Blog

Training Station founder Phil Clark, and friends, write about the gym, fitness and life.

free weights and machines

Free weights and machines, which is better?

By Phil Clark / February 24, 2018

Sometimes people use a thing to lift a weight. That thing is a machine if it includes: a wedge, a lever, an inclined plane, a wheel & axle, a screw, a pulley, a gear, a hydrostatic component, a hydraulic component, springs, gear differentials, linkages, couplings, cams, clutches, or an engine. The strength area in a…

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lifting weights

How long should I be lifting weights during a workout?

By Phil Clark / February 17, 2018

The American College of Sports Medicine, the leading trade association of exercise physiologists and other professionals working in exercise, has recommended guidelines for lifting weights. They reviewed the evidence and they throw light on how to lift weights to develop muscular strength, muscle mass, power, and muscular endurance. Lifting weights for maximum strength   To…

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muscle soreness

Are sore muscles a sign of a good workout?

By Phil Clark / February 10, 2018

Muscle soreness is an unavoidable side effect of exercise. Exertion or injury will cause muscle soreness. If the muscle soreness is caused by exertion, then it’s harmless. But if it’s caused by injury, then it’s not a good thing. Don’t confuse injury with muscle soreness Inflammation is the body’s healing response to injury, and its…

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lift weights

How often should you lift weights?

By Phil Clark / February 3, 2018

There are a handful of traditional reasons why people lift weights. A multi-sport athlete may lift to build more resilience against the ravages of a long season. A bodybuilder lifts to make his muscles bigger. A powerlifter wants to push her max ever higher. And serious athletes want more power. Resilience   Coaches have observed…

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running class

STRIDE: Northern Liberties all-treadmill running class

By Phil Clark / January 27, 2018

STRIDE is the way to beat boredom on the treadmill and to learn all the ins and outs of a treadmill, all while going through a complete running experience! It’s Philly’s best all-treadmill running class. Let’s face it, treadmills can be boring. But sometimes you need one. There are days when running outside is worse…

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rest days are important

Are rest days from the gym important?

By Phil Clark / January 22, 2018

Rest days are important because they allow the body to regenerate from exercise. Degeneration The irony of exercise is that it has a positive and chronic health benefit but it has an acute and degenerative effect on muscle cells. Sometimes the degeneration is caused by the trauma of injury. Other times it caused by extreme…

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bodyweight training

Are bodyweight exercises as good as weights?

By Phil Clark / January 13, 2018

Bodyweight training is the best way to developing running, jumping, and the abdominal wall. Bodyweight training to run faster Think about it. Running is bodyweight exercise! Running is the second-most common type of bodyweight exercise (walking is the most common type). The average-sized man in the U.S., running 10-minute mile pace, will handle about 220…

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increase your bench press

How to increase your bench press

By Phil Clark / January 7, 2018

If you’re training for the bench press, make sure your means match your ends–which is to have a big bench. That’s how to increase your bench press–in a nutshell–match ends and means. What do we mean by ‘means?’ For this post, ‘means’ are the ways that exercise is organized. When training, you do some number…

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does hiit work

Does HIIT Work?

By Phil Clark / December 19, 2017

The American College of Sports Medicine predicts that HIIT will be the top fitness trend in 2018. There are a number of gyms that offer HIIT programs. Which leads us to ask, Does HIIT work? The answer is elusive because many different exercise programs are called HITT. Does HIIT mean one thing? And if so,…

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ACL tears

Strengthening against ACL tears

By Phil Clark / December 12, 2017

The Philadelphia Eagles’ star quarterback Carson Wentz just saw his MVP-candidate, breakout season come to a halt on December 10, 2017. A left ACL tear ended his season. According to the American Orthopedic Society for Sports Medicine, about 150,000 people in the U.S. suffer ACL tears each year. There has been much written about recovering…

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