1. Why 45 mins?

 

It makes you work more efficiently and more intensely. In less than an hour’s time (which is usually the average duration of a gym session) with limited rest intervals, you can greatly enhance your focus, in terms of energy and strength, and hence exercise at a higher intensity, which results in better muscle stimulation and growth. 

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Besides, it is time effective. Our 45-min GX programs mostly consist of 3 rounds of 2 to 3 different exercises for each muscle group, providing sufficient stimulus to muscles for growth through sufficient time under tension as well as different angles and exercises. 

 

2. How are our GX programs designed in a way that is beneficial to muscle growth?

   

i. 45s working time

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We take both loads and time under tension which are two main key factors for muscle growth into consideration. 

 

To achieve muscle growth, it is recommended to perform 6−15 repetitions (rep) with 65−85% of one repetition maximum (1RM), in 30 to 70 seconds per set, 

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All exercises in our GE programs last for 45 seconds which fall within the optimal time under tension. 

 

How do you achieve the rep range recommended in 45 seconds? Play with the Tempo.

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If you follow the tempo above depending on your level but cannot finish the stated number of reps, it may imply the weight is too heavy to you and you may need a lighter weight to start with. When you feel comfortable with the same weight and tempo for some time, you can always progress with a slower tempo, or heavier weight, or both. 

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2. 60s to 90s resting time between sets

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Optimal rest intervals for muscle growth between sets are between 60 and 90 seconds. By limiting your resting time, you take advantage of shorter rest periods which cause a greater release of anabolic hormones after weight training and increase lactate production, leading to muscle fatigue more easily and metabolic stress.

3.Supersets

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Supersets are often included in our GE programs. 

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A superset is performing one exercise followed by the second exercise with little rest between. 

 

Benefits

 

1. Increase the intensity by reducing the rest interval and performing more work in less time.

2. The two exercises in effect serve as active recovery for each other, providing that extra level of both pump and fatigue. 

3. These create more metabolic stress and trigger the physiological processes that encourage muscle growth. 

 

More importantly, it’s hard to perform supersets in other open gyms – always crowded, with the desired equipment being occupied. But here you can always hit your limits with our superset programs in our well-equipped private room!

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4. Bi-weekly changing programs

 

Our GX programs are designed on a 3-month program basis, a time period of which muscle growth usually takes, with programs changed every two weeks. Different programs bring new adaptations to your muscles. This is part of progressive overload, which is essential to keep building adaptations to maximise the stimulus and mechanical tension over time for muscle growth as your body adapts over time. It can be also achieved by more loads, more repetitions, different tempos and better techniques within working sets.