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:

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

- 2 – 3 muscle groups per workout

- 3 sets (A1,A2,A3)/(B1,B2,B3)/(C1,C2,C3)

- Intra set rest 10sec, 120sec rest after the third exercise (25reps).

- Must go to failure on each rep scheme, if you can do more than the allocated reps the weight is too light.

- Tempo on your 1 exercise is always 4010, 2 exercise is 3010, 3 exercise 2010.

Day 1 Chest/Back/Abdominals

A1 = B.B Bench, reps 6

A2 = D.B Incline reps 12

A3 = Chest dips reps 25

B1 = Chins neutral grip. Reps 6

B2 = Straight leg back extensions on the glute ham raise machine. Reps 12

B3 = Seated Row. Reps 25

C1 = Cable weighted sit ups over fitball

C2 = Roman chair or hanging knees to elbows

C3 = V Sit-ups

Day 2 Legs

A1 = Front Squat. Reps 6

A2 = Bulgarian Split Squat.Reps 12/12

A3 = D.B Step -up, Step Touches.Reps 25/25

B1 = Glute Ham Raise. Reps 6

B2 = Romanian Deadlift. Reps 12

B3 = Fit ball Hammy Curls. Reps 25

Day 3. Shoulders/Arms

A1 = D.B Standing Shoulder Press. Reps 6

A2 = Standing Lateral Raise. Reps 12

A3 = D.B Rear Delt Fly’s. Reps 25

B1 = Close Grip Tricep Bench. Reps 6

B2 = Cable Tricep Push Downs. Reps 12

B3 = Tricep Dips. Reps 25

C1 = Standing Barbell Bicep Curls. Reps 6

C2 = D.B Hammer Curls. Reps 12

C3 = Preacher Curls. Reps 25

Fat Blasting, Brain Improving Supplement Pairing.  

L-Carnitine & High Doses of Fish Oils 

For clients that are looking to drop fat quickly this is a combo that works well. Here’s why;

OMEGA 3 FATTY ACIDS

Omega 3 fatty acids have benefits to just about every disease known to man, in terms of fat loss it has been shown to increase metabolic rate by increasing celluar activity & fat burning/oxidation. Omega 3′s increase insulin sensitivity, which is crucial for fat loss. Most overweight people are insulin resistant, what this means is they can’t get glucose into the cell. Insulin is a complicated hormone but simply what happens is when we eat carbohydrates they are converted into glucose for energy which rises in the blood stream, insulin is then secreted from the pancreas to process the blood glucose. In a healthy body the insulin binds with receptors on the cell, when a cell has insulin attached it acts like a messenger to allow glucose into the cell to be used.

Insulin resistance occurs from a lack of physical activity and the consumption of a high carb/sugar diet causing excess insulin to be secreted frequently in high amounts. In an unhealthy body the cells become resistant to the ‘messenger’ knocking on the cells door, in an effort to be heard the pancreas will secret more and more insulin. The production of excess insulin creates havoc on your body composition and health leading to type II diabetes amongst other serious health issues.

Effectively what this means is the more insulin sensitive you are the more glucose you will get into the cell and the more energy you will burn, the more insulin resistant you are the less energy you will get into the cell, which means you can’t burn energy appropriately and you end up with a fatty liver or it gets deposited elsewhere and doesn’t get burned.

High dosages of omega 3 fatty acids through insulin sensitivity is a very effective way to burn visceral fat which means a decreased risk of heart disease, type II diabetes and cancer.

CARNITINE

Carnitine works as the delivery system for long chain fatty acids into the cell. If you are not getting energy/fat into the cell you won’t oxidise it so it gets deposited.

By raising the level of muscle carnitine, you support the fat burning process. Expect to have increased energy levels due to your body becoming more efficient at processing fuel. There are many more benfits to the use of carnitine here’s 10 reasons to use carnitine.

POWER OF COMBING THE TWO

The power of these products is when they are combined. The combination of the 2 menas you are moving glucose and fatty acids into the cell, giving the body the right signals to burn fat and blood glucose – Which means you will have more energy.

To get the full benefits of  carnitine it’s imperative you have adequate levels of omega-3 fatty acid. To get carnitine in the supplement form into the muscles it needs to be accompanied by insulin.
For any clients that are struggling with motivation and are lethargic I will recommend this combo. Acetyl-L-Carnitine  and fish oils will improve your cognitive function and increase motivation levels which is obviously a key ingredient. If you are not motivated you are not going to train.  Acetyl-L-Carnitine  helps DHA omega-3 fish oils improve brain function.

If you want to get started on this brain boosting, fat blasting combo see the girls at reception or myself for the dosage recommendations handout when purchasing your fish oils and carnitine.

P.s. If you found this program and the supplement pairing useful please do a big favour and ‘like’ it.

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.

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!

How does it work?

The Tabata method can be used with both weight training and traditional cardio methods, making it versatile as well as incredibly effective.

Tabata using a strength exercise is as simple as this:

1. Take a big taxing lift like a front squat

2. For twenty seconds complete as many reps as possible as if your life depended on it.

3. Rest for 10 seconds at the top (no racking the bar, getting a drink, wiping the sweat off your face etc. NO CHEATING, it’s 10 seconds not 12 seconds rest)

4. Complete 8 cycles total

Four minutes and you’re done!. One final thing make sure you have a bucket handy for the vomit.

Tabata using a cardio piece of equipment

1. Find your tabata weapon of choice, my favourite is the rower.

2. I like to use the analogy you’re on a bridge and a train is coming and you’ve got 20 sec  to get to the end of the bridge otherwise the train will run you over. Meaning dig friggin deep and row with 110% effort/ everything you’ve got for 20 sec.

3. Rest for 10 seconds

4. Complete 8 cycles

As per the weights tabata method have a bucket ready.

Exercise Selection.

There are many strength exercises you can use for the Tabata method but it’s important the right ones are used to get the required response. You want to select exercises that recruit big muscle groups as these are going to be the most demanding and will be able to last the four minutes as long as you’re mentally tough enough to last. If you were to choose an exercise like D.B shoulder press the shoulders would fatigue quickly and the last few cycles you would get minimum reps out. When using strength exercises for tabata my personal favourites are the front squat and torsonator thruster, these are generally the only 2 I use.

It may only be four minutes of work but trust me you’ll be breathing a lot harder and longer than 4 minutes after the workout. It takes time to learn how to train at the intensity required to to get results from this type of training. As I always say “when the intensity is high the duration has to be less”, the tabata method is a great example of this rule. Now of course I’m not saying you’ll get amazing results only training 4 minutes, but you will get results if you do it at the right intensity. So when you’ve got “no time to train” a tabata session would be the solution. What I like to do and my fellow coaches here at FW like to do for our fat loss clients and anyone in general that is time poor and has limited time to train per week is use the tabata method as a finisher to a strength session.

Strength Exercises

Front Squat

Torsonator Thruster

Tabata Finishers 

Burpees

Rower

Plyo Lunges

Prowler

 

 

 If you enjoyed this article please click the ‘Like’ button below

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.

Aerobic exercise will have benefits on your cardiovascular function and body fat loss but isn’t necessarily the most effective way to achieve these goals. http://www.cbass.com/FATBURN.HTM. Anaerobic type training has been shown to be superior for fat loss.

(Click here to read the most effective training methods for fat loss)

Aerobically/Endurance  fit is one form of fitness: The ability of the body to gather, process and deliver oxygenated blood to the working muscles for any bout of exercise lasting anywhere from over 2-7minutes, performed at relatively low powered efforts.

When comparing metabolic conditioning type training to aerobic training there is no comparison in terms of all round fitness. A well planned anaerobic training program through high intensity interval training (HIIT) will develop your aerobic conditioning.

Anaerobic: Is generally moderate to all out, high powered efforts lasting no longer than 2 minutes. Athletes that train predominantly anaerobically improve, power, speed, strength & muscle mass compared to athletes that train predominantly aerobically decrease, muscle mass, strength, speed and power.

Now you understand our all round fitness approach here at function well for optimal results you’ll see why the function well fittest member challenge is a great test for all round fitness.

Well done to Myles & Kri who were the winners on the day!.

For those members that were unable to attend on Saturday but would like to give the challenge a crack to see where you’re at here it is:

Instructions Male

Complete each objective in the listed order for maximum reps in 60 seconds (each rep = 1 point), excluding the Arthur Block which is given 15 points for 2min34sec or under, 10 points for 2min37sec or under and 5 points for 2min56sec or under and bear crawls which were awarded 3 points for each lap, in between each objective 60 seconds ONLY is to be taken.

Instructions Female

Complete each objective in the listed order for maximum reps in 60 seconds (each rep = 1 point), excluding the Arthur Block which is given 15 points for 3min 18sec or under, 10 points for 4min 09sec or under and bear crawls which were awarded 3 points for each lap, in between each objective 60 seconds ONLY is to be taken.

Myles’s Score = 109.5

Kri’s Score = 85

Video of the day

If you enjoyed this article please click the ‘Like’ button below

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.

This program uses volume to stimulate hypertrophy  (increase muscle size) and should be used on an accumulation phase.

The Program…

Every exercise is performed at a 40×0 tempo – so a 4 second negative/lowering phase and as fast as possible on the way up.

Biceps

A1: Supinated grip chins x 10-12

A2: Reverse grip EZ bar curls x 10-12

A3: 45 degree Incline DB Zottman curls x 10-12

A4: Narrow-grip EZ Curls x 10-12

Rest 3 mins between sets, repeat for 4 rounds total

Triceps

B1: Dips/close-grip bench press x 10-12

B2: Behind the neck EZ bar french press x 10-12

B3: DB Tate press x 10-12

B4: Supinated grip cable push-down x 10-12

Rest for 3 mins between sets, repeat for 4 rounds total

The workout should last no longer than 45 mins and your biceps and triceps should be hanging off the bone by the end of it. If you still find it easy to open doors afterwards, YOU HAVE NOT TRAINED HARD ENOUGH.

Repeat the workout every 4-5 days until Christmas – every 3rd workout drop the working sets down to 3 in order to give a little de-load (you shouldn’t need much as they are small muscle groups).

Make sure to get some BCAA’s/protein in afterwards to help start the repair and growth phase.

Brian.

If you enjoyed this article please click on the ‘Like’ button below

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.

You only have to look at a gymnasts physique to see that chins work wonders at developing the upper back.

The fact is chins are one of the best exercises you can do for the upper body involving the lats, teres major, posterior delts, rhomboids, lower traps, pec major – not only will you notice size in your upper back but you will get significant gains in your arms as well.

Still not convinced about chins?. Look up Mike Dayton’s physique. He was Mr America and circa 1980 strongman who held a world record for one arm chins.

Chin-Up Progressions

1. A Chin-up requires a certain level of strength. If you are unable to complete a chin-up start by using one of the following options;

- Use the strength bands we have available in the box. The following band colours are listed from most (easiest for you) resistance to least resistance. Green, Blue, Red, Purple.

- Use a spotter to hold your ankles

- Place a box under the chin bar so you can get your chin over the bar and lower yourself slowly – Completing these negatives/eccentric reps will get your chin-up strength up in no time.

2. If you are finding your grip strength is giving out before your upper back use wrist straps (we have these under the D.B rack on the gym floor). I always recommend doing at least 1-2 sets with no straps first.

3. Change your grip regularly.

4. Hold at the top of the movement with your chin over the bar for 3-5 sec for each rep.

5. Add a weight belt or D.B between your legs.

6. Get a spotter to pull on your ankles

The Gymnast’s Back Routine

For advanced trainees that can do 12 full ROM shoulder width over hand chins.

1. Wide grip over hand chin-up as many as possible

Rest 10 sec

2. Narrow grip over chin-up as many as possible

rest 10 sec

3. Reverse grip chin-up shoulder width as many as possible

Rest 10 sec

4. Reverse grip chin-up narrow grip as many as possible

Rest 3minutes

Repeat above for 2 sets. Good luck doing your hair in 36hours time

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!

It’s fair to say sprinters have amazing physiques, so coming into Summer it makes sense to train like a sprinter to look good on the beach.

This program will create significant losses of body fat, increase muscle and improve your anaerobic work capacity.

There will be no steady state ‘aerobic’ cardio in this program. The only people who should be doing steady state training are distance runners, tri-athletes or anyone wanting to lose muscle.

Training Plan:

Monday: Upper body: push/pull
Tuesday: Sprints
Wednesday: Rest
Thursday: Legs
Friday: Upper Body:
Saturday: Sprints
Sunday: Rest

Day 1: Upper Body (Horizontal push/pull)

Day 2 : Lower body (Hip dominant)

Day 3: Upper body (Vertical push/pull)

Warm-up: Before Every Sprint Session

Sprint Session. Wks 1 & 2

Weeks 3-6
Day 1:

Day 2:

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.

With summer fast approaching you want to make the most of it and feel comfortable in your bikini or boardies when strutting your stuff on the beach.

If you’re only attending the gym twice a week you should have no excuses for poor eating patterns as you’ve got plenty of time to grocery shop and prepare your meals. .

Reps: for all upper body exercises we will use a pyramid system in the format of 10,8,6,4. Each set the weight goes up but the reps go down.

Reps: For all Lower body exercises including deadlift we’ll be doing higher volume work. Reps will be 4 sets of 10 reps.

When it comes to strength training many trainees make the mistake of picking the wrong exercises. In particular when you have limited time to train your exercise selection is very important. The most effective  exercises are  compound exercises such as deadlifts, squats, bench presses, rows, pull-ups, dips, and overhead presses. Your isolated exercises like curls, triceps push downs, leg curls etc. are secondary to your big compound lifts.

In the sales world there’s a saying that 80% of a company’s revenue is achieved by 20% of its sales team. The same is true in the gym. Maximise your results by focusing on the exercises that give you the  best return for your efforts.

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.

With summer fast approaching you want to make the most of it and feel comfortable in your bikini or boardies when strutting your stuff on the beach.

If you’re only attending the gym twice a week you should have no excuses for poor eating patterns as you’ve got plenty of time to grocery shop and prepare your meals. .

Reps: for all upper body exercises we will use a pyramid system in the format of 10,8,6,4. Each set the weight goes up but the reps go down.

Reps: For all Lower body exercises including deadlift we’ll be doing higher volume work. Reps will be 4 sets of 10 reps.

When it comes to strength training many trainees make the mistake of picking the wrong exercises. In particular when you have limited time to train your exercise selection is very important. The most effective  exercises are  compound exercises such as deadlifts, squats, bench presses, rows, pull-ups, dips, and overhead presses. Your isolated exercises like curls, triceps push downs, leg curls etc. are secondary to your big compound lifts.

In the sales world there’s a saying that 80% of a company’s revenue is achieved by 20% of its sales team. The same is true in the gym. Maximise your results by focusing on the exercises that give you the  best return for your efforts.

It’s important to understand that there’s an inverse relationship between frequency of training and volume of training. In other words, the more work you do in the gym, the less often you can train. High volume requires a lower frequency of training and a higher frequency of rest days.

What this means if you are only making time to get to the gym twice a week the intensity of the sessions needs to be very high – This means pushing yourself right out of your comfort zone, otherwise only training 2 times per week won’t give you significant results!
The finisher;

The last exercise of each day is what we call a ‘finisher’. A finisher is an intense exercise or series of exercises performed at the end of the workout that’s designed to absolutely gas you and ensure that you’ve burnt every last drop of gas from the tank.

A finisher should be far from fun, you should literally need to drop to the floor as soon as it is completed. Aim to beat your previous weeks finisher score.

Tabata rower = 20 sec sprint, 10 sec rest for a total of 8-10 times.

Enjoy!

The Dead Bug with Wall press will challenge your core stability as it requires full body tension supported also by your lats and glutes which are both essential for core strength.

Firstly find a space where you can lie down and have enough room to press your hands into a wall behind you.

Then take your knees up so they are in line with your hips and keep your legs horizontal to your body.

Secondly, pull the rib cage so the lower spine pushes into the floor.

Next push hard into the wall and activate the lats and glutes, then you can start by lowering one leg till your heel touches the ground.

Alternate each leg until you get too 12 each side. If you feel yourself loosing the tension in your stomach cease the set.

This exercise can be supersetted with a isometric hold like a various plank if your struggling to feel the tension in the lower abdominals.

Try 2-3 sets as a warm up before your session or use it as a active recovery exercise before a big compound exercise like a squat or deadlift.