WBFF SYDNEY 2017 JOURNEY | BEN SIONG

WBFF SYDNEY 2017 JOURNEY | BEN SIONG

Aug 15 , 2017 
by ASP Admin

 

 

Director Ben recently competed in the WBFF Australia Sydney 2017 show and we are extremely proud of his journey! Here’s two videos to highlight part of his journey pre comp and post comp! Enjoy! 🙂

 

 

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

5 Winter Essentials to Stacking on Lean Mass | BEN SIONG

5 Winter Essentials to Stacking on Lean Mass | BEN SIONG

July 19 , 2017 
by ASP Admin

 

 

5 Winter Essentials to Stacking on Lean Mass

It’s that time of the year again where gym warriors start their annual ritual of ‘bulking up’.  With little opportunity to display the lean, chiseled six-pack forged over summer, winter has become a popular season for stacking on mass, building strength and a seemingly good excuse to be more relaxed with the diet. However, this ideal is often plagued with multiple challenges. Statistics have shown that the colder, gloomy months also promote a loss of workout motivation, an over-indulgence in carbohydrates, alcohol and comfort foods, as well as an increased likelihood of falling sick.

As such, keeping on top of your game over winter is crucial. Often, this can mean more than just working out and increasing your overall macronutrient intake. Because of the way foods are grown, manufactured and packaged nowadays, there is a loss of vital micronutrients, like vitamins, minerals and phytochemicals, that play a pivotal role in our muscular development and optimal health. The lack of these dietary essentials can stagnate your muscle-building efforts in the gym and set-you back for the upcoming summer.

So, if you are looking to avoid muscle-building plateaus and maximize your gains in the coming months, you will need to ensure that your diet continues to include a good balance of essential nutrients. Here are 5 key essentials that are guaranteed to help you build lean mass, optimize fat burn and keep you motivated in the weight room.

 

 

Vitamin D

This vitamin has been identified to have receptor sites within all of the body’s cells, making it crucial for life itself. In addition, research has also shown that supplementing your diet with vitamin D can help increase the size and strength of type 2 muscle fibers (these are fast-twitched muscle fibers most prone to growth), boost testosterone levels in men and maximize the body’s ability to build lean muscle mass. Vitamin D additionally helps in the elevation of mood, which is why we feel so much more motivated to train when it’s nice and sunny outside.

As Vitamin D is produced by the body’s response to direct sunlight, it’s more than likely that we will not produce enough of this vitamin throughout the winter moths. Ensure your levels are topped up and maintained by consuming a vitamin D supplement, two to three times per week and in larger doses.

Vitamin C

Vitamin C is a strong antioxidant, and has been shown to boost immune health, a factor that is directly correlated to one’s ability to build muscle. What’s more, by adding a minimum of 2 grams of vitamin C to your post workout shake, you can effectively reduce cortisol (the stress hormone) and aid muscle recovery. Numerous studies have also linked supplementation of vitamin C to increased levels of testosterone production, making it not just an anti-catabolic, but also an anabolic agent.

Probiotic

It is estimated that about 70% of our neurotransmitters are manufactured within our gut. From Serotonin, which regulates our mood, appetite and sexual function, to Neuropeptide Y, which influences our food choices and overall motivation, our gut is central to our thoughts, feelings and behaviours. By maintaining optimal gut function with a good, resistant probiotic, we are able to facilitate effective absorption of nutrients for muscle growth, as well as maintain a high level of motivation for training.

Zinc

Many of us do not consume enough zinc, especially from our diets. Zinc has a pivotal role to play in effective digestion and nutrient absorption. It also greatly influences the production of testosterone, a primary muscle-building hormone. Furthermore, zinc also acts as a primary aromatase agent, preventing free testosterone from converting into estrogen, a female hormone, within the body.

Carnitine

Carnitine is responsible for transporting fat into the cell to be used by the mitochondria (energy producing centres of the cell) in the production of energy. The increase of muscle carnitine levels has been shown to decrease visceral belly fat, improve performance by clearing lactate levels and maximize the body’s anabolic processes. It also helps with the body’s ability to handle sugar, and can thus acts as a buffer to the sugar spikes caused by those heavy carb meals over winter.

Acetyl-L carnitine, among other forms of carnitine, is the only form of carnitine to cross the blood-brain barrier and is best used as a brain energiser and mood elevator.

A carnitine supplement is best consumed pre-workout, and works best when it contains at least two different forms of carnitine so as to ensure optimal absorption and utilization by the body. Additionally, if you are aiming to fat burn, take in equal proportions of carnitine with an omega-3 oil, like a high quality fish oil.

 

Written by

Benjamin Siong

Founder and Master Strength Coach

Australian Strength Performance

 

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

 

Sissy Squats | BEN SIONG

Sissy Squats | BEN SIONG

July 19 , 2017 
by ASP Admin

 

 

 

 

The sissy squat is a great tool to zone in on VMO development, aka, the tear drop muscle that serves as a critical stabiliser for knee extension, overall knee capsule stability and speed development.

Here Director Ben is using the sissy squat as a finisher to his leg routine. Trust us, at the end of the session, just body weight itself is more than enough!

To ensure you exhaust all your fibres maximally, start by leaning your torso backwards to increase the loading on the eccentric movement. Once exhausted, immediately follow that with a ‘drop-set’ with more reps, now with your body closer to the pivot point, thus making the exercise easier.
This mechanical advantage technique effectively allows you to use your body position to change the loading without having to change the actual weight used 👌🏼💪🏻.

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

 

Paused Deadlifts | SHERYL LEE

Paused Deadlifts | SHERYL LEE

July 19 , 2017 
by ASP Admin

 

 

 

 

 

Paused Deadlifts – 120kg x 3.

 

Few things in life are more distressing than a long insufferable strength plateau. These Paused Deadlifts are currently one of Coach Sheryl favourite deadlift assistance exercises.\

She performed these in a descending rep scheme – 7 7 5 5 3 3. Sheryl was a bit more conservative with the weights here. The focus, instead, was on maintaining perfect positioning in the pause – hard quasi-isometric lat contraction and a nice neutral spine. What was meant to be a full 1-sec pause was more a 0.6 – time goes a lot quicker in our head sometimes.

Effectively, this increases the time under tension at your weakest point in the lift, and hence forces you to stay tight to control the weight.

Give these a go! You’ll find that once you slap the weight back on the bar, your technique on regular deadlifts will feel much crisper 👌

 

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

Tips to Improve Your Sleep | BRAYDON CADD

Tips to Improve Your Sleep | BRAYDON CADD

July 19 , 2017 
by ASP Admin

 

 

Tips to Improve Your Sleep

 

 

 

 

Feeling  stressed?

How’s your sleep?

Do you even relax bro?

Your priorities are wrong.

 

If you have limited money/time/effort supplements, put invest in your recovery.
Training hard and performing day in and day out is easy when you feel good.

 

Here’s a few of my favs in constant rotation:

 

– Magnesium, fixes everything. Fact. I personally take  Bioceuticals Muscleze and GABAmag from Trilogy Nutrition.

– Melatonin; darkness signaler in the body, also helps to reset/force adaptations in body clock. Has been shown to have some links to depression in people who are deficient in it.

– Inositol: a carb which functions as a powerful adaptogen, meaning it’s very effective and returning the body to baseline. Whether that mean turning down arousal or helping bump up energy! Also, some studies have shown Inositol to be as good, or better than both placebos and even as anti-depressants!

-Bonus points: As always, pro and pre biotics, because gut health is everything!

Also, try downloading flux on you laptop, or turning on the night mode on your phone before bed. It’s not as good as no electronic devices, but everything helps!

Remember, sleep is everything everyone!

 

 

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

Your choices, your mistakes, your lessons- Your Growth | SHARON LEE

Your choices, Your mistakes, Your lessons- Your Growth | SHARON LEE

July 10 , 2017 
by ASP Admin

 

 

Your choices, Your mistakes, Your lessons- Your Growth

 

 

Have you ever woken up in the morning questioning yourself and your capabilities? Why do you what you do? Are you good enough? Do you have what it takes to achieve your goals?

 

You made a mistake or you tripped up in work, life, or love. You’ve said the wrong thing, or didn’t come through with your end of the bargain.

 

You think, how did I let that happen? I can’t believe I did that, again. If only I could turn back time and undo them.

 

 

These aren’t the greatest feelings, it’s true. However, we live our lives in irony. Though we dislike how we feel having just tripped up, we continue to beat ourselves up way after the fact.

 

We cause our own suffering. Furthermore, we seem to forget that when we make mistakes, we grow. An atmosphere of growth is integral to happiness. So create happiness by seeing mistakes as true growth opportunities.

 

Although we have been told to live in the moment, I say we are not just living the present moment.

 

We are very much our past experiences and choices as well. Every choices we made leads us to who we are today and we must learn to use our past mistakes to yield a shiny new perspective and, in turn, create a new outcome. If we allow them, our mistakes can fuel our awareness. In helping us decide how to act and react in a fresh and fruitful way, they can bring us closer to happiness and further away from causing our own suffering.

 

If you are struggling today and you feel like made a mistake in life just remember, you are wiser today than yesterday. Though you might feel bad because you’re encountering the same or similar problem, this time it’s with a different view and varied perspective.

 

Accept where you are. You will immediately suffer less. Remember this is merely one moment in time. It only defines you and your worth if you choose to make it a defining moment.

Ask yourself, how can I respond from this higher place instead of causing myself pain? What can I do differently to grow from this? Remind yourself as many times as needed that you have a view. You hold wisdom. You have the power to turn your life around and make your dreams a reality.

 

Think it. Say it. Act on it. Let it create your new character.

 

Best regards,

Sharon Lee

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

GAIN MUSCLE THROUGH SAUNA | GEORGE MENELAOU

GAIN MUSCLE THROUGH SAUNA | GEORGE MENELAOU
July 7 , 2017 
by ASP Admin

 

 

POSSIBLY A NEW GREAT WAY TO GAIN MUSCLE

.

Study by Dr. Rhonda Patrick on heat conditioning from the sauna to gain muscle.

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HYPERTHERMIC CONDITIONING aka Sauna.

.

Endurance Enhancements

1. Increase blood flow to muscles

2. Increase blood flow to the heart

3. Allows body to regulate heat and stay cooler through sweat

4. Improve Endurance

5. Increase in Plasma Volume and increase in RBC count.

.

Increase Muscle Mass through 3 factors

 

1.Induction of Heat Shock Proteins

– Repair Damaged Proteins

– Present Oxidative Stress

– Increase Glutathione Production

– Prevent degradation of Proteins

– Increase net Protein Synthesis

– Decrease in Muscle Atrophy

2. Induction of Growth Hormone

– 2 x 20mins Sauna sessions at (176°F) boosts GH levels by 2-Fold

– 2 x 1hr Sauna session over 3 days (176°F) boosts GH levels by 16-Fold

Improving Insulin Sensitivity

– Decrease in Insulin Levels

– Improve Insulin Sensitivity

– Increase in Glucose (Glut-4) transporters in skeletal muscle.

 

3. HYPERTHERMIC CONDITIONING EFFECTS ON THE BRAIN

– Increase Norepinephrine, which improves attention and focus

– Increases Prolactin, which caused the brain to function faster

– Increases Brain Drive Neutropic Factor (BDNF) increase neurogenesis (growing new brain cells) and enhances learning/memory.

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

1 1/4 WALKING LUNGE | MITCH MCKENZIE

1 1/4 WALKING LUNGE | MITCH MCKENZIE
Jun 21, 2017 
by ASP Admin

 

 

Squatting and Lunges with knees past toes?

If your trainer tells you not to let your knees travel past your toes when squatting or lunging ask them why… Common answers being it is ‘bad for the knees’.

 

  • The highest compressive force on the knee is actually at 90 degree of flexion when squatting to parallel.

 

  • When you keep the knees behind toes, the greater the flexion at the hip leading to more stress at the low back (ie bending foward)

 

  • The knee travels foward past the toe every time you walk up/down stairs.

 

  • In Australia we sit down all day at work all day and sit down to 💩rather than squatting like in most asian countries which limits our normal Range of movement or ability to squat all the way down

 

  • Olympic weightlifters push their knees over their toe in every lift and have one of the lowest rate of knee injuries. * With the exception of some injuires and variations of powerlifting style squatting.

(This video shows a 1 1/4 style walking lunge in where the knee travel forward each rep & the hamstring contacts the calf placing more stress on the Vastus Medialis)

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

CLIENT PROGRESS

CLIENT PROGRESS | GEORGE MENELAOU
Jun 21, 2014
by ASP Admin

In my book progress is progress no matter how big or small. Chris a father of two, we embarked on a decision that being super shredded was not a priority, getting healthier, looking and feeling better and getter stronger was No. 1 on the list but most of all keeping up with his kids after a long day of work as a Carpenter.

 

So what we did:

1) Improve Gut Health by introducing Kefir, Super Greens, removing Milk, removing high Insulin Loading Carbs

2) Introduce more whole protein sources, eggs, chicken, fish, Kangaroo, fish like Salmon, barramundi, rockling.

3) Upper Fibrous carbs such as Broccoli, Spinach, Kale, Cauliflower

4) Reduce Starchy carbs such as Pasta, white rice, breads

5) Introduce more Fats such as butter, Olive Oil, nuts, fish

6) Create a better understanding of sleep and its benefits and improve from 5-6 hours to 6-7 hours of sleep

All this is aimed at improving on a lifestyle that is already overly stressed by making small changes on a weekly basis.

Training for Conditioning and Strength was a key factor to training.

Phase 1 we improve muscular imbalances

Phase 2 aim for Fat Loss and Hypertrophy

Phase 3 was a base introduction into stricter Hypertrophy

Phase 4 aim was Functional Hypertrophy to get stronger

Something that is quite common is parents not having the energy to keep up with their young and energetic children. At @trainasp we aim to improve somebody’s quality of life in some way whether it’s sleep, gut health, nutrition, strength, fat loss, gaining muscle, all geared to improving someone’s lifestyle.

A minimum of 2 but a maximum of 3 training sessions were performed every week over this period. Strength went up tremendously, the ability to consciously activate muscles improved, and Chris got leaner as well. By the end he deadlifted over 100kgs as well. Fantastic work mate!

 

MUSCLE HYPERTROPHY | HOW TO GROW MUSCLE EFFECTIVELY!

MUSCLE HYPERTROPHY | HOW TO GROW MUSCLE EFFECTIVELY!
April 24, 2014
by ASP Admin

What are the key factors we look at during training and program writing when looking at Muscle Hypertrophy (what causes muscle to grow)?

As always with these topics they are likely to generate questions and queries, so please feel free to Contact Us or post your questions, feedback, and experiences on our Facebook Page.

1. Mechanical Tension

It is unclear at what percentage of your 1RM you should work with in order to maximise muscle growth but it is best to work with different loads, as an example 85% of 1RM, or 70% of 1RM. It can vary and should always change every month. Time under tension also comes into this factor as you want to stimulate different fast and slow twitch muscle fibres for maximal growth.

2. Metabolic Stress

Is the cause of Metabolite build up normally due to mid to high rep exercises as your body gets into the breakdown of glucose for fuel. Metabolic stress can drive Hypertrophy and drives great Fibre recruitment and cell swelling.

3.Muscle Tear/Damage

Micro tears caused by muscle damage due to the stretch position and full range of motion.

These are factors of training, mechanical tension and TUT determines rep ranges, outside of training we can look to Nutrition and sleep for muscle growth.

Strength such as Powerlifting, speed strength such as Weightlifting and Functional Hypertrophy training are great ways of strengthening your body to give you the ability to put on muscle when getting back to Hypertrophy ranges.

5 Tips To Get You Squatting Deeper

5 TIPS TO GET YOU
SQUATTING DEEPER
April 24, 2014
by ASP Admin

Following our recent post discussing the benefits of squatting squat ‘arse to grass’ we have here a much-needed follow up post providing five tips for HOW you can perform such an essential, but somewhat difficult exercise, and safely. As always with these topics they are likely to generate questions and queries, so please feel free to Contact Us or post your questions, feedback, and experiences on our Facebook Page.

1. Stretch Your Calves

Often the main reason you may not able to go deeper in your squats is tight calves. Try loosening up your calves using an isometric stretch on a leg press – holding each stretch at the lowest position for a minimum of 20 seconds and changing the position of your feet from pointing inwards, neutral and outwards.

2. Elevate Your Heels

By elevating your heels on a platform, you shorten the calf muscles and push the knees forward. This allows your body to be kept more upright as you move deeper into the squat, and also has the added advantage of making the squat a more quad dominant exercise.

3. Stretch Your Lower Back

A tight lower back can often cause your back to round as you descend into the squat, putting unnecessary stain on the lumbar erectors. Performing supine windmills beforehand can help loosen the back muscles, facilitating a deeper and more effective squat.w to get a better night’s sleep! In the meantime, sleep tight!

4. Widen Your Stance

Place your feet slightly wider than your hips, and turn your feet slightly (10-15 degrees) outwards. This creates a greater degree of movement for the femur (thigh bone), at the hip joint, allowing you to squat past a ‘parallel thigh’ position. Anatomically, this position tends to be more ‘natural’ and further activates the strong gluteal muscles, enabling you to lift a heavier load with increased stability.

5. Squat With Chains

Using training aids like chains are useful not only in overloading the squat at the top, but also assisting in deepening the range of movement at the bottom of the exercise.

Squatting Arse To Grass– Why Should We Do It?

SQUATTING ARSE TO GRASS
– WHY SHOULD WE DO IT?
April 7, 2014
by ASP Admin

All too often we are taught to limit our squatting to just below parallel rather than perform full ‘arse to grass’ squats, because it is a ‘safer alternative’. The main argument being that a full squat places a lot more stress on our knees and ligaments.

While from a static anatomical standpoint, this argument is seemingly true, our body actually behaves different in a dynamic movement under load. For example, supporting structures like cartilage and ligaments work to dissipate the intensification of stress on joints. On sensing the increased load, stretch receptor cells in the joint alert the brain to increase the muscular and ligamentous stability in and around the joint capsule, thus preventing injury.

There are circumstances a full squat would not be initially advised, such as for individuals with disintegrated or damaged knee cartilage, post knee operation patients, or individuals with disc bulges or spinal issues. In the majority of clients with knee issues though, it is ironically their years of half squatting, poor technique and the lack of full squatting that forms the root of their problem.

The Benefits

So, if a full Range Of Motion (ROM) squat is not bad for us, what exactly are the advantages of performing such an exercise?

  • Recent research has shown that full ROM squats help to strengthen the ligaments around the knees, and maintain the capsule integrity.
  • Squatting through a full range of motion helps to minimise imbalances of the quadriceps muscles by forcing the muscles to work through the lower half of its movement capacity, as well as reduce imbalances between the quadriceps and hamstrings.
  • It encourages optimal muscle recruitment and activation over a larger range of motion, leading to better quadriceps development.
  • Deep squatting helps to activate the lower fibers of the Vastus Medialis Oblique (VMO), which serve a critical purpose of stabilizing the knee during movements like running and jumping.
  • Full squatting is an instinctive movement pattern of the body, like walking or breathing. For example, perfect squatting techniques are best observed in children, who perform the exercise with ease and without instruction.
  • It can help to eliminate knee pain caused by patella-femoral tracking syndrome which ironically can be caused by muscular imbalances and tight iliotibial band as a result of partial squatting.