http://www.jackknightpt.com/blog/ The latest Blog feeds from www.jackknightpt.com en-us Tue, 05 May 2026 11:35:01 +0100 Rocketspark http://www.jackknightpt.com/blog/post/25669/why-your-back-keeps-spasming-and-how-to-stop-it-for-good-advice-from-a-personal-trainer-in-bank-london/ If you’ve ever had your back seize up out of nowhere, it’s not just tightness — and it’s not always injury or trauma.What you’re feeling is usually a protective spasm — your nervous system hitting the brakes.🧠 Your body isn’t broken. It’s doing its job.Receptors all over your body constantly scan for threats — sudden changes in position, temperature, or load.If your body senses you’re in a position it doesn’t trust — maybe you’re fatigued, stressed, or lacking streng... Mon, 10 Nov 2025 12:08:50 +0000 http://www.jackknightpt.com/blog/#post25669 http://www.jackknightpt.com/blog/post/21926/should-you-train-to-failure-learn-about-reps-in-reserve/ Firstly, 'failure' can be a difficult moment to define in the gym. Failure to physically move the weight? Or failure to move the weight in the manor we want to?However, Reps in reserve (RIR) is a tool we can use to measure proximity to failure of a muscle during a given set.In this video I have a firm 0 RIR - but should we always train to failure in this way?In short, there is a time and a place for training in this way and when we work with clients we choose when to push them here carefully.Lar... Fri, 10 May 2024 10:25:37 +0100 http://www.jackknightpt.com/blog/#post21926 http://www.jackknightpt.com/blog/post/21902/our-top-3-muscle-building-tips-grow-lean-muscle-quickly/ If you've been trying to build muscle for a while but you're not seeing results, this post is for you!TIP NUMBER 1:Underpinning any good training programme is a sound nutrition strategy aimed at fuelling your body optimally.When it comes to building muscle arguably the number one priority is your protein intake.We'll keep this one simple and highlight some macronutrient targets below that you need to try and hit.Calories: 350-480 cal surplus per day.Protein: 1.6-2.2g per kg of bodyweight per day... Sat, 04 May 2024 11:23:48 +0100 http://www.jackknightpt.com/blog/#post21902 http://www.jackknightpt.com/blog/post/20392/why-protein-is-so-important-for-fat-loss/ Protein is THE most important macronutrient when pursuing fat loss!We know that calorie/energy balance is king when it comes to fat loss related goals.However protein intake can directly impact fat loss by:Having a high thermic effect of food - meaning it is harder to break down and digest than other nutrients which can positively affect your metabolism and increase energy expenditure.It's highly satiating meaning it keeps you feeling fuller for longer. This can help curb cravi... Fri, 15 Sep 2023 18:41:50 +0100 http://www.jackknightpt.com/blog/#post20392 http://www.jackknightpt.com/blog/post/20324/the-reason-why-eating-healthy-food-types-alone-wont-help-you-lose-body-fat/ ... Mon, 04 Sep 2023 11:33:10 +0100 http://www.jackknightpt.com/blog/#post20324 http://www.jackknightpt.com/blog/post/16603/building-a-better-body-without-the-boring-bits/ I WAS WRONG. In the past, I’ve got caught up in the minutia of mobility training (obsessing over fancy little mobility drills that would even put your physio to sleep). But over time I’ve come to realise improving your mobility and building a better body can be a simpler process. It’s all about bang for your buck training 💥 💵 Nobody wants to spend extra time in or out the gym doing boring exercises they hate. The key to building a mobile, strong and pain-free body is thoughtful exerc... Wed, 06 Apr 2022 16:36:34 +0100 http://www.jackknightpt.com/blog/#post16603 http://www.jackknightpt.com/blog/post/15953/time-saving-training/ There are several reasons why you may want to streamline your workouts; you're in a busy crowded gym, you only have limited time in between meetings or on a break to get a session in, you may need to get home to your kids after work etc. So how can you plan your workouts to be as efficient as possible? 1. Supersets Supersets are simply where you pair two exercises together. For example: Goblet Squat x 10 reps immediately followed by Shoulder Press x 10 reps, then you rest before completing the p... Thu, 03 Feb 2022 09:57:32 +0000 http://www.jackknightpt.com/blog/#post15953 http://www.jackknightpt.com/blog/post/15834/advice-on-training-during-busy-periods/ I’m all too familiar with my clients in the wharf going through incredibly busy periods at work and therefore struggling to maintain/prioritise training. It’s inevitable that work loads will increase and this can detract from your time and energy. So having a strategy to dealing with these periods is imperative. Think of training as deposits in your bank account. Some days we can allocate huge chunks of money to our savings. Some days you may have unforeseen expenses that mean you can’t sa... Fri, 14 Jan 2022 16:47:43 +0000 http://www.jackknightpt.com/blog/#post15834 http://www.jackknightpt.com/blog/post/13974/mobility--stability-for-sport/ Improving your mobility/stability will serve many benefits if you play competitive or recreational sport. Better joint mobility/stability = less dysfunction/imbalance in the way your body moves. So in sport training as well as fitness training, this will directly reduce your risk of picking up injuries. So firstly, if you want longevity in your sport, both in training and in a competitive environment, building strength, stability and mobility at key joints will be huge. Alongside injury preventi... Tue, 20 Apr 2021 17:32:46 +0100 http://www.jackknightpt.com/blog/#post13974 http://www.jackknightpt.com/blog/post/13173/move-pain-free/ Little niggles, aches and pains have seemingly just been accepted as part of life for some people and it needn’t be. Whether you have an old injury that has seemingly taken its toll or you’ve had years of working behind a desk unable to pull yourself away from emails or meetings.Most people I talk to are either:1. Someone who has simply accepted it and attempts to work around it. Either staying away from movements that aggravate it or maybe you’re wearing straps and wraps to hold yourself ... Tue, 16 Feb 2021 18:01:46 +0000 http://www.jackknightpt.com/blog/#post13173