GVT is well known to be hard work, and that it packs on serious muscle mass in a short space of time.
GVT usually involves you doing 10 sets of 10 reps per exercise, hence volume training.
This training method originated from (you guessed it) Germany and the 10 set method was used by weightlifters in their off-season to help them develop lean muscle mass.
GVT as discussed is hard work and very taxing on the body and it is that reason it also brings results. The old saying ‘if it doesn’t challenge you, it doesn’t change you’ and this certainly challenge you as the method is completing 10 sets of 10 reps!
Summer is here and many of us are making the most of it and training outdoors.
Natures gym has lots to offer and you can train for most activities and sports.
If you’re into playing sports then its an ideal time to make the most of it and get outdoors for a game of football, go for a run, go cycling or play tennis, its always better outdoors.
Here are a few benefits of training outdoors:
To put it simply, a deload is a short period of recovery usually lasting a week.
You can train with lighter weights or just limit your frequency of training and just generally ease back a bit.
A good deload can be just what your workouts need and can take your training from good to amazing. A good time to deload is when you feel demotivated, stuck in a rut or if your training has plateaued.
There are so many advantages of having a PT and they are essential if you want to achieve your fitness goals.
A PT can help you with all of your goals whether that is weight loss, muscle building, sports orientated or for athletic purposes.
We look at the most critical reasons why you should have a Personal Trainer, as well as the benefits.
They educate you
Personal Trainers are trained to teach others how to exercise. Exercise is one part of hiring a PT but nutrition and lifestyle paly a huge role in the overall picture.
Compound exercises are hard, that is why they work.
No amount of isolation work will change your body like compound exercises do. Compound exercises are typically multi joint movements which involve using more than one muscle group.
Gearing your workouts around compound exercises will give you a superior workout without spending hours in the gym. The key is building a program composed of compound exercises that delivers a powerful workout in a fraction of the time.
If you want to bring about any changes and adaptions to the body, then it will have to work a little bit harder than it is used to.
Progressive overload can be achieved by increasing the volume of work and balancing rest and recovery time.
The stimulus provided must be large enough to challenge and evoke the required adaption.
Methods of increasing the overload:
Increase the resistance
One of the most obvious ways of increasing demand on your body is to increase the weight. If you find a weigh to easy you should be putting more weight on the bar so that it is challenging. When you do go heavier just remember the number of reps will decrease but that’s fine as over time you will get stronger, and will be able to repeat the cycle.
Check out of 5 tips for muscle growth!
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There are huge benefits to keeping a gym diary workout log book.
Anyone interested in getting in shape and staying fit can reap the benefits of a gym diary.
It can boost your confidence
Keeping a gym diary can be quite a confidence booster. Looking back over the log book can bring this by being able to notice your progress and improvements.
On the other hand you may have plateaued and your overall performance hasn’t really improved but if you look through your gym diary you will be able to see why.
The SMART goal setting formula should be used to set short, medium and long term goals. The exercise programme can be planned to work progressively towards SMART goals once they have been set.
SMART is made up of the following:
The goal you want to achieve should be specific and very clear otherwise it will be a struggle to focus your efforts and feel motivated to succeed.
Your goals should be measurable so that you can track your progress and keep motivated. If you regularly track your progress it helps you to keep motivated and focused.