New Training Protocols and Programs

We are constantly looking to improve our treatment and training protocols and programs. Over the last three years, we have undertaken a project regarding the efficacy of our training programs. There are two significant changes that we are now ready to implement based on data from extensive research studies.


While training independently, all clients should be now be training from 90-120 seconds on all machines.

This is based on research that shows that a longer time under tension prior to the point of exhaustion is associated with a longer-term increase in the rate of muscle gain. Research has also shown that 120 seconds is the optimal time frame for training muscles, as long as you train to the point of fatigue.

This means that if you can train for more than 120 seconds, then your weight is too low and if you cannot train for at least 90 seconds, then your weight is too high.

CADENCE: 4-2-4-2

Our traditional cadence was moving the weight for 4 seconds, holding for 2 seconds, and then moving the weight for 4 seconds again. We are now adding another 2 second hold at the end position without the weight touching the weight stack.

Research has shown that isometric holds at the end position promote growth in the length of the muscle. In addition, building momentum from a hold rather than going from one movement straight into another is safer for the body. This new standard will make our training safer and promote better technique.

If you have any questions on our new standards or would like more information, please speak to a member of staff.


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Blazevich AJ, Cannavan D, Coleman DR, Horne S (2007) Influence of concentric and eccentric resistance training on architectural adaptation in human quadriceps muscles. J Appl Physiol 103:1565–1575. doi: 10.1152/japplphysiol.00578.2007

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Franchi MV, Atherton PJ, Reeves ND, et al (2014) Architectural, functional and molecular responses to concentric and eccentric loading in human skeletal muscle. Acta Physiol 210:642–654. doi: 10.1111/apha.12225

Lynn R, Morgan DL (1994) Decline running produces more sarcomeres in rat vastus intermedius muscle fibers than does incline running. J Appl Physiol 77:1439–1444.

McMahon GE, Morse CI, Burden A, et al (2014) Impact of Range of Motion During Ecologically Valid Resistance Training Protocols on Muscle Size, Subcutaneous Fat, and Strength: J Strength Cond Res 28:245–255. doi: 10.1519/ JSC.0b013e318297143a

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Cermak NM, Res PT, de Groot LC, et al (2012) Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. Am J Clin Nutr 96:1454–1464. doi: 10.3945/ajcn.112.037556

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