ITFitness Blog

Your one stop blog for all health and fitness related topics!📚BSc Sports & Leisure Management 🏋️‍♂️Qualified PT and online coach 📍Located: Kildare, Ireland 📩Any questions? Please ask!

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Adjusting machines to improve your training

Machines are made to fit the generic person, that means one size fits MOST. It doesn’t consider arm length, leg length, height etc… 

So making small adjustments based on your own individual needs and manipulating the set up can really improve the exercise. For example:

The Cable Row: Adjusting the seat height by placing a 20kg bumper plate under my glutes repositions the height/level that the cable comes into my body. Thus, achieving a better exercise to suit my body.   

Small adjustments like this can really help to bring your training up a level. 

As always if you are manipulating a machines set-up, know why you are doing it and what you are trying to achieve.

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New Personal Record!

After a 4 year hiatus I smashed my PR in the first deadlift session back 

180kg Deadlift DONE✅

Today has really highlighted to me how the strength gains of other movements (RDL’s, hack squat, split squats etc…) can and have transferred over, which is good news

Excited to see what can happen over the next few weeks. With more consistency I should be chasing the 200’s club!

Let me know how you’re getting on with your deadlifts and if you have any questions feel free to drop a comment below or DM me!

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Macro-loading the Lat-Pull Down 

Ever struggle to add weight to the Lat-Pull down? 

Dropping down even one pin can be a significant jump in weight for anybody! 

Luckily there is a way around it (as seen in the video) 

 As always when manipulating any machine you must remember to:

Prioritise your safety and the safety of people around you 

Make sure your gym is okay with you messing about with equipment 

Have any questions? drop them below or give me a DM!

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Chest Press machine in, DB Bench press out?

Just a  reminder that changing your programming can be a form of progression.⁣ ⁣ 

I wasn’t improving for easily 3 months, hitting the same weight, reps and sets on the DB bench press. So what did I do? ⁣ ⁣ 

Got rid of it! Swapped it for a new exercise that I can add an increased load to more effectively.⁣ ⁣ 

This will give me an opportunity to progress in the same movement pattern (even if the chest press machine may not require the same technical skill). When I revisit the DB bench press I should be better equipped to progress. ⁣ 

Watch the above video to see some of my key considerations for the Chest Press machine! ⁣ ⁣⁣

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Don’t fall for the TRAP

Fitness food companies and food companies in general will write ‘slim’ ‘skinny’ ‘weight loss’ ‘low cals’ on their packaging to grab your attention

It is a marketing technique and one that clearly works because they are all still in business!

The companies are playing you, don’t fall for it!

Tips to get around it:

✅Be more aware when you are doing your food shop

✅If it is really expensive, read the back of the packet to see if it is worth it

✅Buy a small quantity and try it out before you commit to buying more

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Diss Completed ✅⁣

Really grateful for the opportunity to have studied an area for 6 months that I have a lot of interest in.⁣⁣

And with that, YES it is possible to acquire strength in the lower extremities of individuals with Cerebral Palsy.⁣⁣The over all results concluded with an average increase of 37.5% in lower limb strength pre-test to post-test from one session a week, in just FOUR weeks.

 ⁣⁣For the lads who follow me off of the CP Development Football Academy and the CP Soccer Irish team a few points to note… 

⁣⁣1️⃣Individualisation: ⁣Regardless of your impairment or soccer classification it is crucial you take a personalised approach to resistance training. Get yourself a good programme completely tailored to your individual goals. ⁣⁣

2️⃣Adaptations: Modify, regress and progress exercises in accordance with your ability. This will be addressed if you have a good training programme in place. ⁣⁣

3️⃣Single-joint movements: ⁣Resistance machines appear to be the best opportunity to develop effected limbs. I would recommend you do this sort of work at the beginning of your training, while your body is fresh and fully recovered. 

⁣⁣If yous have any questions on the above drop me a DM. ⁣⁣

Stress out the window for a week or so, then it’s head down again for exams 🤓

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The bottom line of weight loss is eating less food to create a calorie deficit ⁣ ⁣ Eating less food and more movement will contribute to an even bigger calorie deficit ⁣ ⁣ Don’t over complicate it;⁣ Eat Less Food + More Movement ⁣= Calorie Deficit⁣

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Consistency

The level of consistency you can produce will look different compared to others, so take an individualised approach.

When trying to be consistent, be realistic. Allocate time to what you are trying to be consistent with.

Have a plan, stick to the plan!

The plan here has always been to increase my weights on BP, I’ve stuck to it regardless of ups and downs 135kg bench I’m coming for you!!

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Bringing a set to failure?

“Failure” is basically lifting a weight that is heavy enough that you struggle to hit the rep range you have in mind.

For a set of ten it would see you struggle around rep 9 & 10. If you have some experience lifting weights it can be a great tool for progression.

Here’s some of the things you can do before you try it out!

Prioritize safety:

Select the right exercise

Make sure your set up is safe

Asses the environment around you

Get a spot off someone you know can help if you get into trouble

Have an escape plan!

Warm up:

Make sure you are warmed up correctly to reduce the chance of injury

See how your body is feeling on the day

Training to failure isn’t the wisest choice for every session and I definitely wouldn’t recommend it because of increased risk of injury, accumulates muscle fatigue and increased DOMS, but if it’s implemented correctly, you can definitely reap the rewards

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Build on every training session by having a plan of action!

We talked about progress not being linear, now let’s talk about getting from point A to point B. Each session is just a building block, start at the foundations and build up until you reach your goal. ⁣ ⁣ Training example: ⁣ I want to increase my Smith Machine Split squat to 3x8 80kg (3 sets of 8 repetitions @ 80kg). This week I manipulated the weight/load lifted.⁣

Last week: 3x6 @70kg ⁣(3 sets of 6 repetitions @ 70kg) This week: 3x6 @75kg ⁣(3 sets of 6 repetitions @ 75kg) ⁣ This week was an increase in weight, but remember that is not the only tool you can use to progress (increase reps/sets, manipulate tempo, standardise your reps etc…)⁣. By implementing any of the above into your training, you will find yourself having a better, and stronger workout! ⁣ Go into each session with a plan of what tool you are going to use to progress and chase after it! ⁣ ⁣

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Why use exercise machines over free weights? ⁣

I have been leaning more towards machines lately for most movements (still do keep some free weight staples that I want to improve like bench press)⁣

My key reason for moving to machines lately is that I can manipulate the set up of the exercise to suit myself on most machines. Therefore, this is helping me to execute each rep a little more effectively, which I’m enjoying⁣.

Other benefits:⁣

Can ‘load’ the exercise more safely⁣

Path of movement is provided ⁣

Reduces the risk of injury ⁣

Can help isolate muscles ⁣

Less use of ‘stabilising’ muscles ⁣

⁣I’m not saying every exercise should involve machines and remove all free weight exercises from your programme, but under the right circumstances machines can definitely be an elite way to improve your workout.

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How do I hit reps properly?

Hitting reps properly (stop flying through your sets, struggle a bit, experience some discomfort) 

The biggest mistake I see in the gym is reps not being performed properly. This can mean you are not fully maximising the potential of your workout!

This video will give you a breakdown of what it means to start hitting your reps properly.

Slow down the movement, keep control, it’s not a race.

Don’t shy away from discomfort, it shouldn’t be easy

Select an appropriate weight for the exercise and your ability 

 Keep the above in mind going forward and lets get after it!

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Welcome!

Hello, welcome to my blog! My name is Isaac and I am a fully qualified personal trainer based in Kilcock, Co. Kildare. I will be using this blog to share my fitness tips and tricks with you. 

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📚Sports management 🏋️‍♂️Qualified PT 📍Kildare, Ireland 📩DM questions