Build Muscle, Get Stronger
barbell training personal gym
Free Weight Personal Training Gym
No admission fee/No monthly fee
4 min walk from Gotanda Station
Easy Reservation
from Smartphone/PC
For beginners to intermediate users
ENGLISH SPEAKERS WELCOME
Taught by professional bodybuilder and fitness model
Personal training to efficiently transform your body
Pay-as-you-go
Consider NOZAWA PT IF
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・You don't want to end up with a skinny/overweight body.
・Inexperienced Gym goer, and can't stay consistent
・I tried muscle training at home, but it didn't last
・I want to have a body that is attractive
・I joined a gym, but the people there looked so fit that I lost confidence.
・The free weights are occupied by intimidating people and I never learned to use them
・I don't want to people looking down on me
・I'm working out but I'm not making any progress
・There is so much information about training that I don't know what to do
・I just want to change my body efficiently and for the long term
We will solve everything!
Features of NOZAWA PT
I don't have to worry about what people think of me.
Completely private one-on-one lessons
This is a one-on-one lesson that requires reservations so you don't have to worry about other people watching you.
Easy to understand even for beginners
I specialize at teaching beginners.
It's okay even if you have no experience with muscle training, those with poor motor skills, those who are overweight, or those whose bodies are so stiff that they can't move. Customize muscle training and stretching to suit your individual needs.
I'm embarrassed to go to a regular gym
Even if you can't train to your fullest, are worried about what others think, or are unsure whether you are training correctly, we offer complete one-on-one lessons that will give you peace of mind.
Results that keep you consistent!
I don't teach based on it "feeling like its working" or "its hard and intesnse".
By training based on proven evidence, so you can experience the progress and feel a different sense of accomplishment.
If you are a beginner, you will get results almost every time.
No fluff, simple and effective muscle training
I specialize in increasing muscle mass and strength.
Even beginners will be able to master free weights and not only build a strong body, but also learn skills so that you can confidently work out at any gym without judgment.
24 hour LINE/email support
No additional charge
Customers who have purchased session-tickets can consult with a trainer at any time via chat or email.
It is used in a variety of ways, such as recording self-training on LINE, checking up on nutrition and meals, asking questions, reporting what they want to do in a session in advance, or just getting motivation.
There are fewer reservations available.
New recruitment will end when the capacity is exceeded..
Reservation & Access
You can check available times on the reservation page.
Reservations can be made on the spot.
Troublesome membership registration, scheduling by phone or email, etc.
No confirmation required.
Online coaching is also available.
Please see the page below for details.
▶Online coaching
▶Online personal
Nozawa Personal Training
*Personal address has been temporarily changed to below.
141-0022
5-28-11 Higashigotanda, Shinagawa-ku, Tokyo
Claire Gotanda 603
Email: nozawa.shoi@gmail.com
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The Beginner Stages of Training are Crucial!
＊Image image
How long does it take to achieve your ideal body?
It is no exaggeration to say that it depends on the training you learn when you are a beginner.
You will never be a beginner in muscle training again in your life,
and it is the most crucial stage.
Its possible to gain the fastest muscle growth, and lose fat while building muscle
almost only as a beginner, naturally.
You will see improvments in strength everytime you train too.
You will develop habits and techniques during this timing.
Take a look at the way a person walks and their posture.
Once you get used to bad form and movements, it's very difficult to correct them later on.
Form is not only for injury prevention;
It affects how many muscle fibers can be stimulated in one movement,
Which will directly affect how well your muscles will grow.
Let's say you miss 10% of your potential muscle growth every time you train due to poor form.
A person who exercises three times a week will exercise 144 times a year.
If you miss 10% growth 144 times, how much potential muscle growth will you have lost in a year?
If you get injured, it would be an even bigger opportunity loss.
With consistent training with good form,
If you eat enough protein, it is possible to gain 7kg of muscle in a year for some individuals.
Imagine a 7kg steak.
That's a considerable amount, right?
Suppose you do incorrect and inefficient muscle training,
and only gains only 4 kg of muscle in the first year.
If you compare the two people, there is a big difference in the amount of weight you can handle,
and the quality of training from the second year onwards is a world of difference.
moreover,The more years you train, the harder it becomes to build muscle.
In the first year, maybe you gained 4 kg of muscle, but in the second year, only 2.5 kg, and after a few years, its a mere few hundred grams.
As we get older, Testosterone (needed for muscle building),
Growth hormone secretion decreases, and the body's response to protein also slows down.
The key is how much muscle you can build in the first year.
If you lose your start and you will fall behind,
You will be quickly overtaken by people who started at the same time,
And the gap continues to widen every year.
If you want to get your ideal body as quickly as possible,
when you decide you want to start working out is when
its time to start your first personal training session.
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Barbell muscle training is a shortcut to becoming muscular!
When you join a regular gym, the first thing you will be shown is how to use the machines.
This is because it is easy for staff to teach and is unlikely to lead to injury.
However, in the free weight area, you'll see muscular people attach many plates to the barbell,
lifting what seems like impossible amount of weights.
"I don't know how to handle it, and I can't imagine going near the free weights as a beginner."
``I can only lift something embarrassingly light, so I'll use the machine to build up my strength before doing it.''
This may cross your mind.
However, as a beginner,You're wasting an opportunity for rapid growth..
This is because building muscle strength first is a shortcut to building muscle in the medium to long term.
Barbell training is the perfect tool to build muscle throughout your entire body!
Someone is in the free weight area who obviously doesn't know how to use it,
can be a real nuisance, as you risk not only injuring yourself but others as well.
Even some trainers use it incorrectly.
That is because free weights are a difficult strength training exercise that requires technique.
However, it is better to train with free weights from the beginning.
It is scientifically proven that compound exercises (including those with barbells) build more muscle at first.
If you try barbell training by watching and imitating,
chances are, the effectiveness is halved because of bad form.
If you get injured or your joints hurt,
You will have to take a break from muscle training and lose valuable opportunities for growth.
Anyone with experience in sports will understand,
Even if you think you can do it by watching videos or watching other people's forms and imitating them,
Fundamentally, you may not be using the body properly.
Only an objective and trained eye will spot the mistakes.
Private one-on-one lessons here will teach you
How to handle a barbell and how to put together a muscle training program.
Learn how to take in nutrients and how to use supplements
and maximize your body's potential from the beginning.
Why barbell training is great
・Compared to machines, you will build 40% more muscles and double your strength with the same muscle training volume*1,*2
・Compared to machines, basic physical strength is improved and fat burning effect is also higher*2
- Recruits multiple muscle groups. *3,*4 You can efficiently and frequently train the muscles of the whole body in a well-balanced manner.
・It also improves the integrity of the body, making it possible to create a functional body*3,*4
- Slight load adjustment is possible, making it suitable for heavier training.It is easy to get a sense of growth, which is essential for continuity.
・High-weight training vs. low-weight training: Short-term muscle growth is about the same.
However, heavy weight training significantly improves muscle strength. *Five
・Over the long term, a person's strength and muscle mass are more than 85% proportional*6
・You'll look like a competent trainee executing perfect form with a barbell!
Only if done with correct form and proper range of motion!
References
(*1) Spennewyn, Keith C. “Strength Outcomes in Fixed versus Free-Form Resistance Equipment.” Journal of Strength and Conditioning Research, vol. 22, no. 1, 2008, pp. 75–81, www.ncbi.nlm .nih.gov/pubmed/18296958, 10.1519/JSC.0b013e31815ef5e7. Accessed 8 Apr. 2019.
(*2) Paoli, Antonio, et al. “Resistance Training with Single vs. Multi-Joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength.” Frontiers in Physiology, vol. 8, 22 Dec. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5744434/, 10.3389/fphys.2017.01105. Accessed 8 Apr. 2019.
(*3) Saeterbakken, Atle & Fimland, Marius. (2011). Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise. European journal of applied physiology. 112. 1671-8. 10.1007/s00421-011 -2141-7.
(*4) Schick, Evan & Coburn, Jared & Brown, Lee & A Judelson, Daniel & Khamoui, Andy & Tran, Tai & P Uribe, Brandon. (2010). A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press. Journal of strength and conditioning research / National Strength & Conditioning Association. 24. 779-84. 10.1519/JSC.0b013e3181cc2237.
(*5)Schoenfeld, Brad J, et al. “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-Analysis.” Journal of Strength and Conditioning Research, vol. 31, no. 12, 2017, pp. 3508–3523, www.ncbi.nlm.nih.gov/pubmed/28834797, 10.1519/JSC.0000000000002200. Accessed 20 May 2019.
(*6)Vigotsky, Andrew D, et al. “Biomechanical, Anthropometric, and Psychological Determinants of Barbell Back Squat Strength.” Journal of Strength and Conditioning Research, 2018, p. 10.1519/JSC.0000000000002535, www.ncbi. nlm.nih.gov/pubmed/29489722?dopt=Abstract, 10.1519/JSC.0000000000002535. Accessed 20 May 2019.
Focus on long-term results by creating eating habits rather than dieting
NOZAWAPT is different from general personal gyms,
We do not perform diet-centered training or dietary restrictions.
Apart from those who are aiming to participate in a physique, we should not focus on short-term results.
I am against teaching crash dieting that sacrifice muscle growth or risk rebound.
If you go on a sudden diet from the beginning,
This will ruin the advantage of being able to easily gain muscle, which is unique to beginners.
Hormone balance is disrupted and mental changes occur,
After dieting, you may gain weight easily and have a hard time gaining muscle.
The most important thing for beginners in the long run is
``Create eating habits that will help you build muscle.''
Improve your eating habits one step at a time,
Let's create a healthy diet together fit for your lifestyle that will help your muscles grow.
By changing your eating habits, you will have fewer things to endure when you decide to go on a diet, making it easier to maintain a diet and less likely to rebound.
[Supervised by registered dietitian] High protein and high nutrition
Home delivery bento serviceSupports body building
・I want to gain muscle and go on a diet. But I don't have time to cook.
・Supermarkets are often out of stock, making it difficult to obtain ingredients.
・I want to control my diet, but I don't want to eat the same thing every day.
Protein alone is not enough for muscles.
Vitamin and mineral deficiencies reduce muscle synthesis efficiency..
The standard food for bodybuilders, chicken fillet, brown rice, and broccoli, is not enough for them, so they all end up taking large amounts of vitamin supplements.
Low protein, high fat, no additives or preservatives
Don't rely on convenience store lunch boxes or frozen foods
Not only is it inefficient, it can be unhealthy.
NOBOUND DELI is high in protein (~35g), additive-free, contains 1/3 of the daily amount of vitamins and minerals, and contains 10 items.One of 60 types will be randomly delivered to your home.
You can choose between 400kcal and 500kcal lunch boxes, making it easy to manage your calories.
All can be frozen for one year. This is the perfect lunch box for building your body.
Prices & Reservations
Admission fee Free
Monthly membership fee None
lesson fee
60 minutes 9000 yen
Please check the reservation page for other pricing details.
Payment method
Please pay on the day of the lesson.
Cash or PayPay,
You can also use the following credit cards.
VISA, MASTER, AMEX
*JCB is currently not supported.
How to reserve a lesson
No need to register for an account.
Check availability on the reservation page and make a reservation on the spot.
Reservations can be made up to 24 hours in advance.
Cancellations can be made up to 24 hours in advance.
Cancellations made after that time will be charged the full amount.
inquiry
Nozawa Personal Training
*Personal address has been temporarily changed to below.
141-0022
5-28-11 Higashigotanda, Shinagawa-ku, Tokyo
Claire Gotanda 603
Email: nozawa.shoi@gmail.com
Mr. S, 40s
I believe that the reason why I am able to keep up with my training while working so busy is because I am able to make reservations smoothly and am able to flexibly change my schedule to suit my work schedule. The training itself was well motivated, and I was able to experience the fun of challenging my personal best each time I worked out, and my body definitely changed.
I used to be nervous about doing it once a week, but now I'm thinking about increasing the frequency to twice a week.
Thank you
Mr. O, 30s
You will not only be able to take on the challenge of lifting heavy weights, which are beyond the limits of an individual, but you will also receive detailed instructions on how to fundamentally review your form and control your diet to suit your goals, so just coming in once or twice a month for a check-up will be enough. It will be effective.
He accurately addresses my goals such as when I want to get into this shape and how many kilos I want to lift by when, and logically explains why this form is good and why this menu is chosen, so I learned a lot.
Customer feedback
I 30s
When I was younger and wanted to be more popular, I did muscle training on my own, and I kept repeating the cycle over and over again, not seeing much of a change, and stopping after about a month.
It was my first gym experience in my 30s with a trainer.
In addition to training, I received care for my diet and supplements,
I started to notice changes in my body within two weeks, and within a month I noticed a noticeable increase in muscle strength.
Even though I have a skinny body, I wondered if there was still room for me to gain muscle and become stronger.
I think the small amount of excitement and success I gained led to my continued success.
What is good about personal training?
・By having the eyes and guidance of others, you can eliminate complacency and slacking off.
・By gaining experience of success, even if it is small, in a short period of time, you will have an incentive to continue.
・I'm happy because the trainer praised me (lol)
I think there are three points.
I have worked with several trainers, and Mr. Nozawa's body has an overwhelmingly persuasive power.
The sense of trust and security was exceptional.
Advice and programs are only available if you have the effort and knowledge to build that body.
As a trainee, you can ask Mr. Nozawa to help you without having to think about anything, and as you gain more knowledge, he will explain things in more depth, so you will want to ask for more guidance.
Mr. K, 60s
He creates training programs based on the customer's requests and while checking their physical condition. You will be given precise guidance on form and position, so if you continue, you will be guided to where you want to be. In addition, I appreciate that he will comment on my diet and supplements as appropriate. You can feel that you are spending quality training time.
Mr. S, 30s
In the past, I succeeded in losing 10 kg by restricting carbohydrates, but he rebounded beautifully, and since then he has been restricting carbohydrates and binge eating. Muscle training for dieting is hard. It was like that every day.
Since I started going to Mr. Nozawa's personal service, even though I was losing weight, I was eating well every day, so I didn't have the desire to eat this or that, and my muscle training was so fun that I went to the gym 5-6 times a week and broke my records every time. . My skirt, which normally wouldn't fit in without losing another 3-4 kg, has become loose at the waist!
I've had personal training elsewhere, but this is the first time I've experienced the real effects of changing my body and changing my habits.
I'm looking forward to seeing how far I can continue to change my body!
Trainer introduction
1990/02/17
Former musician
Graduated from International Christian University
Belongs to performance group ALLOUT
Fitness model 'SHOI'
NABBA WFF PRO Bodybuilder
Training experience since 2005
As of April 2020
bench press 180kg
Squat 220kg
Deadlift 235kg
Military press 100kg
Shoichiro Nozawa
Building your body is actually a very simple and scientific mechanism. But we are human beings with complex minds and emotions. That's why I think the value of objective coaching is so great. I myself have had numerous coaches and still do in bodybuilding, powerlifting, nutrition and posing. In recent years, there have been an increase in the number of gyms, and with so much information out there, it has become easier to start a journey to build your body, but it can also be confusing. Trial and error, especially when you're a beginner, can cost you years of growth (this is my experience...). Especially if you have a busy lifestyle, you probably don't have time to experiment! In order to participate in the tournament while working as an office worker and a musician, I had to focus on efficiency and simplicity. I specialize in hypertrophy, basic strength training, mobility and posing. As a long time trainer, nothing makes me happier than to see someone change, not only their body but their outlook on life just by engaging in physical training!
Contest history
・2010 Tokyo Bodybuilding Championship 70kg class 8th place
・2010 Tokyo Bodybuilding Junior 2nd place
・2013 Kanagawa Bodybuilding Championship 70kg class 3rd place
・2014 Kanagawa Bodybuilding Championship 70+ class winner
・2015 Kanagawa Bodybuilding Overall Winner
・2017Shonan Open Men's Physique 2nd Place
・2018 NICA JAPAN Classic Physique Winner
・2019 NPCJ Classic Physique Winner
・2019 NABBA WFF JAPAN Bodybuilding Class Winner
Training content
Criteria for selecting events are:[Requires the maximum amount of muscle recruitment and allows maximum movement through an effective range of motion while applying the maximum amount of load]thing.
That's the key to effectively strengthening your muscles.
Merely focusing on ``it's working'' or ``it's tough'', which is common in bodybuilding training, will not produce results.
Perform the following events with correct and safe form and follow the concept of progressive overload.
We will increase the load and volume in a planned manner.
bench press: Thick chest, shoulders, triceps sticking out sideways, core
squat: Bumpy legs, buttocks, back, and trunk
deadlift : Thick legs, buttocks, thick back, core
press: Round shoulders, upper chest, triceps that thicken the arms, core
Chinning: wide back, bicep, core
dips:Rounded chest, triceps, core
In addition to the above, we will add supplementary items to the menu that will help you create a cool outline.
side raise: Broad shoulders
rear raise/face pull: Round shoulders when viewed from the side
biceps events:Bicep
triceps events: Arm thickness
Hanging Leg Raise: Bumpy abdominal muscles
＊We will make adjustments to the events depending on your physical flexibility, injury, etc., or perform collective exercises.