The FITT House

The FITT House The F**T house is a semi private Personal training, small group training and class studio located in the heart of Wickford high street.

Ben Freeman & David Bottjer provide the community of Wickford with fun, inclusive and sustainable fitness methods.

16/09/2026

Sarah’s core challenge!

She makes it look easy… it’s not 😆 give it a try!

14/09/2026

In Japan they did an experiment on hypertrophy by training heavy with 5 reps and then doing a back off set of 20 and they found it had a huge hypertrophic response.

Charles Poliquin went one step further and developed lots of different heavy to light methods in light of this experiment.

Some of them I will share here:
15,12,10,15
10,8,6,10
10,8,6,20
8,6,4,12

Charles also developed a drop set called the Japanese drop set where you perform 3 sets with a weight for 6-8 reps and then on the 4th set you do a drop set to 25 reps. This allows you to keep the intensity very high even though you are aiming for a high rep finish.

The method I used here was similar to the original Japanese one and I used reps of 6 for 3 sets and then a back off of 20.

The reason this works so well is you are fatiguing the muscle at both ends of the strength curve, the heavy and the light/endurance. The pump in the target muscle is very hard to beat as it's fatigued and pumped at the same time.

Try it for yourself and see what results you can get.

12/09/2026

Challenge accepted Karen 😆

Apparently long arms help on this one 🤷‍♂️😆

11/09/2026

Although I respect the intent behind the comment, it’s not based in reality or facts and is a little bit misguided.

We shouldn’t compare ourselves to others just focus on our own tasks.

Don’t let this type of content demoralise or demotivate you focus on your own 24 hours, look to achieve small wins. Make the small wins consistent and you will turn them into your own personal success in the long run!

Sarah did a great job delivering her women's health workshop, me and Dave have actually learnt a lot from it.I thought I...
09/09/2026

Sarah did a great job delivering her women's health workshop, me and Dave have actually learnt a lot from it.

I thought I would share just a small part of what we learnt in the women's health workshop.

We will definitely be running another one in the near future and hope more of you can make it because the information Sarah shared was priceless.

07/09/2026

Core strength we hear this all the time and there are many different variations we can look at with this but today we are focusing on your inner core!

Hot hands a great way to take the traditional plank to the next level. Start with your feet wide to help with balance and as strength improves start to bring your feet closer together.

Copenhagen side plank a big step up from a side plank pushing the obliques to another level but also help with hip adduction strength and stability around the knee.

Rolling plank I think this was the creation from Stuart McGill. The key component of this movement is to not let your knees touch the floor as you transition from each position. The video is sped up slightly but the aim is 5-10s side plank into a 5s plank. Make sure you equal out the sides evenly as you start and finish on the same side.

Get these into your programme and start to feel how strong you can make your core.

05/09/2026

Ben is a very passionate coach, he can however sometimes be a little over enthusiastic 😆😆

Zinc is an essential nutrient your body needs and can only be got from food or supplementation.Zinc is necessary for the...
04/09/2026

Zinc is an essential nutrient your body needs and can only be got from food or supplementation.

Zinc is necessary for the activity of over 300 enzymes that aid in metabolism, digestion, nerve function, and many other processes.

It's critical for the development and function of immune cells and is fundamental to skin health, DNA synthesis and protein production.

Here is a list of foods you can get zinc from:
Pumpkin seeds
Almonds and cashews
Spinach
Oysters
Oats
Beef
Mushrooms
Yoghurt

02/09/2026

You don't have to lift heavy weights to build muscle!

The pre exhaust method is a great way of keeping the compound exercises lighter and still being able to keep intensity high for muscle building.

Do 2-4 reps of an isolation exercise before you train your compound lift, so for example:

Straight Arm Pulldowns before Lat Pulldowns
Cable Lateral Raises before DB Shoulder Press
DB Fly before Bench Press
Hamstring Leg Curls before Romanian Deadlifts

This is purely beneficial for building muscle if you want to increase your strength then you have to do the compound exercises first.

31/08/2026

Listen to your body over what you watch/Ai tells you to do.

This can work either way some days it will mean slow down a little others you will actually have more in the tank!

Use data & technology to assist you not make all your decisions for you 🤷‍♂️

Address

Rear Of 38 High Street
Wickford
SS129AZ

Telephone

+447800871190

Website

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