Evolving Your Training: Neven Antic's Blueprint for Lifelong Fitness Success

Neven Antic • February 19, 2025

Summary of Podcast #24 Evolving Your Training: Neven Antic's Blueprint for Lifelong Fitness Success

In the latest D8 Training Podcast episode, Neven Antic shares expert strategies for getting the most from your gym sessions. With over 20 years of fitness industry experience, Neven offers actionable techniques to help you elevate your workouts and achieve lasting results. Here are the five key topics and takeaways from his insights:

1. The Power of Progressive Overload

Progressive overload—gradually increasing weight or reps—is key for muscle growth and continuous improvement. 



Key Takeaways:

  • Track Progress: Log sets, reps, and weights to monitor growth.
  • Increase Gradually: Add small increments over time.
  • Focus on Form: Proper technique prevents injury.

Nature's Symphony

Breathtaking colors of our planet
Button

Faces of Humanity

Portraits of people from around the globe
Button

2. Mastering Tempo for Greater Gains

Tempo refers to the speed at which you perform each phase of a lift—lowering (eccentric), pausing, and lifting (concentric). Controlling tempo increases time under tension, boosting strength and muscle activation. 


Why Tempo Matters:

  • Better Muscle Engagement: Slow, controlled movements target fibres effectively.
  • Lower Injury Risk: Controlled motion maintains proper form.
  • More Strength Gains: Increased time under tension builds endurance.


3. Incorporating Cardio for Recovery and Performance

Cardio enhances endurance and aids recovery beyond just fat loss. 



Effective Cardio Tips:

  • Choose Enjoyable Activities: Cycle, swim, or try interval training.
  • Mix It Up: Alternate steady-state and HIIT sessions.
  • Aid Recovery: Moderate cardio boosts circulation and reduces soreness.

Nature's Symphony

Breathtaking colors of our planet
Button

Faces of Humanity

Portraits of people from around the globe
Button

4. Optimising Protein Intake for Muscle Growth

Protein is crucial for muscle repair and recovery.

 

Protein Tips:

  • Know Your Needs: Aim for 1.2–2.0 grams of protein per kg of body weight.
  • Spread Intake: Distribute protein across meals for better absorption.
  • Vary Sources: Include lean meats, eggs, and plant-based options.


The protein powder that Neven uses and recommends is Bulk Nutrients because it is one of the purest Whey Protein Concentrates available on the Australian market, with a higher level of protein and lower levels of fats and carbohydrates than any other product.


5. Addressing Weaknesses to Prevent Imbalances

Neglecting weak areas can lead to injuries and imbalances. 


How to Fix Weak Spots:

  • Identify Problem Areas: Focus on movements you struggle with.
  • Add Accessory Work: Target overlooked muscle groups.
  • Stay Consistent: Include weak points in every session.


Final Thoughts: Build a Sustainable Routine

This episode with Neven Antic is packed with practical advice to help you push your limits while maintaining balance in your fitness journey.

Tune in to the D8 Training Podcast now and learn how to maximise your workouts with expert tips from Neven Antic!

More Posts

The D8 6 Phase Fat Loss Ladder: How Adelaide adults lose 4–6 kg without another crash diet

By Neven Antic • February 5, 2026
Most adults we meet at D8 don’t need another extreme diet. They already know how to starve themselves for 4 weeks. The problem is: Weight piles back on Energy crashes Life gets in the way So we built the D8 6 Phase Fat Loss Ladder and our nutrition coaching in Adelaide to help Adelaide adults lose 4–6 kg in 12 weeks without another crash.

Over 60 in Adelaide? 7 strength myths that quietly steal your independence

By Neven Antic • January 28, 2026
f you’re over 60, you’ve probably been told:  “Be careful, you’re not as young as you used to be.” “Don’t lift anything heavy, you’ll hurt yourself.” The problem is, lots of well meaning advice like this quietly steals strength and independence. Let’s clear up 7 common myths we hear from Adelaide over 60s about over 60s strength training in Adelaide.

Why “I’ll just get fit first” keeps Adelaide adults stuck for years

By Neven Antic • January 21, 2026
“I’ll just get fit first, then I’ll join a proper gym.”  It sounds reasonable. It’s also one of the most common stories that keeps Adelaide adults stuck for years. Here’s why that thinking doesn’t work – and what to do instead.

From uncoordinated to confident: 5 signs your 10–15 year old needs more than school PE

By Neven Antic • January 14, 2026
If you’ve watched your 10–15 year old at sport or in the backyard and thought, “They just don’t move well,” you’re not alone. A lot of kids are:  Tall but uncoordinated Fast but weak Nervous in physical activities because they feel clumsy School PE and sport trainings help, but they rarely fix the underlying movement and strength gaps. Here are 5 signs your child needs more than PE – and could benefit from kids strength training in Adelaide.
D8 Training community

Adelaide adults 35–55: How to get properly strong again without wrecking your joints

By Neven Antic • January 7, 2026
If you’re 35–55 in Adelaide, chances are you’ve tried “getting fit” before. Maybe it was a bootcamp, a running phase, or a random circuit class where you just tried to survive the timer. You got sore, maybe hurt, and then life got busy again.  At this stage of life, you don’t need more random workouts. You need strength training classes in Adelaide that help you get properly strong in a way your joints can actually tolerate.

Summary of Podcast Episode #39 How to Build Healthy Habits That Stick: Ann-Marie Antic Interviewed by Her Daughter Chloe

By Neven Antic • September 16, 2025
Summary of Podcast Episode #39 How to Build Healthy Habits That Stick: Ann-Marie Antic Interviewed by Her Daughter Chloe
More Posts

Need Help With Your Fitness or Health?

If you are stuck with your fitness or health and want to change that, then reach out to see if our 21Day KickStarter would be a good fit for you. We have helped 100's of clients improve their health and fitness and would love to find out more about your unique needs.

21-Day Kickstarter