Blog Moved!!

This Blog contains all posts up to February 2010.




All Blog Posts are now in the Blog section at johncammish.co.uk








CLICK HERE TO GO TO THE JOHNCAMMISH.CO.UK WEBSITE








See you on the main site!

Strength training

Good Morning!

It's been a busy week for me Personal Training in mornings and evenings this week - with nearly every aftenoon off! Sometimes the early night is a good option :)

Between my appoinments this morning, 2 Village gym instructors asked me about strength training - as they were discussing muscles, muscle fibres, and their roles.......and how if differed from typical hypertrophy (size) training. Strength Training uses lower repetitions (reps) than Hypertrophy (size) training, and this was put to me in search of an answer.

The answer I spoke about was that strength training does obviously use muscles to move the (heavy) weight.............but they were ignoring the nervous system and the motor units involved in moving an object. I spoke about this training principle in my article "Training for muscle" - which highlighted the need for strength training prior to - or in conjunction with higher reps for increased muscle size.

After all - what is most likely the bigger muscle? A muscle that can push 60kg for 10 reps or a muscle that can push 80 kg for 10 reps? While not the rule - a bigger muscle will more than likely be stronger. (There are exceptions, and this can be seen in various types of athletes that use maximal weights).

The strength training the 2 instructors were referring to is quite taxing on the nervous system and should be handled in terms of intensity, volume and recovery. This brings about topics like periodisation, deloading, tapering and more.

Just thought I would let you know that there is a difference in training for strength and training for size! Its not just "lift heavy weights to get massive!"

Here's that link again ( Click here )

Have a good weekend!

John

PS Heavy weights are an essential component of the Bootcamps I am running. Many people think these are like traditional circuit sessions where you are out of breath from lifting 3kg dumbells a thousand times. If you like to lift heavy, get strong and fit - then click here to see what stuff REALLY goes on in Saturday morning Bootcamp :)

Do Calories matter?

I know its been a while since I posted anythign here on the blog - but January has sure been busy! For us Personal Trainers, by far the busiest month of the year!

Aside from training clients, coaching Bootcamps and attending some top lifestyle seminars, I managed to write (or finish!) an article about calories, and my thoughts on their place in our diets.

While I do think they are important from an energy transfer point of view (as that it what calories are.....!) I think the calorie counting thing has gotten beyond a joke.

Intrigued? Heres the link:

The Calorie Conundrum ( you must be registered as a member to read the full article)

If you are not a member yet, CLICK HERE to register, and learn about calories, fat loss, exercise, and a lot more that affects your body.

Til next time

John

www.johncammish.co.uk

11 things I learned in 2009 . . .

1) Spending time with family is very important.....and often neglected.

2) 2 smaller holidays seem 'better' than 1 long one! I don't know whether this is because of more variety or because there's less time 'til the next.......it just seems better!

3) A planner or diary can help you save so much time. I don't just mean appointments. To-do lists when you have some free time are immensely valuable. We all have the same 24 hours, how do you use yours?

4) I repeat the above statement! To-do lists done the night before will save you time - over and over. I have read that this could be because we go over the 'plan of tomorrow' while we are asleep. Whether that's true or not, it works for me . . . . Plus, Reading before bed seems to work too . . . .

5) Helping a Young lad at Bootcamp become stronger, and watching him progress made me feel great. Helping others can be easily done - and sometimes it can be as simple as just listening to someone.

6) Sometimes you need alone time, and away from your TV, laptop etc. You, a notepad and pen or a book can be enough.

7) If I can free up a bit more time, in 2010 I'm going to spend more time with my first love..........my guitar :)

8) The gym can be a great place to train - but nothing beats the outdoors. My Bootcamps have been successful this year....In 2010 they are going to get a lot more attention. Especially now that your first session is F-R-E-E. Those that cant walk the talk have no excuse for having a go!

9) Gym strength is not the same as real world strength. You may be able to stack the leg press but pulling a bodyweight sled on dry or even damp grass is something completely different. It may even be the hardest thing I know!!!!




10) Although I have gone on (and on!) about the multiple benefits of resistance training (weights) I am finding more and more people listening....and seeing better results. Maybe next year more will be!

11) You are either moving forward or you are moving backward. To be moving forward you need to be making small important decisions consistently. Doing one important decision every day will help you far more than trying to do many that you probably won't even get around to doing!



Whether you have resolutions or not, as 2010 approaches - maybe we should all have a clear-out of our lives, keeping what is important to us and stop wasting time with the unimportant.

Happy new Year!


John

PS Both Mens and Womens Bootcamps start January 4th and you must book on! Your first session is free so ring or email me if you are interested . . . . :)

Xmas Bootcamp Video

Well done to the Boys for braving the Winter weather. Bootcamp adds toughness to your character and here's some video footage of the Xmas Bootcamp to prove it!

This was Alan's first time at Bootcamp and he displayed some awesome overhead Dumbell lunges! I cannot fault the effort by these guys, and they keep coming back for more.

Check out the Bootcamp in 2010 dates.....

Have a good new year!