Lift Gym

There are a few ways you can creating mechanical overload for progress in your:

1. Consistency. Without this your going nowhere fast! Show up every time... even if its going to be a sub-par day... they all add up!!

2. Effort. If you are not maxing out at least some of the work sets you do you will not achieve the hormonal response that we need to trigger mTORC/Growth

3. Overload. Again, if you are not adding reps and then weight to your movements. You will not send the signal to the body that it needs to adapt!

You don’t need a new program.�You need progression.
If the weight isn’t going up…�why would your body mass?

Mechanical overload = change.

No increase in stimulus�→ no reason to grow�→ no results

✔️ Lift heavier (over time)�
✔️ Slow it down. Own it.�
✔️ Track everything

Whatever threshold I aim for with a client lets say i'm doing Hypertrophy on Legs:

My threshold to induce the hypertrophy response is 10-12RM and i generally aim for three work sets like this in each movement... the rull of thumb that I like to utilise is, If i get three sets of 12RM which is at the top of the desired threshold I will put the weight up and take the reps down so that I am doing three sets of 10RM... and so on the story goes on and on and on and on..... this is the story of success and gains that we are looking for. You dont need to increase load with weight all of the time you can utilise rest time, negative rep pace, drop sets... they will all add upto Mechanical stress and therefor stimulating the process that is required for Hypertrophy. And then all you got to do is feed it a truck load of nutrients it requies to actually build the body some more Lean muscle...get the sleep right.... get the hydration right... rest in between sessions right.... its just all so easy!! said nobody ever!! 😅💪

Loving the ViBE at LiFT! Surrounded with some really awesome humans… feeling super lucky to have such great people around me! 😍



www.liftgym.com.au 🏋🏻‍♂️💪🏻🤓🫶🏻

I love getting it all done on a Sunday! a little bit of practice and it takes no time at all to keep get on top of the coming week. Great for your gains… great for time management and you know that you are on top of things so that if you get hit with any surprises… you are ready - steady - GO GO GO 🤓 😉





www.liftgym.com.au

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😉🏋🏻‍♂️💪🏻

It’s never too late to start your health and fitness journey. There are many aspects of the journey that can be looked at and explored. Here you see Jozef Marunaik, taking Sandy through some floor to ceiling ball work.

Sandy is 83 years of age and absolutely mind blowing on this apparatus. Through proper guidance and coaching anything can be achieved. If you don’t use it you definitely loose it. Stay sharp and keep up the discipline of conditioning yourself and you can be 83 years young and keeping yourself in optimal health, wellness and functionality🤩 well done Sandy 🙌🏻

Summer is at an end guys n galls!! 🥹😭 that was quick!! 😂

Seasons come and go and so do those promises to yourself to get into that new environment . Are you sitting on that promise to go get yourself fit, flexible and back in shape ?

Some people are out of there at the thought of walking into a place full of buffed, hyper people all competing for equipment and space!

I can absolutely get that and I can absolutely guarantee you that the vibe in LiFT is absolutely unique. We are a so different to the big commercial gyms in every way.

We are all about low key training success without the instagram influencers jumping around you with the lighting and camera crew🤦

I am so proud of what LiFT has become that I invite you to come and try it for yourself. I invite professional and well mannered individuals to come and see if all I say adds up 👌😉

If your feeling a bit over where you are training, or not doing anything in that regard and need into the right space to get you on track! DM me @ [email protected] and we can chat about how to get you moving in the right direction🤓🤩🏋️‍♀️ 🥗🤸🌯💪🥙😋



www.liftgym.com.au

to so I’m stripping all of those excess pounds from the festivities over the Hollidays and back in the zone! last week 2kg straight off the bat! Happy there😆… making some adjustments to the intermittent fasting this week but still being super strict… sticking to the 11-7 variable that I did last week but if I’m struggling with recovery out of that time zone I just eat tuna spring water or after training just eggs, zero carbs!!

Was good to have one of my favourite humans around to have a giggle with😍work that b***y!! 🏋🏻‍♂️💪🏻🙌🏻 😉


I hope everyone is getting stuck into the new year and setting some solid goals to focus on for your training, nutrition, personal and of course professional parts of your life!


if your looking for a new vibe in your training and nutrition and want to take it to the next level swing past for a and see if the at is what your looking for 😉👌🏻



www.liftgym.com.au 🏋🏻‍♂️💪🏻😉

#2023 🤓

I love a fresh new year... nothing beats a bit of downtime to reflect and reset... regroup and come into the New Year with new objectives... my personal life, my business, and of course my training.

🤓 Where did I do good!?

🤓 Where do I need to focus

🤓 Those little f**kups... 🤦‍♂️

= better

Set some goals on all these fronts and they can be small or huge goals but make sure you come in this year with some ideas of what you want to achieve and work fu***ng hard at achieving them!

***ngharder
🏋️‍♂️💪

liftgymsydney !!! 🏋️‍♂️ We would like to wish everyone a FANTASTIC festive season... (Coco & myself) 😉

Christmas and New year operational hours will remain the same all the way through this STORM of PARTY'S & DINNERS that will no dought put a DENT in all your HARD EARNT GAINS!! 🤓

Do yourself justice by letting your hair down and getting into the FESTIVE VIBE!! 🤩🎊🥂

LiFT GYMERS!! Do yourself ANOTHER JUSTICE... GET THAT BUTT BACK IN THE
G. Y. M ASAP🏋️‍♂️😝💪



https://liftgym.com.au/

https://liftgym.com.au/coaching/
https://liftgym.com.au/free-trial/

guys n galls!!!

😂

just had a crazy week of work and training so just to be organised and give myself less work in the kitchen while cooking breakfast this morning I just smashed out breakfast for my very busy weekend… simple and easy 👌🏻



www.liftgym.com.au

so the last few month have been crazy on a rehab front… spat the dummy big time… it was the craziest inflammation I have ever encountered… even worse than the knee!!!

year in year out… over many years without laying off of the always demanding more from my body and never really resting it from the constant load 🤓 🤦🏻‍♂️ anyways…

The point that I’m getting at is that over the last couple of years between the ups and downs of the situation that we all faced together (covid) etc… it had me doing some weak assed, lame sessions all the way though… it sucked!! Even though I’m the owner of a gym, you try motivating yourself in a space that is shut for everyone else… 🤌🏻👎🏻

I started getting back into the swing of things again… enjoying my own training then boom… rotator cuff 👎🤦🏻‍♂️😂

It’s feeling great now and I’m back to training and loving it 😊 hit three weeks of building up and this week was the first week where I had 5 sessions in and I feel fantastic…

When you pick a path of fitness/strength and conditioning… it’s constant hard work and discipline. All of the ONS and OFFS are all part of the journey… whether it’s a week or three months it doesn’t matter… your gains might seam like they have disappeared but mark my word they have not… they are only hiding and waiting for you to expose them again 😂 feels great to be back in the ZONE … both physically and mentally… it helps us 🤓

look after yourselves with hood fitness/strength and conditioning routine and stick to it! Get the nutrition on point and you can handle all the curve balls that life can through at you! 🧠💪🏻🏋️‍♂️🤸‍♀️😍

[email protected]