Evolve Performance Gym Redditch

3 reasons we do full body strength workouts on our small group PT program
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1: high frequency and flexibility. We know from research that you tend to get better results when hitting each muscle twice per week and doing full body workouts makes that much easier as you only need to get in twice to see good benefits. We’ve also found making a 3 day strength program rather than 4 or 5 fits our members lives better and gives them more flexibility which with busy home and work lives can be really helpful for them. A program can be written perfectly but become useless if people always miss 1-2 days and we’ve found people miss far less days on 3 days Vs 4 or 5
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2: microdosing. By this I mean we do 2-4 sets per muscle group per workout. This means no one’s leaving overly sore and they can still function properly rather than just fu***ng them up and trying to make them as sore as possible. No one wants to be wincing every time they get up and down off the floor to play with their kids because their PTs a dick and thinks they’re tough making people not walk properly- it’s not hard
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3: recovery. Most people will struggle to recover from more than 3 or 4 hard workouts a week. By limiting it to 3 plus optional conditioning days we ensure our members are recovering well and thus able to enjoy their life outside the gym rather than being too knackered to move. Progress is also a result of applying stress and then recovering from that stress. If you apply the stress but don’t allow time to recover, you won’t progress
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Apologies for my monotonous voice but this is as good as I could manage. Happy hoisting

Good training
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Power Clean: build power and strength-speed
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Squat: build quad strength
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Larsen Press: build upper body horizontal pressing strength and hypertrophy. Taking the feet off the floor eliminates leg drive to make it a more pure upper body press
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Front Foot Elevated Bulgarian Split Squat: squat accessory movement to build quad muscle. Elevating the front foot creates more stretch in the working muscle which equals more hypertrophy and also more stretch in the non working leg to stretch the quad and hip
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Seated Cable Rows: strength and hypertrophy of the upper back. Due to heavy squat and clean movements doing a seated cable movement also puts less strain on the upper back as it’s already been worked in those movements
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15 mins power endurance piece/ metcon: in terms of increasing VO2 max most people do either really short intervals of 30-60 seconds or loads of zone 2. This is great but on a test you have to maintain high output for a sustained period of time and if all you’ve done is 30-60 second sprints and slow zone 2 work when it comes time to maintain high outputs, and let’s face it pain levels, you’ll likely struggle. This piece gets you used to holding just under threshold pace and pain

220kg at 82.4kg (267% BW) accompanied by my best Ric Flair impression. It’s fair to assume I’m pleased with this one