How you get results is simple – Train Properly. Train Hard. Eat Right. Sleep.
What Sam’s Fitness can do different to other fitness equipment suppliers is provide you with the equipment and advice to get you on the way.
Powertec and Ironmaster gym equipment have both been proven worldwide to deliver results worldwide. If it is good enough for Lee Priest’s home gym, then you know you can train hard on it!
But most importantly we have had detailed Powertec and Ironmaster weight training information out on the market for years now. It works and what's more it is free!
Keeping It Simple
The thing we have learnt over the years about weight training is the simpler you keep it the easier it is to follow.
Fancy stuff is great for the short term, but you soon get sick of it, or don’t have time in your schedule to maintain it.
There is no silver bullet with weight training. It takes years of grinding away to build up. But this process will not only make you stronger and healthier it will make you a better person!
Here is a basic weight training program and some nutrional guidelines to get you started. Even if you have been training a while, give this program a go. If you have purchased a new home gym this program is a must. It has been on our site for over 4 years now and delivered results for many people.
Nutritional Guidelines - No need for fancy diets to start out with. Just reduce that bad and increase the good. This will make a world of difference!
Kicking It Up a Notch
So you have finished the basic training program and have got a taste for lifting, or the passion has be re-kindled. Now where to next….
Do you want more strength, muscle, endurance or get ripped!. It is up to you!
Build Muscle - Here is a great muscle building program based on an upper and lower body split. It roughly follows a push/pull format.
- Incline Bench Press: 5 sets of 20, 15, 12, 10, 6-8 reps - increase the weight as the reps drop. Use the first 2 sets as warm ups and go hard on the 3 work sets.
- Lat Pulldown: 4 sets of 15, 12, 10, 6-8 reps - increase weight again, but just use the first set as warm up. Your body should be cooking after the bench press.
- Shoulder Press: 4 sets of 15, 12, 10, 6-8 reps
- Bent Over Row, Seated Row or Lever Arm Row depending on your equipment: 4 sets of 15, 12, 10, 6-8 reps
- Tricep Pressdown: 3 sets of 15 reps - use the same weight. Focus on form and isolating the muscle. Your triceps have already been worked on the pressing. You just need to finish them off!
- Bicep Curl: 3 sets of 15 reps - same as above.
Here is Bruce from Serious Fitness in Coburg demonstrating the correct form on Shoulder Press on the Powertec Multi System.
- Warm up with sets of Leg Extensions 30 plus reps or body weight squats - get those knees working! Just light weight weight.
- Squats: 20, 15, 12, 10 - increase the weight as you go.
- Lying Leg Curls: 3 x 15 reps
- Leg Extensions: 3 x 15 reps
- Lunges: 3 x however many reps it takes to failure. Use a barbell, dumbbells, Squat station, weight plate or body weight!
- Calf Raises: 3 x 20 reps.
You can work out 3-4 times a week. Just alternate between workouts and don't train more than 2 days in a row. Warm up and warm down too!
What to know the correct way to do Lunges, here is Lee Priest demonstrating the correct form on the Ironmaster IM2000 Smith Machine.
Muscular Endurance - If you want to get fit and build a real ripped physique get off that treadmill and try this. I love these workouts because it is not only a battle of the body, it is a battle of the mind! You will really learn not only to break boundaries - but enjoy doing it.
- Incline Bench Press
- Rows (Barbell, Seated, Lever Arm or Dumbbell)
- Close Grip Bench Press
- Bicep Curls
- Calf Raises
Do 3 sets of 15-20 reps with 15-60 secs rest. Instead of going up in weight cut down your rest time. You will be surprised at how taxing going from 60 to 50 secs rest is. Always concentrate on form - sloppy reps don't count! You will only be using light weights - but they soon become heavy! That is the mental part. You will feel that exhausted but you have to convince yourself you can finish the set.
Team Powertec Athlete Ian Lauer demonstrating how to correctly perform squats on the Powertec Power Rack.
Strength - Want to build strength. Here is a basic program built around basic movements. These sort of programs many look too simple but they have stood the test of time.
- Shoulder Press or Dips - on dips, if you can lift your bodyweight start using weight.
- Deadlift - IMPORTANT you need to learn correct form before using heavy weight!
- Pulldowns or Chin Ups - same rule as dips
- Bench Press
- Bent Over Row
Do 2 warm up sets for each exercise at 15-10 reps. Then do roughly 5 sets of 5 reps per work set. Have 2 - 3 min rest. If you are attempting this program you should have some experience. So don't always stick to 5 x 5. Cycle the sets and reps. For example for chins, instead of doing weighted chins, once you can do 5 x 5 you might move to 4 sets of 6 reps. Listen to your body!
DO NOT sacrifice form. Only lift what you can lift. You will look like a complete goose if you start claiming certain numbers and then back them up with a terrible lift.
We have just scratched the surface with the programs above. Once you have mastered them, there is literally hundreds of videos of training information available through our network. What's more, we have a fully qualified Personal Trainer in house who can help organise the training information to best suit your needs.
If you really want to go for that something extra special, we can put you in touch with trainers like Brad Turnbull and Bruce Hatfield. They have prepared themselves and many others for competitions, plus have had years of experience training on the Powertec and Ironmaster gym equipment.
I understand that Sam’s Fitness is not able to provide me with advice concerning my medical fitness to undertake any exercise program or diet offered. I understand that it is my own responsibility to seek medical advice in this regard, and I release and indemnify Sam’s Fitness and its owners and employees from liability for injury or illness incurred by me arising out of my undertaking an exercise program or diet.- If you have pre existing medical condition or unsure whether this diet may affect your health please go and see your doctor. Weight training can be dangerous if not done properly. So if you aren't sure about something don't do it! Ask someone experienced.