Articles from September 2015

This program is provided by Brad Turnbull, a past (2006) Mr Australia Runner-Up and a Personal Trainer who instructs his clients on Powertec equipment, and works with Sam’s Fitness, the Powertec distributor in Australia.This program is great for beginner or intermediate weight trainers. I even use this program myself if I have had an extended lay off from training. Working in the higher rep range allows you to work on your form and make sure that you are isolating and training the correct muscles. It also prepares your body for the more demanding programs ahead.Some weight trainers will think ..
Free Weights vs Pin-Loaded and Leverage Systems
Although levers have been used in weight training for many years-the T-bar apparatus is essentially a lever arm built into a basic frame structure-it wasn’t until the early 1980s that the first full line of leverage machines was developed. It consisted of approximately 10 machines that simulated mainly compound exercises, such as bench presses, squats and dips. (See definitions of compound and isolation exercises here) The machines were developed for the gym market and were popularized in places like Gold’s Gyms and Bally’s health clubs.The initial results were extremely positive. Over the nex..
The Bulgarian Split Squat (or Bulgarian Lunge) is a great exercise
One of the great exercises, with many aspects in its favour: hits more muscles more effectively than other leg exercises, is a great fat burner, and through its stretching aspects it promotes lower injury risk, to name a few.On the other hand, there are coaches who strongly recommend not raising your rear foot anything like as high as a bench, in fact 6 inches max is suggested. Many people have a lot of pleasure with it, so this article may help you understand it better...
Team Powertec Athlete Rob Riches walks us through a rear deltoid workout on the LeverGym . He takes an analytical approach to teaching proper form and progressive training methods..
The moment you lockout - that is, put all the stress on your bone structure, the stress is off the muscle and onto the joint. (And ligaments and tendons)  You should avoid it therefore. You want strength in the muscle so you don't get permanent damage elsewhere, after all.  So, don't lock out. Stop just short. Many people have painful memories (and the pain sometimes remains) from chipping a bit of bone at the last moment of a lift.But...there are times in many exercises, especially pulling movements, where the connective tissue benefits from strengthening and improved resilience. &n..
The Back Hyper Extension Exercise
Four out of five people suffer serious back pain at some stage of their lives. The hyperextension exercise is one exercise that can build lower back strength in a way that helps avoid this. There are right ways and wrong ways, and Powertec has a very popular machine to help you do it properly. Lets you do hyperextensions at many angles, including the standard 45 and 90 degree. It also permits perfect crunches, and has lots of adjustability in footplates, rollers and pads to suit any body shape positioning. There’s a weight limit of 225 kg!Here’s Powertec’s unit, available at Fitness and Leisur..
Ironmaster Super Bench is super for shoulders...how?
With 11 lockout angles – Inclines, Declines, Flat and Upright: 0, 5,10, 20, 30, 40, 50, 60, 70, 80 and 85 degrees you have a special level of flexibility. If you can bench press 50kg and shoulder press 25kg, shift the bench to a slight angle, say 5% and do the (almost) flat bench press. Then successively increase the angle over a few weeks and pretty soon you’ll have much more powerful shoulders.Much more difficult with other benches, most of which have many fewer angles.  (Here's the Super Bench)..
An Efficient Strength Training Program for Runners
From Matt Fitzgerald From Running.Competitor.comIt’s a puzzle. Research has clearly proven that strength training enhances running performance, even when running volume is reduced to make time for pumping iron. But most runners hate lifting weights. What to do?The best way to have your cake and eat it too here is to do very time-efficient strength workouts that give you meaningful benefits without keeping you in the gym so long you go nuts. Fortunately, that is possible. The following strength workout comprises just four exercises and can be done in less than 20 minutes. It works bec..
Your core muscles are those which control and stabilize your lower back, abdomen and hips.  They are the core of all strength and power movements, as well as the core muscular connection between your upper and lower body, and have become the focus of increased attention over recent years because of their pivotal relationship with effective performance of other major muscle groups, and the way they provide a powerful foundation for effective achievement in many sports and other functional areas.  A weak core muscle group increases injury and illness risk as well as reduced functional ..
We knew cardio training benefits verbal memory many years later; agility training improves thinking skills and memory, and now more tests show strength training benefits long-term memory…but here's...Resistance Training!..
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