Weight Training | Effective Training Methods to Build Muscle

As I am still up the Sunshine Coast for work I headed back to the ‘Muscle Hut’, which is based in Kawana, about a 10 minute drive away from where I am staying. The ‘Muscle Hut’ has a heap of free weights, machines and some cardio equipment all thrown together in an industrial building. No mirrors, no group fitness classes, no contracts and no massive fees.

The first time I went to the ‘Muscle Hut’ it was a free session so that I could have a look around and try the gym. Today I spoke with the owner Scott, who is a champion of a bloke. Scott worked out a price for me to come to the gym for the next month (as I think that is about how long I will be working up here). I’m not going to tell you the price but let’s just say that it’s is about half the price that Suncoast Fitness quoted me. Considering that the ‘Muscle Hut’ is more of the type of gym that I am looking for I was stoked.

As I have outlined on previous posts, I have set myself several strength goals, which I am aiming to achieve by the end of the 12 week program. I am placing these goals in brackets after the exercise that I am performing.


My Growth Hormone Releasing Leg Workout


Pre-Workout Nutrition:
• About an hour before training I downed a Pre-workout shake.

• 5 minutes of skipping
• Dynamic Stretching
• Body Weight Squats x 20
• Single Leg Body Weight Calf Raises x 20 (on each leg)
• Leg Extensions: 2 sets x 10 reps (20kg)


Squats (Goal Weight: 140kg)

WTF! How not to squat!!!!!

Set 1: 10 reps x 60kg
Set 2: 6 reps x 80kg
Set 3: 6 reps x 125kg
Set 4: 5 reps x 125kg

Stiff-Leg Deadlifts (Goal Weight: 120kg)
Set 1: 10 reps x 60kg
Set 2: 6 reps x 80kg
Set 3: 6 reps x 110kg
Set 4: 6 reps x 110kg

Standing Calf Raises (Goal Weight: 18 Pin)
Set 1: 8 reps x 8 pin
Set 2: 8 reps x 12 pin
Set 3: 6 reps x 15 pin
Set 4: 6 reps x 15 pin

Standing Dumbbell Shoulder Press (Goal Weight: 28kg Dumbbell)
Set 1: 10 reps x 10kg
Set 2: 8 reps x 15kg
Set 3: 6 reps x 25kg
Set 4: 6 reps x 27.5kg

Lateral Dumbbell Raises (Goal Weight: 15kg Dumbbell)
Set 1: 8 reps x 10kg
Set 2: 6 reps x 12.5kg
Set 3: 6 reps x 15kg

Hanging Leg Raises
3 sets till failure.

Stability Ball Crunches
3 sets till failure.


Finishers – My High Intensity Fat Burning Circuit


I am still incorporating finishers at the end of my weight training session. Today I alternated between Jump Squats and Explosive Push-ups. I started by doing 10 of each back to back, then 9 of each back to back and so on until I reach zero. The whole circuit is done without rest and took me only about 4mins to complete.

Warm Down:
• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 50mins to complete burning about 410kcals with an average heart rate of 113BPM.

Post-Workout Nutrition:
• Straight after the session I downed a Post-workout shake.

• All reps and sets are done with good form (no cheating or swinging the weight)
• Rest for exactly a minute between all sets except for the last 2 working sets where you rest for 2mins.
• During the workout sip on water.

I think one of the keys to finding a good gym is talking to the owner or manager. You should get a good idea of what motivates these people and in-turn their motivation will rub off in the gym. If the owner or manager is all about fluff, looking good and making money then the gym is probably going to attract those sort of clients. If the owner or manager is passionate about fitness, helping people with there goals and is more concerned with the quality of their gym equipment as opposed to how good their gym looks then the clients they will attract will be from a similar mould.

Scott at the ‘Muscle Hut’ is one of those guys that is fit, approachable, friendly and genuinely wants to help people with their training goals. His gym is a reflection of his personality, it is no bullshit, good quality equipment and a group of great clients who are more concerned with training than prancing about doing endless variations of bicep curls.

Let me know of any great managers or owners that you know out there.

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