How To Gain Maximum Strength

A lot of people are currently doing stupid amounts of reps. They set out wanting to make themselves strong, but are they really doing it right? A lot sadly are not. And this is a shame as it means that the time that they spend in the gym is partially wasted. If you want strength, focus on the load that you’re lifting!

A safe and reliable concept for this type of training is the 5×5 method. 5 repetitions for 5 sets, seems pretty simple, right?

It is a very handy method when teaching your body deal with the stresses it must overcome to develop strength in your muscles. It may not seem like you’re doing much in terms of reps, but it gives you the chance to load your weights right up. In fact, when performing the 5×5 concept, you should be struggling to complete the last rep or two of each set. Make sure you’re also giving yourself plenty of rest in between sets too. If you want to make another serious push for the next set, the muscles being worked will need time to gain their energy back. Generally you want to give yourself at least a minute in between each set.

So next time you are in the gym, or smashing a boot camp session, try giving your body a real test. Ramp up the weight, turn on your kick-ass power track, and lift like you’ve never lifter before!!!

Final Autumn Boot Camp Results

Sign Out FINAL RESULTS TABLE – some absolutely brilliant results here guys:
Most Improved Push Ups – Athba A – 62% improvement
Most Improved Squat Jump – Jules Brealey – 63% improvement
Most Improved Sit Ups – Lily Vaughan – 88% improvement
Most Improved Bound Jump travel – Mimi Dymond King – 100% quicker
Most Improved Push Up hold – Kayla Roberta Wilson – 100% longer
Most Improved Beep Test – Annie Vu – 100% improvement – please note a special mention to Travis White who ran the highest score at level 15.1
Runner Up for most Improved Fitness % – Maxine Skipper – 51%
Runner Up for most CM lost – Lily Vaughan – 26cm
WINNER most improved fitness % – Annie Vu – 54%
WINNER most cm lost – Mimi Dymond King – 27.5cm
Amazing work team smile emoticon

Back on the bandwagon

oday’s face of pain is brought to you by the following:
1⃣ a 5am start first day back from holidays
2⃣ a super hard HIIT and cardio session
3⃣ the realisation that I’ve done nothing but eat and drink for 10 days
4⃣ the feeling of just completing over 700 reps!
Back on the bandwagon people!!

28 Week Pre Wedding Prep BLOG

Good morning world today marks the start of my fitness journey – aka 28 week prep for my March 2015 wedding! Stay tuned for progress shots, workouts, recipes, motivational posts, fitness winning moments, falling off the wagon confessions……
Goals:
– drop 4kg
– drop body fat %
– build lean muscle mass
– improve flexibility
– increase running fitness
– look like an amazing HOT bride!!!