More Muscle & Strength……

By Darren Bain

When designing a program the most significant variable that needs to be considered, to achieve the desired training outcome of; strength, hypertrophy (muscle mass) or endurance, is the number of repetitions.

The general guidelines for repetition schemes are:

6-12-25 Method

By Darren Bain 

If you have too many Easter eggs here’s a program and nutrition/supplement tip that will get your body composition lean and mean in no time. Make sure you take the time to read the fat blasting supplement combo at the bottom of this blog. 

When overindulgence occurs over a holiday period weights training with short rest intervals and heavy loads is usually the best way to drop fat. Using a rep scheme that produces lactate is best as it will promote the production of growth hormone (GH) which is a key ingredient for fat loss – the more of this you produce the more fat loss and lean muscle you will get.

One of our all time favourites here at fw to elicit such a response is the 6-12-25 method. This method includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscular endurance. Combining the three into a tri set with short rest periods is a grueling shock to the  body.

6-12-25 Method Parameters Read more

 High Volume Upper Body Training

By Darren Bain

Program Overview:

- A thorough foam rolling and trigger pointing protocol should be used.

- 1 to 2 warm up rounds should be used before commencing with work sets

- This program should be completed for ideally 3 weeks, with a maximum of 4 weeks. The third time this program is performed, the amount of work sets should be halved in order to allow for proper neural recovery. Still keep the intensity up, just decrease the total sets.

-Aim to use the same weight for all work sets, so my suggestion is start a little lighter than you think in order to complete it all as designed.

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Hello Tabata Method

By Darren Bain

Tabata method is named after a Japanese researcher who discovered a unique way to increase both aerobic and anaerobic pathways at the same time. It’s great for athletes and the average punter pushed for time who wants to drop fat.
This training method is incredibly difficult but very simple in terms of method – be warned once you’ve completed the Tabata method you’ll vow never to do it again. But of course you will, you will because it’s so bloody effective!

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“The Low Down On Why This Challenge Is A True Test OF Fitness”

By Darren Bain

When people generally think of fitness they automatically associate some sort of run, ride or other aerobic type activity. Sure thing if you compete/participate in iron-mans,

triathlons or any other endurance type sport you are bloody fit aerobically, no question. But does this have a carry over and mean you are ‘fit’ in terms of strength, power, speed, flexibility and metabolically.? Generally not. The variation in energy system demand & exercise modalities is minimal in aerobic type training, therefore the specificity of adaptation to all components of fitness is minimal.

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By function well Performance Coach Brian Ellicott

This program is designed to be done every 4-5 days as part of an arms specialisation phase. To that extent you can put the rest of the body parts into a maintenance stage, giving you all the energy you need to really hit your arms hard and add an inch by Christmas. It is also best done once you are already proficient with the big pushing and pulling movements such as chins and dips.

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Forget all the whizz bang equipment and get back to basics with  good old chins..

By Darren Bain

In my opinion there is no better exercise for bulking up the upper back than chins – I consider chins essential for anyone serious about adding muscle to their frame.

Heavy duty exercises that are bloody hard work like the chin-up will get you well on your way to achieving your hypertrophy (more muscle) goals.

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Train Like A Sprint Athlete For A Single Digit Body Fat Percentage!

By Darren Bain

If you’re an athlete looking to improve your performance the most reliable way to do this is to minimize body fat while maintaining or increasing muscle mass.

This relates to the weekend warrior or the guys who just want to look good with their shirt off. A leaner body whether you’re an athlete or businessman will perform better!

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By Darren Bain

Time is often the limiting factor for people trying to get in shape, with this in mind I’ve put together a 2 day per week program to give you your biggest bang for your buck.

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This exercise is a great way too boost core activation before lifting maximal loads. When the core is weak or not firing correctly the nervous system reduces neural output to the muscles that need to be working decreasing your chances of strength gains.

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