Opening Times:

6.00 AM - 21.00 PM

Call Us:

077699 02529

Category: group personal training

Soma Fitness Personal TrainingBloggroup personal training
Altrincham Building Muscle Discipline Food group personal training Hale Health Nutrition Personal Trainer Personal Training Weight Loss steliosshengas

The Power of Saying ‘No’: Unlocking Your Fitness Potential

As a personal trainer, I’ve observed that many clients struggle to achieve their fitness goals because they find it challenging to say ‘no’ to various situations that hinder their progress. Whether it’s attending mid-week social events, sacrificing sleep, or succumbing to high-stress situations, saying ‘yes’ all the time can have detrimental effects on your weight loss, hunger levels, muscle building, and overall recovery. We will explore the science behind saying yes to these situations that will cause late nights, sleep deprivation, stress, and how they impact your fitness journey. By learning to say ‘no,’ you can prioritise your health and supercharge your progress.

 

Late Nights and Sleep Deprivation:

 

Late nights disrupt your body’s natural circadian rhythm, leading to sleep deprivation. Lack of sleep affects various hormonal and physiological processes, significantly impacting your weight loss and hunger levels.

 

a. Hormonal Imbalance: Sleep deprivation alters hormone production, primarily affecting two key hormones involved in appetite regulation—ghrelin and leptin. Ghrelin, the hunger hormone, increases, making you feel hungrier and increasing the likelihood of overeating. At the same time, leptin, the satiety hormone, decreases, leading to reduced feelings of fullness.

b. Cravings and Food Choices: Sleep deprivation triggers cravings for high-calorie, high-sugar foods, leading to poor food choices. These cravings, combined with increased hunger, can derail your weight loss efforts and hinder your ability to build muscle.

c. Metabolism and Fat Storage: Insufficient sleep disrupts your metabolism, affecting how your body processes and stores fat. Studies have shown that sleep-deprived individuals tend to have slower metabolisms and an increased tendency to store fat, particularly in the abdominal region.

 

Stress and its Impact on Fitness:

 

Saying ‘yes’ to stressful situations can significantly hinder your progress, making it essential to prioritise stress management and learn to say ‘no’ when needed.

a. Cortisol and Fat Storage: Stress triggers the release of cortisol, a hormone associated with fat storage, particularly around the midsection. Elevated cortisol levels can make it harder to lose weight and build muscle, as excess cortisol promotes muscle breakdown.

b. Impaired Recovery: High-stress levels inhibit recovery by interfering with muscle repair and growth. When you consistently say ‘yes’ to stressful situations, your body may struggle to adapt and rebuild, leading to compromised progress and increased risk of injury.

c. Lack of Focus and Motivation: Stress and overwhelm can sap your mental energy, leaving you less focused and motivated for your workouts. This can lead to suboptimal training sessions and hinder your ability to achieve your fitness goals.

Prioritising Rest and Recovery:

 

Apart from sleep and stress management, there are other areas where saying ‘no’ can be highly beneficial to your progress.

a. Overtraining and Injury Risk: Overcommitting to a high frequency of intense workouts without adequate rest can lead to overtraining, which manifests as fatigue, decreased performance, and increased risk of injury. By learning to say ‘no’ to and extra training sessions or classes where the intensity cannot be controlled or regulated or incorporating rest days, you give your body the chance to recover and grow stronger. This is commonly seen in athletes and individuals who enjoy sport, remember more is not always better, quality and consistency is always better.

b. Nutritional Choices: Saying ‘no’ to unhealthy food options and temptations can support your weight loss goals. By making mindful choices, you nourish your body with nutrient-dense foods that enhance recovery and provide the necessary fuel for optimal performance. Individuals might say, but my friend came round with cake and I couldn’t say no. Yes you can say no!

c. Time Management: Saying ‘no’ to non-essential commitments or distractions allows you to prioritise your training and self-care routines. By creating boundaries and carving out dedicated time for exercise and recovery, you improve consistency and create an environment conducive to progress.

 

Learning to say ‘no’ is an essential skill on your fitness journey and progress.

Altrincham Discount on personal training group personal training Online Personal Training Personal Trainer Personal Training steliosshengas

SUMMER OFFER!!! 20% OFF in AUGUST

Looking to get in shape this summer? Look no further! Our personal training team is excited to offer all new customers a special summer promotion. For the entire month of August, we are offering a 20% discount on all of our personal training packages.

 

With our team of experienced and certified personal trainers, you can achieve your fitness goals in no time. We understand that everyone’s fitness journey is unique, which is why we offer personalised training programs tailored to your specific needs and goals.

 

Our state-of-the-art facility is equipped with the latest fitness equipment, and our trainers use the most effective techniques to help you reach your fitness potential. We are committed to providing a safe and welcoming environment where you can feel comfortable and confident in your workouts.

 

Don’t miss out on this amazing offer! Sign up for our personal training program today and take advantage of our special summer promotion. With a 20% discount, there’s never been a better time to start your fitness journey with us.

 

Contact us now to book your first session and start working towards a healthier, happier you!

Altrincham endurance running Erectile Dysfunction group personal training Hale L-Citrulline Personal Trainer Personal Training Weight Loss steliosshengas

Benefits of L-Citrulline

L-citrulline is a non-essential amino acid that is naturally found in watermelon, among other fruits and vegetables. It is also available as a dietary supplement and has gained popularity as a performance-enhancing supplement among athletes and bodybuilders. We will run through the health benefits of L-citrulline, why you should take it, when you should take it, who should take it, and what studies have shown about its benefits.

 

Health Benefits of L-citrulline

L-citrulline has several health benefits, including:

 

  1. Improved Exercise Performance: L-citrulline has been shown to improve exercise performance by reducing fatigue and enhancing energy levels. It does this by increasing the production of nitric oxide in the body, which helps to dilate blood vessels allowing the arteries to relax to work better and thus an increase of blood flow to the muscles. This, in turn, helps to reduce fatigue and improve endurance.
  2. Lowered Blood Pressure: L-citrulline has also been shown to lower blood pressure by improving the function of the endothelium, which is the inner lining of blood vessels. This can help to reduce the risk of heart disease and stroke.
  3. Improved Erectile Function: L-citrulline has been shown to improve erectile function in men with mild to moderate erectile dysfunction. It does this by increasing blood flow to the penis and improving the production of nitric oxide.
  4. Enhanced Sexual Function: L-citrulline has been shown to improve sexual function in both men and women. It does this by increasing blood flow to the genitals, which can enhance arousal and improve sexual pleasure.
  5. Reduced Fatigue: L-citrulline has been shown to reduce fatigue and improve energy levels. This can be especially beneficial individuals who are juggling multiple responsibilities and often feel tired or exhausted.
  6. Improved Immune Function: L-citrulline has been shown to improve immune function by increasing the production of white blood cells and enhancing the body’s ability to fight infections.

 

 

Why You Should Take L-citrulline

Whether you are looking to improve your general health an athlete or bodybuilder, you may benefit from the consumption of L-citrulline as a performance enhancing supplement. It can help to improve exercise performance, reduce fatigue, and enhance energy levels. If you have mild to moderate erectile dysfunction, you may also benefit from taking L-citrulline to improve your erectile function.

Additionally, if you have high blood pressure or are at risk of heart disease or stroke, L-citrulline may help to lower your blood pressure and reduce your risk of these conditions.

 

When You Should Take L-citrulline?

 

The best time to take L-citrulline is about 30 minutes before exercise or physical activity. This will allow enough time for the supplement to be absorbed into the bloodstream and begin working. If you are taking L-citrulline for erectile dysfunction, it is best to take it daily for at least 4-6 weeks to see the full benefits.

 

Who Should Take L-citrulline?

L-citrulline is generally safe for most people to take, but it may not be suitable for everyone. If you have a medical condition or are taking medication, you should talk to your doctor before taking L-citrulline. Additionally, pregnant and breastfeeding women should avoid taking L-citrulline, as there is not enough research on its safety in these populations as yet.

 

What Studies Have Shown About the Benefits of L-citrulline?

 

Several studies have shown that L-citrulline can improve exercise performance, lower blood pressure, improve erectile function, and enhance immune function. For example, a study published in the Journal of Strength and Conditioning Research found that taking L-citrulline before exercise improved bench press performance in trained athletes. Another study published in the European Journal of Nutrition found that taking L-citrulline for 8 weeks improved erectile function in men with mild to moderate erectile dysfunction. 

Recommended L-citrulline brand online:

Altrincham group personal training gym intimidation Hale Personal Trainer Personal Training Weight Loss steliosshengas

Overcoming Gym Intimidation.

Are you feeling intimidated by the gym environment? Do you feel like everyone is staring at you, judging you for not being in shape or not knowing how to use the equipment? If so, you are not alone. Many people experience this type of gym anxiety, and it can be a significant barrier to achieving your fitness goals.

 

Don’t let your fear of the gym environment stop you from getting the exercise which you need and is important for your health. Everyone in the gym environment are present to progress and get one step closer to their health and fitness goals. There are several things you can do to combat gym intimidation and feel more comfortable in the gym.

 

One of the most effective ways to combat gym intimidation is to go with a friend. Having someone to workout with can make the gym environment feel less intimidating and more supportive. A friend can provide you with encouragement and motivation, and you can hold each other accountable for your workouts. You can also learn from each other along the way and support each other.

 

Another way to combat gym intimidation is to join a group training class. Group classes are a great way to be part of a community and feel less alone in the gym environment. You can meet new people who have similar fitness goals and interests, and you can work together to achieve those goals. Be mindful that the group classes are also led by a qualified coach who can provide you with guidance and support. The group atmosphere can be energising and motivating surrounded by like minded individuals who are striving to become fitter and healthier.

 

If you prefer a more personalised and focused approach, consider personal training within a private environment. A private personal training facility can be a great solution for those who feel intimidated by the gym environment. A private facility typically has a more focused and personalised environment, and you will have the undivided attention from a professional trainer who can guide you through your workout and provide you with the support and encouragement you need.

A personal trainer can help you develop a workout plan that is tailored to your specific goals and fitness level. They can also teach you how to use the equipment properly and provide you with tips and techniques to help you get the most out of your workout. A personal trainer can also provide you with a plan that you can do outside of your personal training which will give you the right structure and guidance. With a personal trainer by your side, you will feel more confident and less intimidated in the gym and you will be learning new skills that you can use when you enter a gym environment alone.

 

Another tip to combat gym intimidation is to start small. Don’t try to do too much too soon it’s not a competition it’s a pursuit of personal progression. Start with exercises that you feel comfortable doing and gradually work your way up to more challenging workouts. As you become more comfortable in the gym environment, you can increase the intensity and complexity of your workouts.

 

Finally, remember that everyone in the gym is there for the same reason: to improve their fitness and health. No one is judging you, and everyone has to start somewhere. Focus on your own goals and progress, and don’t worry about what anyone else is doing. Don’t hesitate take the steps to start your fitness journey immediately.

Altrincham Building Muscle client results Goal Setting group personal training Hale Personal Trainer Personal Training Personal Training Weight Loss steliosshengas

Adherence – WHATS YOUR WHY?

Dedication vs Motivation

 

Adherence to any program or plan is the number 1 factor that will determine success to reach a particular goal or failure where you quit prior to achieving it or even getting close to it.

 

Don’t make excuses find solutions!

 

In any pursuit of getting to a certain goal consistency is king, if you are not consistently putting in the effort for the most amount of the time you will be taking 1 step forward and 3 steps back rather than the opposite.

 

Motivation will fail you, when emotions get in the way when your not in a good mood, your stressed sad, overwhelmed. Motivation will seize you’ll quit or have a day off that turns into a weeks to a month off.

 

Dedication is something that you will do regardless of your circumstances, regardless if your stressed, tired, overwhelmed and regardless if your not in a good emotional state. You’ll always find a way regardless of the situation.

 

If your just motivated you will find any little excuse to stop yourself from doing the things that you need to do. When we are dedicated we will find a solution you’ll adapt to get what you need get done to progress.

 

That’s why it’s important to identify your Why, your why is an emotional thing which can change and progress or can remain the same through the course of your journey.

 

It’s really important that we really think about this and put some focus into it as we can use it to remain dedicated when things will get in the way of our progress and progression and having that awareness as we navigate through our journey on how it may change or progress.

 

Be attached to your why, write it down put it on your notes in your phone and review it periodically. When your making excuses to yourself read it out 10 times and you will see how your focus /mindset will change.

 

We have to set our self’s up for success we are living in a more stressful environment at present and each individuals allostatic load is much higher which means we are required to acknowledge all of these things that may happen along the way over the course of the month and year and say to yourself your reactions to these stimuli that may raise your emotions will be X or Y. For example I will not drink a bottle of wine when X happens at work. I will do a workout and do 10 mins of deep breathing and meditation, or I will book myself a massage so I can release the tension from my body. Often times it’s not the stimulus but our reaction to the stimulus how we perceive it and react to it.

 

Let’s look at examples of what someone’s WHY may look like?

 

  • I want to be fit and healthy for when I have children.
  • I want to be able to keep up with my Grandchildren.
  • want to be a good role model to my children so they can see me focusing on good habits toward my health eating good foods and exercising regularly.
  • I want to be mobile and active when I reach and elderly age.
  • I like to look good for my husband/wife/partner and myself.
  • I want to look good for my clients so they believe in what I advise them to do (as a coach you are your own business card).
  • I like feel good cognitively which by creating healthier lifestyle habits allows me to feel this way. (exercises has a positive impact on mental health).
  • I want to be healthy enough to continue to do the hobbies/sports I love.

 

Make note of yours, focus and review it regularly, use it as your fuel to keep your dedicated on becoming the healthiest and strongest version of yourself.

 

A good physique, health and vitality is created by consistent habits that will require a consistent dedicated approach. As coaches and personal trainers we help individuals navigate through this process and keep you accountable to your WHY!

 

 

Altrincham Building Muscle group personal training Hypertrophy Personal Trainer Personal Training Resistance training steliosshengas

Pre-Fatigue Training vs Traditional Sets on muscle growth

 

 

Reference of the Study: Trinidade et. al. (2019). Effects of Pre-Exhaustion Versus Traditional Resistance Training on Training Volume, Maximal Strength and Quadriceps Hypertrophy FRONT PHYSIOL

 

 

Details of the Study:

 

  • Trainees performed 3 sets of leg press to failure 75% 1RM, 2x per week, for 9 weeks in total.

 

  • One group performed 1 set of leg extensions before the leg press (pre-fatigue group), while another group performed the leg press training in a non-fatigued state (traditional training group).

 

  • It was found that both groups saw significant muscle growth of all quad muscles, with no notable differences between groups.

 

  • This study suggests that when taking each set close to failure, pre-fatiguing a muscle can achieve similar muscle growth compared with traditional training, with no additional benefit.

 

  • This is despite the fact that lifting performance (load lifted), on the leg press for the pre-fatigue group was significantly affected.

 

 

Real World Application:

 

  • Pre-Fatiguing the muscles provides an opportunity to gain the same muscle growth as traditional training, with lighter loads and less repetitions, thereby minimising joint stress.

 

  • Therefore, this could be particularly useful for people returning to the gym after rehabilitating certain joint injuries.
Altrincham Goal Setting group personal training Hale Personal Trainer Personal Training Weight Loss steliosshengas

The Importance of Sleep for your goals

 

On average, in the UK, men get 6.17 hours of sleep per night, whilst females get 6.04 hours per night. This falls short of the 7 hours recommended for your average adult. This falls even further short of the recommended amount for someone in regular training, whereby the general rule of thumb is 7 hours + as many hours as you trained for that day. For example, if you trained for 1 hour, then it would be recommended that you sleep for 8 hours (7 hours + 1 hour of training). This article will look into the key factors effecting your training outcomes and how sleep will influence each one.

 

When we isolate training from nutrition and focus only on getting the most out of the session when we step into the gym, we want to be feeling our best. However, a lack of sleep can drastically effect this. Concentration and motivation towards goals have been shown to significantly reduce in response to low levels of sleep. Whereas, anxiety and irritability have been shown to increase. When these factors are put into play in our daily lives, it will automatically make us enjoy training a lot less and not train at the same level as we potentially could do. Also, for most of the general population who are not fitness enthusiasts, this will be enough to make their attendance to the gym drop by large amounts which will then have the knock-on effect of preventing the gym from becoming a habit whereby attendance becomes second nature. That way, even when they do eventually catch up on sleep, they have to work hard again to try and make it become a habit. Training also increases muscle protein synthesis, the act of building new proteins (the building blocks of muscle tissue). However, lack of sleep actually blunts this response, resulting in less muscle being built each session. This links closely to nutrition which we will move onto now.

 

Nutrition provides the body will the fuel to execute training efficiently, as well as the nutrients needed to recover and grow. Adequate protein intake is required to stimulate muscle protein synthesis and as mentioned above, lack of sleep blunts this response, instantly making your diet not as optimal as it could be. Next, a lack of sleep has been shown to trigger increased levels of ghrelin and decrease levels of leptin which leads to increased levels hunger and appetite. This is going to make it much more difficult for anyone looking to consistently eat within a caloric deficit each day to lose weight. However, when paired with the lack of interest towards goals, this can also be an issue for people looking to eat within a moderate calorie surplus to gain muscle. This is because if motivation towards goals are low, then this can result in more low-quality foods being eaten, leading to them feeling sluggish and potentially overeating if the foods they choose to eat are hyper-palatable, high calorie foods.

 

Overall, a lack of sleep can have both direct and indirect negative influences on the results you achieve when trying to change your body composition. Therefore, it should be a priority to achieve adequate sleep if you are serious about making significant changes to your health and fitness.

 

If you are struggling to get the right amount of sleep, it is worth looking at your sleep hygiene. Sleep hygiene is the term used to describe environmental and behaviour practices used to enhance sleep quality and duration. There are a few factors that contribute to this. Firstly, if your lifestyle allows, a regular sleeping pattern will help your body maintain a healthy circadian rhythm (sleep/wake cycle) so your body will know when it’s time to sleep. Similarly, it can help to create a routine before bed to aid with this. However, this should not include any screen time, as screens decrease melatonin levels, the hormone which helps us to fall asleep. Therefore, consider relaxing activities which do not include a screen such as having a bath and reading. Next, we want to eliminate the effects of drugs that negative impact sleep. The two common drugs being used are alcohol and caffeine. The half-life of caffeine is approximately 5 hours. Therefore, if you consume a large energy drink (approximately 160mg of caffeine) at 5pm, there will still be 80mg of caffeine in your system at 10pm. Therefore, it’s important to consume your caffeine early in the day, a general rule is no later than 8 hours prior to bed but even earlier would be better. With alcohol, often people believe it helps sleep as they can fall to sleep more easily after consumption. However, it effects sleep quality, therefore limiting consumption to weekends will prevent evening glasses of wine from impacting your sleep in the week.

 

If this does not work, I would recommend seeing a specialist whereby they would analyse your individual case and work out the best method of treatment, potentially recommending certain supplements such as magnesium. Overall, I hope this article has helped inform you of the importance of sleep and how you should prioritise it, in order to aid you in reaching your health and fitness goals.

Altrincham Building Muscle client results Goal Setting group personal training Hale Hypertrophy Personal Trainer Personal Training Resistance training results Weight Loss steliosshengas

Load vs Rep Progression

 

 

Reference:

Plotkin et. al. (2022) Progressive Overload Without Progressing the Load? The Effects of Load or Repetition Progression on Muscular Adaptations. PERJ.

 

Details of the Study:

 

  • Trainees performed the same lower-body workout 2x per week for 8 weeks, taking all sets to failure.

 

  • One group lifted within the 8-12 rep range and attempted to increase the load over time, still sticking to this rep range.

 

  • The other group also lifted within the 8-12 rep range initially. However they aimed to perform more reps overtime whilst maintaining the same load.

 

Results:

 

  • It was found that both groups saw increases in muscle thickness of all muscles measured, with no notable trends favouring either condition.

 

  • Furthermore, changes in lean mass of the legs were similar between groups.

 

  • This supports the main know drivers of hypertrophy are mechanical tension and metabolic stress are both great for hypertrophy.

 

Real World Application:

  • This study suggests that progression via load or reps results in similar outcomes, as long as the set is taken to failure. Therefore, if muscle growth is the aim then proximity to failure should be prioritized.

 

  • Once you know you can train to failure successfully and it comes the decision to either up the weight or increase reps. Exercise execution is vital for all lifts and movements it would be useful to hire a personal trainer to coach you on exercise execution.

 

  • A useful strategy would be to perform your compound more mid range movements with the progression of load and your isolation movements towards the shortened and lengthened ranges of the muscle towards higher rep ranges.
Altrincham Building Muscle client results endurance running Goal Setting group personal training Hale Personal Trainer Personal Training Weight Loss steliosshengas

Why you may not maintain adherence towards the gym.

Exercise has never been more accessible than it is today. In terms of weight training, most areas in the UK have several gyms for every budget, ranging from £20 per month commercial gyms, right up to country clubs that charge several hundreds of pounds per month. Regarding outdoor sports, there’s plenty of clubs and cycle routes out in public and running solo will always be completely free. Furthermore, exercise from home became massively popular during the COVID 19 Pandemic, with the use of Peloton Bikes, as well as free home-based circuit training on YouTube becoming increasingly popular.

 

Despite this high amount of accessibility, only 6 percent of UK males and 4 percent of females meet the Department of Health’s recommended levels for activity. Why might this be the case? Giving exercise a go in the first place is not so much of an issue. Hence the massive boom in gym memberships every January, as well as the huge purchase of home gym equipment in the pandemic. The main issue is with adherence to these changes to one’s lifestyle. The ability to adhere to a training programme will differ between individuals. However, I have chosen some very common factors which, when stuck to, will make it significantly easier to stick to a training programme.

 

Firstly, there’s enjoyment of the exercise itself. Choosing a form of exercise that you actually enjoy (or in some people’s case, find more tolerable than others), is crucial. Whether it be exercise, food, a hobby, a relationship or a job, if you do not enjoy it then you are not going to stick to it for long. One caveat is that your chosen exercise must align with your goals. For instance, if you want to put on muscle but only love running, then this will not work, you will need to be resistance training regularly. However, there is plenty of flexibility within this: you can choose high vs low reps, the addition of drop-sets, super-sets, rest-pause sets, giant sets etc. So, you can tailor your sessions around your own preferences.

 

 

Next, having high quality goals is key. We can follow the acronym SMARTER to create a high-quality goal. S stands for specific. For instance, we would change the goal ‘I want to be able to run faster’ to ‘I want to improve my 5k PB’. This way, we know to focus the training on 5k performance and not just a general running programme. M stands for measurable. This goal has already partly been made measurable by adding in 5k. However, we can make it even more measurable by saying ‘I want to improve my 5k PB from 25:30, to 23 minutes’. A stands for achievable and R stands for realistic. Having an overwhelming goal can be very disheartening. Wanting to improve your 5k PB from 25 minutes to 23 minutes is very realistic. However, wanting to improve it from 25 minutes to 14 minutes will be near impossible for the majority of people. T stands for Time Bound. You need to set an end date on this goal to help create urgency. An example being, I want to improve my 5k PB from 25 minutes to 23:30 in 3 months is a realistic, time bound goal for a relative novice. E stands for Evaluate. Your goal needs to be frequently evaluated, to see if your training needs to be adjusted part way through, in order to increase your chances of actually achieving the goal. R stands for recognise. You need to recognise the little wins along your way to your end goal and appreciate how far you have come on your journey. If your goal satisfies all these conditions, it should provide a clear and motivating target to aim for.

 

Finally, we need to look at the social aspect of training. Often in life we associate our enjoyment towards an activity closely with the relationships attached to it. For instance, plenty of people enjoy drinking in pubs, however how much they enjoy this activity is hugely dependant on the relationship they have with the people they go with and exercise is no different. If you find yourself unable to adhere to an exercise programme, choose a training partner who you enjoy spending time with. Furthermore, having a training partner gives the added bonus of accountability. If you have a time set to meet someone at the gym, this makes it a lot more likely to happen as opposed to you planning to go alone and then not really feeling like it when the time comes around.

 

Alternatively, you can kill several birds with one stone and hire a good quality personal trainer. This will not only create a positive social aspect to training once a strong relationship is built, they will also help you create effective SMARTER targets and work closely with you to formulate a training programme which aligns with your goals, involving sessions that you actually enjoy performing.

 

Overall, I hope this article has helped identify some key elements for you to focus on when embarking on changing your lifestyle for the better.

Altrincham Building Muscle client results Goal Setting group personal training Hale Hypertrophy Personal Trainer Personal Training Weight Loss steliosshengas

Does Strength Training Potentiate Hypertrophy?

Study Reference: Carvalho et. al. (2021) is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance trained men. RES SPORTS MED

 

Study Details:

 

  • Men with an average training age of 4-5 years in the gym performed 4 sets of squats and leg press training 3x per week for 8 weeks

 

  • One group lifted in the 8-12 rep range throughout the entire 8 week programme (hypertrophy only training)

 

  • The other group lifted in the 1-3 rep range for the first 3 weeks, before lifting in the 8-12 rep range for the remaining 5 weeks (strength and hypertrophy training)

 

  • After 3 weeks, the hypertrophy group saw greater quad growth compared to the strength + hypertrophy group- as expected.

 

  • However, at the end of the 8 weeks, the strength + hypertrophy group saw superior growth compared to the hypertrophy only group.

 

Real world Applications:

 

  • The study supports the idea that, if you want to maximise muscle growth, then including a short strength phase prior to a hypertrophy phase may be beneficial.

 

  • However, there are plenty of other studies that show that a strength phase prior to a hypertrophy block shows no additional benefits. Therefore, it’s important to note that more research is required before this becomes reliable.