ASCND Fitness

Directions Website Contact the business

ASCND Fitness Welcome to ASCND FITNESS - Where You Will Learn How to Achieve Your Fitness Goals!

15/09/2026

Full ROM training has been highly debated over its benefits for muscle growth. While I agree the muscle building benefits were drastically overhyped

If you care about staying strong, mobile and capable for life, using full range of motion should be a priority in your weight training.

This won’t guarantee you don’t get injured but most injuries occur when muscles and joints are at their end range of motion.

When you gradually train at those end ranges of motion,
you’re developing your ability to produce and control force across more of your available range. Exposing your muscles, tendons and other connective tissues to this stress can develop your capacity to tolerate more challenging positions potentially reducing your risk of injury.

This matters because life doesn’t always happen in the positions you’re strongest in.

Athletic movements in particular are rarely performed in one predictable position.

This doesn’t mean forcing yourself into extreme positions or that full ROM is automatically better for every exercise or every situation. But The stronger you are across more ranges, the more capable you become at dealing with the unpredictable demands of sport, recreation and everyday life.

12/08/2026

My brain on day 1 of a diet…

4 fitness truths I wish I learned sooner:1. Micronutrient targets are more important than protein targetsProtein is impo...
04/02/2026

4 fitness truths I wish I learned sooner:

1. Micronutrient targets are more important than protein targets
Protein is important, but most people don’t need to obsess over it. Instead track your average intake of vitamins and minerals, I guarantee you are more likely to be deficient in those than protein.

2. Joint health and mobility is just as important as general strength training.
After experiencing certain injuries and general joint pain in recent years, I decided to do more direct connective tissue training and mobility work. I can confidently say that the difference in how I feel now is night and day. For anyone that is highly active, and deals with regular aches and pains, it is 100% worth the time commitment to specifically train your mobility and improve your tendon health.

3. If you are starving yourself for abs, you are doing it wrong.
Obviously you need to be in a calorie deficit to lower your body fat percentage. But If you are eating low calorie dense foods you will not feel like you are starving yourself, and the volume of food you can eat while losing weight is insane if you make smart choices.

4. Chasing “optimal” in fitness does more harm than good.
Fitness culture loves the idea that there’s one optimal way to train and eat, but there isn’t.
What’s called “optimal” will change depending on who you ask. The reality is there’s more than one way to train effectively and to have a healthy diet.
So stop looking for the most “optimal” way to do things, and start looking at the fundamental principles that all effective methods abide by, then choose which methods best aline with your individual preferences and needs. Everyone focuses on such small details thinking it will give them some massive leap in progress, but it really won’t. Cover the basics, and stay consistent that’s what actually works.

28/12/2025

Rules to live by if you want a SIX PACK but refuse to REMOVE FOODS.

1.
Follow the 80/20 rule. If 80% of the time you consume nutrient-dense whole foods, then you can save the other 20% for enjoyment without messing up anything. This will also help with diet adherence.

2.
Don’t ignore craving, answer them smartly
Completely Ignoring cravings will cause you to binge eat later down the line.
Either have the thing in moderation or make a macro-friendly version.
Control > restriction.

3.
Don’t skip social events, plan for them.
Fat loss should fit around your life not the other way round. That’s how you make a diet sustainable. You can do this pretty easily if you plan ahead by reducing calories days prior, and swapping certain food or drink options during the occasion. But if you have been consistent with your diet, occasionally having an off plan meal will not harm your progress.
Sustainability > perfection

4.
Don’t think of a diet as removing foods, think of it as building better habits, systems, and food awareness.
You don’t need to ban all “unhealthy foods”
You need a plan so you can be healthy and enjoy your diet.
If you planned your diet the same way you planned your finances, scheduled your meals the way you schedule your week, you would find it can be quite easy to have a healthy diet, lose weight and still eat foods you like.
Proper planning > will power.

If you want to take control of your diet in 2026, DM me the word “READY”. We can schedule a consultation and make a plan of action that works for you.

11/12/2025

A lot of people new to the gym believe you have to train super intensely to get results.

And while that is true in part, as you need to take working sets to muscular failure or a few reps shy in order to create an effective stimulus, that’s all that is needed. “Going beyond failure” with intensity techniques like drop sets or supersets of the same muscle group is not going to make the training more effective. Neither is making the workout harder by mixing in cardio, burpees, or 100s of push ups.

if you want to do this style of training simply for the mental challenge then that’s fair enough. But if you want to see substantial results and avoid wasted time for strength training or conditioning, you are best to train these separately.

Address

Edinburgh

Website

Alerts

Be the first to know and let us send you an email when ASCND Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to ASCND Fitness:

Shortcuts

Share

Category