Author Archives: MarkG

Myth Busting 101

I can’t lift that it will make me huge!

By Mark Gallagher                                        29/02/2016

Ok, so you are the gym or a class and the weight you are lifting is getting easier and you could probably lift a bit more. So do you move up in weight or just stay where you are? Common sense would suggest you move up in weight and make it more difficult. However there seems to be a universal myth that lifting heavy weights will make you have big muscles and look like a bodybuilder. All I am saying is I WISH! I’d like it to be as easy as picking up a heavier weight and instantly putting on loads of muscle (that’s if I could pick the weight up in the first place). It’s my job to convince you that this is the case. So that’s what I am about to try and do. Stay with me!

So why should I lift heavier weights?

Well firstly if it’s safe to do so and you are finding it pretty comfortable at the weight you currently use then why not? I know that’s a pretty basic answer but sometimes most of the time keeping things super simple is the way forward. But on a more serious note there a couple of legitimate reasons as to why we should increase the weight, sets and reps when exercising on a regular basis. Here are my thoughts on the subject:

  1. Your body and everyone else’s for that matter is a smart piece of kit and adapts very quickly. So if you have been training for a while using the same weights your body adapts to make the task in hand easier and there is less impact on the body. Therefore your progress slows down, hence why we always see great progress with people who have just started as the body isn’t used to the exercise and has to adapt. So you need to keep pushing yourself to see adaptations and progress otherwise we will just plateau over time.
  2. Secondly a Woman doesn’t have the same testosterone levels as men when it comes to building muscle. So it would take females much longer and much more training and food to put on more muscle over time. Male and Female hormones work differently (as we all know) so as much as we have many of the same systems in the body some are different and result in Male and Female characteristics.

So lets get lifting!

Now it’s time to increase the weight you use next time you are at the gym. Even just a couple of kg’s or the next weight up from what you have been using previously. Here is a though…

“If we keep doing what we have always done, we will get what we always got.”

So lets challenge ourselves and not just go through the motions at the gym and in life.

Next time we will discuss Progressive Overload, not the sexiest of titles but it is directly linked to the topic of muscle building we have just went over.


Synergy Performance

I needed a break!

If you come to our gym then you will know I have just had a weeks holiday. It’s been 11 months since we opened the gym and it was just time for a break. I was starting to get tired. As most people do I didn’t think this would happen to me, we all think we are invincible, right?The early mornings and the late nights were starting to take their tole and the training every week for months on end meant my body was getting no real rest. Something had to give.
So I went away with family and friends and tried to get my mojo back. I think I have succeeded. I did no exercise (except carrying my 18 month year old son around the pool), didn’t focus too much on what I was eating, kept my phone in the safe in my room as much as possible and tried to get a nap or do some reading when my son had his nap. I now feel ready to get back into my training, my work and my life with renewed motivation and enthusiasm. You may be reading this and thinking I am telling you to don’t need to do as much or take a break. Not exactly. What I am saying is you need to find the balance in your life. We can’t be all work and no play. It’s about creating a balance that works for you. If you are struggling and feel like you have no time to yourself then pencil in some YOU time in the calendar and do whatever makes you happy. You may be looking for a fresh start, a change to you life. You maybe want to change the way you look and feel for the better. The balance works both ways.
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