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strength training by Dennis Romatz

Get stronger with Strength training

We help our clients build muscle, gain strength, and develop their physique with strength training.

Overcoming strength training challenges: Common issues and solutions

Do you struggle to grow muscle and build strength? Are you tired of feeling weak? Do you want to build muscle and gain strength, but don't know how?

Whether you want to pack on size and strength, add lean functional muscle, increase muscle responsiveness and endurance, be more powerful, or build a better physique, you've come to the right place!  Our strength training coaches in Bangkok and online design strength programs with your specific body type in mind to help you go from where you are to where you want to be, fast.

Accelerate your strength training results: expert coaches and programs

Are you searching for a certified strength training coach in Bangkok to help you build muscle, get stronger, pack on size, and get a chiseled body?

Our highly qualified strength training coaches will design the perfect program to help you increase muscle mass, increase your power, and boost your self-confidence quicker with smarter training methods and less effort.

A 38-year veteran of muscle building and highly skilled strength trainer, Dennis Romatz delivers results-driven, sports science-based strength training in Bangkok at your condo gym, home, or commercial gym, scheduled at your convenience, to help our clients build muscle, pack on size, become stronger, and build a great-looking, strong, functional body they can be proud of.  

 

Our holistic integrative wellness-centric muscle-building program includes hypertrophy-based training, protein-centric nutrition coaching, soft tissue recovery protocols, sports psychology, and healthy lifestyle mentoring. 

 

Our empowering personal training program for strength is enhanced with inspiration, disciplined accountability, unwavering guidance, and 24/7 support. Our muscle mass-building programs are data-driven, biometrically tracked, monitored, and progressively scaled to ensure continuous and consistent progress helping clients stay on track, experience muscle growth, strength gains, and physique transformations, and achieve their desired results quickly, effectively, and sustainably.

Build your physique and improve your health with strength training

Our strength training offers a wide range of benefits that extend beyond just building muscle mass.  Firstly, it enhances metabolic rate, aiding in weight management and fat loss.  Secondly, it boosts bone density, reducing the risk of osteoporosis and improving overall bone health. Thirdly, strength training enhances functional strength, making daily tasks easier and reducing the risk of injury.  Fourthly, it promotes better posture and balance, leading to improved overall body mechanics and reducing the likelihood of falls, especially in older adults.  Lastly, strength training has significant mental health benefits, including reduced symptoms of anxiety and depression, increased self-confidence, and improved cognitive function. Incorporating strength training into your fitness routine can lead to a healthier, more resilient body and mind.

  • Build Muscle

  • Gain Strength

  • Boost Metabolism

  • Add Skeletal Support

  • Grow Self-Esteem

Strength training is recommended for all people

A strength training workout routine can and should fit nicely into the daily exercise schedule of people from all walks of life from youth & kids to athletes to Seniors.  Everyone can benefit from at least 20 minutes of some form of a strength program that focuses on at the very least, muscle mass maintenance for optimal health.

Strength is strongly recommended for the following groups of people:

  • Athletes and Fitness Enthusiasts: Strength training for muscle power and performance is essential for athletes looking to improve performance in their respective sports. It helps enhance strength, power, speed, and endurance, leading to improved athletic performance.  Fitness enthusiasts who are seeking to challenge themselves and achieve their fitness goals can also benefit greatly from strength training.

  • Older Adults: As people age, they naturally lose muscle mass and bone density, which can lead to frailty and an increased risk of falls and fractures.  A strength training program for Seniors can help counteract these effects by building muscle and improving bone density, thereby promoting better mobility, balance, and overall quality of life in older adults.

  • Individuals Looking to Lose Weight: Strength training for weight loss is an effective way to increase metabolic rate and promote fat loss. By building lean muscle mass, the body becomes more efficient at burning calories even at rest.  This makes strength training an excellent complement to cardiovascular exercise for individuals looking to lose weight or maintain healthy body composition.

  • Those Rehabilitating from Injury: Strength training can be a valuable component of rehabilitation programs for individuals recovering from injuries or surgeries.  It helps rebuild strength and stability in injured muscles and joints, facilitating a safe and effective return to normal activities.

  • Individuals with Chronic Conditions: Many chronic conditions, such as arthritis, diabetes, and heart disease, can benefit from strength training.  It can help manage symptoms, improve functional capacity, and enhance overall health and well-being in individuals living with these conditions.

Our strength training programs include results-based workouts!

Your personalized strength training program for strength, size, mass, endurance, and performance can be curated and tailored to target any muscle, muscle groups, or body parts you want to grow and improve.  We can be laser-focused on certain muscles. We can also design a hybrid strength program and combine it with other forms of fitness training.  We also have many additional fitness programs and workouts that may interest you.

Here are some examples of our pre-build workouts that can be tailored to you.

  • Push Pull Legs Workout Routine: This 3-day routine focuses on pushing, pulling, and leg exercises to build strength and muscle mass. It's a flexible workout template you can customize to fit any goal or experience level.

  • The Texas Method: This strength training program is tailored for intermediate weightlifters and slows the rate of progression to continue gaining strength after the first 6-to-12 months of training. It involves 3 full-body workouts per week, each focusing on 3 compound exercises1.

  • Thinner Leaner Stronger: This 5-day routine is designed for women and focuses on 2 or 3 major compound exercises, plus some isolation exercises to work on muscle groups that women typically like to focus on. It uses a simple but effective progression method where you aim to lift more weight or do more reps in each workout

Strength training can be performed with various types of equipment

Strength training equipment can vary widely, from basic free weights to more complex machines and accessories.  Some of the most common pieces of equipment used in strength training include:

  • Dumbbells: These are handheld weights that come in various sizes, ranging from 1 pound to over 100 pounds.  Dumbbells are versatile and can be used for various exercises, such as bicep curls, tricep dips, and shoulder presses.  We also use adjustable dumbbells for their convenience when training in condo gyms and homes.

  • Barbells: Barbells are long metal bars that can be loaded with weight plates on either end.  They are often used for exercises that require a greater range of motion, such as squats, deadlifts, and bench presses.

  • Kettlebells: These are weighted balls with a top handle, similar to a cannonball.  Kettlebells are used for dynamic movements that involve swinging, throwing, and catching.

  • Resistance bands: These are elastic bands that provide resistance when stretched.  They can be used for various exercises, such as bicep curls, tricep extensions, and shoulder rotations.

  • TRX Suspension Trainer: This is a portable training system that uses body weight and gravity to provide resistance.  It can be used for various exercises, such as push-ups, rows, and lunges.

  • Cable machines: These are machines that use cables and pulleys to provide resistance.  They can be used for various exercises, such as lat pulldowns, tricep pushdowns, and cable rows.

  • Medicine balls: These are weighted balls that can be used for various exercises, such as medicine ball slams, throws, and catches.

The top 5 pieces of equipment used in strength training are:

  1. Dumbbells: These are versatile and can be used for various exercises, making them a staple in many strength training routines.

  2. Barbells: Barbells allow for a greater range of motion and can be used for exercises that require heavier weights, making them a popular choice for strength training.

  3. Kettlebells: These are great for dynamic movements that involve swinging, throwing, and catching, making them a fun and effective way to strength train.

  4. Resistance bands: These are portable and can be used for various exercises, making them a convenient option for strength training on the go.

  5. TRX Suspension Trainer: This versatile and portable training system can be used for various exercises, making it a great option for strength training at home or on the go.

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