Meet our new coach - Lauren

For years I was in out of different diets and inconsistent with workouts, I knew after moving back home from Scotland it was time to take it more seriously and invest in my health, little did I know back then, where it would take me. I was the person that was terrified of the gym environment and embarrassed to ask for help. Within a week of joining the gym I decided to take the plunge ask Connor for help, full of anxiety and fear, I was terrified of failing again.

Before I knew it, I was back on my weight loss journey, but this time sustainability and

knowledge was top priority. I lost 15kg over about 2 years, throughout this I fell in love with lifting as heavy as possible. When I found out about powerlifting, I knew it was perfect for me and have since competed in 2 competitions.

I tend to doubt myself a lot, and without the support I had I never would have believed that I could achieve everything that I have now, not too long into training with Connor I decided to start studying again, I chose Sports and Fitness with Open Uni, unsure of what direction I wanted it to take me. Eventually, I realised that I wanted to help people in the same way that GG helped me and pursue my level 2 and 3 qualifications. I got my certificates in May 2023 and now in March 2024 I joined the GG team as a Personal Trainer. Without Connor and the rest of the GG team I wouldn’t be where I am today, with the determination to succeed and improve every day. I am excited for

the future and seeing where this journey is going to go.

WE just spent £6000

Happy Christmas everyone,

We hope this newsletter finds you well and that you are enjoying the Christmas break. As we approach the end of another year, we wanted to take a moment to thank you all for training with us at Gym Geek. It has been a pleasure to have you as part of the gym, and we are grateful for your support during our first year in our own premises.

We are excited to announce that we have made a significant investment in new equipment, totalling £6000. This new kit which includes a new hamstring curl and leg ext station, Dumbbells up to 40kg, Kettlebells up to 30kgs, a specific Nordic curl station to name a few will arrive early in the new year and we hope it will provide even more opportunities for you to reach your fitness and athletic goals 2023. Whether you are just starting out on your fitness journey or are an experienced athlete, we believe that this new equipment will help you take your training to the next level and we wont stop there. Next on the list is Rowing machines, Ski ergs and bikes which we will look to purchase as soon as possible in the new year. A little bit of Admin for everyone in the early part of 2023 we will be switching our membership system over to a new provider so we will need to switch all membership direct debits to be taken on the 1st or 18th of each month. Don't worry about this for now you wont need to do anything Suzi will be in charge of this process and will speak to everyone in person when we need to change it over, all you will need to do is choose a date.

We have spent some time creating more resources too for our members and from January you will all start to receive these via email. These will cover everything from training to nutrition, injury to rehab and beyond. So keep an eye out have a read and let us know what else you would like to see.

We also wanted to congratulate David Hall, our member of the month, on his recent victory in his battle with cancer. We are thrilled to hear that he is now in remission, David's strength and determination serve as an inspiration to us all, and we are proud to have him as one of our members here at Gym Geek.

Finally, we want to congratulate Matty Burrows, our sponsored football athlete, on his transfer to AFC Totton. Matty has worked hard in the gym over the last year, overcoming repeated hamstring issues signing his first contract with Weymouth FC this year before going on loan to AFC Totton scoring 8 goals in 5 games and earning a permanent move that commanded a 4 figure transfer fee to AFC Totton. We are proud to have played a small role in his success and wish him all the best at his new club.

Once again, we wish you a happy Christmas and a happy new year. We hope to see you in the gym in the coming year. P.s we know some of you have asked for Mirrors and they will be coming soon but storage space is limited in the gym and we need to make sure we have a place for all the new kit on the walls before we take up space with mirrors.

Best regards, Joe, Lloyd, Suzi and Connor

MAke more Gains at the gym

Progressive overload is a crucial concept in strength training, and it refers to the gradual increase in the demands placed on the body during exercise. This increase can take the form of more weight, more reps, or more sets, and it is essential for achieving gains in muscle size and strength.

The origins of progressive overload research can be traced back to the early 20th century with the work of German scientist and physician, Dr. Max Schwarzenbach. In his research, Dr. Schwarzenbach discovered that by gradually increasing the weight lifted during strength training, he was able to elicit a response from the body that led to increased strength and muscle size. This marked the first recorded instance of progressive overload being used in exercise science.

From there, the concept of progressive overload was further developed and refined by other researchers in the field. One notable figure was Dr. Thomas Delorme, an American physician who is credited with introducing the idea of performing multiple sets of exercises in order to achieve greater strength gains. This was in contrast to the traditional approach of performing only a single set of each exercise at the time.

Fast forward to the present day and Brad Schoenfeld, the leading expert in the muscle hypertrophy, has extensively researched the topic of progressive overload and its effects on the body. In his studies, Schoenfeld and his colleagues have consistently found that progressive overload is necessary for stimulating muscle growth and increasing strength.

One study published in the Journal of Strength and Conditioning Research examined the effects of different training protocols on muscle growth and strength. The researchers found that a training program that included progressive overload was more effective at increasing muscle size and strength compared to a program without progressive overload.

Another study published in the same journal looked at the effects of different rep ranges on muscle growth. The researchers found that performing higher reps (15-20) with lighter weights led to similar gains in muscle size compared to performing lower reps (8-12) with heavier weights, as long as progressive overload was applied in both cases. Overall, the research on progressive overload is clear: it is a crucial component of any strength training program. By gradually increasing the demands placed on the body during exercise, you can stimulate muscle growth and increase strength. Whether you're a beginner or a seasoned athlete, incorporating progressive overload into your training routine is essential for achieving your fitness goals. However, it's important to remember that progressive overload should be applied gradually and with caution. It's easy to become overzealous and try to increase the weight, reps, or sets too quickly, which can lead to injury. It's always best to consult with a certified personal trainer or exercise professional who can help you design a training program that incorporates progressive overload safely and effectively.

One way to apply progressive overload in your training is to increase the weight lifted for a given exercise. For example, if you're currently bench pressing 100kgs for 8 reps, you could aim to increase the weight to 102.5kg pounds for your next training session. As you become stronger and are able to handle the heavier weight, you can continue to increase the weight in small increments. This will challenge your muscles and force them to adapt, leading to increased strength and muscle size. This is why we make sure all our members track their training sessions so we can ensure weight is gradually added to the bar.

Another way to apply progressive overload is to increase the number of reps you perform for a given exercise. For example, if you're currently performing 3 sets of 10 reps for hip thrusts, you could aim to increase the number of reps to 12 or even 15 for the the next month of your training. As you become able to handle the higher number of reps, you can continue to increase the reps or add an additional set. This will also challenge your muscles and force them to adapt, leading to increased strength and muscle size. This is one of reasons at Gym Geek we vary the rep schemes in your programs from month to month or program to program.

It's important to note that progressive overload isn't just about increasing the weight or reps; it can also involve increasing the number of sets you perform, the amount of time you spend exercising, or the intensity of the exercise. For example, if you're currently running at a steady pace on the treadmill for 30 minutes, you could aim to increase the incline or speed to make the exercise more challenging. As you become able to handle the higher intensity, you can continue to increase it gradually.

In conclusion, progressive overload is a crucial concept in strength training that can help you achieve your fitness goals. By gradually increasing the demands placed on your body during exercise, you can stimulate muscle growth and increase strength. Whether you're a beginner or a seasoned athlete, incorporating progressive overload into your training routine is essential for achieving your fitness goals. Just remember to apply it gradually and with caution to avoid injury.