Gain Muscle、Gain Strength

Free Weight Personal Training Gym​

No Initial Fee

No Monthly Fee

Pay per Session

4min. from

Gotanda

Station

Fast and Easy

Reservations

via Phone/PC

From Beginners to Intermediates

Barbell Training for efficient Muscle and Strength.

Dieting advice to lose fat and keep it off.

Supplementation to reach new levels of growth.

Lesson Fees start from 4000yen. 
Credit Card Payment available.

Posing Lessons for Beginner to Intermediate Competitors available:

Clicke HERE for details

Consider a session at NOZAWA PT if this is you...

  ・I can't end up skinny/fat forever 
       ・I've never been to a gym, and am not sure I can keep working out
     ・I've tried working out at home but am not consistent
      ・I want an attractive and respectable body 
        ・Seeing people at the gym makes me lose confidence
      ・The free weight area is too intimidating!
        ・I'm sick of people looking down on me
       ・I am working out but have stopped progressing for a while
      ・ Theres too much fitness info, I don't know what to believe.
      ・I want to know a time efficient and effective way to train

NOZAWA PT

Private One-on-One 

Personal Training Sessions.
       

There is no need to feel embarrassed about having bad form, or not knowing what to do, or giving it your all in a private personal gym.
 

No matter if you've never set foot in a gym before, have bad mobility, or are overweight, with experience of training over 100 beginners, you will be able to learn how to train properly and effectively.

 

Master the art of weight training here, 

so you can train confidently in any gym.
       

When progress is objective and real,

It is easier to stay consistent!

Training should not JUST be hard and tiring.

The workouts are scientifically proven methods shown to induce strength and muscle gains. 

Beginners will progress quickly.

Intermediates will likely notice a difference within weeks.

The training method is simple, minimalistic and specialized for muscle and strength gains.

Unlike commercial gyms, even if you are an absolute beginner, you will learn to train with a barbell from day 1. 

Learn the secrets of building muscle and losing fat

Understanding the mechanisms of muscle building and losing fat will make a difference in how you approach everyday choices.


You will learn the science and the methodology of changing your body in session (which is usually charged as an option fee in other gyms)

And for those who regularly book sessions, you can ask questions freely via chat or email, all included in session fees.

Access Info. & Reservations

You can view open time slots and reserve directly from the Reservation Page below.

 

There is no need for member registration, or calling/e-mailing appointment times.

Nozawa Personal Training
 

東京都品川区東五反田1-7-11 AIOS五反田アネックス206

Room 206, AIOS Gotanda Annex, 1-7-11 Higashi-Gotanda

Shinagawa-ku, Tokyo

Email: nozawa.shoi@gmail.com


    

How you train as a beginner is the most crucial


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

​*Graph is for illustration purposes only.

How long it will take for you to achieve the ideal body,

very much depends on how you learn to train as a beginner.

Being a beginner is the only time in your life

where you will make the most muscle and strength gains.

Most will even be able to recomposition (gain muscle and lose fat at the same time)

which is considered almost impossible the more advanced you become.

As a beginner most will be evenbe able to make progress,

every time you train. 

Your training form, and habits 

will affect the quality of your training for possibly years.

If you think about how people walk, or how their posture is

you can see how once a bad physical habit is made, it is increasingly harder to correct

the longer you continue with it.

Good form is not only a injury prevention method,

but it will determine how many muscle fibers you can stimulate with each movement,

 

and will directly affect how much muscle you gain

from each training session.

Imagine if, hypothetically you missed out on 10% of growth every training session

because of terrible form.

If you were consistently training 3 times a week, 

that would amount to about 144 training sessions per year.

 

How much progress would you miss out on throughout that year?

Compared to someone who started at the same time and trained properly.

If you get injured during that time and take time off from training,

you will lose even more potential gains on the table.

With proper form, frequency and enough protein intake,

it is possible to gain 6~7kg of muscle in the first year of training.

(imagine 7kgs worth of steak)

 

If someone were to train inefficiently,

and only gain 4kgs in the first year,


compare the two people and by the end of the first year,

they will be lifting completely different amounts of weights.

 

Their training quality will be completely different by the 2nd year

and each year that passes.
 

The more training experience one has, the less muscle can be gained yearly.

The 1st year maybe 4 kgs, but the second year will be close to 2kgs. 

After more than 5 years, expect only a few hundred grams of growth.

On  top of this, the more you age the less testosterone you will produce.

Lower testosterone leads to more muscle breakdown, 

and less absorption of protein from food, making it even harder to progress.

This is why the first year of training is so critical,

and you must strive to gain as much strength and muscle as possible.

If you don't, you will be easily outrun by someone who did,

and the difference will only increase with each subsequent year.

If you want to achieve the kind of body you want as quickly as possible

the best timing to get coaching is when you decide to make a difference.


    

Barbell Training is Difficult but Best for Beginners

If you have ever joined a commercial gym, 

the staff will likely teach you how to train on machines. 

Machines have relatively low injury risk and is very easy to teach.

 

However, I'm sure you will notice that the bigger and stronger trainees 

train mostly in the free weight area, stacking crazy amounts of plates.

 

You may think: "I don't know how to do that, and I don't belong there yet"

or "I'm too weak to train there, so I'll just get stronger on the machines first".
 

However, you will be wasting the growth you can achieve as a beginner,

by training exclusively on machines.

Gaining strength at the start is the shortcut to continue growing the mid to long term,

and barbell training is the most efficient way to do that!

Of course, if someone who didn't know what they were doing

were to train in the free weight area, it would be a danger to himself and those around him.

Training with free weights requires a certain level of skill and is difficult

that even personal trainers get it wrong sometimes.

Training with free-weights from the beginning 

is scientifically proven to produce the most results. 

Just imitating the movements without learning it properly,

will not only reduce the efficacy of the training

but will also lead to injury and sore joints,

leading to days or weeks off of training.  

If you have experience in sports or playing a musical instrument,

you will understand that just watching people's form or videos of it is never enough to get it right.

You may think you have the form down,

but without coordination, or fundamental mobility

or a trained objective eye watching, 

something is likely to be off completely.

Learning from a coach, without feeling self-conscious

of other gym-goers watching you,

learning to train properly with free-weights,

how to plan your workouts

how to eat effectively for muscle growth/fat-loss,

how to utilize supplements 

is the best way to maximize your physical potential.


 

Barbell Training is Efficient and Effective

・Compared to Machine based training (fixed form, single joint movements), Barbell training (free form, multi-joint) produced 2 times more strength gains and VO2Max improvements (when equated for volume) and almost 5 times more balance improvements. *1,*2

Muscle hypertrophy is similar in the short term, however more strength gains allow trainees to use more weight in all involved muscle groups. More weight leads to higher training volume and a larger increase in hypertrophy over the longer term. 

・Compared to single joint exercises, Multi joint barbell training increases V02Max 2 times more .*2 

An increase in cardiovascular capability can allow for more fat burning capability and increase in training voluem during exercise. 
・More muscles are used when performing barbell movements compared to machines。*3,*4 Therefore you can easily increase training frequency for certain muscles and progress more efficiently.
・Total body coordination improves with barbell training, increasing body functionality.*3,*4
・You can increase weights incrementally and more regularly on barbells compared to dumbbells and some machines. Small and regular jumps in weights lead to more strength gains over time and the frequent progress can be motivating.

・Heavy weight training and light weight training leads to similar muscle growth in the short term.

However heavy weight training leads to greater strength gains. *5 Strength gains are necessary for long term muscle growth.

・Strength and lean body mass (including muscle mass) correlate 85% in the long term*6. 
・Lifting a heavy barbell or a weighted body-weight exercise with excellent form is more badass than pulling a cable on a machine. 

(my subjective opinion)

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.

Changing Dietary Habits instead of Short term Diets

NozawaPT is not a fat-loss focused diet gym. 

 

Unless you are planning to compete in a physique competition,

I do not focus on short term weight-loss goals, and risk losing muscle mass, or rebounding. 

If you start your fitness journey with a extreme fatloss plan, 

you will lose your advantage as a beginner trainee, 

and not be able to gain as much muscle mass as someone who focused on building strength and muscle.

You can risk permanent hormonal damage, psychological issues,

fast weight gain post-diet, an inability to gain muscle. 

For most people, the best course of action would be to 

focus on creating and maintaining healthy protein focused dietary habits. 

Take one change at a time, to create an environment where building muscle is easy and maintaining a enjoyable but healthy eating pattern.

Once you have this down, losing body fat becomes very easy. You only need to make the least amount of change to create a caloric deficit. 

There will be less junk foods you need to refrain from, because you're already used to not eating them. 

Based on you're lifestyle, we will discuss the steps you should take and monitor your progress every session. 

 
Price & Reservation

No Entry Fees

No Monthly Payments

Session Prices (tax incl.)

30min 3000JPY 

60min 6000JPY

​90min 9000JPY

 

It is recommended that Beginners reserve the 60 or 90minute 

sessions for the first few times. Learning form and technique will take time as a beginner and not much time can be allocated to actual training in a 30 minute session.

 

Session Bundles (tax incl.)

30min. for  8 Sessions  22000JPY 

60min. for 8 Sessions  45000JPY 

 

For other pricing and bundles please check the reservation page below.

 

Payment Methods

 

Please pay on the day of the session.

Payment is also available with the following

 Credit Cards.

VISA、MASTER、AMEX

*JCB is not supported at the moment.

How to Reserve a Session

 

No account registration needed.

Pick and open time slot on the reservation page, 

and reserve on the spot. 

When reserving on the day, please make the reservation 2 hours prior to the reserved time.

For morning sessions, please reserve before 10pm the night before.

 

Please refrain from cancelling last-minute. 

Any cancellation within an hour of the reserved time, 

will be billed full price. 

 
Contact Form
Nozawa Personal Training
 

東京都品川区東五反田1-7-11 AIOS五反田アネックス206

Room 206, AIOS Gotanda Annex, 1-7-11 Higashi-Gotanda

Shinagawa-ku, Tokyo

Email: nozawa.shoi@gmail.com

S様 40代


忙しく仕事をしながらトレーニングも欠かさずにできているのは、スムーズに予約が取れたり、仕事の都合に合わせてフレキシブルに時間変更に対応して頂けるからだと思っています。トレーニング自体もうまくモチベーションを上げていただき、毎回自己ベストに挑戦する楽しさを味わいながらのワークアウトで、確実にカラダも変わってきました。
今までは週1回でも気が重かったんですが、今では週2回に頻度をあげようかなと思うまでになりました。
宜しくお願い致します

O様 30代

個人では限界がある高重量へのチャレンジはもちろん、根本的なフォームの見直し、目的に合わせた食事コントロールのやり方まで細かく教えてもらえるので、月に1〜2回チェックの為に通うだけでも充分に効果が出ます。

いつまでにこういう体型になりたい、いつまでに何キロ挙げたいという自分の目標にも的確に対応してもらえますし、何故このフォームがいいのか何故このメニューなのかもロジカルに説明してくれるのでとても勉強になります。

Customer Comments

​I様 30代

若かりし頃、モテたいがために自己流で筋トレしていた時は、大した変化感もなく大体1ヶ月くらいすると続かなくなるサイクルを幾度となく繰り返していました。

30代にして初めてトレーナーについてもらってのジム体験だったのですが、
トレーニングに加えて食事やサプリメントもケアしてもらったことで、
2週間で自分の体の変化を感じはじめ、1ヶ月で明らかな筋力アップを実感しました。
痩せ体型の自分がまさか、まだ筋肉をつけてたくましくなれる余地があったのかと、
ちょっとした感動と成功体験を積めたことが、その後の継続につながったと思います。

 

パーソナルトレーニングの良いところは
・他者の目と指導が入ることで、甘えやサボりを排除し追い込めること
・短期間で小さくても成功体験を積めることで、継続するインセンティブを得られること
・トレーナーが褒めてくれるので嬉しい(笑)
の3点かなと思います。

何人かのトレーナーさんとご一緒させてもらいましたが、Nozawaさんはご自身の肉体が圧倒的説得力を持っているので
信頼感と安心感が別格でした。

その身体を作るまでの努力、知識あればこそのアドバイスとプログラムなので
トレーニーは対して何も考えなくてもNozawaさんにお願いすればなんとかなりますし、知識がついてくると更に深いところまで解説してくれるので更に教えを請いたくなります。

 

K様, 60代

顧客の要望に基づいて、また、体調状況を確認しながら トレーニングのプログラムを組んで頂いています。 フォームやポジションを的確に指導されるので、 継続することにより、ありたい姿に導かれます。 加えて、食事やサプリメントのことも適宜コメントしてもらえて ありがたい限りです。 質の高いトレーニングの時間を過ごすことが実感できます。 

About the Trainer

1990・02・17

Ex Musician

Graduated ICU University​

Bodybuilder and Trainer

Fitness Model and Performer at

ALLOUT Tokyo. 

Training History 15 years

Current Lift Maxes

Bench Press 165kg

Squat 210kg

Deadlift  220kg

Press 100kg

Height: 170cm 

BodyWeight: 85kg

Shoi Nozawa

  • Instagram

・Building muscle and losing fat is a very simple concept in theory, but with all the information available it is very easy to get confused! Factor in the psychological aspects of dieting and staying consistent and it can be very daunting, especially while living a busy lifestyle.  Being a company employee, pursuing a musical career, and competing in bodybuilding at the same time has taught me to simplify my training and diet to stay consistent. Based on scientific evidence, and my experience coaching clients, I believe it is important for a trainer to be able to differentiate between the marketing hype of the fitness industry, and bodybuilding culture with what actually works with a natural trainee.  I am here to coach perfect exercise execution and push you to maximize your personal development. Nothing is more motivating for me than to see you get results! 

Contest History

・Tokyo Bodybuilding 70kg div. Finalist

・Tokyo Bodybuilding Junior 2nd place

・Kanagawa Bodybuilding 70kg div 3rd

・Kanagawa Bodybuilding 70kg+ 1st

・Kanagawa Bodybuilding Overall 1st

・Shonan Open Physique -172 div. 2nd

・NICA JAPAN Classic Physique 1st

​・NPCJ Classic Physique 1st

Exercises in the Sessions

How we choose the exercise:【Uses the most amount of muscle, to lift the most amount of weight, in the largest effective range of motion】

This is how to strengthen the body in the most efficient way.

We will be doing the following exercises in a safe manner、while systematically increasing weight and volume.

Bench Press: Build a thick chest, thick triceps from the front, shoulders

Squat:Strong legs, Glutes, Back and Core

Deadlift :Thick Legs, Glutes, Thick Back and Core

Press:Round Shoulders from the side、Thick upper Chest、Big triceps from the side, strong core

Chin-ups:Wide Back, Big Biceps, Upper Chest

Dips:Round Chest, thick tricepts and core

Exercises to create an aesthetic outline:

Lateral Raises: Shoulder width

Rear Raises:Shoulder width from the side

Bicep Exercises:Big Biceps

Tricep Exercises:Thick Arms

​Ab Exercises:Abs

​*Based on current mobility and ability to execute the exercises, some variants and/or arrangements will be made or corrective exercises may be prioritized.