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THE BREAKDOWN OF A LAT PULL DOWN

THE BREAKDOWN OF A LAT PULL DOWN So you think you know the lat pull down? It is a pretty popular exercise used by gym goers on the reg! For body builders its assists with creating that “X” shape …so important in the back pose, but body builders aside, it is a great movement to build posterior strength and correct posture. AND to my fellow lady friends… it can create the illusion of a smaller waist. HOWEVER…a majority of the time it is done incorrectly due to poor form and the Latissimus Dorsi in turn does not get used effectively. The most common issues I see with form include: - Initiating the motion using the front part of the Deltoid (shoulder) and ....
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How to smash goals 101

✨ How to smash goals 101 ✨ do you find yourself struggling to reach your health and fitness goals or stick to a diet long term? You jump right in and go great for the first week and then begin to makes small excuses that convince yourself it was okay to skip the gym today or reason with yourself as to why you overslept. If you aren’t meeting your goals it’s probably because you have been unrealistic about them and let’s face it, you probably have based it on what you have seen some one else do... “ I saw blah blah was on this diet and she lost blah kg.” So here are the best possible tips I can give you to get yourself actually reaching your goals: ....
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Shoulders

💪🏻Make it grow!💪🏻 . ☝️A very simple but overlooked way to assist a stubborn group of muscles or muscle to grow, is to work them at the start of your sessions. . ✌️Just like spreading your volume out can increase the quality of your workout. In fact studies show this. . 🤟However you don’t really need to study that when you are the most fresh you can perform the best quality sets 👌 . #gym #body #healthy #muscles #lateralraises #shoulders #sets #workouts #grow #quality @ Ballarat, Victoria ....
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Stretching

Why Stretching is Important 🤔 👌Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage. ☝️For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, ....
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Sumo Deadlift

Sumo Deadlifts!💪🏻 The sumo deadlift is an effective deadlifting movement to increase upper back, hamstrings, glutes, and trap development. You’ll notice it’s a favourite exercise in the gym recently by some people. Its also a movement that would be seen in powerlifting programs and meets, general fitness and workout plans, functional fitness, and even Olympic weightlifting. 🏋🏻‍♂️ The Sumo Deadlift (which is one of the main deadlift variations used in powerlifting and formal deadlift training) is done with a wider stance and more upright torso than the conventional deadlift. In doing so, the sumo deadlift targets and develops different muscle groups ....
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Reasons Why You’re Not Gaining Muscle??

Reasons Why You’re Not Gaining Muscle?? After training for a while it doesn’t take long to figure out that progress is slow going, and hard to come by to say the least. Unfortunately, you can’t just show up to the gym, pump a few weights around and expect to get good gains just like that. If you’re not making the progress you want to be, read on! You could be missing one or more of these crucial steps... Not eating enough calories. I’m sure at some point we have all heard about calories in verses calories out. Thing is that generally we talk about this on the topic of fat loss. Eating a daily surplus of 10% calories should make sure there is enough energy ....
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New Blog Post

Bodyweight Training is personally on of my favourite types of resistance training. But is it worth doing? Check out the Pros and Cons and decide for yourself! Pros: 🔹️ Convenience 🔹️ Enhance relative strength 🔹️Modifiable to suit different abilities 🔹️Challenges balance and stability 🔹️Teaches fundamental movement patterns Cons: 🔹️Upper body emphasis 🔹️Difficult to overload and harder to measure progress compared to when using free weights or machines 🔹️ Generally better suited to those with some training experience If you feel like a challenge, have a go at this tough, full body workout... 1) Box Jumps 4x6-8 2) Tri-set: TRX pistol squat, Chin-ups, Dips 4x10/10/10 3) ....
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Infrared Sauna Benifits

Another 9 Interesting Reasons why Post 🤔 But today I’m covering the benefits of the Infrared Sauna! Especially in this towns cold Winter. But why is it so important to sweat? Here are the reasons: 1. Increases Metabolism Sauna therapy is sometimes called passive cardio because it raises your heart rate in a way that is similar to exercise.. I know I got excited when I found this out too! A 30 minute session burns approx 600 calories, but of course this depends on the individuals BMR. 3. Gorgeous, Youthful Skin One of the most unexpected changes when using a sauna regularly is how much more refreshed and “glowy” The skin looks after a few months of use. Far infrared ....
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Hypertrophy Vs Strength

Hypertrophy Vs Strength! Aka the old Bodybuilding vs Powerlifting.. It all depends on your goals and what you would want most, and to achieve those goals it’s important to set a program/ routine that’ll help you achieve it. 💪🏻. Bodybuilders focus primarily on building muscle, losing fat, contest preparation, or simply maintaining size and strength. You don’t necessarily need ultra heavy weights to achieve this but it does help. It’s more about technique and hitting the right muscles. 🏋🏻‍♂️. Powerlifters direct their attention to getting as strong as possible on the core lifts such as the deadlift, squat, and bench press. Every part of training revolves ....
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Free weights vs Machines, by Louis

ℹ Free weights V’s Machines? There’s mixed opinions on free weights verses weight machines. One thing all machines have in common is that generally they follow a specific plane as we use them. With free weights they are exactly that - free to move in any direction. So, which is better? My answer is neither… each have pros and cons which I will talk about below. 💥Pros and cons of Free Weights... Free weights are great as they challenge joint stability and are specific to activities of daily living. Take a Deadlift for example – each time you pick up the shopping bags full of groceries, you are essentially doing a Deadlift. So, Deadlifting is not only a ....
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Chris Whyte

This a great gym which has enabled me to go from a diabetic diagnosis to Powerlifting Maters 1 National Title and record in 18 months! I was initially hesitant and very apprehensive about going to a gym but this feeling soon disappeared after only a few sessions. All the staff are extremely dedicated and do all they can to help you achieve your goals at any level. Ben himself has dedicated a lot of time to help me overcome my health issues and help me achieve more than I ever though I could.... I have now competed in several powerlifting competitions and all at the gym have been supportive and given their time to help on these days. Can not recommend Bens Army enough......

Cheryl Coad

Fantastic gym, Ben's Army has an excellent range of equipment, the atmosphere is incredibly welcoming and friendly and staff are professional and motivating, under the guidance and support of the trainers I have been able to reach my goals.

Bec's Story

Hi I'm Bec and I joined Ben's Army 2 years ago. I only joined because my husband Gareth kept raving about how good it was and I was seeing in him the changes I wanted to see in myself! react-text: 195 I've been to other gyms and never really fit in, I was always self conscious that every one was staring at the "fat" girl in the gym, but Ben's Army is different. I've never felt uncomfortable working out here and I've always felt the encouragement, not just from the awesome trainers, but from the other members as well. It's more like a family than a gym. For nearly 18 years I have battled with an eating disorder, this has had a huge impact on my life and when I joined the gym I still struggled with my food. Joining Ben's Army gave me the confidence and tools required to overcome my battle and though I have had ups and downs the changes I have made have all been positive steps to improving my health and reaching my goals. To date I have lost 20kgs, the right way, through exercise and diet and have gone from size 18-20 down to 12-14! Though not at my final goal this has improved my confidence by leaps and bounds, I have gained muscle and toned up in areas I never thought possible haha! Not to mention the amazing people I have met along the way, these people who now feel like friends. It feels like everyone at the gym has an encouraging word, a good old joke or willing to lend a hand! This gym really feels like an extended family and I couldn't imagine having gotten this far in my journey at any other gym. A huge thanks to all the trainers for their encouragement and knowledge along the way and the other gym members for making me feel comfortable, but most importantly to Lacey for being the best gym buddy and friend but for also keeping me on track.

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