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

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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do cardio everyday

Should I do cardio everyday?

By Phil Clark / November 29, 2017

People who want to lose weight don’t have to do cardio everyday, but they should know that a specific amount of exercise is required to lose weight. Scholastic, collegiate, or post-collegiate athletes—competing in aerobic-based sports—should do cardio everyday. People doing cardio for health benefits don’t have to do cardio everyday, but they should know that…

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best gyms

Best gyms in Philly: What we do to be in the first rank

By Phil Clark / October 23, 2017

Philadelphia Magazine awarded us the Best Gym award for 2017!! That’s the sixth time that the press has named us one of the best gyms, and the second time that Philadelphia Magazine has done so (the first time was in 2012). Here’s what the magazine said:     2017 BEST Secret Gym The Training Station…

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