Exercise Selection for Perfect Programming

There is an art / skill to choosing the right exercises for your clients. The most important consideration of exercise selection is to select exercises that have a fundamental application to the training objectives. The exercises included should develop the muscle mass, strength, or power of the client in ways that apply to their life, sport or the event which they are training for.

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Bulking Up and Gaining Strength

Want to Increase strength, achieve a suitable body composition, and maintain fitness levels? Read on.


If you take your sporting performance (or health) seriously, you should already be consuming a diet which is:

1) high in carbohydrates - primarily from breads, cereals, grains, legumes, fruits and vegetables,

2) moderate in protein - choosing lean meats, poultry, fish, eggs and low fat dairy products and

3) low in fat - minimising your intake of butter, margarines, oils and other ‘hidden' fats.

Basically, a diet for muscle gain follows the same pattern, but with more of the same foods being eaten.

Alcohol should be limited especially if looking to gain muscle, it interferes with recovery and the stop muscle growth. Aim not to drink on gym days!

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Iliotibial Band Syndrome (ITBS)

What is the Iliotibal Band?

The Iliotibial Band (ITB) is a band of collegen fibres that extend from the Tensor Fascia Lata (TFL) and Gluteus Maximus down over the knee joint to the tibia. This provides a brace that protects the knee from moving sideways.

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