TRAINING CENTER

3 Common Mistakes To Avoid As A New Gym User

Every gym user has once been new to the gym and at some point we have all made a mistake or two, however, it’s important to move on from the mistakes or avoid them completely. Below are 3 mistakes that...

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Are Plyometric Workouts Good For Weight Loss
Are Plyometric Workouts Good For Weight Loss?

Firstly, weight loss isn’t a result of the type of exercise you perform but a result of the balance in the number of calories burnt off (expenditure) being higher than the number of calories consumed (calorie deficit) (1). A good level of foundation strength is required to perform plyometric exercises and due to fat loss workouts generally prioritising intensity combined...

Can Foam Rolling Improve My Recovery?

Recovery is a crucial part of the sport and fitness world and if recovery is not at an adequate level, performance and adaptive responses such as muscle growth can be negatively affected. Therefore, can a myofascial release (relieving tension within connective tissues such as muscles or fascia) in the form of foam rolling help improve that process?    Roam Rolling...

Fasted vs Fed Cardio for Fat Loss

Looking for the minutiae within something before having a good foundation can be a common issue, and the method of how to perform cardio also fits into that bracket. When the goal is fat loss, performing some sort of cardiovascular exercise is wise to help create a negative energy balance, but is there any more benefits towards fat loss when...

Fix Rounded Shoulders

  One of the biggest postural issues is consistently having rounded shoulders and due to poor posture, muscle imbalances and lack of thoracic mobility being big causations of this posture (1), it becomes an increasingly harder task to fix. Habits can contribute to a lot of postural issues and with these being highly prevalent in modern society, reversing the effects...

Focus on Sleep to Optimise Your Results

  The Impact on Training Firstly, quality of sleep is getting enough of it at the right times and without it performance related factors such as concentration, mood and response time are affected (1). The issues don't remain just cognitive, but also translates directly into physiological issues such as the possibility of muscle strength decrements. In addition, good sleep quality...

Health Risks Associated With A Sedentary Lifestyle

  It's become more and more apparent within modern societies that sedentary lifestyles are more prevalent and that health risks come along with such a lifestyle. A sedentary lifestyle has very little or non-existent physical activity. Habits such as sitting for prolonged periods during working hours, then repeating the same habit during personal hours is an example of many people's...

How Much Volume Do We Need to Build Muscle?

  The straightforward answer is that no one knows a specific amount of volume an individual should perform for muscle growth, but there is take away information that can be applied to being more productive when you workout! Volume in regards to exercise can be defined as the amount of sets, reps and volume load defined as sets, reps and...

Adding More Workout Volume

  The age old saying that ‘more isn’t always better’ can also be applied to your workout volume (weight x reps x sets), but with volume being widely known to be one of the key drivers of muscle growth (1) how does that saying apply? How Can This Apply To Volume? One factor that is commonly overlooked when volume is...