Active has had many standout students, but one who has truly impressed us is Jeanett Bibow-Jensen.
Read her story here!

Name: Jeanett Bibow-Jensen
Age: 27
Location: San Diego

Where do you work now?

I’m about to begin a master’s degree in Higher Education Leadership at the University of San Diego.

How long have you worked as a personal trainer?

I became certified in the fall of 2012, when I completed what was then called the “Personal Trainer 1” program through Active Education in Bali.

Why did you choose Active Education?

I chose Active because of the opportunity to complete my PT education in Bali. Active Education had a strong reputation and was the first in the market to offer a program like this—one that allowed me to stand out while also developing my personal passion for fitness in the most effective way possible.

What did you think of the education?

The PT program from Active Education in Bali stood out from other courses, as it offered students both knowledge and experience delivered by Norwegian professors with extensive backgrounds in personal training, athletic development, sports, and academia.

As students, we grew confident in our roles as personal trainers because the curriculum was truly holistic—comprehensive in both theory and practice. I believe both aspects are essential for any aspiring PT, and this gave me the confidence to say I could do my job in the best interest of the client. The program also included opportunities to specialize in different training methods, allowing you to return to Norway with your own unique niche.

What has been your strategy for success?

I believe my success is mainly rooted in my passion for fitness and my motivation to learn. Any education is an investment, and it’s important to start from day one with the mindset that you’re there to get the most out of every single day. The program was definitely demanding from the start—almost every day was packed with new material—so it’s essential to stay focused and make the most of every class to avoid falling behind.

Your top tip for someone who wants to become a personal trainer:

To succeed in the PT program, you need a genuine interest in both fitness and people. Be open to learning—there’s no one-size-fits-all approach—and understand the importance of critical thinking. You’ll likely need to let go of some training or nutrition myths you’ve previously believed in. Start studying the material early so you build a strong foundation for the rest of the curriculum. Active Education offers a holistic learning approach where everything is connected. Be curious, ask questions, and make full use of the professors and instructors—they’re there to help you grow in every way.

Why would you recommend Active Education to others?

Active Education offers a truly high-quality education, but what really sets them apart is how well they take care of their students. They genuinely want you to succeed. I don’t regret my choice for a second—and I would absolutely do it all over again.

What is Hypertrophy

If you’re interested in strength training, you’re probably familiar with the concept of hypertrophy. Hypertrophy is when muscle cells increase in size, or more specifically, you get more contractile proteins (1).

Imagine you’re participating in a tug-of-war competition. The more people who pull on the rope, the greater the force the team can generate. This is exactly what happens in your muscles when we train; more contractile proteins can contribute to generating greater force/speed across the joint the muscle works on.

Mechanisms That Stimulate Muscle Growth

1. Mechanical Tension

Mechanical tension refers to the amount of force that muscles and tendons are exposed to. When we train with heavy weights, the muscles are subjected to a higher mechanical tension compared to lighter weights.

2. Metabolic Stress

Metabolic stress, on the other hand, is achieved by increasing the time the muscle is under tension or by reducing rest periods between sets. You’ve probably experienced the “pump” feeling when strength training? That’s a good indication that you’ve reached high metabolic stress in the muscles.

Let’s illustrate this further:

Heavy strength training (1-4 repetitions) is characterized by lifting heavy weights (around 85-100% of your maximum) with relatively long rest periods between sets (3-5 minutes). The heavy weights contribute to a high mechanical tension, but heavy strength training with long rest periods doesn’t lead to much metabolic stress. However, if you choose slightly lighter weights (70-85% of your max), you’ll be able to perform around 6-12 repetitions.

Combining this resistance with relatively short rest periods (1-2 minutes) will significantly increase metabolic stress. The combination of high mechanical tension and high metabolic stress is what characterizes “hypertrophy training.”

Now, while you can achieve hypertrophy with both heavy and light weights, the combination of these two factors seems to be most effective. When training with lighter weights (12-20 repetitions), it’s crucial to lift close to failure.

How to Train for Hypertrophy:

• Choose a resistance that allows you to complete between 6-12 repetitions.

• Perform each repetition at a constant speed.

• Keep rest periods short between sets (1-2 minutes).

• Train multiple exercises per muscle group, but if you’re a beginner, we recommend training the same muscle group multiple times a week.

• Combine compound exercises (e.g., bench press) with isolation exercises (e.g., flies).

Other Methods for Muscle Growth:

The methods below aren’t necessarily better than traditional strength training, but they can often help increase metabolic stress during an exercise.

1. Superset:
   Supersets involve performing two exercises back-to-back without resting in between. You can combine, for example, press and pull exercises or pair a compound exercise with an isolation exercise targeting nearby muscle groups. Follow the guidelines above for resistance and rest periods between supersets.

2. Forced Reps:
   Forced reps are a technique where your training partner helps you with the last 1-3 repetitions so you can complete more reps than you would be able to do on your own. Choose a resistance that allows you to complete 6-10 reps on your own before getting help from your partner.

3. Super Slow Training:
   This method involves performing each repetition slowly, both in the concentric (lifting) and eccentric (lowering) phases. Aim for around 4-8 seconds for both phases of the lift.

Good luck with your training!

Reference:

Raastad, T., Paulsen, G., Refsnes, P. E., Rønnestad, B. R., & Wisnes, A. R. (2010) Strength Training – Theory and Practice. Gyldendal Publishing.