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Get Strong Despite Training at a Commercial Gym

Strange how things seem to come in bursts. This week it’s my online service that seems to have gone nuts. Remote training isn’t something I do a lot of, I don’t like not seeing my clients as they train, even from across the room.

But a couple of my guys have moved away or work is busy and they simply can’t physically get into me here at Wild Geese and are forced to train in commercial gyms. One guy has it even worse, he’s in a Hotel gym!

How the hell are they going to get strong?

Simple. They will use abbreviated workouts using the dumbbell rack and stay the hell away from the machines!

Workouts such as:

Lower Body: 1A: Bulgarian Split Squat 1B: dumbbell Snatch 3 sets, 4-6 reps Finish: Bodyweight squats x 50reps

Upper Body: 1A: dumbbell Military Press 1B: Pull Up 3 sets, 4-6 reps Finish: Press Ups (any variation) x 50 reps

Conditioning: Hill Sprints twice per week.

Is that all?


The idea is to use the heaviest weight you can lift with good form for 4 reps. Add a rep each workout until you hit 6 reps then go heavier again dropping beck to 4.

Train three to four times per week with two conditioning sessions. Alternate between upper and lower, eat lots of good clean food and see the body change for the better.

This is of course just a sample workout, the guys I referring to have personalised programs specific to their needs, but they are based very much along the same lines. I just got a text back from one who did lower body yesterday:

“Lower Body is owie this morning. Thanks”

Another, a lad who’s been following body building dogma and doing what “they” say in the gym has already felt his body harden and his posture improve.

The proof they say, is in the pudding. Training doesn’t have to be complicated, it just has to be consistent.



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