THQ Trainer Posts – How to get results in the strength room

By Matt Holloway

Using the strength room at THQ can really help accelerate your results and have a massive impact on the progression of your training.

Your 3 THQ sessions are your bread and butter and they are going to be the driving force in you achieving a result.

As you advance however, adding in one or two strength room workouts can really enhance and accelerate results.


The strength room is there for you to work on your weaknesses and target specific areas of your body.

To get the most benefit you shouldn’t look at it as an extra THQ session. Your mindset when you go in there should be on developing strength.

Performing certain exercises using weights that you find really challenging.

So longer rest periods but heavy intense sets where you’re focussing on maximum strength.


Have a programme ready before you go in and stick to it. Whether it’s one that your trainer has given you or one off the board. Don’t just make it up as you go along and wing it.

Focus on the big compound movements (presses, rows, squats, lunges etc) that are going to give you the most bang for your buck.

So if you were going to do 6 exercises to target a certain area of the body, 4 should be compound exercises.

These type of exercises just work more muscle throughout the body and you get far more benefit from them than single joint isolation exercises especially when fat loss is your goal.

In terms of sets and reps this can vary depending on where you are at individually.

I’d always recommend starting with 4 sets on each exercise performing 8 – 12 reps. Nice and simple.  Stick with this programme for about 4 weeks trying to progress and get stronger each workout. Then change it up.  

You could try lower rest periods, high rep sets, low rep sets, superset workouts. There are so many ways to go and progress once you start to advance.

Exercise selection

As mentioned above, compound, multi joint exercises should make up the majority of your workouts.

Also throw in the odd exercise that you very rarely do. We all gravitate towards the exercises that we are good at. But the ones we suck at are going to be the ones with the most opportunity for progression.

I think back to my own training and I only really used to do barbell back squats for my legs. Which is a great exercise and did help develop my lower body. However to mix it up I decided to do Bulgarian split squats every leg workout for a month and my legs blew up! This was because it was a different stimulus for my body and there was so much potential for progression.

So bear these things in mind when putting together your session.

Example workout

So below is an example chest & shoulders strength room session that I’d put together for myself

4 big compound movements and 2 isolation exercises

I’ve also put in an exercise I don’t often do and that I aren’t too good at ( standing arnie presses)

60 – 90 secs rest between sets

1 – flat dumbbell chest press ( 4 sets 8 – 12 reps)

2 – standing dumbbell arnie press (4 sets 8 – 12 reps)

3 – press ups ( 4 sets 8 – 12 reps)

4 – seated dumbbell shoulder press (4 sets 8 – 12 reps)

5 – incline dumbbell chest fly (4 sets 8 – 12 reps)

6 – seated lateral raise 4 sets (12 – 15 reps)

So get yourself in the strength room, focus on getting stronger, work on your weak areas and make the most out of your time in the gym!

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