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Free weights vs. Machines – Which one is better for muscle development?

Many people that are new to the gym are quickly impressed by the amount of machines available to help them achieve their bodybuilding goals. Machines have their advantages, however free weight exercises are superior for developing muscle size and tone. Machines are great for isolating and building strength for a specific muscle.

Why free weights?

One of the biggest advantages with using free weights is that they allow you to complete the exercise through a natural range of motion and it incorporates more stabiliser muscles. Free weight exercises usually incorporate compound movements, which use more than one muscle. It’s good because it maintains the balance on the muscles being used and gives your body a more balanced look. For example, if you are using dumbbells for a curl movement, you will incorporate the biceps and triceps, which will give a balanced look to your arms. Mike Chang from Six Pack Shortcuts explains the benefits of using machines and free weights in the video below.

Drawback to using free weights.

Many people that are new to using free weights immediately assume that the heavier the weight, the more their strength will develop. This is true only when the right technique is used. When using heavy free weights such as dumbbells and barbells, the person increases their risk of injury if their technique is poor. Furthermore, they won’t make any muscle gains because they aren’t contracting their muscles correctly.

Machines can help prevent injuries by forcing the person to perform one movement.…


How women can get the physique of an Olympic triple jumper.

If you have ever watched the women’s triple jump at the Olympic games, you would have seen athletes whose physical frames are slender, toned and feminine. Most of these athletes have the physique that most women dream of having. They train hard to condition their body for Olympic competition and to achieve their dream of winning an Olympic medal. However, the working class lady, stay at home mum or the ordinary girl next door can get a similar physique by doing an Olympic workout at home, work or your local gym.

In order for the athletes to maximise their performance, they need to do base training to condition their muscles for the intense workouts that will put their body through in the future. Below are the types of training that you will need to for the first 6 weeks of your training.

Condition your body by improving your stamina.

Building up your muscles stamina will allow you to push the boundaries with your training. Triple jumpers don’t usually need a lot of stamina compared to endurance athletes. However, the stamina should allow them to exert a high amount of power and intensity over a short period of time. (On the runway, this is usually no longer than 15 seconds)

The best way to improve your stamina is by doing cardiovascular training on the treadmill as a time trial or by setting a distance goal. Running on the track, road or cross-country helps, however you will be able to monitor your progress more accurately by running on a treadmill.…


Why is it important to use a power rack?

Are you one of those people who hears about power racks, but don’t fully understand the benefits of using one? There’s no need to worry because you are not alone. Many people see power racks being used in their gyms, but they don’t use it to its full potential. So we’re going to breakdown the benefits and the ways to use power racks to improve your weight training.

Power racks are important for your safety.

Most of the people that do weight training push themselves to failure. People that use heavy weights in their training need to make sure that they incorporate safety measures to avoid injury. The power rack is handy for those exercise that use the Olympic barbell and heavy weights. We have provided some examples below.

Squats

In this video, you will see an example of a guy squatting until failure without a spotter and then screaming for help so that he can get the weight off his back quickly.

In the video below, you will see a demonstration where the power rack is used to add more safety into the exercise.

As you can see, you can easily let go of the weight so that it will land on the rack or if you fall forward, the power rack will save you from getting any serious injuries.

Bench press

The bench press is a favourite with many gym goers, however many people make the critical mistake of benching heavy weights with the barbell without a spotter.…


Bikini body for summer

Summertime bikini body training tips for women that work in the office

As the weather starts to warm up, it’s time to start thinking about getting ready for summer. Temperatures in Australia should rise to over 30 degrees Celsius, providing ideal conditions for heading down to the beach or the pool. So if you are someone that wants to show off their curves, then you better start working towards that beach body ASAP.

Getting a killer bikini body seems challenging for those who work office jobs. However, with the right strategy you can get a great beach body in 12 weeks or less. All you need to do is:

To get the perfect beach body, you need to have:

Have less than 15% body fat. Have a toned bum. Have toned legs. Sculpt your body’s natural curls.

Here’s how to do it.

Monitor your calories.

The success of your training depends heavily on what you eat. If you fail to maintain a healthy diet that is free from junk, then it is unlikely that you will make any progress towards getting your bikini body.

Women generally consume 2000 calories a day and can maintain a minimum calorie consumption of 1200 calories a day. However, it is much better to burn the calories rather than to starve the calories from your body otherwise it will also affect your mental health.

You need to consume the right balance of proteins, fats and carbohydrates so your body will have enough energy to do the exercises and to maintain the mental energy for you to perform in your office job.…


Dumbbells

Dumbbell compound movements to sculpt a killer body in 3 months

When summer is around the corner, everyone wants to workout and get a killer body. For men, it is about getting size and definition. You can go to the gym and use machines, however compound exercise movements with free weights will allow you to build a more aesthetic-looking body in a quick amount of time.  Here are some compound exercises that you can do with dumbbells to sculpt a killer in as little as 3 months.

Arms

Biceps

There are a few variations of this exercise that you can do to build strength and size in your biceps.

Standing bicep curl.

Stand with dumbbells in both hands and then curl the dumbbells until your muscle contracts. It is important that tension is kept on the muscle at all times. When bringing the weight down, keep the tension on the muscle. This will incorporate your tricep muscle as well.

Hammer curls.

Similar to the standing bicep curl, you will curl the dumbbell across the body to your opposite shoulder. This movement will incorporate another area of the bicep, which should make the muscle grow and appear thicker.

Triceps

via GIPHY

Overhead tricep extension

Take one dumbbell and raise it over your head. Drop the weight down until your elbow is pointing upwards. From there, extend your arm upwards with the weight. Ensure that you have enough resistance to maintain tension on the muscle for 6 to 10 repetitions. Do 3 to 5 sets of these exercises.…


Bodybuilding

3 amazing body transformations – Tales of skinny guys transforming into a gladiator gods!

One of the most frustrating things for skinny guys that work out at the gym is that they put in the hard yards to bulk up, but they are still seen as being too skinny. Or even worse, they build no muscle at all. For many guys, it seems like there is no hope. However, there are several stories of skinny guys that invested in themselves and remained committed to achieving their physical goals. Their transformations are nothing short of amazing and they now radiate confidence and boldness, attracting the who’s who in their social circles and getting adulation from their peers. If you are a skinny guy that wants to bulk up, check out these transformation videos of these guys that built the perfect physique from a skinny frame.

Zach Zeiler

Zach was a skinny young man who was diagnosed with cancer at a young age. Rather than succumb to a tragic fate, he battled through chemotherapy to beat the cancer and channelled his energy into building muscle. After a couple of years, he transformed himself from a skinny, sick cancer patient to a shredded, muscular beast.

Jordan Federici

Jordan Federici was a skinny young 17 year old that only weighed 59kg by the time he finished school. He decided to bulk up with heavy weights training by doing power exercises such as bench press, squats, curls and tricep extensions. Within two years, his muscle mass had increased substantially to around 85 kg and his aesthetic look was immaculate.…


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