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

personal training program

A personal training program that always produces results

By Phil Clark / March 9, 2019

Our attitude is that personal training consumers are buying a result, not simply a service. We have built a personal training program that gets results, each and every time. Here are the steps in our process. Step 1 First is a two-part interview that begins with the staff and that ends with me. We ask…

Read More
circuit training

Old School Circuit Training

By Phil Clark / March 2, 2019

The Training Station Gym practices the oldest form of circuit training. We bring together a group of individuals to exercise together although each does completely different exercises. We call it Athletic Circuit Training.   Circuit Training was originally group exercise     We set up a circuit with stations for kettlebells, barbells, dumbbells, the TRX,…

Read More

Toned calves and how to get them

By Phil Clark / February 23, 2019

When I think about people with strong-looking calves, the groups that immediately come to mind are pointe dancers, elite running and jumping athletes, and bodybuilders. Some of the people in those groups may have genes that predisposed their calf muscles to respond very positively to exercise. They are naturals. The others may not have had…

Read More

Reps or weights: What’s more important?

By Phil Clark / February 16, 2019

The American College of Sports Medicine (ACSM) is regarded as the leading and most reputable trade association for professionals working in the field of exercise. They publish a number of standards and guidelines on many subjects, including reps, weights, and other topics related to strength training. They name four different strength-training objectives. They are the…

Read More
physio ball

How a physio ball can help strengthen the core.

By Phil Clark / February 9, 2019

In comparison to the ground, the physio ball can be a challenging surface on which to perform core exercises.   A physio ball is a labile surface     The physio ball isn’t a stable surface. It’s a sphere that will move when a force is applied to it. Sometimes, when an exercise is performed…

Read More
suspension training

Suspension training: as effective as weight training?

By Phil Clark / February 2, 2019

Suspension training is a good way to develop skills and to develop endurance.   The big three: rings, monkey bars, TRX     Rings are a good way to practice skills like handstands, static holds like the world-famous Iron Cross, and dismounts. Monkey bars are a good way to practice America Ninja Warrior skills and…

Read More
gain muscle

Can you gain muscle while losing weight?

By Phil Clark / January 26, 2019

As a basic premise, it would seem that growth in your body would interfere with the simultaneous shrinking of your body. But there have been many reports of people claiming that they  can gain muscle while losing weight. Let’s take a look at one way this could happen, for an average woman living in the…

Read More
muscle mass

Is there a correlation between muscle mass and strength?

By Phil Clark / January 19, 2019

There are at least two times where we can readily observe muscle mass increasing along with muscle size. This post is only considering one person whose muscle size grows, and how that correlates with strength. The comments don’t apply to two people. For example, it is not assumed that if John gains muscle mass, and…

Read More

What’s the best variation of the deadlift?

By Phil Clark / January 12, 2019

Different variations of the deadlift put the body in different positions; they also require the barbell to travel different lengths. People compete in the deadlift and the sport has a name—powerlifting—and an international governing body—the International Powerlifting Federation—that allows two variations of the deadlift to be used in competition: the conventional and the sumo. Outside…

Read More

How to strengthen the knees

By Phil Clark / January 5, 2019

The time-honored way to strengthen the knees is to add resistance to the movements that they can make. These movements, which are called anatomical movements, are knee flexion, knee extension, knee medial rotation, and knee lateral rotation. Machines, free weights, tubes, bands, and even hands can be used to resist those movements. Resisting the movements…

Read More