In the last few weeks, your gym has probably been as packed as an IMAX theater with more strange creatures than Star Wars latest saga "The Force Awakens".
On a serious note though January is almost done, but in the past few weeks you've probably seen folks come into the gym raring to go like a Bull who is not going to give two f*cks …but they haven’t been lifting the iron in a long time (or they have, but not really making any real gains) you feel compelled (by the force of the dark Jedi) to do a heavy chest day, Why? because when you think a bit more .. it just doesn’t make sense... you’ve heard about the "Chewbacca theory” on South Park right?.
What is your One repetition maximum lift? (1RML) if you don’t know, get a Personal trainer to have a session with you & you can work it out.
From there, what's your fitness goal? is it Hypertrophy? (getting bigger), losing weight?, toning up? getting stronger? just be clear on what you want, then get a plan of action, with your trainer.
In the Video. ( click here to go to a facebook post)
I am doing a "Matrix workout" on the bench press, what is that? it’s lifting full & partial repetitions in a sequence at only 40% of my maximum lift, & this is for Hypertrophy/ & toning, by doing this you cumulatively recruit more and more "reserve" muscle fibers.
So lets see the breakdown, my (1RML) on the Bench press is currently 140kg, so 40% of that is 56kg, round it off to 55kg
(Bar is 20kg +10kg+ 5kg +2.5kg weight on each side)
My body weight is 95kg / 209lbs so that's 147% of my body weight to lift ratio.
How about you where do you fit in?, Personal training clients over the years in the city, I have experienced an average around 70% - 110% (males) of body weight to lift ratio & 40% - 90% (females) of body weight to lift ratio)
In the video you see me doing one set of 5 sets in total of (“C" Matrix Giant steps) with 90 sec rest in between sets...
5 full reps
1 half up
2 half down
3 full reps
4 half up
5 half down
6 full reps
There are plenty more ways to get to your fitness goals, if this post gets you thinking & empowered because you realise your coming to my page for ideas & help, that's great, please show your appreciation by clicking the like button & comment & share with respect , enjoy the festive season & each other ~S.A
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