Blog

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

clean a weight

The muscles used to clean a weight from the floor.

By Phil Clark / March 17, 2018

Every time the body is moved—every time you clean a weight from the floor, for example—that movement can be described. If you raise your arm in front of your torso until it’s parallel to the ground, you could describe that movement as a forward arm raise. But it could also be described as shoulder flexion.…

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weight loss calculator

Weight Loss Calculator: The Training Station Gym’s secret weapon

By Phil Clark / March 14, 2018

You glance at the menu board to know the number of calories in your bacon cheeseburger value meal. Where do you find the number of calories that your workout will burn? Why not at your gym? That’s why we created The Training Station Weight Loss Calculator. If a member plans to do, for example, 20…

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muscle imbalance

Muscle imbalance: can it be corrected?

By Phil Clark / March 10, 2018

A difference in strength between limbs, or between anterior and posterior muscles on a bone, is commonly observed. Is that muscle imbalance problematic? If so, how should it be corrected? The people who are experts in what you do, meaning in your sport or activity, are also the people who should answer that question. For…

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exercises that burn the most calories

What are the exercises that burn the most calories?

By Phil Clark / March 3, 2018

The most reliable way to calculate energy expenditure during exercise, outside of a human calorimeter, is to measure the oxygen consumed during the exercise. That requires special equipment and training. Plus, oxygen consumption has to be measured for each separate exercise. That’s exactly what exercise physiologists have been doing for years. They regularly publish their…

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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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reps

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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