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Muscle Building

Hypertrophy training focuses on increasing muscular size

Start my Journey

What ever you are thinking you are not alone in building muscle. Starting your journey can be difficult however with the knowledge of a personal trainer your journey can be more effective in a minimal time frame. Muscle building can be challenging as you have to make sure your nutrition and workout plan are effectually working together. Starting your journey couldn’t be easier with the guidance of a qualified and experienced personal trainer.

Supplement Plans

If after our initial questionnaire we cannot correct hormonal imbalances with nutrition, I can create a small short-term supplement plan for you to help muscle building. Supplement plans are tailored to the individual, you will be given a questionnaire which will need to be filled out then the final score will be taken and you will given a supplement protocol.

Workout Plan

After all the initial assessments of your consultation we then formulate a plan that works around your lifestyle to help muscle building. The first session you will have is a RAMP session, we then can predict what type of plan we will put you on.

Diet and Nutritional advice

Muscle building starts with consistency. When we first start speaking you will have to send me my fit pal screen records, your nutrition will then be tailored on your eating style. This is the most effective way to manage your nutrition and tailor daily or weekly depending on protocol.

Muscle building starts when you break down muscle tissue using high reps, TUT (time under tension) and other volume training to help either fill the muscle with as much blood as possible or make smaller micro tears within the muscle using heavier loads such as 10×10 or 5×5 training methods.

This means working the muscle to the point where lactate builds, and muscle suffers internal damage. Size increases occur when you rest, eat appropriately and the muscle repairs, growing larger in the process.
Some training methods are:
 
1. 25+ High rep endurance training
High-rep training makes your muscles capable of exerting themselves for longer periods of time. Endurance gives you more stamina when you train as well. Unless you’re doing a higher number of reps, you won’t develop muscular endurance.
2. Super sets
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises.
3. Antagonist super set
An antagonist superset is when you perform two exercises back to back of an opposing muscle group, think chest & back or bi’s and tri’s, with little to no rest in between.
4. Pre exhaust super set
Basically, it involves a compound exercise followed by an isolation exercise. 

All Round Athlete (@all.round.athlete) • Instagram photos and videos

5. Giant set
A giant set is a circuit of three or more moves for one bodypart performed one after another with little to no rest in between.

All Round Athlete (@all.round.athlete) • Instagram photos and videos

6. Rest Pause
Rest-pause is an intensity extending method that’s long been praised for its strength and hypertrophy benefits. It’s where you perform an exercise to technical failure. After your initial set, you pause briefly. This “rest period” is typically 15-30 seconds.

All Round Athlete (@all.round.athlete) • Instagram photos and videos

7. Cluster sets
With a cluster set, you take a 10- to 30-second rest interval between every rep, or every few reps, in each set. You’re still taking your traditional rest at the end of your set, too.
 
Example. You’ll do 4 sets of 6 total reps. Do 2 reps at a time. After each pair of reps, re-rack the bar and rest for 30 seconds. Then do another 2 reps. Re-rack it again and do another 2 reps.
8. Drop sets

A drop set is an advanced resistance training technique in which you focus on completing a set until failure — or the inability to do another repetition.

Then, you lighten the load by 10–30%, and repeat, with little to no rest in between sets. The goal is to maximize potential muscle gain.

9. Partials
Partial reps are exactly what they sound like — any repetition of a given exercise performed by omitting a portion of the range of motion.
10. Negatives
A negative repetition (negative rep) is the repetition of a technique in weight lifting in which the lifter performs the eccentric phase of a lift.
11. Cheating
Let’s start out by clarifying what cheat reps are. A cheat rep is when you change your technique to make an exercise easier. This includes things like using your legs or back to swing a weight up, cutting your range of motion short, or using momentum or a training partner to help you get past a sticking point. If you do anything that makes your exercise easier, it’s a form of cheating.
12. Isometric training
Isometric training is essentially a fancy way to categorize exercises that recruit muscles and exert tension without actually lengthening or shortening the muscle.
13. TUT (time under tension)
Time under tension (TUT) refers to the amount of time a muscle is held under tension or strain during an exercise set. 
14. Jump sets
“Jump Sets” which basically means pairing up 2 exercises for different muscle groups and performing sort of a ‘super set’ by jumping back and forth between the 2 exercises.
There may be more training methods I have missed out, each of these training methods can be used for hypertrophy.
Rest period is an important aspect of hypertrophy training, to stimulate the muscle, you need to make sure: you keep it under pressure, resting for too long will allow your muscle to recover; this will limit the overload principle giving your muscles no adaptation to change.

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The best project you will ever work on is you.

Primarily delivering personal training out of the prestigious Twist Gym in Surrey and covering the Surrey and London areas, Based in Epsom, Personal Trainer and Strength and Conditioning coach Jon Gomez is a dedicated, highly experienced fitness professional. He provides protocols supplementation and nutrition to support and show you tools you will need to recognise your untapped physical potential.

Working hours

Monday – Friday:
06:00 – 21:00

Saturday:
06:00 – 12:30

Sunday Closed

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