Hamish Bancroft - Personal Trainer Coffs Harbour

Balancing the time spent on training needs to be calculated in your training program so you are making the most of every session.

If you don't take enough time to rest between sets, you might accumulate more fatigue and not lift to your full potential to stimulate adequate hypertrophy response on your following sets, and this can become more important the more advanced you get.

So even if you are limited on time, a standard rest scheme should still be followed to make the most of your time spent in the gym 💪

Feeling lost in the gym?

You’re not the only one.

A lot of people want to get leaner, stronger, fitter, and more confident, but they get stuck because they’re not sure what exercises to do, how to train properly, how a bit of structure in their training can make the world of difference or where to start with nutrition.

That’s exactly what the Free Kickstart Session is for.

We’ll go through your training, movement, nutrition, and goals so you can walk away with clearer direction and a better idea of what your next steps should be.

No pressure.
No obligation.
Just clear guidance to help you get started properly.

Book your Free Kickstart Session through my website or click the link in bio.

When you bounce the weight at the bottom of a lift, you can reduce the amount of force the muscle has to produce to move the weight. That means you may also reduce the potential strength and muscle-building benefits of the rep.

It can also hide weak points in the bottom of the lift. For example, in a chest press, bouncing the weight can mean the pecs do not have to work as hard to produce force, which reduces their contribution to the movement.

So if the goal is to improve chest strength or build more muscle, this is probably something we want to avoid.

You may also increase your risk of injury by creating slack and losing tension in the lift.

If the main goal is simply to move as much weight as possible, then we might look at this differently.

There are many things that require 0 talent but if done repetitively to even a small degree of efficiency will pay off like a well-funded bank account over months and years

Here's a few you can start now with:
🔸Lifting weights 2-4 x per week
🔸Walking 20-40mins every 1-2 days
🔸Drinking 2.5L of water
🔸Sleeping a good 7 hours
🔸Listening to positive and inspirational people daily

Theres not a single person who can't invest a small amount of their time and limited energy today to achieving even 3/5 of the things on this list.

What are you doing that you would recommend?

HOW TO READ A NUTRITIONAL LABEL

The ingredients written in order determine which one has the most volume to the least volume

Example in the Ingredients photo: Wholegrains containing wheat, barley, rye, and corn make up 86% of the crispbread while SOY is the least amount as it is listed last

You want to avoid anything that has sugar or oil anywhere near the start of any ingredient list as you can be sure they will be easy to consume due to their taste, and they will likely be high in calories in general

WHAT ELSE TO LOOK OUT FOR

Watch out for packaged food that is high in serving sizes as they can use this tactic to make you think what you are eating is low in calories and potentially healthy, but it is likely quite the opposite, especially if sugar or oil is one of the main ingredients - In this example in photo 2 though it is mainly wholegrain so you will likely not eat yourself crazy before getting sick of them