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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 / July 13, 2019

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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How long should I be lifting weights during a workout?

By Phil Clark / June 29, 2019

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 a number of studies and they throw light on how to lift weights to develop muscular strength, muscle mass, power, and muscular endurance. Lifting weights for maximum strength…

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lift weights

How often should you lift weights?

By Phil Clark / June 22, 2019

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 fewer…

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aerobic machines

Strengthening against ACL tears

By Phil Clark / June 15, 2019

The Philadelphia Eagles’ star quarterback Carson Wentz saw his Pro Bowl, breakout, second season come to a halt on December 10, 2017. A left ACL tear ended the 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…

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rest days are important

Are rest days from the gym important?

By Phil Clark / June 1, 2019

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 an injury. Other times it caused by…

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gain muscle

Are bodyweight exercises as good as weights?

By Phil Clark / May 25, 2019

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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How to increase your bench press

By Phil Clark / May 18, 2019

If you’re training for the bench press, make sure the means match the 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…

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Philadelphia Marathon Training: Building Confidence

By Phil Clark / May 4, 2019

When I was a high school cross country runner who volunteered at this race, Philadelphia Marathon training was a distant idea, farther away than the distance I would travel to live among the geniuses of running. They were all gathered in Baton Rouge—from Turkey and Algeria, Canada, the Virgin Islands, Jamaica and Puerto Rico, Australia,…

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gain muscle

Weight loss trainer: a special type of personal trainer

By Phil Clark / April 27, 2019

Jacki Takwa had been through some of the main stages of life—dating, getting married and having kids. She grew a little bigger at each stage. By the time she was 39 years old, she was 166 pounds at 5 feet 4 inches, and she wanted to lose 20 pounds. So she one day walked through…

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muscle soreness

Are sore muscles a sign of a good workout?

By Phil Clark / April 20, 2019

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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