Stronghold Strength & Fitness | Sport & recreation

Stronghold Strength & Fitness

Phone: +61 430 220 920

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18.01.2022 Trying to increase your strength and muscle mass? . Lifting heavy is a good start. Choosing a weight on the exercise that will challenge you to complete desired reps WITHOUT technical failure. . Know your rep ranges and how each of them are categorised?... . S’all good. Let’s cover it. . 1-5 reps: Promoting maximum strength output & high efficiency of nervous system power/recruitment . 5-8 reps: This is what I call the G-spot. Promotes increases in strength & a greater recruitment of the muscle fibers. Ideal for strength & mass 50/50 . 8-12 reps: Hypertrophy is the word. Muscle mass, size. Some increases in strength. . 12-20 reps: Great range for rehabilitation & warm up exercises. Great for a muscular pump and to just burn calories in general. . Hope this helps you, today. See more

18.01.2022 Fresh gear to wear just in time for summer vibes #TeamRed . DM me if you want one. .... Cheers, big ears! See more

12.01.2022 Long-time Stronghold member (since 2009), Kratos pulls for an all-new rep personal best out of isolation. . 165kg’s, 2 x 4. . Proud of you, man. This is siiiick ... . If all goes well for the next 12 months, if his squat numbers go up from 115kg’s to 140kg’s, he’ll have a 200kg deadlift in him for a 1RM toward the end of 2021 . #teamred See more

05.01.2022 Your affirmation this week: I value what makes my SOUL come ALIVE and INSPIRES me to #thrive . . Have a great start to your week, savages!

03.01.2022 The banded variation of the Romanian deadlift packs a punch. . If you have trouble connecting the band-less variation with your glutes and hamstrings, try this: . Loop a medium tension band around a pole at hip height. Use a light pair of dumbbells at first, to get familiar with the exercise.... . Now as you hinge at the hip, don’t actively try to sit your bum back toward the pole. The band will do that for you. . Instead, focus on achieving a deep stretch of the hamstrings as your upper torso progressively descends down toward the floor. . Keeping the chest out via scapular retraction and depression, descend down till you feel a deep stretch in the hamstrings. Stop the descend when you feel your lower back round. . Complete the movement by extension from the hip, raising the upper torso and locking out the hips and knees, actively squeezing your glutes together. . Let me know how it goes. See more

01.01.2022 Want bigger arms? Develop the Tricep over the bicep. . Weighted parallel dips for 2-3 sets of 8-12 reps. Rest as needed (60-90 seconds). . Happy gains!