• Is stretching really that effective?

    Is stretching really that effective after a workout?

     

    Or does stretching actually slow down the recovery process? We stretch for lots of reasons: Because it feels good, because it’s part of our pre-workout routine, because a muscle is stiff and we think stretching will fix it. But most of what we know about stretching—and thus the ways we use it—are based on wishful […]

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  • cardio for results

    When to do cardio for best results

     

    Understanding how to combine both cardio and strength work into your program can be confusing. You may ask yourself “Should I do my cardio before? After? Or another day?” Contrary to popular belief that you should perform cardio after a strength session, the current research offers mixed results. Schumann et al. (https://www.ncbi.nlm.nih.gov/pubmed/20101919) Compared the effects […]

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  • Grip strength

    How grip strength can make you stronger

     

    Grip strength is something we measure in our initial assessments at W10 and is something that we are constantly aiming to improve for a number of reasons. It’s very often a neglected piece in the strength training puzzle but here are a few reasons it features in almost all of our programs and why we […]

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  • How does stress interfere with fat loss?

     

    There is nothing more frustrating than being consistent with your nutrition and training yet not seeing the results that you had hoped for. One factor that is often overlooked in the process of getting in shape is stress and the effect it can have on our bodies. We are all aware of how stress can […]

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  • Sports Magazine Feature: Front Squat 101

     

    Featured in Sports Magazine by Jason Fox. Front Squat Squats have been named the ‘king of all exercises’, and for good reason. They will build muscle mass across the entire body and take your overall strength to new levels. You’ll never get bored with squats because there are many different squat variations and barbells you can use […]

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  • “If everything is a priority, then nothing is a priority”

     

    Think about this statement for a minute. If you are always trying to do a number of things at once, usually you end up getting nowhere, doing a little of this & that and not really getting much done.People often take this approach with their training. They find themselves caught up with the latest training […]

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  • Building the foundations of strength

     

    When it comes to strength training one of the most common mistakes people make is they skip the basics. They are all too keen to rush in to the more advanced exercises or advanced programs, without first taking the time to lay solid strength foundations. When we look to build strength its important to understand […]

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  • RDL – The best exercise you’re not doing

     

    The Romanian deadlift, or RDL for short, is probably the most undervalued and underused exercise out there. The RDL, when performed correctly, is almost unequalled at improving the strength of the low back, hamstrings and glutes, which has a great carry over to everything from improving your squat or deadlift, making you run faster and […]

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  • Squat to improve your fitness

     

    In the fitness industry the squat is widely regarded as “the king of all exercises”, when done properly.  The reason is that a strong squat requires functional strength that will carry over to just about any athletic endeavour. I fully appreciate that some people aren’t built to squat because of structural issues, well at least […]

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  • What are Turkish Get Ups good for?

     

    This is a question I have been asked a number of times this week and it seems to be cropping up quite often, along with the slightly more trivial “Why are they Turkish?” To be totally honest I think a better question to be asked would be “What aren’t Turkish GetUps good for?” The answer […]

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Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.

 

Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428