hear of a lot of people getting this really wrong. If you want to make epic gains it comes down to more than just training hard.... Gaining muscle is just as much about recovery as it is about stimulating your muscles in the gym. Here are my top 4 things that will kill your gains; Poor Nutrition - Most people only think about how much theyre eating with little regard for eating micronutrient dense foods. Bulking is not an excuse to eat crap! Eating rubbish will lead to poor energy levels, gastrointestinal issues and sub optimal recovery. Poor Gut Health - You are not what you eat, you are what you digest and assimilate. Bad gut health will impair absorption of nutrients, increase inflammation and cortisol levels which affect body composition. Insulin Resistance - How you respond to carbs will dictate how much you can eat and how likely you are to gain unwanted fat. If you are insulin resistant you will not partition nutrients efficiently meaning you are more likely to store calories as fat in a surplus than use them to replenish and recover muscle. Poor Sleep - Without quality sleep you wont grow muscle. Sleep is the most important factor for the recovery and growth process. Its not about how much time you spend in bed each night its about how much quality sleep you get. Poor sleep leads to decreased recovery, insulin resistance, sugar cravings, and increased cortisol levels. Not good for gains as you can imagine Manage these 4 factors and you will insure great recovery and muscle growth To enquire about online coaching hit us up here : www.strengthlabmelbourne.com.au