Tips and News

New to the gym are a range of Keiser equipment –

The Keiser M5 Cross Trainer

Featuring numerous patents in its design and receiving numerous design awards, the unique resistance system is what sets this machine apart.

The Keiser Power Rack

Utilizes patented air resistance technology in combination with or in place of free weights.

Increase your leg power and size by doing front squats (holding the bar across the front of your neck, not behind) for 4 sets of 5-8 reps. This may feel uncomfortable at first, but persevere. In 4-6 weeks you will notice your quads get bigger. 

Rather than using straps try using a thicker bar or wrap the bar with a towel, this will increase the difficulty and therefore help to increase your strength

Dead lift 5 x 5 every ten days

Do your regular strength programme and then get 3 spotters and do -

  •          4 reps of negatives (4 seconds on the negatives)
  •          1 second pause
  •          Then push as hard as possible for 3 seconds.
  •          The get the spotters to remove the weight from you
  •          Repeat for 4 reps
  • Make sure you have a day off after LEG's and BACK, recovery is the key to strength gains.
  • To get stronger on a certain body part try 5 sets of 5 reps - sticking to compound exercises like squats, bench press and deadlifts.


  • Side raises 12-15 reps
  • Clean and press super set 8-10 reps

REPEAT 3 times

Top Tip – Do multi joint exercises such as:-

  • Squats
  • Clean and Press
  • Deadlift
  • Pressing Exercises
  • Chin ups
  • Rows

All of the above exercises recruit more muscle fibres which will break down more muscle tissue in order to grow bigger and stronger.

Another benefit of multi joint exercise is you will tire quickly because you are involving more than one muscle and you will use more energy which will increase fat loss and your muscle endurance will strengthen.

With compound exercises do the negative part of your REP in 4 seconds then EXPLODE as quickly as possible, sticking to around 4-6 REPS. 

This will keep your muscles under tension for around 30 seconds per set.

Terms and Conditions

Anyone wanting to take advantage must be over the age of 16 and be able to provide proof of age if asked.

Excludes the use of tanning beds.
Excludes Spinning Classes.

Only one free week trial per person.
This offer is not available to current or past members.
On redeeming your voucher you will be asked to complete a no obligation membership form.