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‘Join the Chain Gang’ by David Renouf
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‘Join the Chain Gang’ by David Renouf

For those interested in the technical explanation on how and why chains can be a great addition to your exercise program read on further below. For those ‘not so’ it’s as simple as this, chains act as a natural cam that delivers extra resistance when the muscle is at its strongest and less resistanc...

SmartBells® Not just a pretty face. by David Renouf
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SmartBells® Not just a pretty face. by David Renouf

SmartBells AC8001 It is very rare to see anything new or different in the way of dumbbells being introduced to the fitness industry. But SmartBells are definitely that, different. They are basically a wheel shape with a gripping handle in the middle. The wheel is iron covered with coloured rubber wi...

Tornado Ball
Tips & Techniques

Tornado Ball

  BALLS to the WALL. The Tornado ball is a type of medicine ball with rope cord passing through the center making it a very versatile exercise tool for a multitude of functional fitness and anaerobic programs. They are available in various sizes/weights ranging from 3kg, 4kg, 5kg, 6kg to 8kg. I...

AQUA BAGS, Alive and Kicking by David Renouf
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AQUA BAGS, Alive and Kicking by David Renouf

Q. So how different is it exercising with Aqua bags as compared with a traditional Power bag? A. The only similarity is that you can perform the same exercise. But that’s where it ends; the intensity able to be achieved with Aqua bags is ‘off the scale’. Aqua bags are one of the most effective...

News, Views and Clues by David Renouf
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News, Views and Clues by David Renouf

News, Views and Clues by David Renouf   NEWS: Doing low-intensity cardio on an empty stomach will help your body burn stored body fat as fuel for your workout rather than lean muscle. With an absence of glycogen (the bodies first call on energy source) it will revert to using body fat reserves ...

Heavy Duty Training HIT Muscle Mass by David Renouf
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Heavy Duty Training HIT Muscle Mass by David Renouf

    News, Views and Clues,  by David Renouf. OLD NEWS: But still relevant. Heavy Duty Training the YATES and Mentzer way. Recently I read an article in a well-known fitness magazine about Mike Mentzer (a renown body builder of the 1970-80’s) and Dorian Yates  (six time Mr Olympia winner du...

Slam Ball – Have you got the Balls?
Tips & Techniques

Slam Ball – Have you got the Balls?

Awesome cardio and strengthening exercise all in one.  Selection of balls: To slam or not to slam There are many different types of balls to use when exercising, the two most common are the hollow medicine ball constructed from rubber or PVC which has a high rebound capacity and the newer type ‘SLAM...

HIIT (High Intensity Interval Training)
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HIIT (High Intensity Interval Training)

Speed up your RESULTS with HIIT Interval training or more so High Intensity Interval Training (HIIT) is using an exercise program that includes low and high-intensity exercise periods and sometimes broken up with rest periods. The rest period can vary from just a drop off in intensity, say 30% of yo...

Sand bag – Power bag Workout
Tips & Techniques

Sand bag – Power bag Workout

Sand bag – Power bag Workout There is a huge range of power bags on the market today varying in size, weight, shape, price and of course quality. The modern fitness Power bag dates back to early 2000 but has been around in more primitive forms for over 100 years. The concept was developed from...

Plyometric Box: Fitness or Furniture
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Plyometric Box: Fitness or Furniture

  Plyometric Box: Fitness or Furniture … in brief by David Renouf Most of us know how effective the Plyometric box can be for increasing ones explosive power, speed, muscle endurance and over-all muscle potential. But did you know it could also be used as a very useful piece of furniture! Ok gu...

Kettlebells Go Soft!
Tips & Techniques

Kettlebells Go Soft!

Kettlebells Go Soft If you want to workout with kettlebells but are worried about the damage one of the iron styles could do if it slipped out of your grasp, then you can stop worrying, the Soft Kettlebell is here. Kettlebells have been around for a long time, but have become very popular recently m...

CrossFit  Talk the Talk
Tips & Techniques

CrossFit Talk the Talk

(Rich Froning, one of CrossFit’s best.) Crossfit language ‘talk the talk’   CrossFit workouts were designed to improve ten different fitness criteria thought to be the total package, these are cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, acc...

Killer Foods
Tips & Techniques

Killer Foods

Killer Foods I think most of us are aware that many of the additives in foods are not good for us and in some cases are straight out deadly. The reasons the food companies included them, range from increasing the shelve life, improving colour and flavor and in some cases to get you hooked on...

The Benefits of Exercise Bikes
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The Benefits of Exercise Bikes

The benefits of Exercise Bikes Exercise bikes come in all different shapes, sizes and colours (not dissimilar to humans) but the most important thing to look for is effectiveness. When determining the effectiveness of any piece of fitness equipment you should first have a clear idea of what you wish...

Optimal Nutrition for maximum muscle gain.
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Optimal Nutrition for maximum muscle gain.

Optimal Nutrition for maximum muscle gain. To put on muscle you need to eat 5-6 times per day. This regularly fueling of your body goes towards keeping your body in an anabolic state as opposed to a catabolic state.  When your body is in an anabolic state with sufficient glycogen in the blood stream...

Training with Cables … The Big Swing
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Training with Cables … The Big Swing

Training with Cables … The Big Swing Exercising with a cable and pulley connected to a weight stack or better still a pair of cable cross over pulleys is nothing new but with functional training and sport specific movements continually gaining in popularity there is a big swing back to this type of ...

Squats vs. Leg Press
Tips & Techniques

Squats vs. Leg Press

Squat vs. Leg Press Machine by David Renouf The incline leg press machine (in most instances) is superior to free weight squatting when it comes to building huge legs. Now I know that is going to stir up a lot of the SQUATING enthusiasts but being in the muscle building industry for over 50 years...

Dumbbell Training
Tips & Techniques

Dumbbell Training

DUMBBELL TRAINING Dumbbell exercises should be included in all strength-training programs. Using Dumbbells you can develop the different elements of strength such as maximal strength, hypertrophy, explosive power and strength endurance. When using dumbbells as opposed to machines you not only activa...

Fitness Tips for Losing Body Fat (Part 1 Cardio)
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Fitness Tips for Losing Body Fat (Part 1 Cardio)

Fitness Tips for Losing Body Fat | Renouf Fitness A Better Way to Toning Up (Part 1 Cardio) by David Renouf Most people wanting to burn calories, get rid of body fat, tone up a little and increase their percentage of lean muscle tend to approach the task a little too casually.  Ok so you’re...

HOW TO INCREASE YOUR BICEPS FAST
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HOW TO INCREASE YOUR BICEPS FAST

HOW TO INCREASE YOUR BICEPS FAST Whenever you see someone with a great physique, 9 times out of 10 it will be the biceps that initially draws you attention.  Big biceps (commonly referred to as guns) are all important to a great rounded physique and without them you will look lacking and incomplete ...

HOW to GAIN 10KG of MUSCLE FAST – Part 3
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HOW to GAIN 10KG of MUSCLE FAST – Part 3

HOW to GAIN 10KG of MUSCLE FAST by David Renouf The three most important ‘power lifting’ exercises to gain over-all strength and muscle size are; Squats, Deadlift and Bench press, all with free weights. Here we will discuss the bench press, maybe the most effective exercise for building upper body s...

HOW to GAIN 10KG of MUSCLE FAST – Part 2
Tips & Techniques

HOW to GAIN 10KG of MUSCLE FAST – Part 2

HOW to GAIN 10KG of MUSCLE FAST by David Renouf The three most important exercises to gain over-all strength and muscle size are; Squats, Deadlift and Bench press, all with free weights. Here we will discuss the form and technique of the Deadlift, maybe the most beneficial lift you’ll every do. DEAD...

HOW to GAIN 10KG of MUSCLE FAST – Part 1
Tips & Techniques

HOW to GAIN 10KG of MUSCLE FAST – Part 1

HOW to GAIN 10KG of MUSCLE FAST by David Renouf The three most important exercises to gain over-all strength and muscle size are; Squats, Deadlift and Bench press, all with free weights. Today we will start with the Squat. SQUAT The Squat is one of the three most important weight/strength training e...