Track of the week

This weeks track is by Don Rimini (Remixed by the Crookers) and it has a dirty, dirty beat to it. Love it!


Music Monday

Motivational Fridays

We are paying homage to the power of a women’s spirit. Great inspiration in this video and all is attainable. Remember everyone in this video is only human, the only difference between them and you is they do not put limits on their abilities.

“First you must dream, then you must believe and then you will take action. only then will SUCCESS be waiting for you”

Team R&O

Force manipulation; super size your gains in strength and size

If your goal is to attain greater feats of strength or increase muscle mass, this article may be of some help to you. There are many different methods and principles that can help you in your quest to be stronger or bigger and a lot do work for example 5/3/1, German volume training, planned over training, linear straight progression.  Then there is exercise selection. Devising a sound proof programme with all the right ingredients for size or strength i.e- Squat, Deadlift, Bench, Pull ups. Then like every good fellow of the iron game knowing your rep range to work in to build size or strength. But let me ask you this.

How often do we take a good look at our rep?

Can manipulation of a rep change the dimensions of your training programme


Force equals mass (weight/load) times acceleration

By manipulating one of the variables in the equation (mass or acceleration) we can manipulate the total force output of any given exercise. An increase in force output during an exercise will lead to greater intramuscular tension” this is a very important factor when building new muscle or developing overall strength.

What is intramuscular tension?

Intramuscular tension is the recruitment, activation and facilitation of muscles fibres for a sustained period of time. It is the primary function in developing new muscle mass or adaptation of the CNS for strength. The importance of I.M.T is that, the higher tension in the muscle the more stimulated hypertrophy there will be (also there is direct relationship between size of muscle and potential maximal strength but that is for another article) but it will stimulate hypertrophy and strength gains due to the increase of rate in protein degradation and amino acid uptake to the muscles thus increasing rate of recovery and rejuvenation of muscle fibres to become bigger and stronger .

Bottom line: the greater the intramuscular tension, the greater the stimulation of the muscle and the potential of growth and recovery.


So we have determined what gives us the potential for radical strength or hyper trophy gain. In order to achieve the goal we must manipulate the load or the mass of the exercise we are performing or manipulate the acceleration of the exercise to produce the most stimulus to the muscle. So when and how and by how much do you manipulate these factors? the best place to start is looking at the two main points of an exercise. The concentric and eccentric contraction. Both factors need to be manipulated in there own way to achieve maximum activation of a muscle or muscles.


During this phase of the movement there are 3 ways to change the force of the movement for maximum returns

1) The weight is increased and the acceleration stays preserved

2) The weight is preserved and the acceleration is increased

3) The weight and acceleration is increased


During this phase of the movement the manipulation of force is slightly different

1) The weight is increased and the acceleration preserved

2) The acceleration is lower and the weight is preserved

3) The acceleration is decreased and the weight increased



In my opinion it is important when embarking on a hypertrophy or strength programme that you take into consideration of manipulating force in your programme to enhance your progress. Of course this should be combined with the right exercise selection and rep range, set, etc. Just remember that the muscle that is activated and stimulated the most, is the muscle that develops the most and explosive work achieves that by giving a higher activation threshold.

So get experimenting and enjoy!

Wordless Wednesday

Music Monday


Here is a story on one of the greatest martial artist of all time. I hope this is something people will take into the weekend and ponder on. If there is one thing R&O stands for is that we will always strive to be bigger, better and exceed all limitations.




“Bruce had me up to three miles a day, really at a good pace. We’d run the three miles in twenty-one or twenty-two minutes. Just under eight minutes a mile[Note: when running on his own in 1968, Lee would get his time down to six-and-a half minutes per mile].

So this morning he said to me “We’re going to go five.” I said, “Bruce, I can’t go five. I’m a helluva lot older than you are, and I can’t do five.” He said, “When we get to three, we’ll shift gears and it’s only two more and you’ll do it.”

Bruce Lee

Bruce Lee

I said “Okay, hell, I’ll go for it.” So we get to three, we go into the fourth mile and I’m okay for three or four minutes, and then I really begin to give out. I’m tired, my heart’s pounding, I can’t go any more and so I say to him, “Bruce if I run any more,” –and we’re still running-” if I run any more I’m liable to have a heart attack and die.”

He said, “Then die.” It made me so mad that I went the full five miles.

Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, “Why did you say that?”

He said, “Because you might as well be dead. Seriously, if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level.”

From The Art of Expressing the Human Body
By Bruce Lee, John Little