Geez FINALLY F45 advertising that’s appealing to men. I’ve seen 15 different youtube and FB ads that 100% women. I completely wrote this place off. This is the first video I’ve seen that has me interested in checking it out.
Thanks for the tips! Goals for this challenge are to gain more muscle so will def be putting all these tips into action! Especially the reverse Pyramid one......#f45papatoetoe
My first though was “so much bro science”, especially about training to failure and feeling DOMS. But your body is ripped as f*** so whatever works for you man 😂 thanks for the vids, especially about double sessions and making the most of sessions! Appreciate it.
Hey mate ! Definitely no bro science lol I have 11 years experience as a personal trainer, 6 years as a gym owner, I also have the world record for the F45 Playoffs fitness competition and have trainer literally 1,000’s of people lol This video is highly simplified though as it’s aimed at gen pop. Technically speaking if someone is over training with their weekly strength sessions, then the research shows pulling it back from “complete failure” will actually help get results with their strength, but for the majority of people, they don’t push themselves hard enough and train until failure on the key sets of a workout which will allow them to get progressive overload of course 😊 The aim of this video is simply to help people understand what they should be targeting each session for the best results ! 🙏🏼
@Tech Ninja hey mate! Yeah I do, I do F45 about 5-6 times a week and then resistance train 3-4 times a week. Been doing that split for about 6 years now 😊
Hey mate! Personally I don't - but that's just because I feel it puts extra pressure on your lower back and I don't think is needed to get the same results assuming you're training for muscle gain, fitness and weight loss. I've used them a few times before in particular when I was training for OCR races, but I don't incorporate them regularly :) Hope that helps!
So is it bad to add in some cardio between sets ? Ok so basically go really heavy with right form and drop load if need be but some for fatigue. What if I don’t reach fatigue in a class then can I do a double?
Hey Alexa! It’s not “bad” to add cardio in between - the workout will just become more of a cardio workout by adding this in. Think of traditional bodybuilding - they’ll do roughly 4 sets with 8-12 reps and maybe 45-60 seconds between sets - they’re main goal is to increase muscle. You might have 20-25 seconds in F45 which is still good, but it means you need to try to overload your muscle in this time. If you’re getting to the end and are feeling fine, I would argue that there is a good chance that you could go heavier in the workout OR that you could slow it down each rep and focus on time under tension. If you’re still not feeling it - try to pick your weights up 5 seconds early EVERY set. It should hurt for sure !
Great video Peter, but I have a question. I am on the current challenge and want to gain muscle weight. How should I approach this with the challenge meals I am currently eating?
Charlie26C this one always comes up. Add a shake or increase your protein size with each meal. Take note of how your body responds as well - for some this is enough food to put on muscle, but it is a predominately weight loss program. Use the recipes and tweak the portions to your personal goals - the 3 phase format is still a great structure. The final 2 weeks you will definitely need to increase the sizes (weight loss and muscle gain are two totally conflicting goals) Hope that helps !
@@peter_day thanks a lot. I am trying to cut my body fat and then also add on my muscle mass. Mid-challenge scans are this com8ng weekend so will see if any progress is made.
@@peter_day Hi Peter, my mid-challenge scans were great. Muscle mass increased quite good and I am very happy about this. I also lost 8.1% body fat (total of just over 6kg) Thanks for the tips! Now to push for the remaining 4 weeks
Thank you again.. I have a question, Im in my ideal weight, but Im not lookinf fit need to reduce my percentage of fat. I dont eat much I basically train at 6:45 am, had 1 protein shake with a banana, 2 coffees with soy milk and then i eat my main meal at 5pm, practically just 1 main meal could be another later at night. I know that this is wrong but is what work for me and my schedule. Because Im in Australia I feel so much less appetite in summer. I started 5 months ago and I give my 100% i feel so much better reducing sizes but I dont see much difference or not a big change. So my problem will be my nutrition right. If I dont feel apetite what would you recommend to do.
Hey thanks for your reply. Im consuming around 1300 calories. I just want to lose body fat. Based on my scans im getting better, slowly but decreasing. I havent being in a challenge before I will join the one at the end of april Im not carefull with my food and I dont really follow a good diet. Thanks
Christian Saralou it’s a class style workout where everyone is on a certain station. You don’t have to reverse pyramid at it - that’s more of an advanced technique you can apply for a progressive overload on your muscles 😊 Hope that answers your question!
![[ENGSUB] UNPRODUCTIVE DAY ใช้ชีวิต (เปื่อยๆ) ด้วยกัน 1 วัน! | OUROAD CLOSEFRiEND SS2 EP.9](http://i.ytimg.com/vi/pyYKZ3kra9w/mqdefault.jpg)
Great info. Not doing these tips is the main problem with group training. These tips are spot on
Second strength session tomorrow (started C29 today) this is so helpful!
Geez FINALLY F45 advertising that’s appealing to men. I’ve seen 15 different youtube and FB ads that 100% women. I completely wrote this place off. This is the first video I’ve seen that has me interested in checking it out.
Mate give it a crack - you'll love it!
Killer tips Peter! Thank you
Great video legend! Especially the reverse pyramid tip!
Ryan Fernance thanks legend !!
Very informative, learned heaps! thanks for this.
Thanks for the tips! Goals for this challenge are to gain more muscle so will def be putting all these tips into action! Especially the reverse Pyramid one......#f45papatoetoe
Robyn Wills thanks legend !! Trying to get to Papatoetoe btw 😉🙌🏼
My first though was “so much bro science”, especially about training to failure and feeling DOMS.
But your body is ripped as f*** so whatever works for you man 😂 thanks for the vids, especially about double sessions and making the most of sessions! Appreciate it.
Hey mate ! Definitely no bro science lol I have 11 years experience as a personal trainer, 6 years as a gym owner, I also have the world record for the F45 Playoffs fitness competition and have trainer literally 1,000’s of people lol
This video is highly simplified though as it’s aimed at gen pop. Technically speaking if someone is over training with their weekly strength sessions, then the research shows pulling it back from “complete failure” will actually help get results with their strength, but for the majority of people, they don’t push themselves hard enough and train until failure on the key sets of a workout which will allow them to get progressive overload of course 😊
The aim of this video is simply to help people understand what they should be targeting each session for the best results ! 🙏🏼
@Tech Ninja hey mate! Yeah I do, I do F45 about 5-6 times a week and then resistance train 3-4 times a week. Been doing that split for about 6 years now 😊
Hi there. Can you explain more about your statement "Hypertrophy happens when we break muscle fibers". I am just curious how. BTW, great content man!
Similar to a bone break…heals back stronger. Muscles get damaged, heal during rest and come back slightly more resilient each time. Slow/steady growth
Hi peter, can i ask if u recommend using weighted vest during f45 sessions, especially for cardio days
Hey mate!
Personally I don't - but that's just because I feel it puts extra pressure on your lower back and I don't think is needed to get the same results assuming you're training for muscle gain, fitness and weight loss.
I've used them a few times before in particular when I was training for OCR races, but I don't incorporate them regularly :)
Hope that helps!
Great tips! Thanks :)
So is it bad to add in some cardio between sets ? Ok so basically go really heavy with right form and drop load if need be but some for fatigue. What if I don’t reach fatigue in a class then can I do a double?
Hey Alexa!
It’s not “bad” to add cardio in between - the workout will just become more of a cardio workout by adding this in.
Think of traditional bodybuilding - they’ll do roughly 4 sets with 8-12 reps and maybe 45-60 seconds between sets - they’re main goal is to increase muscle.
You might have 20-25 seconds in F45 which is still good, but it means you need to try to overload your muscle in this time.
If you’re getting to the end and are feeling fine, I would argue that there is a good chance that you could go heavier in the workout OR that you could slow it down each rep and focus on time under tension.
If you’re still not feeling it - try to pick your weights up 5 seconds early EVERY set. It should hurt for sure !
Great video Peter, but I have a question. I am on the current challenge and want to gain muscle weight. How should I approach this with the challenge meals I am currently eating?
Charlie26C this one always comes up. Add a shake or increase your protein size with each meal. Take note of how your body responds as well - for some this is enough food to put on muscle, but it is a predominately weight loss program.
Use the recipes and tweak the portions to your personal goals - the 3 phase format is still a great structure. The final 2 weeks you will definitely need to increase the sizes (weight loss and muscle gain are two totally conflicting goals)
Hope that helps !
@@peter_day thanks a lot. I am trying to cut my body fat and then also add on my muscle mass. Mid-challenge scans are this com8ng weekend so will see if any progress is made.
@@Charlie26C Let me know how you go! Would love to check in!
@@peter_day Will do!
@@peter_day Hi Peter, my mid-challenge scans were great. Muscle mass increased quite good and I am very happy about this. I also lost 8.1% body fat (total of just over 6kg) Thanks for the tips! Now to push for the remaining 4 weeks
Thank you again.. I have a question, Im in my ideal weight, but Im not lookinf fit need to reduce my percentage of fat. I dont eat much I basically train at 6:45 am, had 1 protein shake with a banana, 2 coffees with soy milk and then i eat my main meal at 5pm, practically just 1 main meal could be another later at night. I know that this is wrong but is what work for me and my schedule. Because Im in Australia I feel so much less appetite in summer. I started 5 months ago and I give my 100% i feel so much better reducing sizes but I dont see much difference or not a big change. So my problem will be my nutrition right. If I dont feel apetite what would you recommend to do.
Tatiana Rodas hi there ! Do you know your macros or calories each day ? Are you to lose body fat at the moment or what are your goals?
Hey thanks for your reply. Im consuming around 1300 calories. I just want to lose body fat. Based on my scans im getting better, slowly but decreasing. I havent being in a challenge before I will join the one at the end of april Im not carefull with my food and I dont really follow a good diet. Thanks
Tatiana Rodas soy is considered very counter productive to losing fat. Do some research and I’m sure you may consider almond or oat milk instead
So when working out at the gym, is it not a group workout or a class style? Does the whole group so reverse pyramid or am I doing my own thing?
Christian Saralou it’s a class style workout where everyone is on a certain station. You don’t have to reverse pyramid at it - that’s more of an advanced technique you can apply for a progressive overload on your muscles 😊
Hope that answers your question!