Personal trainer in Nottingham

Posts made in October, 2014

A new programme to try….for free?!

By on Oct 3, 2014 in Articles | 0 comments

I’ve been trialling a new programme recently; initially with myself and then with a couple of clients open to trying new things. In the spirit of sharing, I thought I’d let the wider world take a look, have a go, and experience our pain. Some caveats: this is a high volume programme. If you’ve not done high volume before, take the first week easy. It’ll be tough. if you sub an exercise for something else, be intelligent about it – sub in something that at least works the same muscles! eat well, rest well and don’t worry about doing additional cardio whilst you’re doing this programme. You’ll understand why after the leg day Is this ‘new new’? No. There is nothing ‘new’ in training; there’s rehashing of old methods, there’s playing around with sets/reps and there’s limited new equipment that can add a spark to training. I’m not claiming anything ground-breaking, but that said, most people will get results of a lifetime following this programme with 100% effort. Quads/Shoulders Squat 5×10 RFESS 5×10 Leg Ext 4×20 Military Press 4×6 DB Shoulder Press 4×8 Lateral Raise 4×8 Back+Triceps Chin ups 5×5 Prone Rows 5×10 Lat Pulldown 4×8 Close Grip Bench Press 4×8 Tricep Pushdowns 4×10 Single Arm Rows 2 sets to failure Hamstrings+Glutes Straight Leg Deadlift 5×6 Leg Curl 4×10 Good Mornings 4×10 Hip Thrusts 4×10 Calf Raises 3×20 Chest+Biceps Dips 5×5 Barbell Bench Press 5×10 Incline Dumbbell Bench Press 4×8 Ring/TRX Press Ups 4×8 Barbell Curls 5×5 Hammer Curls 4×10   Enjoy – and don’t forget, form is important. Get it right, at least to a basic safe standard, or don’t do it at all. Let us know how you get...

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