Weight Training | Effective Training Methods to Build Muscle

Today again I am up the Sunshine Coast for work. As I have talked about previously I am a massive fan of the ‘Muscle Hut’ gym, 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.

When I arrived at the gym I caught up with the owner Scott for a bit of a chat. Scott spoke to me a bit about his training philosophies and how at the beginning of December this year he is going to be changing the gym’s location to a slightly bigger premises nearby. The new premises is going to be about two and a half times bigger and is going to get some awesome new equipment such as a running track for sled pulling and tyre flipping as well as a stack more weights including dumbbells that go all the way up to 70kg!

Also during this chat Scott gave me a key to the gym. I wasn’t aware, but as a member of the ‘Muscle Hut’you get 24 hours access to the gym. This is a great concept built on trust, which allows me to train when ever suits me. As a shift worker this is a great bonus as I can never use a gym’s operating hours as an eXcuse not to train.

After our chat I got stuck into a session of Chest, shoulders and triceps. 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 Program for Staying Lean and Strong


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

• 5 minutes of skipping
• Dynamic Stretching
• Push-ups x 20


Good spotting technique!

Flat Bench Press (Goal Weight: 120kg)
– Set 1: 10 reps x 60kg
– Set 2: 6 reps x 80kg
– Set 3: 4 reps x 110kg
– Set 4: 6 reps x 110kg (With a Spotter)

Flat Dumbbell Bench Press (Goal Weight: 50kg)
– Set 1: 6 reps x 30kg
– Set 2: 4 reps x 42.5kg
– Set 3: 5 reps x 42.5kg

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 22.5kg
– Set 4: 6 reps x 22.5kg

Lateral Dumbbell Raises (Goal Weight: 15kg Dumbbell)
– Set 1: 8 reps x 8kg
– Set 2: 5 reps x 15kg
– Set 3: 5 reps x 15kg

Tricep Pushdowns (N/A Due to the fact that I am in so many different places and the machines all vary so much)
– Set 1: 8 reps x 10pin
– Set 2: 6 reps x 15pin
– Set 3: 6 reps x 15pin


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 42mins to complete burning about 420kcals with an average heart rate of 125BPM.

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.

During this session I used a spotter for one of my working sets of flat bench press. When getting someone to spot for you ensure that the person has a clue what they are doing as you are relying on them to be there if you reach the point of failure and you need some help. A bad spot could potentially lead to an injury. The only person I knew in the gym today was Scott the owner, so everyone else was a stranger.

So what I did was during my warm-up I kept and eye on the people training chest and watched their spotting technique. Thankfully, everyone that I watched spot was doing it correctly. So during my session I asked one of them to spot for me during a set of flat bench press. Immediately the bloke said yes, and I subsequently ground out 6 reps, without any assistance. That always seems to happen with me, obviously it’s psychological, if I have a spotter, even without their help I can push out more reps.

Now, this is a sign of a good gym, the bloke I asked to spot for me had no hesitation in helping me. Before my set he asked how many reps I was trying ot achieve, during the set he provided encouragement and after the set he congratulated me on a good set and told me not to hesitate to ask him for help again. All in all another great experience at the ‘Muscle Hut’, I cannot recommend this place highly enough to anyone who is training on the Sunshine Coast, Queensland.

  1. Anyone know where the Muscle Hut gym is in Kawana?

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