Pittsburgh Pro Fitness

Pittsburgh Pro Fitness Pittsburgh Pro Fitness is a Premier Personal training, sport specific and boot camp facility. Twitter:
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2026 MURPH is in the books. Thanks to all that came out to join us, it doesnt get any easier 💪🏿.
05/23/2026

2026 MURPH is in the books. Thanks to all that came out to join us, it doesnt get any easier 💪🏿.

05/05/2026

Kathy has been working hard in the gym and its showing. Here's "some" of what she has been doing.

•Consistency of strength training, hitting three days a week.

• Pickleball three to four days a week.

• Prioritizing protein, fiber and eating less added sugar.

• Tracking my food intake every day in a food diary.

• Eating until I’m satisfied, not full.

• Walking everyday with the dog.

• Adding cardio that gets me to 150 beats or higher heart rate, high intensity, short bursts, typically through running on the treadmill.

•Prioritizing sleep and good sleep habits.

Keep up the great work Kathy!

02/16/2026

The secret sauce is in exercise pairing. Lateral slider lunge, paired with Lateral broad jumps!

02/01/2026

Off season grind mode!!

12/02/2025

💪🏿2 Types of Muscle Growth 💪🏿

There’s more than one way your muscles can grow:
🔥 Sarcoplasmic Hypertrophy = “Pump style” growth
• Muscles look bigger and fuller
• Comes from higher reps, lighter weight
• Think bodybuilder style training

⚡ Myofibrillar Hypertrophy = “Strength style” growth
• Muscles get denser and stronger
• Comes from heavier weights, lower reps
• Think powerlifter style training

🏋️‍♂️ Both matter — one builds size, the other builds strength.
Train smart and mix it up for the best of both worlds! 💥

11/21/2025

💪🏿 Big shoutout to our client Earl! 👏🏿 This guy proves that age is just a number. He’s one of the most active members at Pittsburgh Pro Fitness and continues to crush every training session. Keep up the amazing work, Earl 🔥💯

Kids are locked in!!
11/05/2025

Kids are locked in!!

11/01/2025

Time Under Tension (TUT) training is important because it focuses on how long your muscles are actively working during a set—not just how many reps you do. Increasing the time your muscles are under load can lead to greater muscle growth, strength, and control.
Here’s why it matters:
💪 1. More Muscle Growth (Hypertrophy)
• Muscles grow when they experience mechanical stress and microscopic damage during training.
• Extending TUT increases that stress, stimulating more muscle fibers and encouraging repair and growth.
🔥 2. Improved Mind–Muscle Connection
• Slowing down your reps forces you to feel the muscle working, improving control and technique.
• You recruit the target muscle more effectively, reducing momentum or "cheating" through reps.
⚡ 3. Greater Metabolic Stress
• Longer sets create more metabolic buildup (like lactate), a key trigger for hypertrophy and endurance.
• This “burn” effect helps signal your body to adapt and strengthen.
🧠 4. Better Form and Injury Prevention
• Moving slowly improves awareness of your movement patterns.
• You can focus on stabilizing muscles and proper joint alignment, lowering injury risk.
🕒 5. Versatility Across Goals
• For hypertrophy: 40–70 seconds TUT per set
• For strength: 20–40 seconds
• For endurance or rehab: 70+ seconds
In short, TUT amplifies the quality of your reps—not just the quantity. It turns every movement into a more effective muscle-building, strength-enhancing exercise.





Thanks to those who came out and conquered the MURPH!!!
05/24/2025

Thanks to those who came out and conquered the MURPH!!!

Parents don't be fooled by people telling you that they can make you're 6yo to 11yo more explosive by using this or that...
04/15/2025

Parents don't be fooled by people telling you that they can make you're 6yo to 11yo more explosive by using this or that.
It's just not possible!

Children cannot build explosive power like adults can, here's why.

1. Neurological Development
Explosive power is the bodies ability to quickly and efficiently recruit motor neurons to fire muscle contractions. Their Central Nervous system is just not Developed enough to do so.

2. Muscle development and growth.
Children can get stronger but they can't pack on the muscle like adults can.

3. Other factors like age and maturity, training techniques and kids just all develop at different rates.

Things to do instead of worrying about your child being more explosive.

Work on sport skills, push ups, body squats, learn to hinge properly, core strength through exercises like ab planks etc.

Work on their IQ level for whatever sport they play.

Also parents please explain to your child when they show you the cool exercise their favorite athlete is doing, that they didn't start there.

If they can't do atleast 10 push ups regular or modified they shouldn't be wondering what they can bench press.

Address

82 Center Avenue
Emsworth, PA
15202

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 9am - 5pm
Sunday 11am - 4pm

Telephone

+14127344100

Website

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