Aaron Acraman Personal Training - AAPT

📆 MASTER YOUR TRAINING WITH STEP-BY-STEP PERIODIZATION! 💪🔁

🏋️‍♀️ Are you ready to take your fitness journey to the next level? Let's dive into the art of periodization and learn how to structure your training program for ultimate success! 📈

Step 1️⃣: Define Your Goals 🎯
Identify your specific fitness objectives. Whether it's building muscle, increasing strength, improving endurance, or enhancing overall performance, clarity is key to designing an effective periodized plan.

Step 2️⃣: Plan Your Training Cycles 📅
Divide your training program into distinct cycles or phases. Common phases include:
🔹 Hypertrophy Phase: Focus on building muscle mass with moderate to high volume and moderate intensity.
🔹 Strength Phase: Prioritize strength gains with lower volume and higher intensity.
🔹 Power Phase: Emphasize explosive movements and maximize power output.
🔹 Deload Phase: Allow for recovery and prevent overtraining by reducing volume and intensity.

Step 3️⃣: Set the Duration of Each Phase ⏳
Determine the length of each training phase. This can vary depending on factors such as your training experience, goals, and recovery capacity. Typically, each phase lasts anywhere from 2 to 6 weeks.

Step 4️⃣: Adjust Intensity and Volume 📊
Gradually increase the intensity and volume within each phase. Start with lower intensity and higher volume in the early stages, and progress to higher intensity and lower volume as the phase advances. This progressive overload stimulates adaptation and growth.

Step 5️⃣: Incorporate Variation 🔄
Introduce exercise variations, rep ranges, tempos, and training methods within each phase. This helps prevent plateaus, keeps your workouts interesting, and ensures you target different muscle fibers and energy systems.

Step 6️⃣: Monitor and Track Progress 📝
Keep a detailed training log to track your progress, including weights lifted, repetitions performed, and subjective feedback. Regularly evaluate your performance and make adjustments as needed to stay on track with your goals.

Step 7️⃣: Recovery and Deload Weeks 🛌
Include scheduled recovery and deload weeks to allow your body to rest, repair, and avoid overtraining. These breaks ar

💪 BREAKING BARRIERS: HEAVY LIFTING FOR WOMEN! 🌟🏋️‍♀️

🔥 Ladies, it's time to shatter the stereotypes and embrace the incredible benefits of heavy lifting! 💪✨ Don't be afraid to step into the weight room and unleash your strength. Here's why heavy lifting is amazing for women too:

1️⃣ Build Strong, Toned Muscles 💥
Heavy lifting challenges your muscles in ways that cardio alone can't. By lifting heavy weights, you stimulate muscle growth and increase muscle density, resulting in beautifully sculpted and defined muscles. Embrace the power of strength!

2️⃣ Skyrocket Your Metabolism ⚡️
Did you know that muscle burns more calories than fat? By incorporating heavy lifting into your routine, you'll boost your metabolic rate and continue burning calories even after your workout. It's a win-win for your fitness goals!

3️⃣ Enhance Bone Density 🦴
As women, we're more prone to osteoporosis and bone density loss as we age. But fear not! Heavy lifting is a fantastic way to combat this. The stress placed on your bones during heavy lifting stimulates bone growth and helps maintain strong and healthy bones for years to come.

4️⃣ Boost Confidence & Empowerment 🌟
There's nothing quite like the feeling of conquering a heavy lift. The sense of accomplishment and empowerment that comes from challenging yourself and surpassing your own limits is absolutely priceless. Strong is the new sexy!

5️⃣ Functional Strength for Everyday Life 💪
Heavy lifting builds functional strength that carries over into everyday activities. From lifting groceries to moving furniture, you'll feel stronger, more capable, and ready to take on any physical challenge that comes your way. Life becomes a little easier!

6️⃣ Mental Strength & Resilience 🧠💥
Heavy lifting isn't just about physical gains; it also builds mental fortitude. The determination, focus, and discipline required to lift heavy weights translate into other areas of life, empowering you to overcome obstacles and be your best self.

🌟 Ladies, it's time to break the barriers and embrace the power of heavy lifting. Unleash your strength, transform your body, and show the world what you're made of! 💪💃

Training splits.

Popular topic and something I often get asked. The simple answer is... it depends. There are a number of different reasons why you would choose one over another but it would take too long to put into one post. I want to outline some of them which I have personally done and periodised with clients. One basic reason is because of the amount of days your able to train. These are:

Upper/Lower
Push/Pull/Legs
Full body
Individual muscle groups
Pull/Push/Legs x2

All of the above still need rest days as your recovery is just as important.

Have a great Friday everyone and if you'd like more information which would suit you best, then contact me via the options on my profile!

Listing my 5 favourite protein sources and the rough protein amount per 100g.
1 - Chicken Breast
This can be made into lots of different meals or can even be put on its own (please season it) A tip when cooking chicken - DO NOT BLITZ IT ON AN OPEN TRAY. Average protein amount per 100g: 31g

2 - Kvarg (protein yoghurt)
This yoghurt is an amazing snack to have! 83 calories and for the whole pot you get 15g protein! There's lots of different flavours available. Protein amount per 100g: 10g

3 - 5% Fat beef mince
Amazing with baked beans or even making a chilli dish can spice things up! In a 100g serving its 124 kcals, and protein amount is 20.8g

4 - Serious protein, protein powder
Amazing on its own with water but if you want to add extra calories milk/oats/peanut butter/banana are just a few ingredients to add. Calories per scoop are 114.3 and the protein amount per scoop is 23.7g

5 - Cashew nuts
Taste so good HOWEVER, extremely high in calories and essential fats. If you want to add extra calories to this then choose honey-roasted cashew nuts. Calories per 100g is 553 kcals and 18.2g of protein.

These are just a few examples of protein intake however they are just my 5 favourite sources. Send me a message of your favourite protein source.

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Draw will be done THIS SUNDAY!
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Good luck everyone!!

Back at it!
Today's session decided to go for a light session with to brush the cobwebs off. Turned into a back and arm day. Bring on tomorrow 👌💪

Quick one today but wanted to get something done!
It consisted of:
👉 Back squat
👉 Close grip chin ups (these are brutal by the way)
👉 Pec fly
👉 Walking lunges
👉 Romanian deadlift
👉 Facepulls
👉 Calf raises

My phalanges(asked for a random word in the office) hurt after the chin ups

Shoutout to for finally getting over the line! Well done to you and 👏