21/11/2024
How Hard Should You Be Pushing for Muscle Growth?
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When it comes to building muscle, **how close you get to failure** during your sets can make all the difference.
✅ **What is “failure”?** It’s the point where you can no longer complete a rep with good form, no matter how hard you try. Research shows that to maximize muscle growth, you need to train close enough to failure to fully recruit your muscle fibers.
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# # # **Why Most People Fall Short**
Many gym-goers stop too early—sometimes 4 or even 5 reps shy of failure—because it _feels_ hard. But the truth is, those last 2-3 reps, where your muscles are burning and slowing down, are where growth happens.
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# # # **How Can You Tell If You’re Close Enough?**
Here’s a simple test:
- If you finish a set and feel like you could easily do 5+ more reps, you’re stopping too soon.
- The last rep of your set should feel like a real struggle while still maintaining good form.
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# # # **Training Smart**
Training to failure isn’t just about lifting as heavy as possible—it’s about:
1. Maintaining proper form to avoid injury.
2. Knowing when to stop to prevent overtraining.
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**Pro Tip:** Training this way takes focus and practice. Having someone guide you during those tough sets can help you push safely and effectively.
💬 How close to failure do you think you’re training?
Comment below!
22/10/2022
Sengkang Home Gym is still operating and will continue to do so.
It has come to my attention that the lack of new updates/posts has started to mislead people into thinking that Sengkang Home Gym might not be operating anymore.
So here’s a short one, on the topic of happiness.
It should come as no surprise by now, that exercising creates positive effects on your mood, your sleep, and your self-esteem even, among many other positive benefits.
It has been popularly said that if we can manage to package exercising into a pill, it would be the best selling one, improving our mental and physical health.
Yes, exercising makes us happier, and having a habit of exercising/being a lifelong exerciser can directly and indirectly improve our quality of life.
When we exercise, our body produces endorphins, serotonin, norepinephrine, BDNF, and dopamine, the reward chemical.
All of which directly improves our mood.
But it doesn’t stop just there, exercising also serves to take away the bad stuff as well, by lowering the levels of cortisol and adrenaline in the body, which at high level, can cause us to feel stressed out and jumpy.
The more you exercise, the better your body get at exercising, moving.
Being mobile, having a body strong and functional enough, enables us to do the activities that makes life fun and worth living.
Playing around with your kids/grandkids, keeping up with their high levels of energy.
Going on trips and trying out all the different activities they offer there - mountaineering, skiing etc.
Even walking, which a more than huge amount of it will be required when you’re touring around the world in an attempt to witness the seven wonders of the world with your own pair of eyes.
Take active individuals and reduce their level of exercise. Within as little as two weeks, fatigue and negative mood begin to set in. Take unhappy individuals and randomly assign them to exercise classes (thirty minutes, three times a week) or no such classes. On average, the exercisers will experience a loss of misery, whereas their inactive associates conserve it. The mood-raising effect of exercise is approximately as powerful as medication or psychotherapy.
Lastly, as this is still a page of business - if you’re unsure on how you can start exercising towards a happy life, or maybe you just need someone to babysit you when you’re just starting out.
Please do not hesitate to reach out to me today through message/WhatsApp at 9129 2967 to enquire about personal training.
Nikolas
07/06/2022
Enquire directly through whatsapp for a quicker reply :)
18/06/2020
Ever wondered how resistance training helps to tone up your body? Here's one of the many reasons why.
Studies have shown that when overloading is involved in your resistance training, your metabolism rate experiences an increment of almost 10% for the next 72 hours, for repairing and remodeling purposes.
That's equivalent to calories burnt for an additional 20 minutes of light jogging for the next 3 days, all while doing nothing!
P.S. Sengkang home gym will be resuming operation this Saturday :)
25/12/2019
Weight loss tip:
Instead of burning calories through only cardio and gym sessions, people who are looking to lose weight should also look into increasing their activity level.
Might not be known to all, but our activity level actually contributes up to 20%-30% of our total calories burnt in a day!
Example of ways to increasing your activity level:
- More housework (Eg. vacuuming the house)
- Choose to take the stairs instead of the lift
- More steps! (Eg. Walking 1 to 3 bus stops to the mrt instead of taking the bus over.)
- Consider playing games (Eg. catching / badminton) with your kids through the weekends. Bonus: It helps to improve your bond with them too! :)
22/08/2022
25/12/2019