Thursday, 30 June 2011

Drop Sets For Strength & Endurance

Drop sets are one of many ways to improve strength and muscular endurance and more importantly help to inject some change into you work out if you have been making less progress than normal. Its main benefits focus on working your extremely hard helping to build better muscle endurance and strength. You may also find training with drop set keeps your heart rate up as the work period is longer than normal set and the cardiovascular system will benefit as well.

The basic principle involves starting with a weight which enables you to perform between 8-12 repetitions to near failure for the first set. As you work through the weight will be reduced each successive time allowing the same amount of reps if not more to be completed.

Example of a drop set with Barbell chest press
(tip: make up the total 100kg weight with a variety of different plates. 20kg bar / 2x15kg plates / 4x10kg plates / 2x5kg plates )
  • 100kg for 8-12 reps. NO REST 
  • Finish the 8-12 reps & take 1x10kg plate+1x5kg plate off each side
  • 70 kg for 8-12 reps. NO REST
  • Finish the 8-12 reps & take 1x10kg plate+1x15kg plate off each side & add 1x10kg plate back on
  •  40kg for 8-12 reps. NO RESTFinish the 8-12 reps & take recovery
You use this technique with any exercises you want to but make sure you rest 1-2 minutes between sets to insure a proper recovery if you can get a partner to change the weights for you to ensure it is done quickly and you can continue to focus.

For more information on drop sets and there benefits please do not hesitate to contact the fitness team.

Thursday, 23 June 2011

Increased Productivity!

In a business seminar, Richard Branson was once asked what makes him more productive. It was a question that everyone wanted to here the answer to. His response was, "work out". Apparently, Richard Branson swims around Necker Island every morning and he said it keeps him more productive for an extra 3 hours a day!

Here at TSC, we can't offer you a caribbean island to swim around, but we can offer you a fantastic 25 metre pool with a nice sauna to relax in after!

We have two swim related classes that run in the morning. Aqua is on Wednesday at 9.30am-10.30am and Swim and trim is on Thursday at 8.45am-9.30am.


Early Circuit training classes!

We have also just launched our early morning circuit classes, run by our fitness team. These run on a Thursday at 6.45am-7.30am and are a great way to start the day! Training first thing is a great way to increase the body ability to burn fat, as it will rev up your metabolism for the rest of the day. It will also keep you more productive, like Mr Branson! All abilities welcome.

Tuesday, 14 June 2011

Example five day split

Sets/RepsMondayWTuesdayWWednesdayWThursdayWFriday W
2 x 10-12Lat Pull Down DB Press BB Squats Standin Press H Bicep Curls 
2 x 8-10(Pyramid) (Pyramid) (Pyramid) (Pyramid) Vs (4 x 6-12) 
1 x 6-8        H Tricep Ext 
2 x 10-12BB T-Bar IDB Press Leg Press Pull Overs Ez Bar Curls 
2 x 8-10(Pyramid) (Pyramid) (Pyramid) (Pyramid) Vs (4 x 8-12) 
1 x 6-8        L Tricep Ext 
3 x 12-15DB 1 Arm Row C Fly Leg Ext UR Row 1A Preachers 
3 x 12-15C Prone Fly Dip Leg Curl Lat Raises Vs (4 x 10-12) 
3 x 12-15IDB Curls L Tricep Ext Calf Raises Plate Press Tricep Kicks 
3 x 12-15Ez-Bar Curls Tricep Kicks Front Squats Burn Curls CG Press Ups 
2 x AMAPCG Chins CG Press Ups Squat Jumps Parellel  Chins Vs 
CG Chins 

One example of a five day split.
Quite a long work out and completeing all excercises maybe alot for a begginer or even amateur gym user.
Set weight so each exercise is done to failure and for any help with techniques ask a member of fitness team.