Kyle Stone Fitness

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Kyle Stone Fitness

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Kyle Stone Fitness, Personal trainer, 193 Nursery Road, Holland Park, Mount Gravatt.

16/06/2021

Tip for Bulgarian split squats- The thing I think people struggle with the most during this exercise is stability.
With good good quad & hip activation, and less low back strain, this is a great opportunity to push your limits and go heavy.
That being said, a lot of people are unable to do that because they struggle with their balance and aren't able to forcefully drive out of the bottom of the rep.
Try "grabbing the floor with your toes". Imagine you're trying to pick up a shirt with your toes, this will make your midfoot more rigid making it more stable. Your balance will improve and you'll be able to handle some heavier weights 💪

14/06/2021

Upward cable flys would have to be my absolute favourite exercise for upper chest development. It perfectly takes advantage of the mechanics of the upper chest, utilising simultaneous shoulder flexion & horizontal adduction, while maintaining tension on the muscle throughout the entire range of motion 💪

25/06/2020

Maintaining muscle mass should always be a priority for those trying to shed fat and improve their physique.
When done alone, for too long, or too frequently, endurance training can actually decrease muscle fiber size.
If you prefer steady state cardio over HIIT, make sure you separate it from your lower body lifting days and try to avoid high impact activities such as running in order to minimize any interference effects with muscle strength & size adaptations.
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02/06/2020

Who else is excited to be able to throw around some heavy weights again? 🏋️‍♂️🏋️‍♀️
The countdown until gyms re-open is officially on 🤩
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27/05/2020

Not all proteins are created equal!
Muscle mass is either increased, maintained, or decreased depending on the balance between protein synthesis & protein breakdown.
By way of food, MPS is mostly driven by EAA's. Complete protein sources have higher EAA contents and therefore increase MPS to a greater degree than incomplete protein sources. When MPS is occurring at a greater rate than protein breakdown, muscle growth occurs.
The takeaway here is that complete protein sources are more effective for promoting MPS, however, all you have to do to even the playing field is consume greater amounts of an incomplete protein to reach the same amount of leucine (leucine is the most important EAA for stimulating MPS).
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22/05/2020

The goal of a training program is to provide progressive overload to each muscle group in order to build muscle & strength. However, each workout you perform is going to cause some level of muscle damage and subsequent soreness.
When our muscles are damaged, they cannot produce as much force as they can when they're fresh. This means you won't be able to lift as much weight which leads to you not being able to progressively overload if you're sore all the time.
Recovery is a huge part of building muscle, if you're not allowing your muscles adequate time to recover, you will plateau and eventually overtrain which can cause a decrease in muscle fiber size (loss of muscle).
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19/05/2020

Single arm dumbbell rows are one of the most popular exercises for upper back strength & development, but it's also an exercise that many people perform incorrectly.
Chances are if you're performing this exercise you're doing so to target your back, not your biceps. A very common mistake with this exercise is over utilising your Biceps and Brachialis by pulling the DB directly up.
Pulling the DB back and up will increase shoulder extension & decrease elbow flexion, maximising muscle activation in your upper lats, rear delts, Infraspinatus, etc.
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13/05/2020

Keeping your protein intake high during a diet is absolutely necessary for a variety of reasons.
Studies have shown that increasing protein intake can actually help lose fat even during a slight calorie surplus. This is most likely due to the fact that protein is by far the most thermogenic macronutrient.
In addition, as you get leaner during your diet, protein needs may actually increase. Studies show that leaner individuals require more protein to maintain muscle mass during periods of calorie restriction. This is because as you get leaner, the amount of fat you have available to burn for energy becomes more limited. Therefore, it is more likely that you start to utilise muscle tissue for energy production as you lean out.
Shoot for 2.2g/kg-3.1g/kg of protein per day during a cut, working your way up to the higher end as you get leaner to preserve your precious muscle tissue.
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11/05/2020

Going back to the basics 💪🏼
I am beyond excited to get back into the gym, however this break has forced me to get creative in finding effective ways to target each muscle group, as well as forcing me to go back to the basic movement patterns to idenify any weak points that need to be addressed.
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05/05/2020

And the answer is...
D) All of the above
All rep ranges build muscle equally, as long as the sets are taken to failure or close to it.
Utilising all of these different rep ranges in your training will be more effective for building muscle than just sticking to one or the other.
Varying your rep ranges ensures constant variation which appeases the Law of Accommodation. Higher training volumes might also maximise adaptations in slow twitch muscle fibers in conjunction with heavier/lower volumes mostly impacting fast twitch muscle fibers.
Main takeaway is to incorporate volume variation into your training routine, and to make sure you take your sets to near failure in order to maximise muscle growth 💪🏼

Address

193 Nursery Road, Holland Park
Mount Gravatt, QLD
4121

Telephone

0498830644

Website

https://www.trainerize.me/profile/kylestonefitness/Kyle.Stone

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