Dukes Gym Blog
Training • Nutrition • News
Dukes Gym Blog
Training • Nutrition • News
TRAIN BETTER
Expert Staff, clean, spacious facilities and plenty of racks so you don't have to wait. We take pride in everything we do, because we want our gyms to be your happy place 😊
THE ESSENTIALS
How Many Calories Should I Consume?
If you’re after a summarised answer and don’t want to read a comprehensive guide, we’ll save you the time and summarise the answer in this introduction for you. Your Caloric intake will depend on whether you’d like to tone up, losing some fat and gaining some muscle...
Workouts | Nutrition | Recipes
WORKOUTS
Build Session
Bench Squat - Kettlebell | 3 Sets, 10 Reps, 30 Seconds Rest Inbetween Sets Single Leg Hip Thrusts | 3 Sets, 10 Reps, 30 Seconds Rest Inbetween Sets Single Leg Kettlebell Deadlift| 3 Sets, 8 Reps, 30 Seconds Rest Inbetween Sets Banned Triplanar Toe Taps | 3 Sets, 10...
Intermediate Upper Lower Split
Bench Press | 5 Sets, 5 Reps, 3 min Rest Inbetween Sets Bent Over Barbell Row | 5 Sets, 5 Reps, 3 min Rest Inbetween Sets Bench Dips| 4 Sets, 8-12 Reps, 60 Seconds Rest Inbetween Sets Pec Deck | 4 Sets, 12 Reps, 60 Seconds Rest Inbetween Sets Wide Grip Lat Pull Down |...
Beginner Push Pull Legs
Bench Press | 5 Sets, 5 Reps, 3 min Rest Inbetween Sets Incline Dumbbell Press | 4 Sets, 8 Reps, 2 min Rest Inbetween Sets Pec Deck | 4 Sets, 12 Reps, 60 Seconds Rest Inbetween Sets Overhead Tricep Extension | 3 Sets, 8-12 Reps, 60 Seconds Rest Inbetween Sets Tricep...
NUTRITION
Nutrition: The Cold, Hard Facts
INTRODUCTION To gain an overview and grasp the essential principles to a diet that will let you achieve your desired body composition goal, the basic fundamentals of nutrition will be laid out in this nutrition overview. As a diet can be set up in a variety of ways to...
The Easy Way to Stay On Track This Holiday Season
The holiday season is upon us, which means we should all focus on drinks, food and being merry! If there is one take away that you should get from this article, it is this – IT’S CHRISTMAS, HAVE FUN! In this article, we are going to focus on a few strategies and...
10 Diet Myths Everybody Should Know (2019)
Diet myths are popular suggestions whose influence are exaggerated and unconfirmed. Losing weight is not an easy process where dieting stands at one of the most fundamental aspects. However, in this era with flooding information, are you tired of being fed up with...
RECIPES
Nutrition: The Cold, Hard Facts
INTRODUCTION To gain an overview and grasp the essential principles to a diet that will let you achieve your desired body composition goal, the basic fundamentals of nutrition will be laid out in this nutrition overview. As a diet can be set up in a variety of ways to...
The Easy Way to Stay On Track This Holiday Season
The holiday season is upon us, which means we should all focus on drinks, food and being merry! If there is one take away that you should get from this article, it is this – IT’S CHRISTMAS, HAVE FUN! In this article, we are going to focus on a few strategies and...
10 Diet Myths Everybody Should Know (2019)
Diet myths are popular suggestions whose influence are exaggerated and unconfirmed. Losing weight is not an easy process where dieting stands at one of the most fundamental aspects. However, in this era with flooding information, are you tired of being fed up with...
MORE ARTICLES
Breaking through Plateaus
WHY MAKE A PROGRAM? You've heard that programs work, but why follow one? Following a program in the gym can have numerous benefits, including: Preventing under/over training Creating goals Providing structure when you're feeling un-motivated Clearly tracking progress...
Programming: How to do it properly
WHY MAKE A PROGRAM? You've heard that programs work, but why follow one? Following a program in the gym can have numerous benefits, including: Preventing under/over training Creating goals Providing structure when you're feeling un-motivated Clearly tracking progress...
Top 5 Reasons NY Fitness Resolutions Fall Through
It's finally come to the end of this harrowing year and many of us are preparing to embark on our New Year's resolutions. According to this survey, the second most common New Year's resolution is fitness based. Ofcourse, New Year's resolutions aren't necessarily...
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