TRAINING MUSCLE GROUPS – TRICEPS

Training Muscle Groups Series  – TRICEPS   ANATOMY  The Triceps muscle are made up of three different heads; Long Head, Medial Head and Lateral Head, all of which are responsible for extension of the elbow, and in the case of the Long Head, is also involved as a shoulder extensor due to its biarticular nature. The Lateral head is located on the outer portion of the arm and is quite often the easiest of the triceps heads to develop (most …

Frequency of Training: Is There a Best Way?

The following article on frequency of training is a series of excerpts Nick Mitchell contributed to a Men’s Health article (July 2011) on the best exercise protocols for differing frequencies of training. Frequency of Training: One workout a week I took a different tack from what MH originally wanted for a one session a week frequency of training, and looked at a very basic full body weights routine.  This is assuming muscle building, rather than fitness or fat loss is …

The Only Workout You Will Ever Need!

This article on the one best workout for fat loss and muscle building was originally written by Nick Mitchell for AskMen.com in 2007 a few months after a particularly horrible Charles Poliquin training session… At my London personal training gym we specialise in workouts that will hand your arse to you on a plate. Sweat drenched bodies crumpled up in broken heaps in the corner of the gym are a common site as we know that this is the only …

Breaking Strength Training Plateaus

The plateau effect occurs in strength training when one can no longer see improvements in their training intensity (as defined by _weight lifted”) or volume. The body cannot adapt to the attempted progression in overload and as a result strength stagnates and improvements in performance and aesthetics cease to occur. From the elite lifter to the novice fitness enthusiast a plateau can be both frustrating and de-motivating. If we are not progressively overloading the muscles with weight, reps, sets or …

The Top 5 Ways to Increase Testosterone Naturally

Testosterone is a much maligned thing. An excess of it is blamed on all sorts of aggressive, anti social behaviour, and even the poor old prostate unjustly points it’s finger at testosterone for all it’s problems in later life. True, the irrationalities of our youth can sometimes be blamed on a wild excess of testosterone, but a lack of wisdom and life experience also has more than a little to do with it too. And let’s not forget the vim …

Stress Beating Workouts

I believe in the power of positive thinking. There should be no room in our lives for either negative thoughts or negative people. However, we also need to live in the here and now, and right at this moment in time life can be pretty tough and stressful. We are living in startling times – record property declines, record stock market falls, rapidly rising unemployment, and the only growth business is in debt consolidation! The news is full of doom …

Look Good Naked: Glute Training

How to Look Good Naked Part II : Developing the Glutes This article on glute training was originally written for AskMen.com, however the information is 100% relevant for members of both sexes who want to tone, tighten and develop “winning glutes”! Of course, “winning glutes” may mean different things to different people, so at the risk of sounding like something from Cosmopolitan magazine let us agree that it means rounder, firmer, and perkier! I sometimes wonder whether we should rename …

Extend the Set For Greater Muscle Gains

Unfortunately it is all too common to see trainees give up on a set they could have easily finished. Half the problem is allowing negative thoughts into the mind. It is best to remain positive during the set or not to think at all. This article outlines techniques you can use to extend a set that would otherwise be over. Extended sets equal longer time under tension which in turn will lead to greater gains in hypertrophy and strength. Strength …

Hardcore Training – Chains!

By Nick Mitchell This is the original version of an article that Nick was asked to write for the May 2010 edition of Men’s Health magazine. Let me break this to you gently, science needs to catch up with the reality of real world gym training and physique improvement.  Those of us in the trenches know what works, and are often so far ahead of the curve that the “scientists” end up looking like Neanderthals in comparison.  One of the …

Developing Explosive Punching Power!

I have a number of competitive boxers and MMA specialists walking through my doors here at Ultimate Performance’s London Personal Training Gym. In 9 out of 10 cases they aren’t so interested in our more traditional personal training services where we concentrate on the refinement of body composition. In fact all they are generally interested in is how to get stronger. And to be more specific, they want to develop explosive strength whilst staying within a particular weight limit. So …

Making Weight For A Fight

The more important something is to us, the more we tend to obsess about it. It’s the human condition. Competitive fighters tend to take their lot very seriously, and as fight night approaches and the weigh-in looms large perspective tends to be lost and panic can set in. This really isn’t necessary, and any good sports conditioning coach should have his athlete ready and stress free, with both his eyes set on just one thing – knocking his opponent senseless …

Strength Training for Football: Improving Upon Perfection – How to Improve a Zidane!

Should Footballers Strength Train? If we examine the rather unmuscled physiques of many of today’s top football players (I am being kind, scrawny springs to mind when I think of half of the starting line up of any English Premiership team) we would be forgiven for thinking that football is in fact an endurance sport much akin to middle distance running. This is a fallacy exacerbated by the misinterpretation of a host of in game data, most notably the misguided …

Five Bodybuilding Tips to Boost your Training and Fat Loss

By Nick Mitchell 5 Bodybuilding Secrets to get you in beach shape in double quick time Bodybuilders often have a hard time of it. Set up as pariahs because of rampant drug usage, and ridiculed for their ridiculous fashion “sense” (genie pants and do rag anyone?!), any man who struts around with the old obligatory rolled up carpets under his armpits definitely has questionable social judgement. However, as ever with these things it’s the few misfits that give the rest …

Eccentric Weight Training To Beat Plateaus

Eccentric loading / eccentric weight training / eccentric lowering is the process of lengthening muscle tissue from the point of origin to the point of insertion (lowering the weight as opposed to raising it). Incorporating eccentric loading in training will benefit breaking through strength plateaus as well as aiding in a rehabilitation program. We use this as one of the key principles to ensure continued success with our personal training clients. Strength plateaus are caused through a few variables, but …

Ten Ways To Improve Your Bench Press

By Justin Maguire The measure of true ego and boasting rights in the gym: The Bench Press. Of all exercises in the gym the bench press is by far the most utilised. In order to increase your gym status one will have to look at postural positioning and technique to improve power and explosiveness. If we look at an exercise as a chain and each muscle involved in that exercise as a link, we may be able to create isolated …

Who Is The Best Online Personal Trainer For You!

Why online training can work for you – the best online personal trainer cuts through the noise! The internet is a blessing and a curse in regards to the amount of information available at our fingertips. Researching ideas on training and nutrition previously required a trip to the book store or library followed by many hours of reading. Even in those days there might have been 100 different books telling you 100 different things, confusing eh? Now compare the internet …

Hyperplasia

By Justin Maguire Controversy surrounding Hyperplasia (this is the creation of new muscle cells after puberty, as opposed to the standard thickening of existing muscle cells) in the physiological world is greater than ever. Traditionally scientist thought that hyperplasia only occurred mainly during puberty, once the cells had divided one was left with a set number of cells that could increase in size but not number.  Recent studies into nutrition and endocrinology have however shown a close relationship between growth …

The Top Ten Things & People To Avoid in the Gym!

This personal training article was first written by Nick Mitchell for AskMen.com. The Top Ten Things & People To Avoid in the Gym 1) People who are at the gym to make friends If your training takes more than an hour you are socialising more than you are working out. In between sets keep your head down, your mind focused, and take note that cortisol levels rise and testosterone levels drop off a cliff if you try to push a …

The Many Benefits of the Power Clean

Benefits of the power clean The power clean is, for the regular gym goer, probably the most versatile and accessible of the olympic lifts. Putting in the time to learn this movement correctly will pay off with improvements in body composition, strength and power.   What is a power clean? A power clean is a full-body movement in which the bar is lifted fast and explosively from the floor to a racked position on the front of the shoulders. The …

In-Season Training For Athletes (Part 1)

As the summer season ends and the fall sports season begins, thousands of athletes across the country begin reporting for pre-season conditioning personal training practices and double sessions. Whether Professional, Collegiate, or High School, many of these athletes will use the advise of strength coaches and personal trainers and report to practice in some of the best shapes of their athletic careers. After a rigorous off season consisting of weights, metabolic conditioning, Plyometrics, yoga, and any other means of performance …