Try a Lift Class

Whether you want to grow your glutes, drop a dress size or build your strength and size our signature Lift classes are tailored to get you results.

Using science-based training methods, our programs help you look fitter, feel stronger, and build a body you can be proud of. We split our Lift classes in half, so ladies, you can expect to change your body shape, and see your glutes, thighs, and calves tone-up. Gentlemen, you will see your waist taper down and your back, chest, shoulders, arms and quads become bigger (giving you that athletic v-shape look).

Try Lift today for only $7…

You’ll see why our members get results and keep coming back for more… PLUS, join now and get 50% off your first month of training at Sydney’s best Group Fitness Gym!

Strength & Physique Training Periodisation Cycle

Periodisation is planning different training strategies and phases to maximise the likelihood of achieving a desired fitness result, or body transformation, while minimising the risk of burnout and overtraining.

At Soultrain, we’ve developed four unique training phases to help our members look, feel and perform at their best;

1

Primer

Optimise movement patterns Promote symmetrical growth Correct muscle imbalances Maximise muscle stimulus

2

Strength

Improve form
Progressive overload
Increase work capacity
Become stronger

3

Hypertrophy

Feeling the burn
Mind muscle connection
Getting a pump
Build muscle

4

Overreach

High intensity
Increased athletic performance
Challenge mind and body
Supercompensation

Training Phases

Primer Phase

Is designed to be the most effective preparation for any workout program with building muscle in mind. It’s purpose is to teach the body, brain and nervous system how to re-wire your current patterns of movement and replace them with the optimal ones for greater muscle stimulus, symmetrical growth, to correct muscle imbalances, and promote injury prevention.

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Strength Phase

When training for strength, you need to lift heavy and utilise the progressive overload methodology. Progressive overload simply means doing more over time to increase your work capacity and improve your form. The Strength Training Phase will also be a ‘pre-conditioning’ to prepare your body for what is about to take place during the hypertrophy training phase. By becoming stronger you will be able to create more tension through your muscles and in turn, increase your ability to build muscle.

Hypertrophy Phase

Muscle growth is referred to as hypertrophy. During this training phase you will use the three mechanisms which are thought to cause muscles to grow: Mechanical tension (high levels of contraction and tension in the muscle). Metabolic stress (the burning sensation and the pump feeling you get when lifting weights). Muscle damage (muscle soreness achieved after strenuous bouts of exercise).

Overreach Phase

Is the short term increase in training volume, load, and/or intensity which encourages your body to quickly adapt to this new stimulus. At the completion of this four week periodised training cycle you will experience your athletic performance not only returns to the previous baseline, but supercompensate to a new level, helping you get into the best shape of your life whilst building a body you can be proud of.

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Advanced Training Methods

When you start resistance training, you will see gains right out of the gate with just basic programming. But there comes a point when your body starts to adapt to the training stimulus; this usually happens 3 to 6 months into training. To overcome plateaus and ensure continual progress, you have to be more strategic.

This is where our science-backed signature system will help take your training and physique to a new level!

1 UNILATERAL STRAIGHT SETS Primer Phase
Mesocycle
4 Weeks
2 5 x 5 Strength Phase
Mesocycle
4 Weeks
3 DAILY UNDULATING PERIODISATION #1 Hypertrophy Phase
Mesocycle
4 Weeks
4 6 / 12 / 25 Overreach Phase
Mesocycle
4 Weeks
5 TEMPO SETS Primer Phase
Mesocycle
4 Weeks
6 REST PAUSE REPS Strength Phase
Mesocycle
4 Weeks
7 POST EXHAUST SUPERSETS Hypertrophy Phase
Mesocycle
4 Weeks
8 ESCALATING DENSITY Overreach Phase
Mesocycle
4 Weeks
9 UNILATERAL GIANT SETS Primer Phase
Mesocycle
4 Weeks
10 5 / 4 / 3 / 2 / 1 Strength Phase
Mesocycle
4 Weeks
11 DAILY UNDULATING PERIODISATION #2 Hypertrophy Phase
Mesocycle
4 Weeks
12 TRI-SETS Overreach Phase
Mesocycle
4 Weeks

Try Lift today for only $7

Best thing to do is try Soultrain for yourself. See why we’re known for delivering one of the best group fitness training classes in Sydney. No obligation to continue. No pushy sales people chasing you. Just personalised attention and fun, sweaty classes in a supportive team environment.

PLUS, join now and get 50% off your first month of training at Sydney’s best Group Fitness Gym!

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