Megan Burchams Personal Training

Contact me for information about Personal training, you get weekly check ins, a new plan every 3 weeks, nutrition advice/guidance and 24/7 support! Contact me by DM or email: [email protected]

Offering free 30 minute PT taster sessions at pump gym in Colchester on a Tuesday and a Thursday, come get a trail run of what its like to train with me!!

I offer my clients nutrition advice/guidance based on their specific goals alongside a new training program every 3 weeks. If you’re interested, drop me a message or email me on: [email protected] for more details!

Progressive Overload ✖️

To get growth/tone in the muscle you must use the technique ‘Progressive Overlod’.
You can do this through adding in paused sets, 1&1/4 reps, rest pauses, drop sets, etc. The most common way to overlod the muscle is to simply, increase the load you are using by adding more weight over a prolonged period of time.
This could be done weekly, adjusting the rep ranges (i.e. I squatted 70kg for 5 reps x 4 sets reps last week, I’m going to increase the weight to 75kg this week and do 3 reps x 4 sets) or, you can increases the weight after each set like I did in this video.
I started at a weight I knew I could easily (ish) get 6 to 8 reps for, i then increased the weight by 2.5kg each time.
So it looked like this: 42.5kg x 8, 45kg x 6, 47.5kg x 6, 50kg x 4.
Now on the last set of 50kg, I felt a little tired and like I was going to loose form or not get the depth I wanted in the squat, so I stopped at 4 reps as it is more important to prioritise form over how heavy or how many reps you do on each set (that’s why you start at a weight you can do with good form and reach the rep range)💪🏻💪🏻

Quad focused lunges!

Want to grow/tone your quads? Try this variation out!

✖️ Placing your front foot on a elevated surface will increase your range of motion allowing for a greater stretch in the quad, this allows you to push your knee further over your toes which activates the quad muscle

✖️The 1 & 1/4 rep at the bottom of the movement increases the amount of time the quad is under tension, this increases the intensity of the exercise

If anyone’s interested in personal training, send me an email ([email protected]) or DM me 👌💪🏻