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Gym characters who must train harder

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The sage- a character from an article called funny gym characters who must train harder

I thought we’d go down the route of the satirical and humorous, with a dash of serious sprinkled in. Among us lurk gym characters who must train harder. Are you one of them? I will stamp this whole article with a caveat. If for any reason, you’re not in the position to train harder, but are doing something – my respect is yours. The below is based upon some typical funny gym characters. It’s within their power to train harder, yet they continually question why they aren’t progressing. Unfortunately, our funny gym characters have mastered progression of an opposing skill, the incredible ability to waste not only their own time, but everyone else’s too.  Could you train harder? Remember my adaptation response article? It covered the necessity of training harder in order to achieve your chosen fitness goal. No? It’s a key article in understanding the meaning of fitness progression. I will repeat this until I’m blue in the face…. You must train harder to trigger an adaptation response. Your hard isn’t my hard and the ability to generate more intensity increases over time. Unless you’re giving your body a reason to get fitter, it won’t.  Exercise quality over quantity I won’t go into too much depth as there’s a whole other post coming on exercise quality over quantity.  Within my corporate world, businesses are littered with employees who’ve long stagnated within a current role. These (often talented) people have craved promotion and been ‘overlooked’ in favour of newer talent. Why? If you spoke to the overlooked, the reason would be obvious favouritism/face doesn’t fit etc.  Most of the time the truth answer lies within something I call ‘repeater syndrome’. The length of service would be 10 years, actual years spent learning new skills is 2 years and 8 years have been repeated. We’re fond of relating time served as expertise. What on earth do I mean and how does this relate to gym goals?  An example: two years ago, both Arnold and Sly commenced their gym journey with similar muscle building goals.  Arnold Sly Are you an Arnold or one of the below funny gym characters? You’ve dedicated time to working out and getting fit. Achieving a goal requires focus, dedication and purpose. Being able to train hard is a privilege not all can participate in. You attend the gym for a reason – could you train harder? Meet the funny gym characters Who must train harder Welcome to the modern gym, a place where iron meets willpower, where sweat and determination forge the best versions of ourselves. Or at least, that’s what it’s supposed to be. Instead, what we often find is a circus of half-hearted efforts, featuring a colourful cast of characters who bring more entertainment than inspiration.  The Gym Mobile Phone Addict Meet the gym mobile phone addict, the gym-goer whose thumbs are more muscular than their biceps. These people can be found occupying prime gym real estate with one hand lifting weights and the other furiously texting. Their workout playlist is a seamless blend of half-reps and notifications. The Scrollers These people can lift their phones to eye level with perfect form but struggle to perform a single proper rep. They seem to believe that muscle growth is directly proportional to the number of likes on their latest post. Between sets, they scroll through endless memes, occasionally chuckling and sharing their screen with a friend. 30 minutes between sets is a mandatory requirement to join the gym mobile maniacs elite.  The Video Callers Not content with merely texting, some Titans take it up a notch with video calls. They’ll prop their phone on a dumbbell rack and chat away, barely breaking a sweat. Their form is questionable, but their social life is on point. The Phantom Texter It’s always thumb day! Always texting, updating statuses and taking Snapchat stories. Occasionally, the eyes are lifted and some very light weights, but only for a selfie. The Playlist Perfectionist These gym goers spend more time curating the workout playlist than lifting weights. Each set is delayed by an exhaustive search for the perfect pump-up song. If the track doesn’t have the right beat, the set must immediately be abandoned in order to search for a more banging tune! The Social Media Star the workout isn’t complete without documenting every moment on Instagram. They spend more time perfecting the pose, adjusting lighting, and selecting filters than actually working out. By the end of the session, they’re more likely to have a cramp from holding a phone than from any physical exertion. The Business Man/Woman Ah the ultimate gym mobile phone addict. The gym is this persons personal call centre. Whether it’s chatting with friends or making business calls, the phone conversations dominate gym time. This persons idea of multitasking? Discussing dinner plans and closing a deal, all whilst attempting half-hearted reps. They should wear their business attire to the gym (no chance of it getting sweaty) and keep an office chair handy.  The Gym Gossip Guru The Treadmill Talk Show The treadmill area transforms into their personal talk show. Topics range from neighborhood drama to celebrity scandals. No subject is off-limits. The treadmill walk is peppered with laughter, gasps, and the occasional dramatic pause. As they walk, they wave at acquaintances and occasionally greet other gym-goers, but nothing diverts their attention from their primary mission: gossiping. The only time they break a sweat is when a particularly juicy piece of news makes them laugh uncontrollably. Weightlifting, Sort Of After their intense cardio session, it’s time for some gym gossip guru weightlifting session. But don’t be fooled, the heaviest thing they lift is their water bottles. They make their way to the free weights area, choosing a spot where they can continue their conversation without interruption. Up comes a 5-pound dumbbell for a couple of bicep curls, and it’s immediately put down to emphasise a point about the latest drama. The training partner picks up the 5k dumbbell and … Read more

The Ultimate Full Body Dumbbell Workout at Home

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“Minimalist home gym setup with a pair of dumbbells and an adjustable bench, ideal for a full body dumbbell workout at home. The clean and well-lit environment highlights the simplicity and effectiveness of strength training at home for men over 40.”

A full body dumbbell workout at home can be enough to achieve all of your fitness and physique aspirations. For many, a gym is the holy grail of fitness. For others, it’s as appealing as downing a kale smoothie. Perhaps: This article will provide you with a full body dumbbell workout at home, and as a secondary objective – assist with setting up a budget home gym with minimal equipment and space for well under £200. I assure you, put in the work (combined with diet) and effort, and you’ll reap the rewards of a stronger, more muscular, and better-looking physique, all while singing to Bon Jovi between sets. The Benefits Of Strength Training At Home Convenience and Flexibility One of the most significant benefits of a full body dumbbell workout at home is the convenience it offers. You can exercise whenever you want, without being tied to gym hours or schedules. This flexibility makes it easier to integrate workouts into a busy lifestyle, whether it’s early in the morning, late at night, or during lunch breaks. You’ll also take advantage of every minute working out, and there’s no more timing your workouts around gym time-wasters and machine hoggers. Cost Savings Setting up a budget home gym can save you money in the long run. There are no gym membership fees, commuting costs, or the need for expensive workout gear. Privacy and Comfort Strength training at home provides a level of privacy that gyms cannot match. You can work out without feeling self-conscious or intimidated by other gym-goers. This can be particularly beneficial for beginners or those who are returning to fitness after a long break. You have the freedom to experiment with different exercises and routines in a comfortable environment. Just close the curtains if you work out in the buff! Your neighbours don’t want to be seeing that whilst eating their morning cereal. Customised Workout Environment At home, you have full control over your workout environment. You can choose your own music, adjust the temperature, and avoid waiting for equipment. This personalised space can make your workouts more enjoyable and tailored to your preferences, helping to maintain motivation and consistency. Feel free to get your best of Britney Spears blasting in your favourite Taylor Swift T-shirt. Time Efficiency Without the need to travel to and from the gym, strength training at home can save you a significant amount of time. This efficiency allows you to fit in more frequent and shorter workouts, which can be just as effective as longer sessions at the gym. The reduced time commitment can help in maintaining a consistent exercise routine. What Results Can I Expect from My Full Body Dumbbell Workout At Home? The Muscle Building Magic Don’t be fooled into believing you won’t achieve an effective strength training workout at home. The above muscle building process can be triggered with minimal equipment. As a contrast, many people are spinning their wheels at commercial gyms every day and wondering why they’re not progressing. “Strength training, whether done at home or in a gym, promotes muscle growth through mechanical tension, metabolic stress, and muscle damage. These three factors are key for hypertrophy.”— Dr. Brad Schoenfeld, PhD, Exercise Science Researcher Providing you are armed with equipment that works the whole body (you will be, based upon my recommendations below), you’ll achieve every bit of strength and muscular gains as per a commercial gym. My Full Body Dumbbell Workout At Home Results My early weight training years were confined to a garage. Keeping me company were nothing more than a bench, a barbell, and a pair of dumbbells. I made excellent progress for one reason – I worked hard and continually lifted more weight or increased the reps. Many moons ago, when my eldest was born, I strength trained at home for a few months. I used nothing more than the equipment I’m recommending to you. I progressed excellently and made significant strength and physique gains. Some of my friends, who were avid gym members, made none! I promise you this – put in the work, follow a decent plan, and you’ll be surprised at the end results from your full body dumbbell workout at home.  “Studies have shown that resistance training with free weights such as dumbbells can significantly improve strength and muscular endurance, even with limited equipment.”— Dr. Stuart Phillips, Professor of Kinesiology at McMaster University Home Gym Considerations You’ll need to ponder over the following home gym considerations: Available Space Consider the amount of space you have available for your home gym. You don’t need a large area, but you should choose a location that can accommodate your essential equipment and allows for a range of motion. Common options include basements, garages, spare rooms, or even a section of a living room. Measure the space to ensure you can fit the equipment you plan to purchase. Flooring Invest in good-quality flooring to protect both your equipment and your home. Rubber mats or foam tiles are excellent choices as they provide cushioning, reduce noise, and prevent damage to your floors. Lighting and Ventilation Ensure your home gym has adequate lighting and ventilation. Good lighting is crucial for safety and creating an inviting environment. Natural light is ideal, but if that’s not possible, invest in bright, energy-efficient lighting. Proper ventilation helps keep the space comfortable, reduces odours, and improves air quality, which can be achieved with windows, fans, or a portable air conditioner. The Benefits of Dumbbells “A study published in the Journal of Strength and Conditioning Research found that resistance training using free weights, such as dumbbells, leads to greater improvements in muscular strength and endurance compared to machine-based exercises.”— Journal of Strength and Conditioning Research The cost of home gyms can easily escalate into the thousands, and that’s only purchasing a fraction of the equipment you’ll find in a gym. I know many people who have gone down this route and now use their gym equipment as glorified coat hangers. In … Read more

Does Creatine Work? Your Guide to What Supplements Muscle Growth

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An epic gym scene featuring a glowing collection of muscle-building supplements like creatine, protein powder, HMB, ZMA, Omega-3, and BCAAs on a bench. Next to them stands a muscular man wearing a “Snake Oil” t-shirt, representing the contrast between effective supplements and overhyped, dubious products. The background shows gym equipment, enhancing the serious yet humorous tone.

Does creatine work? If you’ve ever wondered how effective creatine is or what supplements muscle growth, you’re in the right place. This guide explores creatine’s effectiveness, how it compares to other supplements, and answers the big question: Does creatine work better than other supplements for muscle growth? Welcome to your comprehensive supplement guide. Creatine is the Best Muscle-Building Supplement When on a supplement hunt, you might find yourself asking, “Does creatine work?” Let’s not waste time: creatine is hands down the best muscle-building supplement. It leads the charge, and while other supplements might have their benefits, what supplements muscle growth as effectively as creatine? The answer is few to none. We’ll take a detailed tour through supplements, look at which ones work, and provide an answer to the ever-important question: Does creatine work better than most? Does Creatine Work? If supplements were a sports team, creatine would be the star player. Does creatine work? Absolutely, yes! Creatine is one of the most researched and proven supplements available. It increases ATP (energy) in your muscles, helping you lift heavier and train longer. A 2021 study in the Journal of the International Society of Sports Nutrition shows that creatine can significantly boost muscle mass, strength, and exercise performance. According to Dr. Mike Israetel, a sports physiology expert, “Creatine is one of the most well-researched supplements out there and has proven time and again to help athletes improve their strength and power output.“ All About Creatine If supplements were a sports team, creatine would be the star player. It’s one of the most researched and proven supplements available, with studies spanning decades. Creatine increases the availability of ATP, the main energy source in your muscles. This allows you to lift heavier and train longer. According to a 2021 study published in the Journal of the International Society of Sports Nutrition, creatine supplementation can significantly boost muscle mass, strength, and exercise performance. What Is Creatine? Creatine is a naturally occurring compound found in muscle cells. It’s critical for producing energy during high-intensity exercise and heavy lifting. Creatine works by replenishing adenosine triphosphate (ATP), the primary energy carrier in cells. It is synthesized from amino acids in the liver, kidneys, and pancreas. Creatine can also be found in dietary sources like red meat and fish. How To Use Creatine Take 3-5 grams of creatine monohydrate daily, ideally after your workout. Mix it with water or your post-workout shake. Skip the wallet-draining loading phase—eventually, your muscles will hit saturation. There’s no need to cycle creatine on and off. Creatine works best when combined with resistance training and consistency. What To Expect With Creatine Creatine delivers strength gains, enhanced performance, and some water retention, which makes muscles appear fuller. It’s the most effective answer to what supplements muscle growth, and it reigns supreme as a muscle-building staple. Does it make the what supplements muscle growth list? 100% yes. Does Creatine work? it’s the most effective and back supplement on the planet. What Supplements Muscle Growth Besides Creatine? While creatine may top the list and we’ve established a firm answer to Does Creatine work, you’re probably wondering what supplements muscle growth beyond that. Creatine monohydrate might be the MVP, but protein powders, BCAAs, and even Omega-3 Fish Oil are worth considering to help fuel your muscles and support overall health. However, not every supplement delivers on its promise—so it’s crucial to know what works. According to a report by Harvard Health Publishing, “Most supplements, including protein powders and amino acids, can only help when combined with a proper diet and consistent exercise. Creatine is an exception due to its scientifically proven impact on strength and muscle mass.” Protein Powders Are Useful Protein powder is an easy and effective way to meet your daily protein intake. While it’s not essential, it’s a convenient option to help repair and grow muscles, especially if you struggle to hit your protein goals with whole foods. Whey protein and casein are the most popular choices, but plant-based options like pea protein, hemp protein, and soy protein are great alternatives. Why Protein Powder is Important for Muscle Growth Protein is essential for muscle repair and muscle growth. After intense exercise, your muscles develop micro-tears, and amino acids from protein are needed to repair and strengthen them. Protein powders offer a concentrated source of high-quality protein that is easily digested and absorbed by the body. Studies show that consuming adequate protein after resistance training significantly boosts muscle protein synthesis, which is crucial for muscle growth. Protein powders are also convenient for those who may not have time to prepare protein-rich meals. This is especially helpful for individuals following a high-protein diet, aiming for 1.6 to 2.2 grams of protein per kilogram of body weight to support muscle growth. Types of Protein Powders There are different types of protein powders available, each offering unique benefits: How to Use Protein Powders What to Expect from Protein Powders You’ll experience improved recovery, better muscle growth, and the convenience of hitting your protein needs without constantly eating solid food. When combined with resistance training, protein powders help maximise muscle protein synthesis, reduce muscle soreness, and improve overall muscle recovery. A study published in the American Journal of Clinical Nutrition found that participants who consumed whey protein after workouts gained significantly more muscle mass compared to those who didn’t supplement with protein. This highlights the importance of ensuring your body has access to adequate protein after training to repair and build muscles efficiently. Side Effects of Protein Powders Typically none, but if you have lactose intolerance, choose a plant-based protein or whey isolate to avoid digestive discomfort. Does it make the what supplements muscle growth list? Yes, if you’re not hitting your protein goals through whole foods. It’s not as clear cut as answering Does creatine work. It’s optional but helpful for those aiming for muscle building or increased muscle recovery. BCAAs Are Overhyped BCAAs (Branched Chain Amino Acids) are often marketed as essential for muscle growth, but research … Read more

why you should never workout on holiday

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When this article is scheduled to be published, I will be enjoying a week in Spain with the family. As dedicated as I remain towards health, fitness, and fitness goals, I’ve always stuck to one golden rule – I never workout on holiday. The reasons are primarily two-fold: I thought I’d create a quick post on 11 reasons why you should never workout on holiday. Without further ado… Reasons To Not Workout On Holiday Promotes Muscle Recovery – Don’t Workout On Holiday To Accelerate It Taking a break from your regular workout routine allows your muscles to fully recover. Exercise causes tiny tears in muscle fibres, which need time to heal and grow stronger. Continuous intense workouts without adequate rest can lead to overtraining, which may hinder muscle growth and increase the risk of injuries. A holiday provides the perfect opportunity to give your muscles the rest they need to repair and rebuild. Think of it as giving your muscles a spa day – they’ll come back refreshed and ready to pump iron! “Taking a week off from intense workouts can allow the body to heal and repair, which can be highly beneficial for long-term strength and muscle growth.”— Dr. Brad Schoenfeld, PhD, Exercise Science Researcher Reduces Risk of Injury Overuse injuries are common among those who train intensively without sufficient breaks. Repeated stress on muscles, joints, and tendons can lead to conditions such as tendinitis, stress fractures, and muscle strains. Taking a break while on holiday can help prevent these injuries by allowing your body to rest and recover from the constant physical demands of your workout routine. Plus, it’s hard to enjoy sightseeing with a sprained ankle! “Overuse injuries are common in athletes who don’t take regular breaks. A short period of rest can reduce the risk of tendinitis, muscle strains, and stress fractures.”— Dr. Stuart McGill, Professor of Spine Biomechanics Improves Mental Health Exercise is great for mental health, but so is taking a break. Constantly pushing yourself can lead to burnout, both mentally and physically. A holiday is a perfect time to relax, reduce stress, and recharge your mental batteries. Engaging in leisurely activities, exploring new places, and spending time with loved ones can boost your mood and overall mental well-being. Your brain needs a vacation just as much as your body does. “Vacations are important for mental health, as they provide an opportunity to reduce stress, recharge, and break free from daily routines that contribute to burnout.”— American Psychological Association (APA) Enhances Workout Motivation Taking a break from your workout routine can actually increase your motivation to return to it. Absence can make the heart grow fonder, and a short hiatus might leave you feeling refreshed and eager to get back to your regular exercise regimen. This renewed enthusiasm can lead to more effective and enjoyable workouts when you return home. Imagine the gym as your long-lost lover – a break might make you miss it more! Allows for Quality Family Time Holidays are often the only time when families can come together without the distractions of daily life. Instead of spending time at the gym, you can use this opportunity to bond with family members, engage in group activities, and create lasting memories. This time spent together can be more rewarding and fulfilling than sticking to your usual workout schedule. Remember, no one ever said, “I wish I spent more time performing a workout on holiday.” Opportunity for Different Physical Activities While you might be taking a break from your usual workouts, holidays offer a chance to engage in different types of physical activities. Swimming, hiking, biking, or even walking around new cities can be great ways to stay active without the structured environment of a gym. These activities provide a low-impact, enjoyable way to maintain some level of fitness while giving your body a break from your usual routine. Who needs a leg day when you’ve got beach volleyball? “By changing the type of physical activities you engage in, such as walking or swimming while on holiday, you can maintain cardiovascular fitness and prevent workout burnout.”— American Council on Exercise (ACE) Cultural Experiences Travelling to new places often involves exploring different cultures, foods, and traditions. Immersing yourself in these experiences can be difficult if you’re trying to stick to a strict workout schedule. By allowing yourself to take a break from exercise and not workout on holiday, you can fully embrace the cultural experiences your holiday destination has to offer, including trying new cuisines and participating in local customs. “Sorry, I can’t try the local delicacy, I have to hit the gym” – said no one ever! Prevents Workout Monotony Regularly working out can sometimes lead to monotony, where the excitement and enjoyment of exercising diminish over time. Taking a break during your holiday can disrupt this monotony and provide a fresh perspective. When you return, you may find that your workouts feel more exciting and less routine, potentially boosting your long-term adherence to a fitness regimen. Not working out on holiday is like hitting the refresh button on your workout playlist. No Significant Muscle Loss A common concern about taking a break is muscle loss. However, short breaks of a week or two will not lead to significant muscle atrophy. Muscle memory and the foundational strength you’ve built over time ensure that any minor losses are quickly regained once you resume training. This brief period of rest can actually contribute to muscle growth by preventing overtraining. So, relax – your biceps won’t turn into noodles overnight. “Research shows that short breaks from structured exercise routines do not result in significant muscle loss. The concept of muscle memory ensures that strength is regained quickly after a brief hiatus.”— National Strength and Conditioning Association (NSCA) Restores Energy Levels Travelling and vacation activities can be physically demanding, even if they don’t involve structured exercise. Jet lag, walking tours, and various recreational activities can all take a toll on your energy levels. By not forcing … Read more

What Is Intermittent Fasting? An Ultimate Guide

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A fit, healthy man over 40 sits at a minimalist table, sipping black coffee during an intermittent fasting period. A clock in the background symbolises the fasting window, representing the benefits of what is fasting in achieving a balanced lifestyle. Natural light fills the peaceful setting, highlighting the man's lean physique and calm reflection on his health journey.

I’m fresh back from a Spanish holiday and feeling inspired to write this post. I certainly overate, as one does on holiday, but generally stuck to my fasting routine. The gluttony embodied by filling my plate with food meant some serious time spent at the hotel restaurant. What is Intermittent Fasting? It was a complete game changer for me, and it could be for you too… On holiday, I met a significant number of people who all posed one question to me, “How do you look like that and eat like Jabba The Hutt’s stunt double?” I explained I don’t always eat this quantity and generally still adhere to an intermittent fasting schedule, even on holiday. Some factual, inaccurate, and downright bizarre replies were spurted at me, in a multitude of British accents. What better blog post to mark my return than an ultimate intermittent fasting guide. After reading and digesting this article, it’s my full intention to ensure you’ll never again raise a question about what is intermittent fasting for fat loss, and I sincerely hope this article will become your definitive one-stop ultimate intermittent fasting guide. I shall aim to cover everything important you’ll ever need to know about intermittent fasting and whether it should factor as a major tool within your dietary arsenal. Sound good? Let’s begin. The History of Fasting To further understand what is intermittent fasting, we need to take a trip into history. Intermittent fasting (IF) has gained immense popularity in recent years as a potent tool for fat loss and overall health improvement. Contrary to some scaremongers’ beliefs, fasting isn’t a new and modern-day ‘dangerous’ practice. The history of fasting is vast, and our 3 square meals a day is only a relatively new trend. Fasting, the practice of voluntarily abstaining from food for a set period, has ancient roots. It has been a part of various religious and cultural traditions for thousands of years. Many religions incorporate fasting into their rituals. For instance, Ramadan in Islam involves fasting from dawn to sunset for a month. In Christianity, Lent involves fasting or giving up certain foods. Similarly, fasting is a part of Hinduism, Buddhism, and Judaism. Beyond religious practices, various cultures have historically used fasting for health, spiritual, or even survival reasons during times of food scarcity. Do you think that our ancestors didn’t go days or sometimes weeks without eating? If the body couldn’t survive without food for lengthy periods, we’d be long gone by now. Bodybuilding Prior to Fasting Before intermittent fasting became mainstream, the bodybuilding community (and general recreational fitness population) largely adhered to the belief that eating multiple small meals throughout the day was essential for muscle growth and fat loss. This approach was based on the idea that frequent meals would keep the metabolism high and provide a constant supply of nutrients to the muscles. The shift towards intermittent fasting challenged these traditional views, offering a new perspective on optimising body composition. Unfortunately, pockets of the fitness community still adhere to the belief that multiple small meals a day (chicken and broccoli bro) is still the magical way to get ripped. Actors who have dramatically changed their physiques for roles will quote the chicken and broccoli formula. This is frequently a perfect mask for the real golden child of the transformation – steroids. Personally, I believe that the reason this myth won’t die is based around sacrificial reasons. Let me elaborate. If a simpler method existed that allowed you to eat what you want (within reason) and still become as ripped as you desire, the smokescreen of ultimate sacrifice is lifted. Without an ultimate sacrifice tale to tell, effort is diminished and the dedication to getting ripped holds slightly less kudos. How I Found My Answer To What Is Intermittent Fasting  Brad pilon And Martin Berkhan: The Fasting Goats Those of you familiar with my other posts will recall, I failed to get ripped for a holiday back in 2010.Following my holiday, I searched for answers to my failure. I came across two names I would soon become well acquainted with: Brad Pilon’s ebook ‘Eat Stop Eat’ is still popular to this day. Brad encouraged a 24-hour fast twice a week, and his information certainly took a while for this bro to digest and trust. Martin Berkhan – Another godfather of modern intermittent fasting. Creator of the Leangains protocol, Berkhan’s approach involves a 16-hour fast followed by an 8-hour eating window. His method has been particularly popular among those looking to build muscle while losing fat. Both men are in exceptional shape, have vast scientific knowledge/credentials, and truly proved to me that intermittent fasting was a lifestyle I could incorporate and achieve excellent physique results with. I’ve rarely been a breakfast person, and 1-2 larger daily meals were a great fit with my natural tendencies. Whenever I’d attempt to eat the ‘bro’ 6 small meals a day, I was always left hungry and eventually overate. When quizzed on my physique improvements, I attributed the results to intermittent fasting. It was still a fringe and rarely heard about practice back in 2011, and I was met with negative responses and a stark warning that my metabolism and health would be wrecked! I like to think of myself as an early trendsetting adopter. 🙂 Other famous Fasting Names Over the years, intermittent fasting has become more mainstream and widely adopted as a sustainable practice to achieve weight loss and physique improvements. I’ve been answered the question, “What is intermittent Fasting?” ever since. Other famous names have contributed towards intermittent fasting becoming more mainstream. They are: Dr. Jason Fung – Nephrologist and author of “The Obesity Code,” a key advocate for intermittent fasting and its benefits for weight loss and diabetes. Michael Mosley – British journalist and author who popularised the 5:2 diet through his book “The Fast Diet.” Sadly, he’s recently passed away. Mark Sisson – Health and fitness expert, founder of Mark’s Daily Apple, and author of “The … Read more

AI in fitness and the gamification of exercise

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My Interest in AI for fitness and the gamification of exercise My current technological partner is my Garmin fitness watch. I may venture into staring at foreign scenery whilst on a treadmill run to leisurely pass the hamster wheel miles, but that’s about it.  Future use of AI for fitness does fascinate me. I felt compelled to write a short blog post covering this topic. I shall take a brief look at some current trends and future fitness possibilities with AI being slowly integrated into our modern day world.  Contents As always, you’ll find the main content headings below and easily locatable within the article. I’d recommend you initially read through the full article and then you’re free to skip to sections you’d like to re-read. 1. Introduction into AI for fitness 2. Modern day fitness AI 3. The Gamification of Exercise 4. Gamification of exercise examples 5. AI in Fitness isn’t too advanced… yet 6. AI in Fitness over the next few years 7. AI fitness developments over the next 40 years 8. 2030s AI in fitness 9. 2040s AI in fitness 10.  2050s AI in fitness 11. 2060s AI in fitness 12. Conclusion Introduction into AI for fitness In today’s world, technology is at the centre of our lives. The fitness industry is no exception. The integration of artificial intelligence (AI) into fitness routines is not just a futuristic concept but a present-day reality transforming how we approach exercise and health. Whether you’re a seasoned fitness enthusiast or just starting your journey, understanding how AI could be more efficient at increasing your fitness is exciting (unless, of course, your AI decides that every day is leg day). Modern day fitness AI AI’s application in fitness is starting to create personalised workout plans and smart fitness coaching With AI, your fitness journey becomes more streamlined and efficient. For example, AI created workout plans are tailored to your specific needs, goals, and progress.  This personalised approach ensures that every exercise you perform is optimised for maximum benefit, even if the AI suggests you do yoga poses that make you look like a human origami ornament. Early AI adopting fitness apps analyse your performance in real-time, providing instant feedback and adjustments to your form. This real-time coaching not only helps prevent injuries but also ensures you get the most out of each session. Moreover, these apps can adapt your workouts based on your progress, ensuring continuous improvement without the risk of plateauing or spontaneous napping on the gym floor. Popular modern day fitness AI tools are: 1. AI powered fitness apps Freeletics and FitnessAI create customised workout plans based on individual goals, fitness levels, and progress. These apps analyse user data to design routines that are tailored to personal needs, ensuring that each exercise is optimised for maximum benefit. 2. Real-Time Performance Analysis and Feedback Apps such as Apple Fitness and Mirror use AI to analyse user workout performance in real-time. These platforms provide instant feedback on form and technique, helping users correct their posture and movements to prevent injuries and enhance the effectiveness of their workouts. 3. Smart Wearables Devices like Fitbit and Garmin utilise AI algorithms to track various health metrics, including heart rate, steps, sleep patterns, and calorie expenditure. These wearables offer insights and personalised recommendations based on the collected data, encouraging users to maintain or improve their fitness routines. Find a great fitness wearable article here. 4. Virtual Personal Trainers AI-driven virtual trainers, such as those offered by apps like Aaptiv and JAXJOX, provide on-demand coaching and guidance. These virtual trainers simulate the experience of having a personal trainer by delivering customised workout instructions, motivational support, and progress tracking without the need for a physical presence. The Gamification of Exercise One of the most exciting developments in AI driven fitness is the continued gamification of exercise advancements. By incorporating game-like elements into workouts, AI makes fitness more engaging and enjoyable. This approach uses rewards, challenges, and social interaction to motivate users to stay consistent with their routines. You can be earning points, badges, or even competing with friends in real time virtual AI fitness challenges, all designed to keep you motivated and on track with your fitness goals. Gamification of exercise examples 1. Zwift Zwift combines AI with virtual reality to create an immersive cycling and running experience. Users can ride or run through various virtual worlds, compete in real-time with other users, and participate in structured training programs and events. AI algorithms adjust the difficulty based on the user’s performance, making the experience challenging and rewarding. I’ve always wanted to try Zwift. Perhaps one day. 2. Supernatural Supernatural uses AI and virtual reality to offer high-intensity interval training (HIIT) and other workouts set in stunning virtual environments. Users can engage in workouts that feel like games, where they have to hit targets, follow movements, and complete challenges. The AI adjusts the intensity and complexity of the workouts based on the user’s progress and performance. 3. FitXR FitXR provides a gamified fitness experience through VR. It offers boxing, dance, and HIIT workouts in a virtual studio setting. The AI within FitXR tracks users’ movements, providing real-time feedback and adjusting the difficulty of the exercises to keep users engaged and challenged. 4. Pokemon GO Erm, I must confess to historically playing this, under the pretence that my son loved it… While not a traditional fitness app, Pokemon GO uses augmented reality and AI to encourage physical activity. Players need to walk around in the real world to find and catch virtual Pokemon, hatch eggs, and participate in gym battles. The game’s AI generates Pokemon and events based on the player’s location and activity level, promoting regular movement and exploration. 5. Ring Fit Adventure Ring Fit Adventure for the Nintendo Switch combines gaming with physical exercise. Although I much preferred WII boxing back in the day. Remember that?  Players use a Ring-Con controller and leg strap to perform various exercises that control their in-game character. The game’s AI adjusts … Read more

Why is Flexibility Important? How To Get More Flexible

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We’re going to cover a subject that holds less popularity than strength training or cardio. Bear with me as you’re being treated to a deep dive into why is flexibility important? how to get more flexible. Why is flexibility important? Flexibility is the unsung hero of the fitness world. It’s a shame because flexibility is just as pivotal for fitness as strength training and cardio. The importance of flexibility in our overall health and well-being is enormous, and what’s even better is that it doesn’t require a huge time investment. Despite its numerous benefits, it often gets overshadowed by more glamorous fitness goals. Until relatively recently, I too was guilty of neglecting flexibility. Trust me, your future self will thank you for embracing the stretchy side of life. So, let’s dive into why flexibility is important and how to incorporate a great 15-minute stretching routine. Why i had To Learn How To Get More Flexible Around a year and a half ago, I would experience random lower back spasms that would put me out of action for a few days. I attributed this to some past deadlifting form mistakes that had come back to bite me. I also suffered from runner’s knee while running or hiking long distances. After some enlightenment through my fitness qualification courses, I realised that my ailments were due to a complete lack of flexibility in my body. I’m not the only latecomer who learned how to get more flexible. None other than David Goggins credits his injury recoveries to a flexibility wake-up call. Unlike Mr Goggins, I don’t stretch for 90 minutes to 2 hours a day. Just 15 minutes, 3-4 times a week, has had a profound impact on my overall fitness. You’re going to receive the same 15-minute stretching routine that I perform. What is Flexibility? In its basic form, flexibility is the ability of your muscles and joints to move through their full range of motion. It’s influenced by factors like muscle length, joint structure, and the condition of the surrounding connective tissues. Think of it as the WD-40 for your body – keeping everything moving smoothly. I could certainly get more physiologically technical, but will provide further information via my contact me page if required. The Benefits of Flexibility “Stretching and flexibility exercises are essential for improving joint range of motion, reducing the risk of injury, and enhancing athletic performance. Regular flexibility training can also increase circulation and reduce muscle tightness.” – Dr. David Geier, Orthopaedic Surgeon and S Improved Range of Motion Imagine trying to reach for the TV remote that’s just out of arm’s length. With better flexibility, you can effortlessly grab it without pulling a muscle. Studies have shown that regular stretching can significantly improve your range of motion, making daily tasks and physical activities much easier. I personally know of two remote control accidents. A friend of mine, an excellent endurance and overall athlete, tore his hamstring while reaching for a remote control. Since working on his flexibility, he has had no further remote control accidents. A study published in the Journal of Strength and Conditioning Research (2010) found that regular flexibility training improved range of motion and reduced muscle stiffness in participants, highlighting the importance of stretching in injury prevention. Enhanced Athletic Performance Ever seen a gymnast contort their body into seemingly impossible positions? That’s the power of flexibility. Athletes across all disciplines benefit from being more flexible. Research indicates that increased flexibility can enhance performance by improving movement efficiency and reducing the risk of injury. So, whether you’re sprinting, swimming, weightlifting, or practicing your downward dog, flexibility literally has your back. The Great Gymnastics Tumble of 1932. A gymnast in Paris misjudged a hoop jump, leading to a spectacular tumble that was caught on film and became an early viral comedy clip. Reduced Muscle Soreness “While some muscle soreness is inevitable after intense exercise, regular flexibility training can help mitigate this by improving blood flow to muscles and speeding up recovery times.” – Dr. Jonathan Folland, Professor of Human Performance and Neuromuscular Physiology Post-workout soreness is like a badge of honour for some, but wouldn’t it be nice to wear it less often? Stretching helps reduce muscle soreness by improving circulation and reducing muscle tightness. Think of it as a spa day for your muscles. A study in The Journal of Applied Physiology (2001) demonstrated that post-exercise static stretching reduced muscle soreness and enhanced recovery by increasing blood circulation to the affected areas. Better Posture Slouching can lead to back pain and other issues. Flexibility exercises can help correct postural imbalances by stretching tight muscles and strengthening weak ones. According to a study in the Journal of Physical Therapy Science, regular stretching can significantly improve posture and reduce musculoskeletal discomfort. Maintaining a neutral spine is crucial to reducing back pain and maintaining the curvature of the spine. Unfortunately, modern-day sitting and general inactivity ensure that deviations from optimal spinal posture are all too common. If you don’t know what Kyphosis, Lordosis, or Scoliosis are, keep it that way! Understand the answer to Why is flexibility important and don’t neglect stretching! In addition to the above, ensure you’re balancing your chest exercises with an equal amount of back exercises, or you’ll certainly find out the hard way what muscle imbalances can do to posture! Stress Relief Stretching not only benefits the body but also the mind. It helps release tension stored in the muscles, promoting relaxation and reducing stress. So, the next time you’re feeling stressed, instead of reaching for the ice cream, try a good stretch session. If need be, make things fun and simultaneously drink that pint of ice cream whilst attempting to stretch. if you can do this…. do let me know in the comments. How to Get more flexible: Developing a flexibility Routine Creating a flexibility routine doesn’t require a master’s in kinesiology, just a little commitment and consistency from you. A sustainable and effective stretching routine can be accomplished in … Read more

What is Hybrid Fitness Training? Is it for you?

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Hello friends. This post should give you everything you need to know about Hybrid fitness training and whether it should become a firm favourite in your life. Should you start Hybrid fitness training? That depends. Before you click away and start ordering me a prize for the most woolly answer on the internet, do bear with me.  Whether hybrid fitness training has a future within your workout arsenal comes down to a counter question. What are your goals? If you simply want to look good naked, improve your health, longevity and fitness, I’d advise probably not.  If you relish personal or social challenges, don’t fancy the monotonous routine of conventional training and want to mix up strength and cardio then perhaps hybrid training is exactly for you.  This article will dive into the wacky world of hybrid fitness training, a trend that’s shaking up the exercise world. Whether you’re a gym newbie or a seasoned sweat veteran, hybrid fitness is here to spice up your workout routine. At the articles conclusion, you should be able to answer, “What is Hybrid fitness Training? Is it for you?” Contents  As always, you’ll find the contents below and the relevant article content easily locatable within the post. I’d always recommend a first thorough read through and then feel free to skip to your chosen sections. What is Hybrid Fitness Training? Popular Hybrid Fitness brands Hybrid Fitness Training Benefits Hybrid Fitness Training Cons Hybrid Training Workout Examples My Hybrid Fitness Experience Should you Start Hybrid Fitness Training? My Hybrid Fitness Approach Conclusion What is Hybrid Fitness Training? Hybrid fitness training is a perfect example of a seemingly complex subject, which is really rather simple.  Imagine cardio and strength training had a love child. That Childs name would be hybrid fitness. You could add flexibility, but most popular hybrid fitness training organisations don’t really major on this. Don’t worry I have you covered, click here if you need a great flexibility article in your life. Technically, if you perform cardio and aerobic work independently, you still hybrid train. However, people generally refer to hybrid fitness training, they’re referring to the below.  Hybrid fitness training is a workout approach that combines strength training and cardiovascular exercises into a single regimen. It’s like getting the best of both worlds, mixing weightlifting with activities like running, rowing, or high-intensity interval training (HIIT). The goal is to create a balanced fitness routine that builds muscle, enhances cardiovascular health, and boosts overall performance. Instead of performing your strength training and cardio workouts independently, hybrid training merges the two.  You’ll often hear of hybrid fitness training being referred to as functional fitness training or met con training (metabolic conditioning training).  Popular Hybrid Fitness Brands Hybrid fitness training has surged in popularity across the UK (will be an identical trend for my American/other country readers). As the trend gains traction, several brands have emerged as leaders in the hybrid fitness arena. Here’s a look at the five most popular hybrid fitness brands making waves in the UK. For further reading, I’ve pasted the website below each example.  CrossFit Ah, the OG. For those of you without an 11 year old child enlightening them to the meaning of OG, it simply means the ‘original gangster’. The original or originator and one that is highly respected or regarded.  CrossFit was founded in 2000 by Greg Glassman in Santa Cruz, California. Glassman, a former gymnast, developed the program to emphasize functional movements performed at high intensity, combining elements of weightlifting, gymnastics, and cardiovascular exercise. The first CrossFit gym, or “box,” quickly gained popularity for its varied, intense workouts known as Workouts of the Day (WODs). By 2005, the CrossFit Games were established, showcasing elite athletes and further boosting the brand’s visibility. Today, CrossFit has thousands of affiliates worldwide, promoting a community-focused approach to fitness and revolutionising the way people train. Of the 5 hybrid fitness brands listed within this section, I’ve attempted CrossFit and stuck to it for a while. More on this below. When I dabbled back in 2010 CrossFit had a terrible ‘niche’ reputation and all sorts of allegations were being thrown at it. Pure bread powerlifters and weightlifters were criticising it for bad form and undertaking exercises not meant for high rep work (depending on the CrossFit box’s training competence and due diligence to safety – they had a point). A condition known as Rhabdomyolysis (or rhabdo for short) was also strongly associated with CrossFit.  Nowadays, as mentioned above, CrossFit is generally well respected and gaining popularity by the day. https://www.crossfit.com OrangeTheory Fitness OrangeTheory Fitness has carved out a niche in the UK’s hybrid fitness market with its science-backed approach to training. Each workout is designed to keep participants in the “orange zone,” a target heart rate range that boosts metabolism and energy. Classes combine treadmill running, rowing, and strength training, ensuring a full-body workout that burns calories and builds muscle. The combination of heart rate monitoring and high-intensity interval training (HIIT) keeps workouts both challenging and efficient, attracting a loyal following. https://www.orangetheory.com/en-gb F45 Training F45 Training, with numerous locations across the UK, stands for Functional 45-minute sessions, and it lives up to its name by offering high-intensity group workouts that are both time-efficient and effective. The workouts blend functional movements with a mix of cardio and strength training, all within a 45-minute class. Each session is different, ensuring variety and keeping members engaged. The brand’s community-focused approach and the constant variation in workouts make F45 a standout in the hybrid fitness landscape. https://f45training.com HYROX HYROX is relatively new but rapidly gaining popularity in the UK, especially among those looking for a competitive edge. It combines functional strength exercises with endurance components, structured around an indoor fitness race. Participants tackle a series of stations featuring movements like sled pushes, rowing, and burpee broad jumps, interspersed with running segments. HYROX’s race format adds a layer of excitement and motivation, appealing to both fitness newcomers and seasoned athletes looking for a new challenge. Barry’s Bootcamp Barry’s Bootcamp is renowned … Read more

7 Movie Physique Transformations and Key Takeaways

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Hello friends. As of late, I’ve produced a number of technical articles and I think it’s time for a little entertainment, with a key point embedded into the conclusion! We’re going to be looking at 7 movie physique transformations (male and female) we’ve seen over the years. You’ll find information on diet, workouts and before and after stats.  Before we delve in, a pertinent point, the diets and workouts you read about below, are based on what’s available online. By this articles conclusion, you’ll understand why reading about movie physique transformations is great entertainment, but can offer you very little within real world takeaway and application. 1. Chris Pratt in “Guardians of the Galaxy” (2014) Chris Pratt Workout Pratt’s workout routine was intense and varied, designed by personal trainer Duffy Gaver. The program combined traditional bodybuilding, high-intensity interval training (HIIT), and cardio. He engaged in heavy lifting to build muscle mass, focusing on different muscle groups each day. This included exercises like bench presses, squats, deadlifts, and pull-ups. Each session typically included 3-4 sets of 10-12 repetitions per exercise. To enhance cardiovascular fitness and burn fat, Pratt incorporated HIIT, involving short bursts of maximum effort exercises followed by brief rest periods. This was supplemented with steady-state cardio activities like running, swimming, and cycling, which helped in maintaining overall fitness and stamina. Pratt also practiced mixed martial arts (MMA) and boxing to improve his agility, coordination, and endurance. These workouts not only boosted his physical capabilities but also prepared him for the demanding action scenes in the film. Consistency was key, with Pratt training five to six days a week. Adequate sleep and rest days were also critical, allowing his body to recover and prevent injuries. The combination of a strict diet, varied and intense workouts, and disciplined recovery enabled Chris Pratt to achieve and maintain his impressive transformation for “Guardians of the Galaxy.” Chris pratt Diet Plan Pratt’s diet was meticulously structured to support muscle growth while shedding fat. He consumed around 4,000 calories daily, split into several smaller meals to keep his metabolism active. His diet was high in protein to aid muscle repair and growth, including lean meats like chicken and fish, as well as eggs.  Healthy fats and complex carbohydrates were also integral, sourced from foods like avocados, nuts, seeds, and whole grains. Pratt avoided processed foods, sugars, and refined carbs. He hydrated constantly, drinking significant amounts of water daily to support his high-intensity workouts and overall bodily functions. Physique Before and After Before: 280 lbs After: 220 lbs Height: 6’2 Physique Transformation Duration 6 months. 2. Chris Hemsworth in “Thor” (2011) Chris Hemsworth Workout  Chris Hemsworth’s workout routine was designed by personal trainer Duffy Gaver and focused on building muscle mass, strength, and endurance through a mix of heavy lifting, functional training, and cardio. Strength training was the cornerstone of Hemsworth’s regimen, targeting different muscle groups on specific days to maximise muscle growth and recovery. Compound Movements: Exercises like bench presses, squats, deadlifts, and military presses were crucial. Hemsworth performed 4-5 sets of 6-8 reps, emphasising heavy weights to build size and strength. Isolation Exercises: He included bicep curls, tricep extensions, and lateral raises, usually in 3-4 sets of 10-12 reps. To enhance agility, mobility, and cardiovascular fitness, Hemsworth incorporated functional training and cardio. Exercises like kettlebell swings, battle ropes, and bodyweight circuits improved overall fitness and coordination. Steady-state cardio such as running, cycling, and swimming, as well as high-intensity interval training (HIIT), were included to maintain cardiovascular health and stamina. Chris Hemsworth Diet Plan Hemsworth’s diet was highly structured, focusing on calorie-dense, nutrient-rich foods to fuel his intense workouts and support muscle growth. He consumed approximately 6-7 meals a day, ensuring a consistent intake of protein, complex carbohydrates, and healthy fats. Lean meats like chicken, turkey, fish, and eggs were staples, essential for muscle repair and growth. Complex carbs from brown rice, sweet potatoes, quinoa, and vegetables provided sustained energy for his workouts. Healthy fats from avocados, nuts, seeds, and olive oil were included to support overall health and hormone production. Physique Before and After Before: 185 lbs After: 220 lbs Height: 6’3 Physique Transformation Duration 6 months. 3. Zac Efron in “Baywatch” (2017) Zac Efron Workout Plan Zac Efron’s workout routine, designed by personal trainer Patrick Murphy, was diverse and intense, combining strength training, functional exercises, and cardio to build a lean, athletic physique. Strength training focused on building muscle and improving overall body composition. Efron trained different muscle groups on specific days to maximize growth and recovery. Compound Movements:  Exercises like bench presses, squats, deadlifts, and pull-ups were key. He performed 4-5 sets of 8-12 reps, emphasizing good form and control. Isolation Exercises: He included exercises like bicep curls, tricep extensions, and lateral raises, usually in 3-4 sets of 10-15 reps. Functional training and cardio were crucial for enhancing agility, endurance, and overall fitness. Exercises like kettlebell swings, TRX training, and bodyweight circuits improved overall athleticism and coordination. High-intensity interval training (HIIT) and steady-state cardio like running, cycling, and swimming helped burn fat and maintain cardiovascular health. Efron also incorporated activities like calisthenics, plyometrics, and core workouts to enhance his physique and performance. Zac Efron Diet Plan For his role in “Baywatch,” Zac Efron underwent a transformation that involved a mix of weight training, circuit training, and high-intensity interval training (HIIT). His diet was highly restrictive, focusing on lean proteins, veggies, and almost zero carbohydrates. Physique Before and After Before: 170 lbs After: 160 lbs (lean muscle) Height: 5’8 Physique Transformation Duration 12 weeks. 4. Anne Hathaway in “The Dark Knight Rises” (2012) Anne Hathaway Catwoman Workout Anne Hathaway’s workout routine was intense and varied, designed to build strength, agility, and flexibility. Her training included a mix of strength training, cardio, and specialized workouts. Strength training was crucial for building lean muscle and enhancing overall body composition. Using free weights and resistance bands, Hathaway performed exercises like squats, lunges, and deadlifts. She typically did 3-4 sets of 12-15 reps to build endurance and muscle tone. Bodyweight Exercises: Push-ups, pull-ups, and dips helped build upper body strength. Cardio and conditioning were essential for improving cardiovascular fitness and burning fat. High-Intensity … Read more

Rest-Pause Training: The Best Way to Gain Muscle Quickly?

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“Middle-aged man in a gym performing an intense rest-pause workout, lifting heavy weights with focus and determination, set in a powerful, dramatic gym environment with emphasis on hard work and strength.”

If you’re anything like me, the search for a training method that maximises gym time while still providing serious muscle gains is an ongoing quest. One day, I stumbled upon rest-pause training—and believe me when I say it changed the game for me. Now, I’ll be honest. This method isn’t a walk in the park, but the results are nothing short of spectacular. In this article, I’ll walk you through exactly how rest-pause training works and why it’s hands-down one of the best ways to gain muscle efficiently. What is Rest-Pause Training? At its core, rest-pause training is a high-intensity method where you break up your sets with short rest intervals to push your muscles beyond their usual point of failure. You’re effectively taking a brief pause during a set, only to jump back in and squeeze out more reps. Imagine doing a set of 12 reps, pausing for 10 seconds, and then continuing with another few reps until failure. In a typical workout, once you hit muscle failure, you stop. With rest-pause, you’re barely letting your muscles recover before you hit them again. This added volume and intensity stimulate more muscle growth. For me, it was a revelation. I’d been stuck in a plateau for weeks, and no matter how much I varied my workout routine, nothing seemed to break through. Then I found rest-pause training, and suddenly, the gains started piling on again. This is what made me a believer in this method, and I haven’t looked back since. Muscle Building Fundamentals (A Reminder) Before diving further into rest-pause training, let’s recap the basics of muscle building. These fundamentals are what ensure that any training method, including rest-pause, leads to muscle hypertrophy: Rest-pause training ticks many of these boxes, especially in terms of intensity, volume, and progressive overload. It’s a technique that ensures you’re continually challenging your muscles beyond their comfort zone. The Science Behind Rest-Pause Training Several studies have supported the effectiveness of rest-pause training. Research published in the Journal of Strength and Conditioning Research found that rest-pause training produces superior strength and muscle hypertrophy compared to traditional sets. This is largely due to the increased mechanical tension and metabolic stress that comes from pushing the muscle to its limits repeatedly in one set. Another study noted that rest-pause training increases levels of insulin-like growth factor-1 (IGF-1) and other anabolic myokines, both of which are crucial for muscle growth. In fact, participants in rest-pause studies reported not just strength gains, but significant improvements in muscle size, thanks to the extended time under tension (TUT) during workouts. As Dr. Brad Schoenfeld puts it, “The more time your muscles spend under tension, the more hypertrophy you’ll experience.” This is precisely what rest-pause training accomplishes—maximising your muscle time under tension without the need for extra-long workouts. How Rest-Pause Training Works (Step-by-Step Breakdown) So, how exactly do you implement rest-pause training into your routine? It’s straightforward, but brutal: This method is incredibly effective but not for the faint-hearted. Every time I finish a rest-pause set, I question my sanity—only to remember the massive gains I’ll see in the mirror a few weeks later! Key Benefits of Rest-Pause Training There’s a reason rest-pause training has gained a cult following among bodybuilders and strength athletes. Here are the top benefits: For me, the biggest selling point is efficiency. I can achieve the same (or better) results with half the time in the gym. This has been a game-changer, especially when balancing a busy life with training. When Should You Use Rest-Pause Training? Rest-pause training isn’t something you should throw into every workout. Instead, it’s best suited for the following scenarios: Personally, I use rest-pause training to finish off a workout, especially on days when I want to push harder but don’t have the time for extra sets. How I Integrate Rest-Pause Training Into My routine Wondering how to incorporate rest-pause training into your current routine? Here’s a sample workout that mixes traditional compound lifts with rest-pause for isolation exercises: Workout A (Push and Abs) Workout B (Pull and Legs) Safety Tip: I recommend using rest-pause training mainly for isolation exercises. The intensity of the method makes compound movements riskier due to fatigue-related form breakdowns. Rest-Pause Training Progression Tips Just like with traditional weight training, progression is key to long-term success. Here’s how to progressively overload in rest-pause training: Common Mistakes and How to Avoid Them Rest-pause training is intense, and it’s easy to make mistakes. Here are a few common pitfalls: Mental Toughness and Recovery in Rest-Pause Training One thing that often gets overlooked in discussions about rest-pause training is the mental toughness it requires. When you’re pushing through fatigue and discomfort, it’s easy to give up. But pushing past that point is where the magic happens. For me, it’s like running a mental marathon. By the end of a rest-pause set, I’m not just physically exhausted but mentally drained too. And that’s a good thing—it means I’ve pushed my limits and forced growth. The Importance of Recovery in Rest-Pause Training Rest-pause training is highly effective, but it’s also highly demanding. Recovery is key to making sure you don’t burn out or overtrain. Here’s how to optimise your recovery after rest-pause training: Key Takeaways Frequently Asked Questions (FAQ) Q: Is rest-pause training safe for beginners?A: Rest-pause training is generally more suitable for intermediate to advanced lifters. Beginners should focus on mastering proper form and building a solid strength foundation before introducing such high-intensity techniques. Q: How often should I do rest-pause training?A: Rest-pause training can be highly taxing on the body, so it’s best to incorporate it 1–2 times a week per muscle group, depending on your overall training volume and recovery capacity. Q: Can I use rest-pause training for all exercises?A: While you can technically use rest-pause training for any exercise, it’s safer and more effective when applied to isolation movements. Compound exercises can become risky as form deteriorates with fatigue. Q: How long should rest intervals be?A: Rest intervals during … Read more