Back by popular demand here is the second edition of my Lunch Time Cheat Sheet, now there is even less of an excuse to go of the rails during lunch time. Print this out, keep it on your desk and refer to it whenever you’re in a rush. Enjoy!
Updates include, new meals and new restaurants.
Category Archives: Articles
Sit and Reach Test
The sit and reach test is a basic flexibility test that measures predominately the flexibility of the hamstrings and the muscles of the lower back. The chances are that during your school days you will have performed this test, it is also commonly used during an initial assessment when joining a major health club. Continue Reading →
Bleep Test
I think most of us remember the Bleep Test from our school days or amateur sporting days and I suspect not with much fondness!
The Bleep Test or Multi-Stage Fitness Test is a test of cardiovascular endurance. To perform this test you will need: a flat 20 metre surface, Tape measure, Cones, The Multi-Stage fitness test CD, CD player. Continue Reading →
1 Rep Max
The 1 Rep Max test is a strength test, it’s is helpful when designing your training program because it allows you to tailor your training specifically to your goals.
This test works best when used with Squats, Dead lifts, Bench Press and Rows.
For example if you wish to train for Hypertrophy then you will need to lift at 70%-85% of your 1 Rep Max and if you wish to train for endurance you need to lift at less than 70% of your 1 Rep Max. Continue Reading →
Davies Test
This test is a quick and simple upper body assessment of agility, stabilisation and speed. As an amateur athlete or just someone who is interested in knowing, you can use this assessment to see if the previously stated abilities are improving on you current training program. Continue Reading →
Body Fat Testing
If you wish to test your body fat percentage there are a variety of ways that you can go about it. Testing your body fat is a better indicator of if your training program is working or not. For a example if your weight is not changing on the scales that doesn’t mean things are not going in the right direction,if you are also weight training you could be building a little muscle offsetting any fat loss, in this article I’m going to discuss the different ways of determining your body fat percentage. Continue Reading →
T-Bar Row
The T-Bar Row is probably one of the lesser known exercises for the back. There are specific machines for this exercise but you wont usually find them in your average gym and most people don’t know how to set up this great exercise, here I’ll show you how. You’ll need a V grip, an Olympic bar and a corner to put it in. Continue Reading →
Bench Press
This is another classic exercise and probably the most popular in the gym (for guys anyway) if there are only two men in the whole gym you can pretty much guarantee that one of them is on the bench press. Continue Reading →
Lunges
Lunges if done properly are really hard work, not only do they exhaust the fast twitch muscle fibers they also put the cardiovascular system to work as the sets are can be quiet long. Continue Reading →
Chin Ups
Another great exercise and in my opinion a good test of relative strength. It takes a bit of time for a beginner to be able to perform a full set of good chin ups but when you can you know that you’re moving on to a good level. Continue Reading →