https://www.andyvincentpt.com/blog daily 0.75 2026-04-01 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/e7283e8c-6686-4e46-8712-d454d48a91a9/White.png https://www.andyvincentpt.com/blog/how-to-keep-your-gains-a-guide-to-maintaining-muscle-and-strength-when-you-stop-training monthly 0.5 2026-04-03 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/55c81735-0a64-47c5-adcc-626231f1bb38/SSS+At+Home+Workout+12.jpg The Smarter Strength Training Blog - How to Keep Your Gains: A Guide to Maintaining Muscle and Strength When You Stop Training - Fortunately, the human body is remarkably adaptive, and keeping your gains is significantly easier than building them in the first place. Here is a breakdown of what happens when you stop training, along with simple strategies to help you avoid losing your progress. To understand how to keep your gains, it helps to know how they were built: Strength is a Neural Adaptation: Strength is largely an umbrella term, but at its core, it is a neural adaptation. Training sends signals to the brain, improving nerve connections and the ability to fire and recruit muscle fibres. This process is very task-specific: you get better at what you practice (e.g., a 1-rep max or a 20-rep effort). Muscle is a Gradual Process: Muscle building requires a specific amount of tension on the muscle fibres (stretch-based or external force). The body gradually lays down more muscle fibre as force and volume accumulate over time, paired with sufficient fuel (protein and calories). https://www.andyvincentpt.com/blog/do-you-need-to-be-obsessed-to-get-in-great-shape monthly 0.5 2026-04-01 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/a826e25d-c6b8-4beb-9f45-9c37e322eae7/unsplash-image-zQNDCje06VM.jpg The Smarter Strength Training Blog - Do You Need to Be Obsessed to Get in Great Shape? - Before diving into the core question, let’s first define what the physical attributes of "great shape" generally include: Body Composition: A healthy ratio of fat mass to muscle tissue. Strength: A high level of strength across all major muscle groups. Endurance: A good level of cardiovascular fitness. Flexibility and Mobility: Good joint flexibility and muscular elasticity. You might assume the only requirements to excel at these points are effort and time. While true, this overlooks the fact that the playing field is far from level. https://www.andyvincentpt.com/blog/the-sweet-truth-are-non-nutritive-sweeteners-safe-healthy-and-useful-for-weight-loss monthly 0.5 2026-03-06 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/67a6d8c5-f9fd-423b-8910-c4d218266fa1/unsplash-image-ymEgsqhdOXw.jpg The Smarter Strength Training Blog - The Sweet Truth: Are Non-Nutritive Sweeteners Safe, Healthy, and Useful for Weight Loss? - What are Sweeteners? Non-nutritive sweeteners are substances used to sweeten food that provide minimal to no calories. Because they are significantly sweeter than regular sugar (sucrose), they can be used in much smaller doses. Common examples you may have heard of include Splenda, Saccharin, Sucralose, and Stevia. The Weight Loss Equation: Debunking the Insulin Myth A common argument against sweeteners is that they spike blood glucose, leading to elevated insulin levels, which, as a "storage hormone," cause you to store more fat and inhibit weight loss. Let’s break this down: https://www.andyvincentpt.com/blog/should-women-train-fasted-understanding-the-nuance monthly 0.5 2026-02-24 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/c277f7cf-0034-4bf3-b1da-d693f896b1cb/unsplash-image-1SPu0KT-Ejg.jpg The Smarter Strength Training Blog - Should Women Train Fasted? Understanding the Nuance - There’s a rising interest in fasting, particularly its effects on exercise. However, much of the foundational research has been conducted on men, and emerging data over the last five years has revealed significant sex differences. This has led some to advocate for a blanket rule: women should not train fasted, or even fast at all. However, the reality is more nuanced. It’s important to look beyond broad strokes and consider the specifics of a woman’s physiology, fasting duration, and exercise type. Key Research on Women and Prolonged Fasting https://www.andyvincentpt.com/blog/does-doing-too-much-cardio-affect-someones-ability-to-build-muscle-xpm79-bwtxd-xe2pj monthly 0.5 2026-02-24 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1766503622205-V54GXAM4XRXK3XJXZH0N/unsplash-image-MsCgmHuirDo.jpg The Smarter Strength Training Blog - Gym Floor Anxiety: How To Overcome The Fear - I've been a trainer for 23 years, and I went to a gym quite recently. It was a gym with a lot of equipment I hadn't seen before, which is kind of weird considering how long I've been in the industry. There were also a lot of very big rugby guys training there. I remember being very nervous about going to that gym. I procrastinated all morning, but then I signed up. The guy who signed me up was super lovely. I was looking around the gym floor, watching people work out. I went to this big piece of kit and thought I'd give it a go, put some weight on it. I actually put quite a lot of weight on it straight away, and it was pretty heavy. I didn't have much more scope to put any more weight on it. I did six reps and then struggled; I was done. I took the weight off, moved on to the next bit of kit, and then this massive dude got on the machine, put on basically what I'd put on for six reps, and just started doing like 12 reps as a warm-up. I was like, "Oh, this is super embarrassing; everyone saw that." So, I get it. We all feel intimidated and nervous about various aspects when we enter the gym. It's something that comes up in my Q&A, which I do every two weeks on Instagram. The topic of anxiety around training comes up all the time. https://www.andyvincentpt.com/blog/does-doing-too-much-cardio-affect-someones-ability-to-build-muscle-xpm79-bwtxd monthly 0.5 2025-12-23 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/040d4ea1-e775-4f05-942d-7fd62ada20c2/unsplash-image-R66DIsHWNEI.jpg The Smarter Strength Training Blog - Fitness Beyond The Gym - How To Incorporate Movement Into Your Life. - The fitness industry has often pushed the narrative that if you're short on time, you should be doing 15-minute high-intensity interval circuits. But let's be real – you can't undo nine hours of sitting with 15 minutes of intense exercise. Another common myth is the 10,000-step-a-day target. This equates to about five miles and takes around an hour and 40 minutes of constant walking. For many, this is an incredibly high bar, leading to discouragement and inaction. Interestingly, the 10,000-step idea originated in a 1965 Japanese marketing campaign, not in scientific research. Recent studies (such as the 2020 JAMA Internal Medicine study) show that mortality rates progressively improve before levelling off at around 7,500 steps per day, with little additional benefit beyond that. This lack of movement is a relatively modern issue. Before World War II, jobs were far more labour-intensive, requiring significantly more daily movement. Post-WWII, technological advances led to more sedentary lifestyles, a trend that accelerated with computers in the 70s and 90s, and even more so with the internet. There's a clear parallel between this increase in sedentary behaviour and the obesity epidemic that became more pronounced around the 90s and early 2000s. While lack of movement isn't the sole cause of obesity, it certainly plays a significant role. https://www.andyvincentpt.com/blog/does-doing-too-much-cardio-affect-someones-ability-to-build-muscle-xpm79 monthly 0.5 2025-12-23 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1765563778372-RQ0UUVSYRNFMZUO63PE5/unsplash-image-5IsdIqwwNP4.jpg The Smarter Strength Training Blog - What You Think You Know About Muscle Soreness Is Wrong - But to do this, we need to talk a little bit about muscle damage and recovery, because it's really important to understand why soreness probably isn't what you need to focus on. First up, there are two types of muscle recovery. Let's say: Tissue Remodelling: This occurs when you've created so much structural damage to the muscle fibre (what is called the sarcomere) that the structural components of that unit have to be fully rebuilt and remodelled. What was a totally functional sarcomere has now had to be rebuilt. That is a really big waste of resources and energy. Tissue Repair: This is what I think more people are used to hearing about. This is the repair of muscle fibres and the organisation of the fibres back into contractile lines, so the muscle can pull in a linear fashion to create muscle contraction. That's a very normal part of the repair process when muscle is damaged. https://www.andyvincentpt.com/blog/does-doing-too-much-cardio-affect-someones-ability-to-build-muscle monthly 0.5 2025-12-12 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1762976238074-R7QIT10OGN057EH36LOB/unsplash-image-RzI-idjc8RQ.jpg The Smarter Strength Training Blog - Does Doing Too Much Cardio Affect Someone's Ability To Build Muscle? - This concept of combining two types of training simultaneously, such as lifting and cardiovascular training (e.g., running), is referred to as concurrent training. It was first reported in research by Hickerson in 1980, who concluded that excessive cardio combined with strength training significantly reduced the body's ability to build muscle and increase strength. By 2012, sufficient research on the topic had emerged, allowing the expression "interference effect" to gain traction. Ever since, coaches like me have often advised that if you're trying to build muscle, you probably want to keep cardio separate from your weight training. However, in 2021, a follow-up meta-analysis of more recent research concluded that there was no significant difference in either trained or untrained lifters when using concurrent training. This highlights how research can sometimes go in completely opposite directions. What's truly important is to look at the potential mechanisms rather than just the conclusion, and delve into the details to understand what it truly means. https://www.andyvincentpt.com/blog/can-you-lose-weight-without-tracking-calories monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/e70b4cad-996c-41c4-a3f9-fd1a3f3ff30a/unsplash-image-jUPOXXRNdcA.jpg The Smarter Strength Training Blog - Can You Lose Weight Without Tracking Calories? - Why Diets Don't Work Understanding the reasons people struggle can arm you with a toolbox to avoid common traps: Too Aggressive and Restrictive: Many people's idea of dieting involves drastically reducing calories by eating only chicken and broccoli or endless boring salads. This aggressive restriction eliminates enjoyable foods, leading to a "f*** it" mindset and eventual binges when willpower runs out. Dieting for Too Long: Sustaining low energy intake for extended periods without breaks is a recipe for failure. Trying to Lose Fat and Build Muscle Simultaneously: It's crucial to tackle these goals separately. Do not try to do both at the same time. Dieting for Specific Events Without a Long-Term Plan: Dieting for a holiday or wedding without a clear strategy for sustaining weight loss afterwards can lead to anxiety and rebound weight gain. Lack of a Weight Maintenance Plan: The biggest oversight in the world of dieting and weight loss is the absence of a plan for maintaining a stable weight. Your goal isn't just to lose weight, but to maintain that weight. This requires learning to eat in a way you can stick with forever. https://www.andyvincentpt.com/blog/do-calories-really-matter-unpacking-the-great-debate monthly 0.5 2025-11-20 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/c8157ac9-f9ae-4f08-8a2a-5212ba6c0e28/unsplash-image-kcA-c3f_3FE.jpg The Smarter Strength Training Blog - Do Calories Really Matter? Unpacking the Great Debate - Recent podcast hosts, including Tim Spector, Jason Fung, Gary Brecka, and David Asprey, have all argued that the traditional calorie balance for weight loss is a myth. Let's explore the arguments they and others put forward: Calorie counting doesn't work: Many people believe that struggling to lose weight by counting calories is a common phenomenon, and even if they do lose weight, they often regain it quickly. Calories are a man-made unit: It's argued that calories are an artificial measure of energy and don't accurately reflect how energy interacts with the human body. Digestive rates differ: The amount of energy absorbed from food can vary significantly between individuals due to differences in their digestive rates. Neglecting nutrient quality: Focusing solely on calories is often seen as ignoring the crucial aspect of nutrient quality. Hormonal influence: The "carb-insulin model" is a popular theory, particularly within the low-carb community, suggesting that hormones such as insulin, leptin, ghrelin, and cortisol play a more significant role in weight loss and gain than calorie balance. Genetics play a key role; it's also asserted that genetics has a significant influence on body weight. https://www.andyvincentpt.com/blog/reverse-dieting-myth-misconception-or-smart-strategy monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1762974876119-QT4LJ99ORT7EPLNUS04M/unsplash-image-OPeSKKUMva4.jpg The Smarter Strength Training Blog - Reverse Dieting: Myth, Misconception, or Smart Strategy? - These claims sound fantastic—often too good to be true. And in many cases, they are. Here is an evidence-based breakdown of what reverse dieting is, what the science actually says, and when a staggered increase in calories is helpful. What is Reverse Dieting? Reverse dieting is the process of gradually increasing your calorie intake after a prolonged, successful diet phase. The standard approach involves a slow, strategic increase—typically around 100 calories per week—until you reach your new, post-diet maintenance calorie level. The concept originated in the competitive bodybuilding and physique athlete community as a way to manage the drastic post-competition "bounce back" (rapid weight regain) that often occurs after dieting down to extremely low body fat levels (e.g., 2-3% for men, 5-7% for women). https://www.andyvincentpt.com/blog/how-to-create-your-own-strength-training-workout monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1762973237358-HNMSQ00F24YMBLZI7LZW/unsplash-image-Lx_GDv7VA9M.jpg The Smarter Strength Training Blog - How To Create Your Own Strength Training Workout  - There's a real simplicity to building your own programme. Exercise Categorisation Before we delve into splits and exercise selection, it's essential to understand exercise categorisations. Think of all the thousands of exercises you see on social media – more often than not, they can be broken down into categories. This is a great way to create what we classify as "structural balance" in your workout, ensuring you're training your entire body and not missing any key areas. https://www.andyvincentpt.com/blog/beyond-motivation-sustaining-your-fitness-journey monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/ba6bc4cb-565b-4ff0-81fa-4d718c14403e/unsplash-image-u76Gd0hP5w4.jpg The Smarter Strength Training Blog - Beyond Motivation: Sustaining Your Fitness Journey - The Elusive Nature of Motivation Motivation is often defined as the process that initiates you towards a goal. We all feel it at the start, especially when embarking on a new exercise routine. However, as with other regular commitments, such as work or childcare, it's not motivation that consistently gets us through. These examples have deeper drivers – financial necessity for work, and strong emotional connections for family. So, what's the driving force behind exercise? It can't solely be motivation, as it will inevitably drop off. Why Focusing on Weight and Body Composition Can Demotivate A common trap is to focus your entire exercise routine solely on weight loss and body composition changes. The problem? Scale weight fluctuates due to many factors (muscle, stored sugar, water, and even digestive content) and isn't a reliable indicator of actual fat loss. Measuring lean muscle mass or body fat accurately without expensive equipment, such as DEXA scanners, is incredibly challenging for the general population. If you're putting in time and effort but not seeing the "results" you're looking for on the scale, it's easy to get demotivated. Often, you're just looking in the wrong place for change. https://www.andyvincentpt.com/blog/intermittent-fasting-separating-fact-from-fiction monthly 0.5 2025-10-13 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/3c6cc8ed-0320-4852-8e1d-2cb6da5cd6a7/unsplash-image-__QqvTI5Edc.jpg The Smarter Strength Training Blog - Intermittent Fasting: Separating Fact from Fiction - Many people believe they are "fasting" by simply not eating between dinner and breakfast. However, true intermittent fasting involves more prolonged periods of food restriction. Popular methods include: 16/8: Fast for 16 hours, eat within an 8-hour window. 20/4: Fast for 20 hours, eat within a 4-hour window. 22/2: Fast for 22 hours, eat within a 2-hour window. More prolonged fasting protocols include 24-hour fasts, alternate-day fasting (typically a 36-hour fast), and even 72-hour fasts. https://www.andyvincentpt.com/blog/the-truth-about-bulking-up-when-strength-training monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1744796153474-RLKYWZJ4BOD6FKE1IJI2/SSS+At+Home+Workout+12.jpg The Smarter Strength Training Blog - The Truth About Bulking Up When Strength Training - The "Bulky" Myth: It's Probably Not What You Think! Many people, particularly women, express concern about their legs getting "huge" after just a few classes or when doing strength training for the first time. This often leads to the idea that they "build muscle really quickly." But here's the truth: what you're likely experiencing is something called sarcoplasmic hypertrophy, not true muscle growth (myofibril hypertrophy). Sarcoplasmic hypertrophy is a temporary increase in the size of muscle tissue due to localised swelling, increased glycogen (sugar) storage, and more water being stored in the muscle. Think of it as your muscles temporarily "pumping up" with fluid and fuel as they recover from training. This is a short-term effect, and it's why guys actively "chase the pump" in the gym, only to see it diminish 24-72 hours later. If you train frequently, you might be in a continuous cycle of this temporary swelling and recovery. Actual muscle growth, or myofibril hypertrophy, is the laying down of new contractile components within the muscle fibre. This process takes a long time, we're talking months and even years of consistent, progressive training. It's not something that happens overnight or after a few weeks of exercise. https://www.andyvincentpt.com/blog/are-you-breaking-your-metabolism monthly 0.5 2025-08-18 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1744796125666-YDO1SHUOXZ4CRXW9J5FI/SSS+At+Home+Workout+11.jpg The Smarter Strength Training Blog - Are You "Breaking" Your Metabolism? - What is a Crash Diet? A crash diet is any highly restrictive eating period designed to drastically reduce your energy intake. This could involve extreme calorie counting, eliminating entire macronutrient groups (like carbs or fats), strict fasting protocols with very short eating windows, or popular fads like juice cleanses and detoxes. The common thread? They all severely limit the total energy you consume. While crash diets can lead to short-term weight loss (think 1-6 weeks), they are generally unsustainable. The biggest issue isn't whether they "work" initially, but whether they teach you how to maintain your new weight after the diet ends. For anyone with a history of disordered eating, these restrictive approaches can be particularly unhelpful, often leading to a poor relationship with food and even binge eating. They don't foster the sustainable habits needed for long-term weight stability, which is often the true goal, not just temporary weight loss. https://www.andyvincentpt.com/blog/blog/5-reasons-women-should-strength-train monthly 0.5 2025-03-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523789231-MBSRJS0KQS2MFQ26NS63/Styled-Stock-Society-Group-Workout-2-768x512.jpg The Smarter Strength Training Blog - 5 Reasons Women Should Strength Train Here’s the thing, I live in a social media bubble where I surround myself with women lifting weights, getting strong and generally being freaking badass human beings. Yet when I walk into most gyms, this isn’t exactly what I’m seeing. Don’t get me wrong, we’ve moved on a lot in the last 5-10 years. But there’s still a lot of work to be done. https://www.andyvincentpt.com/blog/blog/how-to-maximize-your-circuit-training monthly 0.5 2025-03-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523788141-DOMF5XW9J8ITHM2ZW1YK/Maximize-Your-Circuit-Training.png The Smarter Strength Training Blog - Maximise Your Circuit Training Elevate your conditioning with well-designed circuits. Far too many routines throw together exercises haphazardly, creating unbalanced fatigue and overwhelming recovery demands. It's about strategic selection and smart planning—ensuring each session builds you up without burning you out. Let's ditch the randomness and embrace circuits that complement your fitness journey. https://www.andyvincentpt.com/blog/blog/understanding-pilates monthly 0.5 2025-03-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523847609-A4WZRSXM9SPOQKSLD787/junseong-lee-AX8cf6mkCzw-unsplash-scaled.jpg The Smarter Strength Training Blog - Understanding Pilates With Pilates becoming more and more popular, I answer some of your burning questions. https://www.andyvincentpt.com/blog/blog/does-dieting-affect-your-gains monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523838017-VCI2TPEDYYRQDRUELZZZ/Andy-Stories-Demo-Presentation-169-1.png The Smarter Strength Training Blog - Does Dieting Affect Your Gains? Throughout this blog, we will explore the effect of Low Energy Availability, what this is and how it can affect your gains. https://www.andyvincentpt.com/blog/blog/understanding-fat-loss monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523847205-GC0LMOS6ZQZ1QVAOSZ8U/jonathan-borba-lrQPTQs7nQQ-unsplash-scaled.jpg The Smarter Strength Training Blog - Understanding Fat Loss What are the fundamentals of fat loss? How does fat loss occur? Fat loss and weight loss are terms often used interchangeably but mean very different things. https://www.andyvincentpt.com/blog/blog/how-to-select-the-correct-optimal-weight monthly 0.5 2024-10-15 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523838313-RITD5CNS386LVUOUXU37/ambitious-creative-rick-barrett-g_bglWB48JA-unsplash.jpg The Smarter Strength Training Blog - Master the Basics - How To Select The Correct Optimal Weight At the start of a new strength training program, you might have anything from 12-34 exercises across all days in a week. Half of the exercises you might have performed recently, but the other half could be new, or it's been years since you have done them. For any exercise, you have been performing recently (the last 4-6 weeks) it should be pretty obvious what to lift. https://www.andyvincentpt.com/blog/blog/when-should-a-heel-raise-be-used-when-doing-squats monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523838017-VCI2TPEDYYRQDRUELZZZ/Andy-Stories-Demo-Presentation-169-1.png The Smarter Strength Training Blog - When Should A Heel Raise Be Used When Doing Squats? When squatting the shin needs to travel forward. The further forward the shin can go, the further the thigh bone (femur) can travel with it. https://www.andyvincentpt.com/blog/blog/master-the-basics-volume monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523838412-OYNPIC31555LESA93G19/anastase-maragos-FP7cfYPPUKM-unsplash.jpg The Smarter Strength Training Blog - Master the Basics - Volume Next in my Master The Basic series is Volume. When strength training it's often stated that you should progress with load or volume. But what is volume? Is it more than just adding a rep to an exercise? You can look at Volume from a few angles. Photo by Anastase Maragos on Unsplash https://www.andyvincentpt.com/blog/blog/what-is-the-difference-between-using-a-trap-bar-and-a-barbell-for-deadlift monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523838017-VCI2TPEDYYRQDRUELZZZ/Andy-Stories-Demo-Presentation-169-1.png The Smarter Strength Training Blog - What Is The Difference Between Using A Trap Bar And A Barbell For Deadlifts? The "deadlift" is a loaded hip hinge, but it's worth pointing out that it's not a pure hinge like an RDL. Instead, the knees should bend, which is a mini squat pattern in the exercise. https://www.andyvincentpt.com/blog/blog/what-is-the-best-rep-range-for-building-muscle monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523838017-VCI2TPEDYYRQDRUELZZZ/Andy-Stories-Demo-Presentation-169-1.png The Smarter Strength Training Blog - What Is The Best Rep Range For Building Muscle? Prior to 2017, every personal trainer knew that to build muscle, you needed to train between 8-12 reps. It was often stated that this placed the muscle under tension for a sufficient time to elicit a hypertrophic response. Then in 2017, research demonstrated equal amounts of muscle gain at any rep range. From singles and doubles up to 30 reps (subsequent research has taken reps as high as 40). https://www.andyvincentpt.com/blog/blog/master-the-basics-tempo monthly 0.5 2024-08-30 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523838917-5C06MP6VZ4RNJ22SJKE4/abdalla-m-rmXSjys5obo-unsplash.jpg The Smarter Strength Training Blog - Master the Basics - Tempo & Range of motion Next in my Master the Basics series is tempo and range of motion. https://www.andyvincentpt.com/blog/blog/do-you-have-to-do-strenght-training monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523838017-VCI2TPEDYYRQDRUELZZZ/Andy-Stories-Demo-Presentation-169-1.png The Smarter Strength Training Blog - Do You Have To Do Strength Training? I get many messages from people who think they should do strength training but don't enjoy it. https://www.andyvincentpt.com/blog/blog/what-are-the-most-overrated-excercises monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523838017-VCI2TPEDYYRQDRUELZZZ/Andy-Stories-Demo-Presentation-169-1.png The Smarter Strength Training Blog - What Are The Most Overrated Exercises? This topic came up during my Q&A at the weekend, and my answer seemed to rile up many people. https://www.andyvincentpt.com/blog/blog/should-you-do-a-cool-down-after-training monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523838017-VCI2TPEDYYRQDRUELZZZ/Andy-Stories-Demo-Presentation-169-1.png The Smarter Strength Training Blog - Should You Do A Cool Down After Training? Cool-down stretching is an interesting topic. On the one hand, there are a lot of people that swear by it. https://www.andyvincentpt.com/blog/blog/how-many-rest-days-should-you-be-done-per-week monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523838017-VCI2TPEDYYRQDRUELZZZ/Andy-Stories-Demo-Presentation-169-1.png The Smarter Strength Training Blog - How Many Rest Days Should Be Done Per Week? Rest days are an important topic but tough to give a definitive answer to. Acknowledge that training is a stimulus, and by adapting to the stimulus, we recover, improve and become more efficient at dealing with the demands of training. Which makes it very important. https://www.andyvincentpt.com/blog/blog/how-many-warm-up-sets-should-you-do monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523769753-XOEYQJLEVKZQTTGTS7KE/Andy-Stories-Demo-Presentation-169-1.png The Smarter Strength Training Blog - How Many Warm-Up Sets Should You Do? Warm-up sets are key to prepping your body for heavy lifting, especially for complex exercises like squats and deadlifts. How many you need depends on the exercise, your experience, and where it falls in your workout. Remember, warm-up sets don’t count as volume—focus on feeling primed, not fatigued. Find what works best for you, and you’ll be lifting stronger! https://www.andyvincentpt.com/blog/blog/should-you-squeeze-your-glutes-at-the-top-of-a-squat monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523769753-XOEYQJLEVKZQTTGTS7KE/Andy-Stories-Demo-Presentation-169-1.png The Smarter Strength Training Blog - Should You Squeeze Your Glutes At The Top Of A Squat?  I've had this question asked a few times by clients, and I see many coaches saying you should not squeeze your glutes at the top and that it's "pointless" to do so. I'm afraid I have to disagree because context is always key. https://www.andyvincentpt.com/blog/blog/whats-the-best-ratio-of-strength-training-to-cardio-for-fat-loss monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523769753-XOEYQJLEVKZQTTGTS7KE/Andy-Stories-Demo-Presentation-169-1.png The Smarter Strength Training Blog - What's The Best Ratio Of Strength Training To Cardio For Fat Loss? We know that physical activity uses energy, so it's a logical conclusion that whatever activity uses the most energy is the best for fat loss. The problem is that exercise activity is such a small part of the overall amount of energy we use daily, so it isn't a place you need to overstress your focus. https://www.andyvincentpt.com/blog/blog/whats-the-difference-between-rpe-rir-and-1-rep-max monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523769753-XOEYQJLEVKZQTTGTS7KE/Andy-Stories-Demo-Presentation-169-1.png The Smarter Strength Training Blog - What’s The Difference Between RPE, RIR And 1 Rep Max and should you be training to failure? Why are these important? First up, I don't believe 1 Rep Max testing is that important. Outside of strength sports, it's not something I'd suggest considering. RIR and RPE can be helpful. On top of keeping a load log or log for your times/intensities in cardio, keeping a log of effort and fatigue can be a great way to ensure you are progressing in your training and watching your capacity to recover. https://www.andyvincentpt.com/blog/blog/master-the-basics-neutral-spine monthly 0.5 2024-08-30 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523761153-RGATZPCUMB8F99XICT2V/annie-spratt-Nt5eeIKH-1s-unsplash-768x1151.jpg The Smarter Strength Training Blog - Master the Basics - Neutral Spine, engaging your core and Breathing & Bracing Buddy training, workout https://www.andyvincentpt.com/blog/blog/master-the-basics-mind-to-muscle-connection monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523769453-JJ5HOCOV7ZQKSUOUROFK/scott-webb-5IsdIqwwNP4-unsplash.jpg The Smarter Strength Training Blog - Master the Basics - Mind to Muscle Connection (MMC) - The ability to consciously connect to a target muscle to ‘feel’ it working is a feature of resistance training. Simply moving a weight from A-B is fine, but are you using the muscles you want to? https://www.andyvincentpt.com/blog/blog/master-the-basics-lunges monthly 0.5 2024-08-30 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523765853-9IX4USA2V4GPLV1G38XN/kike-vega-F2qh3yjz6Jk-unsplash.jpg The Smarter Strength Training Blog - Master the Basics -  Lunges Next, in my mastering the basics series, I want to discuss lunges and their association with knee pain. https://www.andyvincentpt.com/blog/blog/master-the-basics-kinematics-kinetics monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523765929-7MYI3W9F2F9R2OFQJMEM/jonathan-borba-lrQPTQs7nQQ-unsplash.jpg The Smarter Strength Training Blog - Master the Basics - Kinematics and Kinetics Kinematics and Kinetics are areas of study in physics that can better help us understand how humans move (human biomechanics)Biomechanics is something of a hot topic in the press these days. Simply put, biomechanics is the study of human motion. In order to minimise the risk of injury and improve sports performance athletes are turning to science to get the edge in their given field. https://www.andyvincentpt.com/blog/blog/master-the-basics-flexibility monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523760245-UHYBQGP3GJQ2T1KRZ2JH/anastasia-hisel-tpivPdQgC20-unsplash.jpg The Smarter Strength Training Blog - Master the Basics - Flexibility & Mobility First of all, these are not the same thing, and there is an important distinction between the two. https://www.andyvincentpt.com/blog/blog/master-the-basics-doms monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523763946-ECEY6KCBXKLQL7A43WWD/kelly-sikkema-IZOAOjvwhaM-unsplash-scaled.jpg The Smarter Strength Training Blog - Master the Basics - DOMS Delayed Onset Muscle Soreness - if you have ever exercised, you know what this is. https://www.andyvincentpt.com/blog/blog/master-the-basics-building-muscle monthly 0.5 2024-08-30 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523764749-C2WWT09WDVSWWZSJNVVD/sven-mieke-optBC2FxCfc-unsplash-scaled.jpg The Smarter Strength Training Blog - Master the Basics - Building Muscle (hypertrophy) Building muscle takes time! https://www.andyvincentpt.com/blog/blog/too-much-too-soon monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523726878-KUCIUTXJ2Y85RQICGYQA/m.jpg The Smarter Strength Training Blog - Too Much Too Soon? Are you trying to do too much at once and too quickly? It’s great to have training goals and even better if you have more than one. But there’s a limit to how many things you will be able to work on simultaneously. And, it can get to a point where you start spreading yourself too thin. https://www.andyvincentpt.com/blog/blog/how-quickly-can-you-gain-muscle monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523725199-OQK2SNTYC9AUZPATBZC8/Rates-of-Gain-Woman.jpg The Smarter Strength Training Blog - How Quickly Can You Expect to Build Muscle If you’ve been working out for a while, then you know that increasing muscle and losing fat are two very different things and the processes of improvements are not on the same time scale. https://www.andyvincentpt.com/blog/okf99psw3r4302ktcgbu62teg70qhd monthly 0.5 2025-04-07 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/c401a724-f178-4353-b86e-7a682009578f/young-man-exercising-with-old-man.jpg The Smarter Strength Training Blog - Building Muscle as You Age - Make it stand out Building muscle as you age is not only possible, but it’s also crucial for maintaining overall health, strength, and vitality. While the process may differ slightly from when you were younger, with the right approach, you can continue to gain muscle and enhance your physical fitness. In this blog, we’ll explore effective strategies and key considerations for building muscle as you age, helping you stay strong and active for years to come. https://www.andyvincentpt.com/blog/blog/what-is-neat-how-can-it-help-us-stay-in-shape monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523612854-9H4ESQYJIPMER54Q7OJN/Stairs-3.jpg The Smarter Strength Training Blog - What is NEAT & How Can it Help us Stay in Shape? Over the last 10+ years there have been a few mixed messages from the world of sport and exercise science, but one statement has been fairly consistent when it comes to weight loss. We need to “move more”, but when we think of moving more we think more exercise, harder and longer workouts and more intensity sessions, right? https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523612662-PAPN1XVWUA3D8MPRKAU7/NEAT.jpg The Smarter Strength Training Blog - What is NEAT & How Can it Help us Stay in Shape? https://www.andyvincentpt.com/blog/blog/maximize-your-recovery-for-better-training-results monthly 0.5 2024-08-30 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523482806-IPX5P0MHP81G8CCA4TY9/stretch-4-scaled.jpg The Smarter Strength Training Blog - Maximise Your Recovery for Better Training Results We’ve all heard that recovery is an important part of training, but some of us can be so focused on the workout that we tend to forget that all the adaptations we desire from training such as gaining muscle or building strength happen when we’re recovering. https://www.andyvincentpt.com/blog/blog/understanding-maximum-heart-rate monthly 0.5 2024-08-30 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523481611-SQIELATQ0QW7T1J0NOPO/AppleWatch-Rings-Resized.jpg The Smarter Strength Training Blog - Understanding Maximum Heart Rate Both novice and expert gym-goers utilise their maximum heart rate to calculate their work-out goals and achievements so let’s take a closer look at maximum heart rate, so that you can leverage your own MHR readings in your workouts. https://www.andyvincentpt.com/blog/blog/top-11-exercises-for-strong-glutes monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523481509-JA27OSVHTM4K1YMA2UVL/Glutes-2.jpg The Smarter Strength Training Blog - Top 11 Exercises for Strong Glutes It’s no secret that strong glutes are on trend for both men and women. We tend to focus on the aesthetic appeal of a shapely posterior, and we often forget that strong glutes serve an important function. https://www.andyvincentpt.com/blog/blog/solutions-for-a-better-nights-sleep monthly 0.5 2025-04-17 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523480128-QXIQHV93IORWWKSQIG6Z/Sleep-better.jpg The Smarter Strength Training Blog - Solutions For a Better Night's Sleep We often focus a lot of our attention onto training and our nutrition when it comes to making positive changes to our health, and often forget to focus on the sleep and recovery section of our life. Im sure you have experienced the negative effects that a couple of bad night sleep have on performance, cognitive function and then the knock on effects to meal choices. https://www.andyvincentpt.com/blog/blog/the-top-8-pieces-of-at-home-gym-equipment monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523480220-LN3O50U1OZ9SJ0GH4IZO/Home-Workout-Equipement-scaled.jpg The Smarter Strength Training Blog - 8 Essential Pieces of Equipment for Your Home Workout According to recent surveys, it seems the majority of people will be sticking with home training even with the gyms opening this week. So, if you’re enjoying home training and the benefits and convenience it offers you need to find equipment that’s useful, versatile, and compact. While some can afford sprawling home gyms with lifting racks and stationary bikes, the majority of us have a limited amount of space and may have downstairs neighbours to think of. https://www.andyvincentpt.com/blog/blog/peripheral-heart-rate-action-training-pha-the-anti-hiit-workout monthly 0.5 2025-04-17 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523477320-N2ZFEVFPEVVA1B0WT14A/PHT-Workout-scaled.jpg The Smarter Strength Training Blog - Peripheral Heart Rate Action Training (PHA): The Anti-HIIT Workout Following on from my last blog about the risks associated to HIIT, I want to focus this blog on an alternative form of training called peripheral heart rate action training (PHA). PHA provides a lot of the benefits HIIT does, but with fewer risks of injury, and it can be done efficiently from the comfort of your home. Let’s learn more about PHA to understand how it’s different from HIIT and how you can create your own workout. https://www.andyvincentpt.com/blog/blog/the-hiit-workout-benefits-risks monthly 0.5 2025-04-17 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523479493-WBC26R66LBESWSLGGZID/hiit-featured.jpg The Smarter Strength Training Blog - The HIIT Workout: Benefits & Risks In this article, we’re taking a look at both the risks and benefits of HIIT exercises, as well as the misperceptions about how our bodies react to high-intensity workouts. https://www.andyvincentpt.com/blog/blog/should-you-stretch-before-a-workout monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523477297-VXEVLN4AGXKFBLVY4W61/pexels-jonathan-borba-3076509-scaled.jpg The Smarter Strength Training Blog - Should you stretch before a workout?​ Stretching is an interesting topic, and depending on who you ask, you’ll probably get different answers when it is applied pre-workout. On one side there is the argument that static stretching is the worst thing to do because it can potentially reduce performance. But on the other hand, you don’t want to go into a workout totally cold. https://www.andyvincentpt.com/blog/blog/maximising-your-training-using-supersets monthly 0.5 2024-08-29 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523477083-M708PXJ22FN80WGGKK69/alora-griffiths-LOnMc8Rp1Qs-unsplash-scaled.jpg The Smarter Strength Training Blog - Maximise Your Training Using Supersets ....a word of caution, not all supersets are created equal. https://www.andyvincentpt.com/blog/blog/cardio-or-weights-which-exercise-should-i-do-first monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522476395-MODRC518ZC1VZ8K5EPDC/pexels-william-choquette-1954524-1.jpg The Smarter Strength Training Blog - Cardio or Weights: Which Exercise Should I Do First? Cardio or Weights: Which Exercise Should I Do First? https://www.andyvincentpt.com/blog/blog/train-hard-but-recover-harder-how-to-master-recovery monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522476900-K4D9P0R9XNU97G3XBHZ2/pexels-tim-savage-759817-scaled.jpg The Smarter Strength Training Blog - How to master recovery - Train hard, but recover harder! Training intensity is a hot topic right now. There has been a lot of focus on the attitude of “leaving nothing in the tank” where the high-intensity workouts rule and training to failure is the only way to go. Popular forms of training like Insanity, CrossFit WOD’s and HIIT have started to put a lot of people at one end of the training spectrum intensity. https://www.andyvincentpt.com/blog/blog/what-is-a-deload-and-how-can-it-help-my-weight-training-program monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522476380-W0O0AEK5NVHY80QPJUBO/pexels-estudio-polaroid-3112004-scaled.jpg The Smarter Strength Training Blog - What Is a Deload and How Can it Help My Weight-Training Program? What Is a Deload and How Can it Help My Weight-Training Program? https://www.andyvincentpt.com/blog/blog/the-5-best-isolation-exercises monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522476277-NJSUJJKE5SEGT8NF6K3P/isolation.jpg The Smarter Strength Training Blog - The 5 Best Isolation Exercises Isolation movements, as I mentioned in my previous blog about the best compound exercises, are exercises that work a single joint in isolation. Which of course will generate fewer muscles to be used, less central fatigue and muscle breakdown. So on paper, you could say “what’s the point in doing them” if they are not as effective as their compound movement counterparts. https://www.andyvincentpt.com/blog/blog/the-5-best-compound-exercises monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522475898-WQKIA3KPYKYHKW4XAXE7/compound.jpg The Smarter Strength Training Blog - The 5 Best Compound Exercises Following on from my blog last week about compound vs isolation exercises I want to shine the light on compound lifts. Compound lifts are the exercises that work through multiple joints and therefore work more muscle groups per unit of work. So if you are looking for the “biggest bang for your buck” then look no further. https://www.andyvincentpt.com/blog/blog/compound-vs-isolation-exercises-understanding-your-workout monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522475508-GYBITGVUAV5VZV6J21JR/compound-vs-isolation-exercises.jpg The Smarter Strength Training Blog - Compound vs. Isolation Exercises: Understanding Your Workout Do you want to build strength and see better results with your weight-training regimen? It’s time to look at the type of exercises you’re doing. Essentially, you can categorise exercise into two types of movements: compound and isolation. You may have heard of these exercise terms before, so here’s the scoop on what these mean and which ones are better suited for your goals. https://www.andyvincentpt.com/blog/blog/8-green-spinach-smoothies-with-banana​ monthly 0.5 2024-09-01 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522475196-IKB6F5YYP138R9S9U533/10-Green-Spinach-Smoothies-Without-Banana.png The Smarter Strength Training Blog - 8 Green Spinach Smoothies With Banana​ 10 Green Spinach Smoothie Receipes With Banana https://www.andyvincentpt.com/blog/blog/5-reasons-why-women-should-strength-train-differently-to-men monthly 0.5 2024-08-30 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522474509-6LBV4D246NKBNWBXT6LM/Canva-People-Exercising-2-scaled.jpg The Smarter Strength Training Blog - 5 reasons why women should strength train differently to men Women are making impressive gains in strength training, but should they follow the same workout plans as men? While the basics of strength training apply to everyone, women have unique physiological differences that can impact their results. This blog highlights key differences, such as women’s ability to handle more volume, recover faster, and perform better with higher reps. https://www.andyvincentpt.com/blog/blog/how-to-program-strength-training-in-your-home-workout​ monthly 0.5 2024-08-30 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722523847205-GC0LMOS6ZQZ1QVAOSZ8U/jonathan-borba-lrQPTQs7nQQ-unsplash-scaled.jpg The Smarter Strength Training Blog - How to program strength training in your home workout​ With all that's happening in the world, more and more people are having to switch their usual spin class, free weights session, CrossFit workout or studio classes and move to home workouts which consist of bodyweight training or minimum equipment workouts. This might start to throw a few curveballs into the mix. https://www.andyvincentpt.com/blog/blog/why-high-intensity-interval-training-isnt-right-for-you monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522467586-K7DHW304ZTUKM4URK52B/Man-Shows-How-to-Do-Mountain-Climbers-Exercise-on-Grass.jpg The Smarter Strength Training Blog - Why High Intensity Interval Training probably isn't right for you​ I train busy people, who work hard, have stressful jobs & lives, travel lots and don’t get much sleep. It’s my job as their coach get them in shape and manage their energy levels so they can perform both in the gym and at work. https://www.andyvincentpt.com/blog/blog/the-fat-loss-equation monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522471908-XF9AOE8RHZBX1VV5I1RQ/Untitled-design-1.png The Smarter Strength Training Blog - The Fat Loss Equation Energy balance is a fairly simple concept. Calories in versus calories out. More specifically, if you want to reduce total body weight you must create a situation where energy intake is lower than the total amount of energy required by the body (i.e be in negative energy balance / an energy deficit). If you want to gain body weight you must have an energy intake that is higher than the amount of energy the body requires and burns through activity (i.e be in positive energy balance / an energy surplus). And if you want to maintain weight, you must be at a stable energy level. https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522471708-JQO2WRPQ1XYTPFAAC017/02_Graph-TDEE-1.jpg The Smarter Strength Training Blog - The Fat Loss Equation https://www.andyvincentpt.com/blog/blog/how-to-get-rock-hard-abs-using-science monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522375981-RYBMYLUN8GUK8ALV4CML/sport-2264824_1280.jpg The Smarter Strength Training Blog - How to get rock hard abs using science Gone are the days where ab crunches will help you get rock hard abs! https://www.andyvincentpt.com/blog/blog/do-vegans-need-to-take-a-creatine-supplement monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522375797-0GI4ZBWDOTF1KVKHZX3Y/creatin-powder-vegan-suppliment.jpg The Smarter Strength Training Blog - Do vegans need to take a creatine supplement? With a growing number of health conscious people either making the switch to being vegan or eating a more plant based diet, the question of nutrient deficiencies from not eating animal produces often pops up. There is one thing making a switch to improve health but what about your performance as an athlete? https://www.andyvincentpt.com/blog/blog/do-you-need-to-do-direct-core-training monthly 0.5 2024-09-01 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522370690-M8IH4W3P9GLW0RDS34CN/how-to-get-abs-for-women-3.jpg The Smarter Strength Training Blog - The Best Way To Train Abs Core training is more than just crunches—it’s about building stability, improving posture, and resisting movement. While direct core exercises aren’t always necessary, especially if your goal is general fitness, they can be essential for enhancing performance and preventing injury. Incorporating anti-movement exercises and single-limb training into your routine can help you strengthen your core effectively and efficiently. https://www.andyvincentpt.com/blog/blog/holiday-workout monthly 0.5 2024-08-30 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522372198-HIDRTYR5Z4S11DD7FGB8/IMG_3812.png The Smarter Strength Training Blog - The Perfect Holiday Workout​ There is no reason to not work out on holiday, so in this blog post, we’ll look at the perfect workout with minimal equipment. https://www.andyvincentpt.com/blog/blog/what-to-pack-for-a-vacation-workout monthly 0.5 2024-08-30 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/6d2d469a-f79c-4c90-80ce-01e3c9031656/Screenshot+2024-08-30+at+17.55.40.png The Smarter Strength Training Blog - What to pack for a vacation workout You’ve been putting the hours in in the gym since the new year, there has undoubtedly been a few minor hiccups in your fitness journey along the way and then you come to that point where its your first holiday of the summer. What do you do? Do you take it easy and lose some of the momentum both physically and mentally or do you get yourself prepared to train when on holiday? https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522367810-QWCG4H1IMID05NYD2F6L/Neat_pouches-copy.png The Smarter Strength Training Blog - What to pack for a vacation workout https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522371523-BY4VFA593274JB5MFBSO/lululemon_waterbottle.jpg The Smarter Strength Training Blog - What to pack for a vacation workout https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522371464-J4TQI5YDLX2CNWOKMWY1/asics2.png The Smarter Strength Training Blog - What to pack for a vacation workout https://www.andyvincentpt.com/blog/blog/why-you-need-to-be-doing-anti-tension-core-training monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522370072-UPGQTHEPQ6VA533FLWZQ/Screenshot-2019-03-31-at-19.36.08.png The Smarter Strength Training Blog - Why you need to be doing anti tension core training. We should be performing core exercises to train the trunk as it was intended to function, which is to help prevent motion. Think of a building structure, what’s paramount is a solid and strong foundation and the same goes for your body. https://www.andyvincentpt.com/blog/blog/how-much-variation-do-you-really-need-in-your-training-routine monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522368617-JKX2W7MHXYGXWQKXFM1L/9b38f381ec89469ab2bff4021892f229.jpg The Smarter Strength Training Blog - How much variation do you really need in your training routine? I’ve found myself talking about this quite a bit recently. Should your workouts have lots of different moves each session / week or do you focus on skill and technique acquisition? https://www.andyvincentpt.com/blog/blog/dont-go-to-extremes-with-fats-in-your-diet monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722522368929-2PUU0QKBWQVEU1DL4SBY/fats.jpeg The Smarter Strength Training Blog - Don't go to extremes with fats in your diet No one macro-nutrient (carbs, protein or fat) is the villain when it come to body composition. Ultimately energy balance (energy in vs energy out) is still key. https://www.andyvincentpt.com/blog/blog/gut-health monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722537166220-FUSHVRW7C8XC73GP5AK7/healthy-gut.jpeg The Smarter Strength Training Blog - Gut Health Most of you will have heard the expression “you are what you eat” but just as you've got used to saying it, the experts have gone and changed it. So you are now "what you eat, breakdown, digest and absorb”. https://www.andyvincentpt.com/blog/blog/do-proper-hiit-training-not-kinda-hard-interval-training monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722537165323-7PHLUTJ0CH9I6SJFNQ1H/HIIT.jpg The Smarter Strength Training Blog - Do proper HIIT training, not kinda hard interval training Everyone loves HIIT, and the science behind the training method is great. Benefits include improved insulin sensitivity, blood glucose regulation and fat burning. However I’m seeing more and more women add HIIT into there training plans and not seeing the results they are aiming for. This is because the High Intensity part of HIIT often gets misunderstood. https://www.andyvincentpt.com/blog/blog/96-days-to-get-my-next-fix monthly 0.5 2024-08-28 https://images.squarespace-cdn.com/content/v1/668164ce9e70424e615fc03b/1722537166423-C10XVD0PNRTURSFVCPLE/Screenshot-2019-01-30-at-10.55.13.png The Smarter Strength Training Blog - 96 days to get my next fix of vitamin D I was thinking about what to write about to kick off my first ever blog post, maybe something relevant to this time of year. 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