Don't do what everyone else at the gym is doing

I was at the gym early this morning doing my training. Noticed a few things while I was there.

1.90% of the people in the gym were doing some form of bench press, a form of bicep curl and some form of abs exercise. (mirror muscles as there say).

2. They were all doing the same tempo 1010.

3. All doing around the 8-12 rep range.

4. Majority were watching me like I was the crazy one.

I am pretty sure that most of these people have had plateau with their training and probably wondering why they are not getting the results they may be after. To get out of this plateau they start lifting heavier weight and as a result the technique goes waaaaay out the door and injuries tend to follow.

So what do you do?

1. Dont follow what everybody else is doing in the gym. You got other muscles in your body besides the mirror muscles chest, biceps and abs. Work the posterior chain- back, glutes, hamstrings. Try chin ups/pull-ups, deadlifts, squats.

2. Try a differnet tempo with your reps. Most are going to find that a change in tempo will have a big effect on their training. Try this: on the lowering phase of each rep (eccentric phase), lower the weight for a count of 4, then hold for a second, then up for one (concentric phase), then repeat. So you tempo will be 4110. So basically its slowly down and fast up.

3. Everybody does 8-12 reps as this is what every magazine out there prescribes to get bigger. Now what if you want to get stronger? Hmmm! what do you do? Lift heavier weight and lower the reps. Use the 1-5 rep range. Combining 2 and 3 alone with make a massive differencce in your training. Try 2-3 wks on 10- 12 reps; 2-3 wks on 8-10 reps, 2-3wks on 6-8 reps and 2-3wks on 1-5 reps. Now if you work that out its an 8-12 week program you have there. Give it a try

4. The guy doing the crazy exercise or doing stuff that is different to what everybody else is doing, if you are brave enough ask him what that exercise works or why he is doing it? You can decide if you want to try it after. If in your judgement its a crap explanation then dont try it. If it makes sense then go for it.

So your tips for the day are:

Try a different tempo

Change your rep ranges

work the posterior chain

Ask for help if you need it from a qualified trainer.

Until next time....

Stay Strong Fit and Lean

G-Force Fitness

Gavin De Souza

New Blog

Recently loads of people have been asking me for advise and also to find out what I am doing with my training sessions.

As a result of this I am starting a new blog to keep you up-dated with workouts that you can do. Each week I will post a new workout you can follow and you can also record what you are doing so others can see. I will post tips on how to reduce body fat, on nutrition and on training.

So here we go...

Tip of the day:

Get some more z's. If you did not get that GET SOME MORE SLEEP!!!! Yes you read that correct. You should aim for a minimum of 8 hrs sleep every night. When you dont get enough sleep you feel grump and irritable but on the other hand when you have had a good night's sleep you feel refreshed and ready for the day ahead. I know which I prefer.

Stay Strong Fit and Lean

G-Force Fitness
Gavin De Souza