If you are looking to reach a specific goal of losing body fat, gaining muscle mass or increasing strength it is important that you combine specialised nutrition with an appropriate workout program.
The training programs on this website have been designed by Paul Haslam, Vitalstrength’s sports science consultant. Paul is a former Olympic Weight Lifting champion, two time Mr. Australia and has been involved in the fitness industry for over 15 years. He holds a degree in Physical Education and more recently completed a Sports Science degree (with Merit) at UNSW. He has worked as a Strength Coach and Assistant Conditioner with South Sydney RFLC, as well as private training of athletes at all levels of competition.
To get regular training tips from Paul you can also find us on Facebook www.facebook.com/vitalstrength.
Three training programs have been designed to help you achieve your specific training goals. Choose your training goal of Lean Muscle Growth, Mass Gain or Strength from the tabs above and then select the corresponding Vitalstrength products to accelerate your results.
Some advice from Paul:
“Resistance training is an extremely important part of maintaining a healthy body and mind. Benefits include increased muscle tone to assist with fat loss and physical appearance as well as stronger bones which can prevent osteoporosis in later life.
One of the most common complaints that that I hear about resistance training is that people lack motivation. Exercise has to be a lifestyle commitment. I strongly recommend that exercise be conducted with a training partner. It will become more enjoyable and help you achieve better results. A training diary should also be kept to monitor progress and stay motivated.”
Workouts for Lean Muscle Growth
For best results in achieving lean muscle growth it is recommended that your workout is split into three segments, so that your body is given adequate time to recover after a gruelling session.
- Chest/biceps (Workout A)
- Shoulders/triceps (Workout B)
- Legs/back (Workout C)
How to use the Programs:
The number of sets and reps listed in each exercise are suggested levels which provide a guide for someone who is attempting the program. Ensure to lift a weight which challenges you on each exercise; however it is also important that it does not compromise your technique. If you are completing the reps with ease then increase the weight load or alternatively, if you are struggling to complete the desired reps, reduce the weight.
The 7 Day Training Program combines the resistance programs with cardio exercise. The cardio component is extremely important for those wanting to achieve Lean Muscle Growth. Workouts can be spaced to fit your requirements; however we recommend a day of cardio or rest should follow each resistance work out.
The training programs on this website are provided as a guide only and therefore we recommend you ask a professional about correct function of equipment if you are unsure.
Prior to starting your workout complete a ten minute warm up to help prevent injury and general soreness. Remember to use supplements from the Lean Muscle Growth section of this website to gain optimal results.
Training program by Paul Haslam of City Gym, Sydney
Photos supplied by Jonathan Cawte of Aspire Health & Performance. www.aspirehp.com.au
Workouts for Mass Gain
For best results in achieving mass gains it is recommended that your workout is split into three segments, so that your body is given adequate time to recover after an intense session.
How to use the Programs:
The number of sets and reps listed in each exercise are suggested levels which provide a guide for someone who is attempting the program. Ensure to lift a weight which challenges you on each exercise; however it is also important that it does not compromise your technique. If you are completing the reps with ease then increase the weight load or alternatively, if you are struggling to complete the desired reps, reduce the weight.
The 7 Day Training Program provides a guide for a week of training. Workouts can be spaced to fit your requirements; however we recommend a day of rest should follow each resistance work out.
The training programs on this website are provided as a guide only and therefore we recommend you ask a professional about correct function of equipment if you are unsure.
Prior to starting your workout complete a ten minute warm up to help prevent injury and general soreness. Remember to use supplements from the Mass Gain section of this website to ensure optimal results.
Training program by Paul Haslam of City Gym, Sydney
Photos supplied by Jonathan Cawte of Aspire Health & Performance. www.aspirehp.com.au
Workouts for Strength
For best results in improving strength it is recommended that your workout is split into four segments, so that your body is given adequate time to recover after each focussed session.
- Chest/biceps (Workout A)
- Shoulders/triceps (Workout B)
- Legs (Workout C)
- Back (Workout D)
How to use the Programs:
The number of sets and reps listed in each exercise are suggested levels which provide a guide for someone who is attempting the program. Ensure to lift a weight which challenges you on each exercise; however it is also important that it does not compromise your technique. If you are completing the reps with ease then increase the weight load or alternatively, if you are struggling to complete the desired reps, reduce the weight.
The 7 Day Training Program combines the resistance programs with light cardio exercise. Workouts can be spaced to fit your requirements; however it is recommended that workouts A and B are conducted over two consecutive days followed by a rest day. Likewise workouts C and D should be conducted consecutively.
The training programs on this website are provided as a guide only and therefore we recommend you ask a professional about correct function of equipment if you are unsure.
Prior to starting your workout complete a ten minute warm up to help prevent injury and general soreness. Remember to use supplements from the Strength & Conditioning section of this website to ensure optimal results.
Training program by Paul Haslam of City Gym, Sydney
Photos supplied by Jonathan Cawte of Aspire Health & Performance. www.aspirehp.com.au
