Archive | Ask Grant

How to Choose The Right Weight For The Recommended Rep?

October 18, 2012 Comments { 0 }

This is a training blog post by Grant Lofthouse

Question: In your article – the best rep range for fat loss without cardio, you mention it being somewhere between 3-8 depending on your fitness, strength and experience. However I’m a little stumped as choosing the right weight if I use a rep range of 6-8 or any rep range for that matter. How do I know if I’m choosing the right weight based the recommend rep range?

The answer is actually quite simple. I like using the 80% rule by Senior RKC, Max Shank. So I tell all my online clients that if my program says to do 3-5 reps you will pick a weight that is 80% of your 3-5 rep max.

For example…

Let’s say your 5 rep max deadlift is 120 kilos. 80% of 120 is roughly 95 kilos. So you will use 90-95 kilos for your working sets.

Now that is not written in stone, there are other things you need to consider such as…

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7 Tips To Improve Your Workouts

January 19, 2011 Comments { 2 }

This is a training blog post by Grant Lofthouse

I’ve hit a big wall with my training, my results have come to a screeching halt and because of this I’m starting to envy my training. What should I do?

1. Over trained

First and foremost you are probably if not definitely over trained. Symptoms of overtraining are basically what you are experiencing at the moment (no results, not wanting to train) and other things such as:

Always getting sick
Getting injured
Always feeling tired
Terrible sleep
What you should do first is take a complete week off training, don’t even look or think about a barbell or dumbbell. If you can; on the weekend go somewhere and have a mini holiday for a night or two.

Bonus tip: When you come back to training you need to put in place a deload week every 4-8 weeks. The simplest way to deload is by taking 40% off the amount of reps you completed in week 1. For example…

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Fruit Makes You Fat, Protein Powder and A Pretty Big Rant

September 29, 2010 Comments { 9 }

Q: Mr Lofthouse, I was just hoping to ask you; supposing I workout at 5PM and finish everything by 8,and my body is begging me for carbs, exactly how many g of carbs should I take? (I usually have my dinner around 8.30 on workout days) After a workout I can have 6-7 slices of rye bread n the carb craving still wont be sated. I was just wondering what you’d recommend for sumbody in my case? Thanks so much. Christopher

Ey Chris good question, to tell you the truth forget about the carbs and focus on your training time. 3 hours is way too long and actually conterproductive. I’ve always said this and always will….

Don’t train like a bodybuilder unless you are a bodybuilder. What I mean by this is unless you quit your job, get a whole heap of supplements and gyms to sponsor you, take steroids and every other drug on the market, eat like a mother fuc*er and do nothin else but train, then maybe you can follow that kind of lifestyle.

But for the average joe this simply wont work and here’s a few reasons why…

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Cheap Food, My Training Program, Abs & Scabs (Ask Grant)

September 8, 2010 Comments { 1 }

Ah man its been a crazy week this week already full of…

- Writing training programs

- Training clients

- My own training

- Buying more equipment for my gym

- Trying to look for a new car, any suggestions of what I should get?

- Researching

- Taking care of my knees, I have a massive scab on my knee at the moment and I’m trying to get it to heal as fast as possible because I have surgery in 2 weeks time and they wont opperate on it unless the scab has gone.

– And working on my new ebook that will make you smile from ear to ear once I tell you what it is (more on this later)

(this will be you soon)

Its question time so lets get straight into it…

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Snickers Bars, Training Methods, Knee Dislocations and Building Muscle (Ask Grant)

August 25, 2010 Comments { 3 }

Q: Hi Grant, I was reading recently that every meal and snack should contain fat, fibre, protein and carbohydrate – what kind of healthy (and easy) snacks contain all of those?! I guess snickers bars do and probably okay as an emergency snack when you’re starving… can you give advice on easy balanced snacks… Aidan

A: Hey Aidan, good questions. Totally agree that every meal and snack should contain all 3 macro nutrients (carbs, fat and protein) problem is there aren’t many unprocessed foods out there where you will get all 3 in the one food.

Most of the time you will have to use a combination of snacks such as…

- Protein shake with fruit and flax seed oil

- Apple with all natural peanut butter

- Nuts with carrot

As for the Snickers bar this would be the worst option (sorry Mr.T), no matter how much of an emergency you should never justify why you should eat one (unless a cheat day). Highly processed with tons of sugar and artificial crap, to tell the truth… Starving would be your better option.

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