Tips and News
Triceps
 
Overhead single arm dumbbell extensions - great finishing movement for after you’ve finished lying extensions, pushdowns etc.
 
I personally like doing these seated. Start with the dumbbell raised overhead with a straight arm, with your bicep against the side of your head. Slowly lower the dumbbell behind your head keeping your bicep close to your head, being careful not to let your elbow drift away!
 
Do around 8-10 reps first, then 4 reps of slow negatives, pressing the dumbbell straight up and lowering slowly.
Biceps
 
Everyone's show muscle, we all want to have a good t-shirt arm!
When doing curls, make sure your palms are facing up and you elbows stay next to your torso.

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The Keiser M5 Cross Trainer

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The Keiser Power Rack

Utilizes patented air resistance technology in combination with or in place of free weights.

Increase your leg power and size by doing front squats (holding the bar across the front of your neck, not behind) for 4 sets of 5-8 reps. This may feel uncomfortable at first, but persevere. In 4-6 weeks you will notice your quads get bigger. 

Rather than using straps try using a thicker bar or wrap the bar with a towel, this will increase the difficulty and therefore help to increase your strength

Dead lift 5 x 5 every ten days

Increasing your strength -  Pressing Movement - use dumbells for a month then try going back to using a barbell.

Do your regular strength programme and then get 3 spotters and do -

  •          4 reps of negatives (4 seconds on the negatives)
  •          1 second pause
  •          Then push as hard as possible for 3 seconds.
  •          The get the spotters to remove the weight from you
  •          Repeat for 4 reps
  • Make sure you have a day off after LEG's and BACK, recovery is the key to strength gains.
  • To get stronger on a certain body part try 5 sets of 5 reps - sticking to compound exercises like squats, bench press and deadlifts.

Shoulders

  • Side raises 12-15 reps
  • Clean and press super set 8-10 reps

REPEAT 3 times
 

Top Tip – Do multi joint exercises such as:-

  • Squats
  • Clean and Press
  • Deadlift
  • Pressing Exercises
  • Chin ups
  • Rows

All of the above exercises recruit more muscle fibres which will break down more muscle tissue in order to grow bigger and stronger.

Another benefit of multi joint exercise is you will tire quickly because you are involving more than one muscle and you will use more energy which will increase fat loss and your muscle endurance will strengthen.

With compound exercises do the negative part of your REP in 4 seconds then EXPLODE as quickly as possible, sticking to around 4-6 REPS. 

This will keep your muscles under tension for around 30 seconds per set.

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