招聘.1包住

We’ve got the following positions available immediately. If you’ve got talent and you’re into fitness, we want to speak to you.

Social Media Strategist: Create and distribute interesting fitness and health related content, events, etc.
Increase user participation
Multimedia Development: Plan and create interesting/Viral videos, ads and images with media group
Event Coordinator: Plan and coordinate weekly workout cooperation, demo booths, trade shows etc.
Web Developer: integrate online platforms, website development etc., maximize use and exposure of different channels

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Back and Biceps
  1. Wide Grip Lat Pulldown
  2. Seated Cable Row
  3. Reverse Pulldown– into biceps
  4. Barbell Curl
  5. Preacher Curl
  6. Cable Crunch
    1. Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
  7. Decline Oblique Situp 3, 2x
    1. Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
Do the following amount of reps, according to the week in each phase:
Week
Reps
1
12-15 Every set to failure, last set of each exercise: Pause Set
2
9-11 Every set to failure, last set of each exercise: Pause Set
3
6-8 Every set to failure, last set of each exercise: Drop Set
4
3-5 Every set to failure, last set of each exercise: Drop Set

 

Return to:

Geek To Freak: Intro

Geek To Freak: Workouts

Legs
  1. Squat
  2. Deadlift
  3. Single Leg Press
  4. Leg Extension
  5. Standing Calf Raise
    1. Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
  6. Seated Calf Raise
    1. Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
Do the following amount of reps, according to the week in each phase:
Week
Reps
1
12-15 Every set to failure, last set of each exercise: Pause Set
2
9-11 Every set to failure, last set of each exercise: Pause Set
3
6-8 Every set to failure, last set of each exercise: Drop Set
4
3-5 Every set to failure, last set of each exercise: Drop Set

 

Return to:

Geek To Freak: Intro

Geek To Freak: Workouts

Chest, Shoulders, Triceps Bench Press Dumbbell Fly Military Press (Arnold Press) Lateral Raise Dips 3 Triceps Cable Press/Skull Crusher Do the following amount of reps, according to the week in each phase: Week Reps 1 12-15 Every set to failure, last set of each exercise: Pause Set 2 9-11 Every set to failure, last set of […]

You want to max your progress at the gym and you’ve seen our Pause Set video, but what do you do when you’re lifting so heavy that you could barely squeeze out 1 or 2 reps on your pause set? Enter the DROP SET. A drop set allows you to get the same muscle tearing, […]

For this muscle building plan, we’ve put a lot of thought into making sure you gain the most muscle possible. We’ve made the system as simple and consistent as possible to make it easier for you to stick to. While the movements are the same through each phase, we’re going to change the rep range each week to keep your muscles on their feet and keep those gains coming. Commit to this challenge and show yourself what you’re made of.
There are three phases in the system, each of which is 4 weeks long. We’ll start out each phase in the 12-15 rep range with lower weights and work our way down to just 3-5 reps with some serious weight. This will allow your body some time to adjust to the movements as you work your way down to higher weights. In no time you’ll be romping around the gym looking for the 10th 45 plate to stack on your bench press for the 3-5 rep sets in week 4.  In phases 2 and 3 we’ll be doing the same cycle but this time with bigger, heavier weights. Sound repetitive? It is, and that’s because it works, just like breathing, eating, sleeping, or any other well designed process.  It will all crescendo on week 12, where you’ll lift the heaviest weights of your life and be 12 weeks closer to being a 型男。
The workouts will look like this:
  1. Bench Press
  2. Dumbbell Fly
  3. Military Press (Arnold Press)
  4. Lateral Raise
  5. Dips 3
  6. Triceps Cable Press/Skull Crusher
  1. Squat
  2. Deadlift
  3. Single Leg Press
  4. Leg Extension
  5. Standing Calf Raise
  6. Seated Calf Raise
  1. Wide Grip Lat Pulldown
  2. Seated Cable Row
  3. Reverse Pulldown– into biceps
  4. Barbell Curl
  5. Preacher Curl
  6. Cable Crunch 3, 2x
  7. Decline Oblique Situp 3, 2x
Each week we’ll change the rep range to surprise your muscles.
Week
Reps
1
12-15 pause
2
9-11 pause
3
6-8 drop
4
3-5 drop
Every 4 weeks we will start a new phase with heavier weights. 

 Phase 1

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Reps
1 Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 12-15 Pause Set
2
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 9-11 Pause Set
3
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 6-8 Drop Set
4
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 3-5 Drop Set

 Phase 2

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Reps
1 Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 12-15 Pause Set
2
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 9-11 Pause Set
3
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 6-8 Drop Set
4
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 3-5 Drop Set

 Phase 3

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Reps
1 Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 12-15 Pause Set
2
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 9-11 Pause Set
3
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 6-8 Drop Set
4
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 3-5 Drop Set
CHEST DAY.00_04_41_06.Still009
Are you ready for some mad gains? Have you worked out before and been disappointed by the results? There could be plenty of reasons for that, but it all boils down to not having everything it takes to succeed. At Spirit, we want to make you stronger and we want you to have access to all the knowledge, secrets and tools used by the pros so you can make major progress in achieving the body you want. If you’re serious about your health, if you want to be successful more than you want to be comfortable, then follow along and devote the next 12 weeks to getting in the best shape of your life.
What we’ll cover in this program-
  1. Workouts
    • When we hear from people that they started working out and stopped after a few weeks it kills us. The reason they stop is usually because they don’t know what to do. It takes a huge amount of energy to create meaningful workouts, how many reps, how many sets, what exercises. Leave that repetitive stuff to us and save all of your energy to put into what matters most: today’s workout, today’s progress. Check out the workout calendar, print it out and post it up on your mirror, your dresser, the fridge, on your cubicle wall, hell get a tattoo of it if will help you stick to the plan. Have a look and check out the goodies we have in store for you.
  2. Tracking
    • Have you ever worked out for a while and not seen any results? That’s not going to happen on this program because we’re going to show you how to keep track of your progress and make the adjustments needed to move forward every day. Small, unwavering steps built the great pyramids and as such will you build a great body.
  3. Nutrition
    • If you’ve worked out for some time and not seen big changes in your body, have you wondered what the cause is? Most of the time it’s from lacking proper nutrition. Whether you’re trying to build muscle or lose fat, there are proven ways to eat to reach your goal. We’re packing on muscle in this program so get ready to eat. If you want to build a great building, start with great materials.
  4. Supplements
    •  You’re going kill it in the gym, spend hours in the weight room, the kitchen and sleeping, all for one purpose- to build more muscle. It’s going to be tough work and you don’t want to do all that only to find you’ve made no progress after 3 months. If you want to squeeze every last drop of muscle building benefit out of all that hard work, then back it up with scientifically proven supplements and recover faster and stronger than everyone around you.

You asked for it, now you can get your favorite protein at Bactive gym in Sanlitun.

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If you’re looking to get in shape, we’ve got great news, because now until the end of the year, just buy any Fat Loss or Muscle Building Stack and we’re going to hook you up with a free day to try out Bactive gym and 150 towards a membership if you like it. All you have to do is add the voucher with any stack to your cart, type in the code bactive when you check out and we’ll get it to you. Valid for Beijing orders only.

 

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Click here to learn more about this great gym:

Achieve your goals your way, with our help.

  • Cardiovascular equipment
  • A diverse range of circuit training equipment
  • Free weights
  • Stretching area
  • Rest area
  • Talk to our personal trainer in the gym or online for advise

We will not compromise on your comfort and will provide you a place you want to go to:

  • Purified air utilising the latest technology, 3 stage air purifiers, and the oldest technology, indoor gardens
  • Capped membership
  • Friendly staff and members

Be part of our family

  • Organized functions including charity fun runs and members social night
  • Membership discounts at selected businesses

Low cost, no contract, open 24 hours every day of the year, clean environment, capped members.

 

 

 

 

If you’re reading this, you probably spend a lot of time working out. Do you do this one simple hack to double your results in the gym? That’s right, almost all the gains we get in the gym are from those few seconds where we struggle the most with the weight. So double the struggle and experience […]