INCREASING MUSCLE SIZE WITH TIME UNDER TENSION (TUT) Posted on 14 July 202120 November 2021 by Michelle Jones If you’ve been weight training for a while, you may find yourself asking, ‘why have my muscles stopped growing?’ This is often followed by the statement ‘it’s strange because I’m adding more weight to my lifts every week so I know I’m getting stronger. The problem with that statement is this… If you’re bodybuilding, your mission objective is to increase the size of your muscles, not to become a power lifter, so don’t worry about the weight you are lifting or your muscle strength too much. TIME UNDER TENSION (TUT) So, why have your muscles stopped growing? The answer to this question is very simple: Your muscles need more TIME UNDER TENSION, not more weight… ‘Gaining size’ (hypertrophy training) and ‘getting stronger’ (strength training) are accomplished in two completely separate styles and methods of training. You can become stronger by adding more weight to your routine but this doesn’t necessarily mean you will gain any mass or size. The reason being that if you are lifting in a fashion where your tempo is too quick and your rest periods are too long, your muscles are under tension for a very short amount of time and then under no tension for too long whilst resting. INCREASE YOUR WEIGHTS Increasing your lifting weight is quite easily achieved if you are putting the hours in at the gym; all you need is a considerable amount of power and an explosive movement/technique to get the weight up. BUT, as previously mentioned, you will eventually hit a brick wall if you are training for size. So let’s look at how we can utilise TUT training to its full potential. Time under tension put simply is ‘the amount of time you put your muscles under tension for during exercise’. ADD MORE VOLUME You want to be adding more VOLUME to your sessions, so things like drop sets, negative reps, slowing down the tempo of your reps, not ‘locking out’ which will release the tension and shorter rest periods. You may have to decrease the weight you have been lifting but that isn’t a concern as you are not training for strength, so please don’t be concerned about this AND your sessions may finish quicker as your putting your muscles under tension for a more condensed period of time. SUGGESTED TRAINING An example of the variables and parameters to stick to for your training could be: VOLUME3 sets of 10 repetitions REST60 seconds INTENSITY65-75% of your one-rep-max TEMPO 3-1-4 (tempo is the 3 phases of a repetition, if you take a bench press for example the first phase of the lift will be 3 seconds, once you hit the peak hold for 1 second and then lower the weight for four seconds)
WHICH PROTEIN/SUPPLEMENT IS BEST? Posted on 14 July 20215 November 2021 by Michelle Jones If you are attending the gym regularly, you may want to supplement your workouts with protein or other supplement. Supplements can help with muscle repair, strength gain, and muscular atrophy (size gain). Whatever you use it for, supplemental protein can have a dramatic effect on the work you do. However, if you want to start taking protein or supplements, choosing the right one can be difficult. With so many different types and brands available, how are you to know which is right for you? We’ve put together a list of some supplement types out there, and outlined the advantages and disadvantages of each: WHEY PROTEIN Possibly the most popular of all proteins, whey protein is the standard supplement choice for many gym goers. Whey protein is normally used to increase size and strength without major gains in body mass. Whey protein is high in branched chain amino acids, and it can have a powerful anabolic effect on muscle growth. It’s perfect if you want to increase your power and strength without putting on the pounds. It can also be used to suppress hunger and help reduce body fat whilst retaining muscle. Whey protein comes in a variety of different flavours, and can normally be mixed into milk to make a milkshake or porridge, or can be mixed with water. SOY PROTEIN Often seen as a healthier alternative to whey protein, soy protein is made from soybean meal that has been dehulled and defatted. Scientifically, it is known as complete protein, as it provides all of the essential amino acids for human nutrition. Soy protein is free from dairy or animal protein, and is, therefore, popular amongst vegetarians and vegans. Soy protein can also lower cholesterol and the risk of heart disease, whilst supporting significant muscle gain without increasing body fat. Some people use soy protein alongside a whey protein plan, as they complement each other very well. As we have already noted, whey protein is high in branched chain amino acids, whereas soy protein provides high amounts of glutamine and arginine. CASEIN If you’re on a lower calorie diet, you can often come across issues with lean muscle mass loss. As you’re not supplying your body with enough calories to support all of your energy needs, you’ll end up using stored body tissues for energy instead. This is where casein will come in very useful. Casein has multiple benefits including improvements to dental protection and colon health. The higher calcium content in casein is also beneficial for total fat loss. One of casein’s benefits is that it provides amino acids at a slow and steady pace that last for hours. It’s widely known that muscles don’t build overnight. However, drinking a glass of casein-rich milk right before bed will work wonders. During sleep, the body is normally starved of nutrients, so a slow release protein such as casein is ideal for overnight recovery. CREATINE Creatine is somewhat of a controversial subject in health and fitness. Whilst many people have praised the dramatic effect it can have on your body, others insist that it can be detrimental and have nasty side effects. Creatine is typically bought in flavoured powders. Like most other workout supplements and proteins, creatine increases your body’s ability to produce energy. It is, therefore, used mainly in high intensity, explosive activities like weight lifting, sprinting, and throwing. It works by channelling water into your muscles, which stimulates protein synthesis at a faster rate. Athletes in these areas swear it works, and fast, but why the controversy, and what are the reported side effects? For starters, if you take creatine you will put on weight. Unlike some protein supplements, which aim to increase power without significant weight gain, creatine works by bulking out your muscles. It will also have a different effect on each person that takes it. Those who regularly eat red meat might not see such a noticeable effect, as red meat contains a fair amount of creatine. Vegetarians, however, may see a more dramatic effect, as they have a lower everyday intake of creatine. You should only take creatine if you have a heavy workout schedule, as you need to combine it with lots of exercise to see an effect. Additionally, anyone under eighteen should not take it, as scientists are not yet sure of the effects it might have on growing muscles and bones. Only you can make the right decision about which protein / supplement would best aid the work you do at easyGym. However, we hope this guide has provided a bit more direction! Remember, taking protein or other supplements is not a substitute for healthy eating, so keep up everything else you’ve been doing to stay healthy.
WHAT IS FUNCTIONAL TRAINING? Posted on 14 July 20215 November 2021 by Michelle Jones Functional Training has been around for decades, but today’s vast range of equipment has made it a top fitness trend! Some kit, such as swiss balls, punch bags, BOSU & medicine balls has been in gyms for years… but how about TRX, Plyometric boxes, ViPR, Battle ropes, Core & Bulgarian Bags, Sleds and Sled Tracks? easyGym has invested in functional kit to give our members the opportunity to have fun & spice up their workout! TRX Developed by a Navy SEAL Squadron Commander, TRX is a suspension trainer, which uses bodyweight to effectively work out! Core Bags These durable leather bags are used by our armed forces and are available in a range of weights. With easy-to-grip handles, core-strengthening exercises become much more interesting. Plyometric Boxes Plyometric boxes come in a variety of heights, allowing for jumping practice without the fear of scraping those shins if you don’t quite make it to the top. Bulgarian Bags A crescent shaped weighted bag that you swing around, and use your body to control its momentum! Kettle Bells Kettle bells are weights that looks like a basketball with a suitcase handle! Its centre of gravity extends further than the handle, making it an exceptional tool for ballistic exercises. Battle Ropes Essentially, a strong gym rope that is fixed at one end to offer a fun, dynamic and complete body workout in a matter of minutes. ViPRs Versatile in design, the ViPR is a long weighted rubber tube that can be slammed, lifted, thrown, stepped on or dragged. Sleds and Tracks Able to be loaded with as much weight as you can push along the track, our sleds are great for getting your entire body involved in the movement. TiYRs These large pieces of kit range from 40kg to 100kg and are great for tyre flips, fireman’s carries, plyometric jumps, and much more. Slam Balls While we normally ask members not to drop weights, that’s exactly what these very dense balls are meant for! Providing an additional measure of instability (they are filled with sand, after all), slam balls are great for getting stronger and keeping that heart rate up at the same time. All of our gyms are equipped with a Freedom Zone, which is home to all this kit and more! Our PACK45 workouts focus on functional training too, so join a workout or ask a member of our team for more information today!
MAKING SURE YOUR CARDIO DOESN’T HINDER YOUR STRENGTH GAIN Posted on 23 May 20215 November 2021 by GymEasy Think running is going to wither your muscles away? Think again. Combining cardio and strength training can actually up your gains. HOW CARDIO CAN BENEFIT STRENGTH TRAINING Low intensity running is one way to benefit your strength training. Short- to mid-distance steady runs increase blood flow to your muscles. On the other hand, long distance running can be intense and hard on your muscles and have the opposite effect of your strength training goals. High intensity interval training (HIIT) is another good cardio option to combine with strength training because it preserves that muscle you have worked hard for. While doing HIIT workouts, you will lose fat instead of muscle. HIIT is characterised by short bursts of very hard work. Basically, intense cardio or sprints for a short amount of time. A study called Endurance Exercise Training Enhances Local Sex Steroidogenesis in Skeletal Muscle found that in rats, aerobic exercise can help increase the conversion of muscular DHT (dihydrotestosterone), which is a key component in skeletal muscle atrophy (size increase). The rats were doing aerobic training five times per week for 30 minutes each time. This is something to keep in mind when planning your exercise routine. THE IMPORTANCE OF FOOD When combining running and strength training, you will need to keep an eye on how many calories are coming in versus how many calories you are burning. Burning too many calories will hinder your gains. Keep track of protein and carbs to fuel your muscles throughout your training. You will also need to make sure you eat enough healthy foods throughout the day to keep your energy up and help muscle growth. One way to make sure you get enough calories is to increase the amount so you eat the same amount you burn during your entire workout. An ideal amount would be two grams of protein per kilogram of body weight a day. As always, you should be eating enough of your fruit and vegetables, which is seven to nine servings a day. Not sure what to eat? Some good examples healthy foods include: Eggs Black beans Salmon Mixed green salad Whole grain bread Whole grain pasta Chicken Dark chocolate Tofu THINK ABOUT THE ORDER IN WHICH YOU TRAIN Some people will swear by running first where others will swear by strength training first. The right answer is what works for you. You want to train after your body has had somewhat of a break, but before muscle soreness sets in. For example, strength train and finish it off with a high intensity interval training workout for five to ten minutes when you are done. There is a sweet spot you need to find with your body. Another option is to do one program one day and the other program the next day. For example, strength train one day and run the following day. COMBINE RUNNING AND STRENGTH TRAINING The first thing you need to do before planning your program is get the right shoes for your activity, as this can help you train smarter and faster, and avoid injury. Running Shoes Guru has a good guide to help find the right shoes for you. Shoes are available for long distance running, strength training, and high intensity interval training, which is a good idea if you are combining running and strength training. Next, think about what time of program you want to do. A good example of HIIT is to run for 30, 60, or 90 seconds — one time — then rest for double the amount of the time you ran. For example, if you sprinted for 60 seconds rest for 120 then run again. An entire workout can last from 20 to 45 minutes. If HIIT isn’t your thing, running 30 minutes five times a week will do along with a strength training program. If you aren’t sure how to start out running, we have an article that can help you get started. FINAL THOUGHTS Running and strength training can enhance the progress of one another. Think about Olympian sprinters and how solid their muscles are. They do a variety of programs, including strength training and running, to increase their muscle gains. Get the right shoes and start on a running and strength training program for enhanced results of each activity.
