Training guide

GYM'Dependance Day

Tom Mcdonough - Aug.21.20

Finally, the gym's are open after a long shutdown!

Hey, Tom here ūüĎč I'm one of the Reflex PTs at Team Reflex. I don't know about you, but lockdown has seriously set me back on my fitness goals. Body weight exercises and online classes¬†only went so far until I was craving an equipment filled gym.

After such a long time away from the gym, are you unsure how to best approach your training? Or what direction you should be heading in? I'm here to help.


Firstly, you need to set your goal. Ask yourself what is the most important thing for you to do? Results will always be better when we can be more specific towards our goals.

It's much better to take 20 steps in one direction than taking 20 steps in 20 different directions. So here we go! 



If you're like me and want to gain some muscle back from poor lock down training or just lack of equipment at home.

Then it's the same gym principles, except a big on focus on gym performance. Focus on getting stronger and improving your movements. It's important to stick with a specific set of exercises and not swap them each week.


On the nutrition side it's important to still get the lean protein servings in and larger portions of carbohydrates to fuel training and recovery.

You can also add some healthy fats in to help support your calorie surplus.

The perfect products to help you achieve your goals: 

Iso Pro 2:1 with Reflex Crunchy Pieces 

Creapure Creatine Powder 

Nexgen Pro

Zinc & Magnesium 

Instant Whey Pro 




If your goal is to drop some unwanted body fat, then nutrition is just as important as the exercise. I recommend getting into the gym as often as you can between 3 to 5 times per week.

You should train each body part at least once a week, if you only have an hour to train I usually make sure I get in 40 minutes of weights and then 20 minutes of intense cardio at the end.


On the nutrition side of things you want to be aiming for lean servings of protein and lean carbohydrates with each meal. Green vegetables and fruit is not only nutritious but great at keeping you full. 

Most fatty food sources are very calorie dense but fats do have lots of benefits. It is very easy to overdo them and consume more then you actually need so it's important to keep an eye on this. Keep nutrition simple, consistency is king so make sure the good choices you make are convenient and easy for you to manage.

The perfect products to help you achieve your goals: 

Vitamin D3 

Instant Whey Pro 

Thermo Fusion 

Nexgen Pro 

Omega 3 

I only cover getting lean and bulking up here but there are a variety of goals you could be aiming towards! I would highly recommend picking a goal and trying to stick to it. You can lose fat and gain muscle at the same time in the beginning, but results are always more noticeable if you stick to one goal. On your first session back, let your body get back into the swing of things before pushing your limits.

Picking one exercise per body part is a nice way to do this and should be done to avoid injury.

Finally, make sure you are staying safe, following the guidelines and helping our gyms stay open so we can enjoy them.

Over and out!