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How Much Training Should You Do To Get Stronger?

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How Much Training Should You Do To Get Stronger?

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If you're looking to get stronger, it's important to strike a balance between training enough to see progress and not overdoing it. Here are some concepts to help decide how much training you need to do to improve strength. Visit:- https://spcperformancelab.com.au/article/how-much-training-should-you-do-to-get-stronger

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Read our bench press guide for detailed information on how to bench press properly and what to do if your shoulders hurt. Professional videos are also included.
Visit:- https://spcperformancelab.com.au/powerlifting-guides/how-to-bench-press

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What To Do If You Stuff Up Your Top Set?

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What To Do If You Stuff Up Your Top Set?

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You just finished your top set and stuffed it up. What do you do? Repeat the set or move on? Let’s break down each of the above problems because the answer depends on the context. Visit:- https://spcperformancelab.com.au/article/what-to-do-if-you-stuff-up-your-top-set/

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Our squat guide is perfect if you want to know how to squat safely using the proper form in-order to maximise results. Watch professional videos here to learn more.

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Squat Guide: How To Do A Squat | SPC Performance Lab

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Our squat guide is perfect if you want to know how to squat safely using the proper form in-order to maximise results. Watch professional videos to learn more.

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An Evidenced Based Approach for Goal Setting

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An Evidenced Based Approach for Goal Setting

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Setting a goal is an important step in achieving success in the working world. This blog will explain how to set better goals to help sustain long-term goal attainment.

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Estimated reading time - 5 minutes

A new year has started, and so does setting new goals. Unfortunately, approx. 55% of people who set new year's resolutions goals will consider themselves successful at sustaining them in 12 months (doi: 10.1371/journal.pone.0234097. eCollection 2020.) However, there is good news. Partially to blame for why people stop pursuing their goals is a poor goal-setting framework. This variable is within a person's control, therefore, can be changed. The info within this post will explain how to set better goals to help sustain long-term goal attainment. It'll take 5 minutes to read but may change your mindset to help achieve your goals this year

The traditional goal setting we are typically taught is using SMART goals. The issues with this goal-setting style are that these goals are usually outcome focused (rather than process) and are discreet goals that do not tie into a larger framework of goals. SMART-type goals are generally good for short-term motivation but fail to supply long-term motivation/persistence. Additionally, people are usually either doing or not doing their goals. If someone misses a day, etc., this is generally viewed as a failure and can reduce self-efficacy.

A better approach to goal setting is using a goal hierarchy. This involves setting superordinate goals (vague, longer-term goals), intermediate goals (general course of actions) and subordinate goals (specific goals which define how to do something exactly). Setting superordinate, intermediate and subordinate goals can help foster long-term goal pursuit as the advantages of goal types at one level of the hierarchy can overcome the disadvantages of other goals within the hierarchy.
Superordinate goals
Superordinate are at the top of the goal hierarchy and are of most importance to a person. These goals describe what a person wants to be - A concept of how they imagine themselves and their values. An example is "I want to be healthy" Superordinate goals are usually vague, not overly specific and foster long-term goal pursuit. They provide the 'backbone' in someone's goal pursuit due to -

Enhancing meaning - Representing what people value and want to aspire to.

Strengthening guidance - Guides the selection of actions one takes in life - E.g., choosing and rejecting actions and behaviours that influence goal attainment.

Heightened Importance - As superordinate goals are at the top of the goal hierarchy; they are the most important goals to someone. Focusing on superordinate goals can enhance goal pursuit by increasing motivation and commitment and help resist distractions and temptations.

Reducing temporal discounting - Reduce giving up larger future rewards in favour of smaller intermediate rewards.

Sustained discrepancy - When aiming for long-term goals, we have a discrepancy between where we currently are relative to where we'd like to be. As we get closer to our goal, this discrepancy closes. Once we reach the goal, there is no discrepancy. Therefore, motivation to continue working towards or sustaining the goal can reduce. As superordinate goals are vague and generally have no specific endpoint, there is always a discrepancy between the person and their goal. As such, motivation to sustain the goal can remain.

Increased flexibility - Superordinate goals are flexible and link to multiple smaller goals (subordinate goals). For example, the superordinate goal of "be healthy" can be pursued in numerous ways - Exercising, sleeping enough, eating healthier, etc. There are multiple ways to work towards a superordinate goal.

If someone, for example, is unable to exercise, they can still work on getting enough sleep and eating healthy. Not doing a particular behaviour/action doesn't need to be considered a failure. Numerous actions can still be performed that progress toward the primary goal.
Intermediate goals
Intermediate goals provide the general course of actions and behaviours to achieve superordinate goals. For the primary goal of "be healthy" example intermediate goals can be - getting enough sleep, eating a healthy diet and managing stress. Multiple intermediate goals can work towards the same superordinate main goal.
Subordinate goals
Subordinate goals are at the bottom of the goal hierarchy. These are like 'SMART' goals. They provide specific steps and time frames to achieve goals higher up in the goal hierarchy. Multiple subordinate goals such as - exercising once a week, doing 40 push-ups per day and going to yoga every Thursday are all actions that bring someone closer to the intermediate goal of "be in good physical shape". Subordinate goals are the 'how' we are going to get our primary superordinate goals. Whereas superordinate goals are the 'what' we want.
Interconnection of goals
A goal hierarchy is effective because goals from different levels are interconnected and can activate each other. Focusing on the superordinate goal (be healthy) triggers specific goals and actions at the bottom of the hierarchy (subordinate goals), referred to as top-down activation. Similarly, performing subordinate goals can bring to mind the connected superordinate goals (bottom-up activation).

For example, suppose someone is unmotivated to do 40 push-ups today. They can think ahead to their superordinate goal (be healthy), which may provide the mental push on why doing the task is important and cause someone to do the task, although they don't feel like it.

Likewise, focusing on the superordinate goal (be healthy) can promote conscious and unconscious behaviours further down the goal hierarchy. Like resisting short-term temptations such as over-eating calories, binge-watching Netflix before bed which cuts into sleep hours etc., which are all steps to achieve the higher-up main goal.

Intermediate goals work similarly. They can encourage multiple behaviours at the bottom of the hierarchy (top-down). Likewise, achieving multiple intermediate goals can get someone closer to their top goal (bottom-up).
Combining superordinate and subordinate goals enhances successful goal pursuit
Superordinate goals are vague, not specific and may not have a definite end point. These goals are meaningful to an individual and support long-term goal pursuit. These goals' downfall is that they do not provide concrete actions and are too far forward in time to provide immediate motivation.

Subordinate goals are concrete, specific, and have a clear endpoint. For example, train 4 times this week. These goals require less time to reach relative to superordinate goals and can provide an immediate incentive, therefore boosting motivation and self-efficacy.

The issues with these goal types are they are generally isolated to a single task, and you either fulfil or don't fulfil these goals. If someone only trained 2 times this week instead of 4, this can be viewed as a failure, and the person is more likely to give up pursuing their goals altogether as there is no longer-term focus.

The combination of making superordinate and subordinate goals helps offset the shortcomings of each goal type, which can help foster long-term goal pursuit.
Practical Applications
When setting goals, it is suggested to work from the top down. Focus on what your main core goal(s) are. From here, create intermediate goals that feed into your superordinate goal(s). Lastly, make some actionable steps/subordinate goals that build you towards goals higher up in the hierarchy. It is more effective to set approach-based goals (e.g. go to the gym 4 times a week) vs avoidance goals (avoid skipping the gym more than 3 times this week).

You will probably find you don't consistently fully achieve some subordinate goals, but can achieve others. That is the main reason for this goal hierarchy. It provides flexibility so you can always work towards your main superordinate goal, although you may not always complete all tasks at the bottom of the goal hierarchy. Partially fulfilling lower-level goals still brings you closer to higher-level goals. You will not always hit your goals 100% of the time. However, so long as you're actively trying can still bring you closer to your primary superordinate goals.
References
Höchli, B., Brügger, A., & Messner, C. (2018). How focusing on superordinate goals motivates broad, long-term goal pursuit: A theoretical perspective. Frontiers in Psychology, 9. https://doi.org/10.3389/fpsyg.2018.01879

Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. Plos One, 15(12). https://doi.org/10.1371/journal.pone.0234097

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An Evidenced Based Approach for Goal Setting

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Estimated reading time - 5 minutes A new year has started, and so does setting new goals. Unfortunately, approx. 55% of people who set new year's resolutions goals will consider themselves successful at sustaining them in 12 months (doi: 10.1371/journal.pone.0234097. eCollection 2020.) However, there is good news.

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Whether you’re looking to get stronger, improve your physique or compete in power-lifting, semi private personal training is tailored for each individual. Get a FREE 7-days trial. Visit:- https://spcperformancelab.com.au/powerlifting-coaching/semi-private

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How To Choose A Weight Class In Powerlifting?

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How To Choose A Weight Class In Powerlifting?

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Finding the ideal weight class is important for a powerlifter. Here in this article, we have shared some tips you can use to find the ideal weight class for you.

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The sport of powerlifting will consist of a series of weight classes. This is often based on how much you weigh. It should be noted that you can't compete in a heavier or lighter weight class without gaining or losing weight. Here are some tips you can use to find the ideal weight class for you.

Finding The Right Weight Class

There are numerous factors that will impact what type of weight class you should be targeting. For example, you will need to take your height, age, and body fat percentage into account.

Most importantly, you should consider your natural weight. This is the amount that you will weigh when you aren't trying to manipulate your body mass. This is often the weight class that you should start competing in. Your trainer will be able to help you determine the best starting point for you.

At first, it might be easier to move up or down a weight class. But, over time, you will learn which weight class will deliver you the best results.

Tips To Get Into Your Ideal Class

Ideally, you should carry as much muscle as possible, while having as little fat as possible. It's healthy to have between 12 to 15 percent body fat. If you can, it's better to be towards the top of your weight class than towards the bottom.

While this is simple advice, following it can be a challenge. You might need to start a diet. This can help you lose weight while maintaining lean muscle. Though you don't want to cut your calorie intake too drastically, as this can make it harder to build muscle and lead to long-term damage.

At other times, you might have to lose water mass on the days before the competition, so you can meet the weight class regulations. Though, you shouldn't try to lose more than five percent of your body mass over a short time, as this can negatively impact your health.

Sometimes, a weight class can cause some problems, as you start to lose muscle mass to try and make weight. If this is happening to you, it will often be best to move up to the next weight class.

Moving Up A Weight Class

The best way to move up to the weight class is by spending more time in the gym, to build more muscle mass. This will be a slower process, often taking a few years. Though it will produce better results over the long term, as you will have more power in competitions. In the meantime, you will be getting more competitive in your current weight class.

You might want to consider supplementing this with a diet that allows you to increase calorie intake. This is known as lean bulking and will often take place over a few months.

Conclusion

Finding the ideal weight class is important for a powerlifter. But it isn't the only thing that will determine your performance. You'll also need to take your technique, mental attitude, and training schedule. As long as you can master these elements, you will have a fairly good chance of being competitive in the powerlifting world.

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How To Choose A Weight Class In Powerlifting?

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The sport of powerlifting will consist of a series of weight classes. This is often based on how much you weigh. It should be noted that you can't compete in a heavier or lighter weight class without gaining or losing weight. Here are some tips you can use to find the ideal weight class for you.

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Our personal training is suitable for those looking to get stronger, building muscle, reduce body fat etc. We have 1-to-1 and online personal training options. Book a free personal training consultation today!

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Personal training is suitable for anyone that is looking to get stronger, improve their physique (building muscle, reduce body fat and improve body definition) or would like to learn the basics of exercising. We have a variety of personal training options including 1-to-1 and online. Our personal training consists of a training and nutrition program that is tailored based on your fitness goals and training experience. At SPC Performance Lab, we welcome beginners with no gym experience to athletes that are looking to improve their strength.

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Personal Training In Sutherland Shire - SPC Performance Lab

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Personal training is suitable for anyone that is looking to get stronger, improve their physique (building muscle, reduce body fat and improve body definition) or would like to learn the basics of exercising. We have a variety of personal training options including 1-to-1 and online.

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Looking for online powerlifting coaching services? Check out our online powerlifting coaching programs and packages that can help you improve. Enroll today!

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Online powerlifting coaching is a personalised coaching service suitable for both beginner and experienced lifters. Online coaching will assist you in getting stronger, looking better, and overcoming training plateaus.

Coaching includes regular check-ins to assess your lifting technique and provides very detailed feedback via video reply. On-going training program adjustments and nutrition recommendations are provided according to your progress, individual response, and needs.

Weekly power-lifting coaching is very detailed and will give you the tools to become a better and stronger lifter.

What Is Online Powerlifting Coaching?

Online powerlifting coaching uses a weekly check-in system to help you become a better powerlifter or assist you in getting started in powerlifting-type training.

Step 1 - A free consultation will be required so your coach can learn about you, your needs, and your goals. This information will be used to design your initial training program + nutrition recommendations.

Step 2 - From the information collected during the consult, your training program + nutrition recommendations will be designed specifically for you. You will also receive introduction videos covering your program, why it is made the way it is and initial technique adjustments on the squat, bench press, deadlift and overhead press.

Step 3 - You will begin your program and send a weekly update on an allocated day each week. This will involve sending;

Videos of your technique on the main competition lifts and any other exercises you may want help with

Training program logs with repetitions performed, weight used (loads usually are provided to you to follow), and RPEs.

Food intake logged in a tracking sheet (protein, carbs and fats + fasted body weights)

A question sheet asking information such as how your week went, sleep, stress, and any issues you may have had, etc.

Step 4 - Your coach will review the information sent and will send a recorded video reply analysing your technique and will provide feedback/changes. The video will also cover any training program + nutrition changes made. Your coach will update the following week of training and weights, RPEs and any other changes that need to be made according to your feedback and progress.

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Online Powerlifting Coaching Australia | Packages & Cost

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Online powerlifting coaching is a personalised coaching service suitable for both beginner and experienced lifters. Online coaching will assist you in getting stronger, looking better, and overcoming training plateaus. Coaching includes regular check-ins to assess your lifting technique and provides very detailed feedback via video reply.

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Looking to build strength or lose weight? Our 24-hour gym in Sutherland offers personal training, nutrition advice and flexible memberships. Get a FREE 7-day trial.

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No, we offer casual visit passes to everyone for $15. We also provide temporary weekly memberships for $30 per week, allowing unlimited casual visits for 7 days. For all new visitors, we offer a 7-day free trial for those looking to try powerlifting.

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24 Hour Gym In Sutherland Shire | SPC Performance Lab

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No, we offer casual visit passes to everyone for $15. We also provide temporary weekly memberships for $30 per week, allowing unlimited casual visits for 7 days. For all new visitors, we offer a 7-day free trial for those looking to try powerlifting.

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How To Do Overhead Barbell Shoulder Press 

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How To Do Overhead Barbell Shoulder Press

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How To Do Overhead Barbell Shoulder Press

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The overhead barbell shoulder press directly targets the shoulders and triceps. Click here to learn how to do the overhead barbell shoulder press properly.

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Overhead Barbell Shoulder Press Instructions

1. Grasp the barbell so that it is located on the bottom of your palm

2. Rotate your hands so that your wrists joints are directly under the bar and not bent backwards

3. Your barbell grip should be approximately outside the shoulders and the forearms should be vertical with your arms tucked close to the ribs

4. The barbell should rest high towards the collar bone (if mobility is limited, the barbell can float above the collar bone area)

5. Squeeze your quadriceps and glutes while driving your feet down into the floor before and during the barbell press

6. Maintain straight wrists and push your elbows forward so they are in front of the barbell (do this before every repetition)

7. Keep your head back and push the barbell towards your face

8. Finish directly over the shoulders while avoiding the forward drift of the bar

9. Finish the lift by pressing the barbell towards the ceiling (barbell should be directly over the shoulders at the end position)

10. Bring barbell back down to the original start position

11. Repeat setup each time before pressing (drive your feet into the floor, squeeze quads/glutes, straighten wrists and push elbows forward)

Overhead Barbell Shoulder Press Video

The overhead barbell shoulder press activates the shoulders and triceps through shoulder flexion (raising your arm towards the ceiling), abduction (raising your arm away from the body) and triceps. There is also significant activation of the muscles which stabilise the shoulder blades.

The bench press involves a significant amount of shoulder flexion when pushing the barbell off the chest including high activation of the anterior deltoids. Reya et al. investigated factors that underly bench press performance. Their findings found that elbow and shoulder flexion strength was moderately associated with bench press 1-rep max. As such, doing overhead shoulder pressing movements can improve your bench press strength.

For powerlifters and bodybuilders who suffer from shoulder pain, some lifters may spend time doing low-intensity resistance band movements or external/internal rotation exercises to strengthen the shoulder stabiliser muscles. An issue with low load exercises is they may be too low in intensity to increase the loading capacity and strength of the muscles that stabilise the shoulder. As the overhead barbell shoulder press takes the scapular muscles through a full range of motion and provides high shoulder stabiliser muscle activation, overhead pressing may help reduce shoulder pain. The overhead press can be included in your training program and could potentially be used as a rehab exercise to help rebuild shoulder strength. For those that are suffering from shoulder pain, you should start with a lightweight and increase the weight slowly depending on your pain threshold.

References

Kroell, Jordan & Mike, Jonathan. (2017). Exploring the Standing Barbell Overhead Press. Strength and Conditioning Journal. 39. 1. 10.1519/SSC.0000000000000324.

Reya M, Škarabot J, Cvetičanin B, Šarabon N. Factors Underlying Bench Press Performance in Elite Competitive Powerlifters. J Strength Cond Res. 2021;35(8):2179-2186. doi:10.1519/JSC.0000000000003097

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How To Do Overhead Barbell Shoulder Press - SPC Performance Lab

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Grasp the barbell so that it is located on the bottom of your palm Rotate your hands so that your wrists joints are directly under the bar and not bent backwards Your barbell grip should be approximately outside the shoulders and the forearms should be vertical with your arms tucked

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The SPC Performance Lab is one of the leading powerlifting gyms in Sydney. Check out our gym facilities and membership prices. Get a FREE 7-day trial instantly.

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Those new to powerlifting should initially not focus on lifting heavy weights but to learn the correct technique on the squat, bench press, and deadlift. If you have little to no experience in performing these exercises, we have detailed powerlifting guides that you can access. Ideally, the squat, bench press and deadlift should be performed 2 - 3 times per week, depending on your schedule. This will allow you to practice the technique regularly whilst developing your strength, work capacity and muscle size.

It is suggested to slowly increase the weight using small increments between 1-5kg per week, so long as you can still maintain your lifting technique. Your lifting technique does not have to be perfect to increase the load on the bar, as you will probably find that your technique improves as you get stronger. However, if your technique is incrementally getting worse as you're increasing the weight, this might be a sign that the load is too heavy, and you may need to reduce the load.

If you are ever unsure where to begin, our head coach is typically around on most days and will be able to answer your questions.

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Powerlifting Gym Sydney | SPC Performance Lab

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Those new to powerlifting should initially not focus on lifting heavy weights but to learn the correct technique on the squat, bench press, and deadlift. If you have little to no experience in performing these exercises, we have detailed powerlifting guides that you can access.

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Are you looking for a powerlifting or strength training gym in Sutherland? SPC Performance Lab offers online training and in-house training for all levels. Contact to get a free consultation!

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Powerlifting & Strength Gym Sutherland | SPC Performance Lab

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Are you looking for a powerlifting or strength training gym in Sutherland? SPC Performance Lab offers 24 hour gym access. Contact to get a free consultation!

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Dumbbell skull crushers can help lifters build bigger triceps and improve bench press performance. Read here to learn how to perform skull crushers properly.

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Dumbbell Skull Crushers Instructions

1. Start with arms vertical and elbows fully extended

2. Keep elbows rotated inward and avoid flaring them out

3. Lower the dumbbells next to your ears by hinging at the elbows

4. Minimise upper arm movement (most of the hinging should come from the elbow)

5. Contract your triceps as you straighten your arms

6. Keep your feet flat and push against the floor at all times

Dumbbell Skull Crushers Video

The dumbbell skull crusher can be used to increase the triceps' muscle mass and elbow extension strength without generating high amounts of upper body fatigue. Reya et.al investigated factors that underly bench press performance using 13 male competitive powerlifters. The powerlifters were national and international level powerlifters with an average bench press of 155kg (142.2kg to 167.8kg).

Lean body mass, cross-sectional area (size) of the prime mover muscles and arm circumference displayed strong correlations with 1-rep max bench press performance. Elbow extension force output, concentric/eccentric shoulder flexion and horizontal shoulder flexion were strongly correlated with 1-rep max bench press performance.

It is suggested structural factors had the highest degree of association with bench press strength followed by neuromuscular (nervous system & muscle) factors. Bench press technique factors were not associated with 1-rep max bench press performance. The lack of technical factors associated with strength is likely because the lifters were all proficient at the bench press and technique didn't differ a lot between athletes.

The technique would probably have been a larger contributor to bench press strength if the study compared novice to high-level lifters. It was also found that muscle activation of the triceps was highest in the bench press, followed by the pecs and the anterior deltoids. Muscle activation of the lats was low and appeared only to have a small contribution during the bench press. Based on this study, the increase of the triceps' size and strength may help improve bench press performance.

References

Reya M, Škarabot J, Cvetičanin B, Šarabon N. Factors Underlying Bench Press Performance in Elite Competitive Powerlifters. J Strength Cond Res. 2021;35(8):2179-2186.
doi:10.1519/JSC.0000000000003097

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How To Do Dumbbell Skull Crushers - SPC Performance Lab

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Start with arms vertical and elbows fully extended Keep elbows rotated inward and avoid flaring them out Lower the dumbbells next to your ears by hinging at the elbows Minimise upper arm movement (most of the hinging should come from the elbow) Contract your triceps as you straighten your arms Keep your feet flat and push against the floor at all times The dumbbell skull crusher can be used to increase the triceps' muscle mass and elbow extension strength without generating high amounts of upper body fatigue.