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Category Archives for "Training"

Fit For Christmas Iron Paradise Fitness

Fit For Christmas: 8 Ways to Stay In Shape During The Holidays

8 Top Tips To Enjoy The Holidays And Stay Fit For Christmas Without Undoing All Your Hard Work.

Staying healthy and fit for Christmas doesn't have to be as believable as Santa himself. Find out how to stay on track over the holiday season and not turn into a Human Mince Pie…

If you hadn’t realised already, Christmas is just around the corner.  And the thought go trying to stay fit over the Christmas and New Year period might be a little bit of a mind f*ck! Well it doesn’t need to be. With just a few simple tips, staying fit for Christmas can be a reality…

Thinking about staying fit for Christmas, might have you in two minds. On the one hand you think “f*ck it” and are prepared for the complete blow out. On the other hand, you might be thinking about being so strict you skip dinner altogether and stick to your trusty Tupperware. Or maybe you’re somewhere in the middle.

Either way, temptation is at every turn and a calorie deficit could be the hardest thing to maintain. So that's why I've got 8 top tips for you to stay fit for Christmas. Follow these and take the worry out of the festive season. Trust me, they’ll stop you turning into a human mince pie and keep things on the rails over the next couple of weeks.

So let’s start unwrapping this early Christmas present…

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Exercise Order Iron Paradise Fitness Training Nutrition Articles

Exercise Order: Does It Matter For Hypertrophy?

Here's All You Need To Know About Exercise Order And How To Structure Your Training To Build Muscle

You're reading this because you want to build muscle. And in the process of creating your training programme, you question if exercise order really matters. In this article, you'll get the answer to that question, as well as the science behind it.

The truth is, exercise order is an important, yet under-appreciated variable in any training programme. While it's not as important as exercise selection and progressive overload, it's something not to be ignored.

Get exercise order wrong and you can compromise your ability to lift more weight and do more reps. So, there's an argument to say exercise order could be a limiting factor on progressive overload, if not considered.

If you're guilty of meandering from machine to machine, doing whatever you feel like, then STOP!

Take 5 minutes to read this article. It's going to save you the frustration of wondering why you're never making progress, month after month.

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Rest Between Sets Iron Paradise Fitness

Is It Ok To Workout With Sore Muscles?

Is It Ok To Workout With Sore Muscles, Or Are You Doing More Harm Than Good?

Should you workout with sore muscles? This is the question you'll get the definitive answer to in this article.

To some, training with soreness is a badge of honour. The bro "code of the road." After all, if you're not sore ALL the time, do you even lift, brah?

So is a workout with sore muscles something you have deal with?

Sink a few 'man-up' pills, a little 'pull yourself together' juice, and just do it? Or is there another way? A smarter way to train?

Here's what you're about to discover in this article.

  • Why soreness isn't the only marker of recovery.
  • What to do if your programme says to train, but every muscle is sore.
  • How to adjust your programme if you decide not to workout with sore muscles.

So if that sounds like the information you're looking for, read on.

But promise me to read the whole thing. Don't be tempted to skip around to the juicy bits. Because, trust me, if this article have orifices, knowledge juice would be gushing from them all.

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Full Range Of Tension Iron Paradise Fitness Training And Nutrition Articles

Full Range Of Tension: Is This The Optimal Way To Build Muscle?

Ditch Full Range Of Motion And Constant Tension. Get The Best Of Both Worlds With Full Range Of Tension

Full range of tension isn't a term you will have heard before. But it could revolutionise your training and help you build more muscle. So for that reason alone, it's worth listening to what I've got to say.

In this article you'll discover the theory behind the full range of tension concept. More importantly, by the end of the article you'll know whether or not it's an approach to training worth considering.

So, if you're interested in building more muscle in the most efficient way possible, read on.

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Benefits Of Caffeine Iron Paradise Fitness

How Long Should You Rest Between Sets To Build Muscle?

Here's What The Science Says About How Long You Should Rest Between Sets If You Want To Build Muscle

If you want to know what the latest research says about the optimal amount of rest between sets, then read on. Because, in this article you'll discover the difference between the bro-science and science-science.

Here's the key takeaways from the article:

  • Gym folklore is outdated bro-science. And the rigid rules around rest intervals have no basis in science.
  • Researchers compared 1 minute and 3 minute rest intervals across a number of different exercises. Assessing their impact on strength, size, and endurance.
  • Participants taking the longer rest between sets build significantly more muscle and saw improvements in strength.
  • If your goal is to build muscle, then incorporating a longer rest between sets will be advantageous.

So, if you want the detail on those points, start reading.

And if you take a slightly longer rest between sets, you might even be able to read the whole thing. And by all accounts, that should be good for the gains.

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How Much Muscle Iron Paradise Fitness

How Much Muscle Can You Gain Naturally? (With A Calculator)

Here's How Much Muscle You Can Gain Naturally, Including A Free 'Genetic Potential' Calculator 

"How much muscle can I gain naturally?" A question every person with even a passing interest in fitness has asked. But what's the answer?

Most will say it's impossible to say. There's too many variables. And, of course, "...it depends."

And while it's not an exact science, there is a way of assessing your genetic potential and how much muscle you can build.

In this article, you'll discover what defines your genetic potential, how to calculate how much muscle you can gain, and how to fulfil that potential. With that said, here's what the article covers:

  • The factors that define your genetic potential.
  • 2 online calculators to help you easily work out how much muscle you can potentially build naturally.
  • A method for assessing if your goals are achievable without drug enhancement.
  • A guide on how to determine if your favourite social media personality is as drug-free as they claim.
  • Another online calculator to help you determine how much muscle you can build in a year.

So, if you want to find out more, read on.

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Improve Your Bench Press Iron Paradise Fitness

How To Improve Your Bench Press In 5 Simple Steps

If You Want To Improve Your Bench Press And Build A Set Of Pecs To Be Proud Of, You Need To Read This Article

So you want to improve your bench press?

You want to feel bigger, stronger, and strut through the gym with pride. Impressing your friends with a three-figure lift.

But you've hit a brick wall.

When you started, the numbers kept climbing effortlessly. You barely had to try.

Now, it's more challenging. Fighting and grinding for an extra rep is a titanic tussle. Like Hogan vs Andre The Giant, Luke vs Vader, or Balboa vs Drago.

Your dreams of an upper body to be proud of seem a long way off. But fear not, because you can improve your bench press using these 5 simple steps. Apply the information you'll learn in this article and you'll see your bench press sky-rocket.

More importantly, you'll build more muscle. After all, it's more muscle you want, rather than an ego-boost about how much you can bench.

But before you dive into the detail, let me show you the results you could experience IF you choose to follow these 5 simple steps.

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No Energy To Workout? The 4 Reasons You're Too Tired To Train

4 Reasons You Have No Energy To Workout And What You Can Do About It.

You're fucked. The tank is empty and you're running on fumes. Simply put, you have no energy to workout. But you NEED to train. After all, your goal of building a leaner, healthier body won't materialise sat on your butt watching Netflix Box Sets. So you drag your limp, almost lifeless carcass to the gym. Trudging from machine to machine with all the excitement and fervour of a limp, wet lettuce.

So how can you address the issue? Work is stressful. And keeping all your plates spinning at once, feels like an impossible task. Efforts to train 3-4 times a week seem like a work of fiction, Neil Gaiman would be proud of.

But there's light at the end of the energy-less tunnel.

Often, the reason you have no energy to workout is not because you're lacking a special supplement, it's something far more basic. But that's a good thing, because basic things are easy to resolve. So, in this article, you'll discover the 4 main reasons you have no energy, and more importantly what you can do to rectify the situation.

Here's what you'll learn;

  • Why your desire to train hard is leaving you with no energy, and creating barriers to success.
  • How over-looking the basics of nutrition results in lack-lustre, ineffective workouts.
  • Why no energy to workout can point to a more fundamental concern that needs attention.
  • What supplements can be beneficial if you still have no energy, despite addressing the basics.

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Muscle Imbalance Iron Paradise Fitness

How To Fix Your Muscle Imbalance In 3 Simple Steps

If You're Struggling To Fix A Muscle Imbalance, You Need To Read This Article

A muscle imbalance can be frustrating.

Potentially limiting your progress in the gym and your ability to build muscle.

One side of your body is strong. And makes you feel like a descendant of Hercules. But the other side is letting you down. Seemingly as weak as an 8 year old school girl.

And it's starting to get embarrassing.

So you're reading this because you want to know how to fix your imbalance. And there's good news.

Correcting a muscle imbalance is not that hard. In this article, you'll discover 3 simple steps that will give your weakness, new-found strength.

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Total Body Workouts Iron Paradise Fitness

The Top 8 Reasons To Do Total Body Workouts

8 Reasons Why Total Body Workouts Can Help You Optimise Muscle Growth And Burn Fat In A Fun, Time-Efficient Way.

You might think total body workouts are an ineffective way to achieve your body goals.

Since time immemorial, you've been conditioned to believe hammering a specific body part into submission is the best (and only) way to train.

But full body workouts can be one of the best workouts splits for building muscle and losing fat in a time-efficient way. Often requiring less overall time commitment than more traditional ways of training, they can be the perfect fit for your time-crunched schedule.

In this article, you'll discover 8 reasons why a total body workout might be the simple, effective solution you've been searching for. And, if you stick around to the end of the article, you'll be able to grab a free 4 week beginner's training programme, designed around optimal total body workouts.

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