Developing Your One Repetition Maximums Start by determining your 1 rep max (RM) for a muscle. That’s the maximum amount of weight you can lift for only 1 rep (that will be different for each muscle group and will change over time). Use that number to determine progression of weight. Note: As strength builds, your
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Developing Your Three Repetition Maximums
Developing Your Three Repetition Maximums Once again we recommend for rugby players under 18 years of age that you only use the three repetition maximum as your gauge for strength training using free weights – safety and care is your priority Start by determining your 3 rep max (RM) for each exercise or muscle group.
Continue readingSeven Basic Exercises in the Gym
The most frequent question we get asked in the gym—is how to structure a workout routine. With thousands of websites dedicated to fitness and health, it can be difficult to determine which sources are reliable. Fitness encompasses a huge spectrum of various types of exercise, from running to powerlifting and bodybuilding to CrossFit. Although some
Continue readingWhy we all hate Leg Days
Ah, leg day. Nobody likes leg day , why you ask, its damn hard and too often leads to D.O.M.S. Yes that annoying pain that we get after we feel the burn in the legs Its simple really leg day is no one’s favourite gym session. The reasons for that are simple, but enduring: your
Continue readingThe 5 Best Strength Training Exercises for Raw Beginners
The 5 Best Strength Training Exercises for Beginners Experts weigh in on where to start, how to build strength, and how to avoid injury. As stated earlier strength training can be intimidating for beginners, but the benefits can’t be beaten: more muscle, higher calorie burn, stronger bones and joints, better endurance, and reduced risk of injury during another
Continue readingYouth Resistance Training: When Should my child start ?
Youth Resistance Training: Should my child start weight training? Each year, a growing number of children join highly competitive sports. Three-year-olds are playing tennis. By age 8, kids are involved in select soccer. What’s next – golf for diaper dandies? With competitive sports on the rise, it seems everyone is looking for an edge. Parents are
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