Payne Train Fitness

24/10/2022

A different perspective for anyone that might need it.

01/08/2022

Before and after of dry cupping today with .injury_rehabilitation at

Had some pain and discomfort in my upper upper back recently so trialling a dry cupping session to see if any improvents occur.

It's only been a few ours but already feeling a lot less tension.

16/12/2021

Ever wondered why some people slow down their reps when training?

There are a lot of variations that can help achieve your goals more efficiently as different methods can be used for different goals.

Here are a couple of examples that you can implement into your training today

If you prefer to avoid deep muscle soreness, developing a focus on concentric phases when you train can help.

Suitable for people with an active day job or for people training a frequent amount wanting to avoid discomfort when completing simple movements.

If increased muscle size is your preference a focus on eccentric phase work would be beneficial.

Stimulating the muscle further than it's used to will generate increased adaptations.

15/12/2021

Hit a plateau in your Deadlift?

This is a list of variations and methods that I have seen success, with my own training and with my clients, in a short space of time.

These suggestions are not exhaustive so comment any additional variations or training methods that have helped you to improve.

14/12/2021

Don't bolt a coffee or energy drink. Take a day.

This may seem contradictory after I posted about consistency yesterday but I also posted about being flexible last week and this fits into both camps.

I'm suggesting on the days that your body says "maybe not today" you listen. Not ploughing through on caffeine isn't weakness... it's smart.

Whilst training tired, in the short term, might make us feel like the terminator with undefeatable will power the guy who took a day or two off to recover, thinking long term, is coming back to a PB.

14/12/2021

Small improvements each day build to a big difference over time.

Whilst motivation to change can inspire action routine, commitment and accountability will be what maintains growth.

Learning how to develop these inspiring moments into habit will be what defines who you are.

14/12/2021

14/12/2021

Just a few problems solved, not solved and some suspicion of sabotage on a greased foothold 🤔😆

14/12/2021

Run, ride and row to bigger muscles 💪🏻

Morpheus Voice: What if I told you that cardio training can be the key to bigger muscles?

Well in moderation it's true. Whilst training cardio and resistance in a 50/50 split can be detrimental, a 15/85 split could be more beneficial than resistance training alone.

How so?

Cardio helps improve capillary density and therefore allows for a more efficient flow of blood, oxygen and nutrients to the muscles, meaning better growth.

Like and Share if you find this information helpful 👍🏻

14/12/2021

Looking for a new simple method of gaining strength? 💪🏻

Try including a plyometric exercise at the end of your warm up and before a heavy compound in order to better prepare your muscles for the explosive force required.

3 sets of 5 reps of moderate difficulty are enough to activate the target muscle groups without developing fatigue.

Your lifts will become more fluid through the most difficult parts of the lift allowing the increased stimulus to generate better strength.

14/12/2021

Train with a mate it'll be good motivation... not with these two 😂

Sessions are anything but dull when we're together though.

06/12/2021

How to sustain training?

Motivation comes and goes and can be very personal for all of us.

Most times the more personal the more powerful it's effect.

Whilst there are multiples types they will all be linked to a goal in mind.

I've listed a few here and placed when I think they can be most effective to help us maintain our drive and determination.

There is no one clear choice to live by but some might be used more often than others to remind us what can be achieved, what we have achieved and what we want to achieve going forward.

Comment goals or methods you've found helpful or that may not be listed.