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The Revolution Blog

News, events, updates and advice from Revolution Personal Training Studios. Find out what we’ve been doing, and some of clients we’ve helped to achieve their fitness and weight loss goals!

Change the Program

Week 4:
After 4 weeks of devouring around 3000 clean calories per day and training the same body part twice in a day what’s happened to my body so far? I’m stronger, heavier and have grown. So as not to ruin the ending I’ll keep the ins and outs of measurements to myself for now!
Here’s an insight into what training I have been doing as a comparison of strength gain:
(The following shows week 1 and week 4 of my AM leg training session)
Training Week 1:
 

ExerciseSet 1 reps X weightSet 2 reps X weightSet 3 reps X weightSet 4 reps X weight
Squat6 x 100kg5 x 105kg5 x 105kg5 x 105kg
Dead Lift4 x 100kg2 x 100kg(leg spasm!)4 x 100kg4 x 100kg

 
Training Week 4:
 

ExerciseSet 1 reps X weightSet 2 reps X weightSet 3 reps X weightSet 4 reps X weight
Squat6 x 110kg6 x 120kg6 x 1305kg6 x 130kg
Dead Lift6 x 105kg6 x 105kg6 x 105kg6 x 105kg

Here’s an average days eating from the past 4 weeks:

Meal 175g porridge made with 3 large egg whites, 300ml of whole milk, large table spoon of honey and a Kirkland fish oil tablet.
Meal 2 – Post AM trainingMutant Mass Shake
Meal 3Chicken (1 ½ breasts), rice (approx. 100g), Veggies (mixture always including broccoli)
Meal 4 – Post PM trainingOne Stop Shake and a handful of walnuts
Meal 5Sirloin steak, pasta (approx. 50g) and veggies
Meal 6Chicken breast sweet potato and veggies (note on a shorter day where I haven’t got up at 5am I’d sometimes skip this meal)
Meal 7 – Approx. 1 hour before bedZMA, Kirkland fish oil, casein protein

It’s important to change training phase at the right time and a personal trainer will be able to help you decide when this is. Changing phase stops your body from plateauing and helps to keep your training and results exciting. My next training phase is going to be simple hypertrophy with a 5 day split.
Mon – Chest
Tue – Back
Wed – Legs
Thur – Shoulders
Fri – Arms
The rules I’m going to follow are to target 8-10 reps before failure and to hit about 20 sets per big muscle group. The idea is to hit roughly the same amount of sets of the last phase’s two programs combined.
Nutritionally I’m going to continue with the same supplements and keep daily calories high to help with the muscle growth.
The question is have I received the results which I expected? In short the answer is yes. Training and any kind of fitness is much like any other achievement in life – you get what you deserve.  If you deserve great results cause you have trained hard and followed the eating plans then you deserve good results and vice versa. Generally if someone kids themselves and doesn’t follow the plan they will usually try the ‘I wish I was in good shape’ approach. Trust me wishing on stars should be left to Walt Disney movies. Get to the gym and make it happen. Empower yourself and enjoy your hard earned rewards.
Thanks
Giuseppe
P.s. Any of the nutritional and program design mentioned above is purely what I have done over the last 4 weeks, you should only attempt it yourself if you want the same results, are well conditioned to weights and you’re working with a personal trainer.

Transform your body in 12 weeks with Personal training

12 weeks on I have gone from a dress size 22 to a size 12. I’m fitter than I’ve ever been and now have what I need to enjoy exercise, enjoy my food and stay in my new shape.

Marina
Marina Before
Marina After

I always say that the only other person who wanted this as much as I did was my personal trainer, but I was motivated and encouraged by everyone at the studio, trainers as well as trainees.

Chantal
Chantal Before
Chantal After

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