The last few weeks I've been hard at work putting together the best possible fat burning workouts I could think of. They're ready. I've also been hard at work getting a website up so you can find out how you too can burn more fat at Your Beach Body Boot Camp!
So bust on over to www.your-beach-body-boot-camp.com and find out for yourself why my email inbox is overflowing with sign-up forms since we went live at noon today!
Don't miss it!
Shane Miller, CPT, CSN
Your Strength and Fat Loss Coach
http://www.your-beach-body-boot-camp.com
http://www.your-strength-and-fat-loss-coach.com
Thursday, July 9, 2009
Tuesday, July 7, 2009
Fat Loss Quite Possibly The Most Effective Program Ever
Do you need to lose weight fast? Have hours of boring cardio on that painful bike seat finally brought you to your senses? Are you sick of all the silly fat diets and completely ridiculous claims of the next miracle weight loss pill? Are you looking for what just may be the most effective fat loss program anywhere?
The Battling Ropes of Death
The website is almost done, so stay tuned as we go live, ready or not, tomorrow at noon.
** Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 43:814-818, 1994.
If so, you're going to love what I've got in store for you. I've put together a fat incinerating workout using completely unconventional equipment that is loads of fun to use, and I guarantee you will never work so hard and have so much fun at the same time. I developed Your Beach Body Boot Camp to help you burn more body fat faster than quite possibly any other workout ever devised.
Here’s why it is so effective:
- Every exercise requires an all out effort. There is no medium, no low, only high! The more effort the workout requires, the more calories are needed to fuel it. Do you see where I'm going here?
- Proven, and well established in the literture**, High Intensity Interval Training has been shown to be the single most effective method of rapid fat loss compared to other forms of exercise.
- Producing a significant increase in excess post-exercise oxygen consumption (EPOC), High Intensity Interval Training causes a whopping boost to your 24-hour energy expenditure. This means you burn way more calories all the time. Who doesn’t want that?
- Group training environment promote encouragement and teamwork from your peers, which always helps you to find energy you didn't know existed.
- When your fatigue level is second only to your level of excitement, hard work doesn't seem so hard. I guarantee you haven't done these exercises! After making it through your first workout at Your Beach Body Boot Camp, I can't imagine you'd ever do someone else' bootcamp.
- Come at your own risk, your risk losing fat fast, getting in crazy shape, and loving every minute!
The Battling Ropes of DeathThe website is almost done, so stay tuned as we go live, ready or not, tomorrow at noon.
** Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 43:814-818, 1994.
Monday, June 15, 2009
Womens Bodybuilding Champion Lynne Loiselle Cleans Up At 2009 Northern Ontario Bodybuilding Championship
I received a phone call yesterday afternoon from Lynne Loiselle -- a client of mine -- stating that she believes she may have won everything (middleweight class, masters class, overall class) at the bodybuilding show. She would have to wait another few hours until the evening show to find out if she was right. I got the second call from Lynne at around 11pm happy as can be, she said she took it all. I can just see the headlines tomorrow Womens Bodybuilding Champion Lynne Loiselle Cleans Up At 2009 Northern Ontario Bodybuilding Championship.
Lynne Loiselle
2009 Northern Ontario Champion
Middleweight Class, Masters Class, Overall Champion
Lynne Loiselle
2009 Northern Ontario Champion Middleweight Class, Masters Class, Overall Champion
So how does a woman achieve such extraordinary results from their diet? Well for starters, there's no cheating. The diet is tough, but the results speak for themselves.
Here are the basic nutrition principles used to achieve this result.
- Gradually reducing caloric intake
- Moderate to high protein intake
- Low carb intake
- High fat intake
Of course there are fluctuations built into the mix because a continually dropping calorie level will eventually slow the metabolism. So there are strategic high calorie days used along the way to keep the metabolism going.
Strategic high calorie days are essential to preserve lean muscle tissue and to ensure optimal leptin levels throughout the 16 week diet. The result is maximum muscularity and maximum fat loss as evidenced by the following photo.
Awesome Muscularity and Completely Ripped!
Womens bodybuilding gets an awful rap sometimes because of the drug use in the pro level shows, and even though it does trickle down to the local shows sometimes, a new champion like Lynne Loiselle is going to do a lot of good for the image of the sport we all love so much. Lynne is a beautiful woman both on the inside and the outside.
Congratulations to you Lynne!
If you are interested in learning more about what it takes to compete in bodybuilding or figure, please contact me at shane@spectrumfitness.ca or 613.852.5230
Here are the basic nutrition principles used to achieve this result.
- Gradually reducing caloric intake
- Moderate to high protein intake
- Low carb intake
- High fat intake
Of course there are fluctuations built into the mix because a continually dropping calorie level will eventually slow the metabolism. So there are strategic high calorie days used along the way to keep the metabolism going.
Strategic high calorie days are essential to preserve lean muscle tissue and to ensure optimal leptin levels throughout the 16 week diet. The result is maximum muscularity and maximum fat loss as evidenced by the following photo.
Lynne Loiselle
Awesome Muscularity and Completely Ripped!Womens bodybuilding gets an awful rap sometimes because of the drug use in the pro level shows, and even though it does trickle down to the local shows sometimes, a new champion like Lynne Loiselle is going to do a lot of good for the image of the sport we all love so much. Lynne is a beautiful woman both on the inside and the outside.
Your 2009 Northern Ontario Champion...
Congratulations to you Lynne! If you are interested in learning more about what it takes to compete in bodybuilding or figure, please contact me at shane@spectrumfitness.ca or 613.852.5230
Thursday, June 4, 2009
Vitamin Supplements Reduce Exercise Benefits
Those of you who knew me ten years ago would say that I'm eating my words today when I say that Vitamin Supplements Reduce Exercise Benefits! But the facts are now starting to pile up to prove it.
I'll be the first to admit I used to be a proponent of large doses of both Vitamin C and Vitamin E for their anti-oxidant properties. After all, the research clearly demonstrated that oxidative free radicals were bad for us, and that supplementing with high doses (1000mg Vitamin C and 400IU Vitamin E) reduced the effects of the bad free radicals in our systems.
The downside to science is that sometimes you have to eat your words. So folks.. I'm admitting it to the world here.
It has been long known that exercise helps you live longer as well as being a valuable tool in Type 2 diabetes and insulin resistance management (1,2,3,4,5) . It has also been long known that exercise produces oxidative free radicals which have been shown to cause tissue damage (6,7,8). However the endlessly suprising human body that it is continues to defy us just when we think we know everything.
From the cited research above it would make sense to supplement the diet with antioxidant nutrients. But the latest study (9) examined the effects of supplementing with 1000mg Vitamin C and 400IU of Vitamin E on the benefits of exercise on diabetes risk and glucose metabolism.
Professor Ristow of the Department for Human Nutrition at the Institute for Nutrition , University of Jena in Germany stated that "Exercise causes repeated boosts of free radicals, which according to our results, induce a health-promoting adaptive response in humans." "Subsequently, our body activates molecular defense systems against stress, and metabolizes carbohydrates more efficiently, both of which prevents diabetes, and possibly other diseases."
Ristow explained that, "Blocking these boosts of free radicals by antioxidants accordingly blocks the health promoting effects of exercise, and that short term doses of free radicals may behave like a vaccine, helping the body to boost defenses against chronic stressors and building a long term adaptive response."
The conclusion of the researchers was that, "Exercise-induced oxidative stress ameliorates insulin resistance and causes an adaptive resonse promoting endogenous antioxidant defense capacity. Supplementing with antioxidants may preclude these health-promoting effects of exercise in humans."
This study definitely shows a clear negative effect on exercise benefits on supplementing with antioxidants. However, as always this is just a small piece of the larger puzzle. Are there still some population groups that may benefit from certain nutritional supplements? Very likely! Will more studies come out supporting this one? For certain. Will others come out showing benefits of antioxidant supplements in some cases? Yes again.
There is a mountain of research documenting the cellular protective effects of antioxidant nutrients, so how is it that they can be bad? Why is this stuff so damn confusing? Well folks, apply some common sense. If you are exercising with low-high intensity, for moderate durations (I'll always argue against marathons!), you will produce some free radicals. But the duration of their production will be short. If you have a diet with 10-15 servings of vegetables and fruit, you'll be getting tons of antioxidant nutrients. And your body, the master chemist that it is, will know exactly how much of which antioxidants and in which combinations, and in what quantities will be needed to keep you healthy.
Of course smoking, and a diet severely lacking in nutrients might be a reason to supplement with a broad spectrum vitamin and mineral supplement. A recent study (10) showed conflicting results with regards to protective effects of antioxidants in smokers, even showing an increased number of cancers with Beta Carotene supplementation compared to placebo. However, after reading the study thoroughly I think the study could have been done better. First, the study was using mostly men in their sixties who had been heavy smokers for many years. Second, the study used very low dose supplementation when all the previous research on cigarette smoke oxidative stress on tissues being prevented with much higher doses of antioxidants. And finally, the use of isolated nutrients has been established to be less effective than using whole families of nutrients. In the case of Beta Carotene, which is from the carotenoid family, perhaps using it in conjunction with alpha- and gamma-carotene, lutein, and lycopene would have demonstrated a positive effect. Lycopene compared to beta carotene appears to be the most effective at reducing cancers in humans (11)
In the end, there needs to be far more study of these issues to be able to say anything conclusive, but if you are an otherwise healthy individual eating a diet rich in vegetables and fruits and you don't put much garbage in your body, and you exercise to stay strong and healthy, you're probably best to avoid high doses of antioxidant nutrients.
Stick to a varied and colourful plate of food, train hard and enjoy your life!
If you have any questions or comments about this article, please post them below!
References Cited:
1: Ann Epidemiol. 2009 Apr;19(4):253-6.
2: Ned Tijdschr Geneeskd. 2002 Aug 10;146(32):1479-83.
3: Sports Med. 2001;31(8):571-6.
4: Diabetes. 2007 Nov;56(11):2655-671.
5: Lakartidningen. 1998 Sep 16;95(38):4062-7
6: Jialal I, Fuller CJ, Huet BA. The effect of alpha-tocopherol supplementation on LDL oxidation. A dose-response study. Arterioscler Thromb Vasc Biol, 1995, 15: 190-198.
7: Halliwell B. Free radicals, antioxidants, and human disease: curiosity, cause, or consequence? Lancet, 1994, 344: 721-724.
8: Machlin LJ, Bendich A. Free radical tissue damage: protective role of antioxidant nutrients. FASEB J, 1987, 1: 441-445.
9: Proc Natl Acad Sci U S A. 2009 May 26;106(21):8665-70.
10: The Alpha-Tocopherol, Beta Carotene Cancer Prevention Study Group. The effect of vitamin E and beta carotene on the incidence of lung cancer and other cancers in male smokers. N Eng J Med. 1994, 330:1029-1035.
11: Ford, J.G. Nutrient in tomatoes is found to lower an individual's risk of lung cancer. Presentation at 1997 Annual meeting of the American Association for Cancer Research
I'll be the first to admit I used to be a proponent of large doses of both Vitamin C and Vitamin E for their anti-oxidant properties. After all, the research clearly demonstrated that oxidative free radicals were bad for us, and that supplementing with high doses (1000mg Vitamin C and 400IU Vitamin E) reduced the effects of the bad free radicals in our systems.
The downside to science is that sometimes you have to eat your words. So folks.. I'm admitting it to the world here.
It has been long known that exercise helps you live longer as well as being a valuable tool in Type 2 diabetes and insulin resistance management (1,2,3,4,5) . It has also been long known that exercise produces oxidative free radicals which have been shown to cause tissue damage (6,7,8). However the endlessly suprising human body that it is continues to defy us just when we think we know everything.
From the cited research above it would make sense to supplement the diet with antioxidant nutrients. But the latest study (9) examined the effects of supplementing with 1000mg Vitamin C and 400IU of Vitamin E on the benefits of exercise on diabetes risk and glucose metabolism.
Professor Ristow of the Department for Human Nutrition at the Institute for Nutrition , University of Jena in Germany stated that "Exercise causes repeated boosts of free radicals, which according to our results, induce a health-promoting adaptive response in humans." "Subsequently, our body activates molecular defense systems against stress, and metabolizes carbohydrates more efficiently, both of which prevents diabetes, and possibly other diseases."
Ristow explained that, "Blocking these boosts of free radicals by antioxidants accordingly blocks the health promoting effects of exercise, and that short term doses of free radicals may behave like a vaccine, helping the body to boost defenses against chronic stressors and building a long term adaptive response."
The conclusion of the researchers was that, "Exercise-induced oxidative stress ameliorates insulin resistance and causes an adaptive resonse promoting endogenous antioxidant defense capacity. Supplementing with antioxidants may preclude these health-promoting effects of exercise in humans."
This study definitely shows a clear negative effect on exercise benefits on supplementing with antioxidants. However, as always this is just a small piece of the larger puzzle. Are there still some population groups that may benefit from certain nutritional supplements? Very likely! Will more studies come out supporting this one? For certain. Will others come out showing benefits of antioxidant supplements in some cases? Yes again.
There is a mountain of research documenting the cellular protective effects of antioxidant nutrients, so how is it that they can be bad? Why is this stuff so damn confusing? Well folks, apply some common sense. If you are exercising with low-high intensity, for moderate durations (I'll always argue against marathons!), you will produce some free radicals. But the duration of their production will be short. If you have a diet with 10-15 servings of vegetables and fruit, you'll be getting tons of antioxidant nutrients. And your body, the master chemist that it is, will know exactly how much of which antioxidants and in which combinations, and in what quantities will be needed to keep you healthy.
Of course smoking, and a diet severely lacking in nutrients might be a reason to supplement with a broad spectrum vitamin and mineral supplement. A recent study (10) showed conflicting results with regards to protective effects of antioxidants in smokers, even showing an increased number of cancers with Beta Carotene supplementation compared to placebo. However, after reading the study thoroughly I think the study could have been done better. First, the study was using mostly men in their sixties who had been heavy smokers for many years. Second, the study used very low dose supplementation when all the previous research on cigarette smoke oxidative stress on tissues being prevented with much higher doses of antioxidants. And finally, the use of isolated nutrients has been established to be less effective than using whole families of nutrients. In the case of Beta Carotene, which is from the carotenoid family, perhaps using it in conjunction with alpha- and gamma-carotene, lutein, and lycopene would have demonstrated a positive effect. Lycopene compared to beta carotene appears to be the most effective at reducing cancers in humans (11)
In the end, there needs to be far more study of these issues to be able to say anything conclusive, but if you are an otherwise healthy individual eating a diet rich in vegetables and fruits and you don't put much garbage in your body, and you exercise to stay strong and healthy, you're probably best to avoid high doses of antioxidant nutrients.
Stick to a varied and colourful plate of food, train hard and enjoy your life!
If you have any questions or comments about this article, please post them below!
References Cited:
1: Ann Epidemiol. 2009 Apr;19(4):253-6.
2: Ned Tijdschr Geneeskd. 2002 Aug 10;146(32):1479-83.
3: Sports Med. 2001;31(8):571-6.
4: Diabetes. 2007 Nov;56(11):2655-671.
5: Lakartidningen. 1998 Sep 16;95(38):4062-7
6: Jialal I, Fuller CJ, Huet BA. The effect of alpha-tocopherol supplementation on LDL oxidation. A dose-response study. Arterioscler Thromb Vasc Biol, 1995, 15: 190-198.
7: Halliwell B. Free radicals, antioxidants, and human disease: curiosity, cause, or consequence? Lancet, 1994, 344: 721-724.
8: Machlin LJ, Bendich A. Free radical tissue damage: protective role of antioxidant nutrients. FASEB J, 1987, 1: 441-445.
9: Proc Natl Acad Sci U S A. 2009 May 26;106(21):8665-70.
10: The Alpha-Tocopherol, Beta Carotene Cancer Prevention Study Group. The effect of vitamin E and beta carotene on the incidence of lung cancer and other cancers in male smokers. N Eng J Med. 1994, 330:1029-1035.
11: Ford, J.G. Nutrient in tomatoes is found to lower an individual's risk of lung cancer. Presentation at 1997 Annual meeting of the American Association for Cancer Research
Tuesday, May 5, 2009
Fat Loss Supplements Are Dangerous
Hydroxycut fat loss supplements are dangerous! There I've said it! I've been hesitant to outwardly state it, but now there's finally proof. The company that makes the Hydroxycut products has removed 11 products from the shelves of stores in Canada plus an additional three products not sold in Canada after 23 reports of serious liver damage and one death of a 19 year old boy after use of the Hydroxycut products in the US.
PRODUCTS RECALLED IN CANADA:
I get no satisfaction from saying so, but "I TOLD YOU SO!!". If you've known me for any time, you'll know that I have never promoted fat loss supplements to my clients or to anyone asking for my advice on how to lost fat.
Whatever small advantage supplements can give is largely negated by the horde of nutritional mistakes most people who seek out these products are making anyway, so to me it's a complete waste of money.
It works something like this. If you choose to continue to skip breakfast (my number one most important fat loss rule is to have a good breakfast), then you will undoubtedly make poorer food choices all day long including over-eating at dinner and in the evening. So yes, you could take some fat loss supplement like Hydroxycut that costs you $5 a day and maybe, just maybe, it might help counteract this nutritional mistake, but folks, this is a $5/day band-aid for poor eating habits. It doesn't even begin to help you actually lose fat, it's just possibly reducing how much fat you are gaining by how poor your nutritional choices are.
This is presuming that Hydroxycut or any other fat loss supplement actually works. A few years ago legislation passed that made ephedrine illegal in the U.S. Ephedrine is probably the only substance that actually has a half decent fat burning effect that in small enough doses in relatively healthy individuals won't cause any health problems. But of course, marketed to everyone, including severely obese people who have cardiac issues in the first place, ephedrine can be problematic, hence the legislation against it.
So with ephedrine largely off the market, any fat loss supplement that you're spending your money on likely doesn't do anything other than burn a hole in your pocket book. And if you haven't checked, some of these fat loss supplements like Hydroxycut are ridiculously expensive!
If you are serious about fat loss, here are some important rules that you must adhere to. If you can't manage to stick to these rules, then fat loss just isn't in your life trajectory!
1. MOVEMENT
If you aren't moving, you aren't going to lose fat PERIOD! And you don't have to spend hours on end on boring cardio machines to make it happen. But you do have to work hard enough to generate a serious sweat. Two to three 20-30 minute high intensity fat loss intervals a week is enough.
2. INCREASE YOUR METABOLISM
Strength training, whether using weights, or bodyweight exercises like pushups, chin-ups, and lunges can all help you to build muscle. Muscle uses more calories than any other tissue in your body (except the brain) so the more muscle you have the more calories you burn 24 hours a day!
3. BREAKFAST
Have a sensible breakfast that includes a protein, fat, and carbohydrates from healthy sources. For example:
2 eggs (whole... yes including the yolk!!!)
1/3 cup oats
1/2 cup milk
1/2 banana
2 tsp Udo's oil or a few walnut pieces
4. BALANCED SNACKS
Research has shown that to maintain energy levels throughout the day and to prevent overeating at main meals, having a small nutritionally balance snack, mid-morning, and mid-afternoon is the key. Snacks should consist of fruit, vegetables, and dairy products, although the limit is your imagination.
Healthy examples for mid-morning and mid-afternoon snacks are:
Handful almonds
1 apple
1 oz 2% cheddar cheese
or
Handful walnuts
1/2 cup organic plain yogurt
1/3 cup blueberries
How much you eat at your snacks depends on your activity level and your bodyweight. Smaller people generally need to eat less and if you're nursing a desk all day long, then opt for vegetables instead of fruit if possible.
Example:
Chicken salad with spinach, pine nuts, tomato, and a low fat dressing
4. HEALTHY MAIN MEALS
I already covered breakfast, but the same principle applies for lunch and dinner. Start with a protein choice, add a healthy fat choice, add unlimited vegetables, and finish with appropriate carbohydrates depending on your energy requirements.
If you're going out to play hockey in the evening, then eating chicken and spinach isn't going to provide you with much energy to play. So be sure to have a serving of brown rice or sweet potato. You could even have a mixed bean salad with dinner which would provide you with enough carbohydrate energy to last you through your hockey game.
If your evening activities are limited to helping the kids with homework and making their lunches, then your dinner can skip the starchy carbs (if fat loss is your main goal) and focus solely on a variety of vegetable sources.
5. DESSERT
It seems for some that dessert is just part of the day. Some people eat dessert every single night. I think it starts as a kid, and depending on whether or not your parents gave you dessert every night, many people carry this throughout their lives.
Folks... you don't HAVE to have dessert every night! Yes, it's nice.. I enjoy it too. But if you have fat to lose, daily dessert is guaranteed to keep your bodyfat right where it is, and possibly even increase it. Think of it this way. Eating a dessert is like not doing 30 minutes of exercise. So if you want to eat a dessert each day, you'll need 30 minutes of exercise daily to counter it so that you don't gain any bodyfat. So if you actually want to lose bodyfat then you need to do even more.
It's much easier to skip the dessert 4 or 5 nights of the weekk, enjoy it the other two or three nights, get your 2-3 sessions of cardio in, and lose the bodyfat!
6. ELIMINATE LIQUID CALORIES FROM YOUR DIET
Other than milk, if you drink soft drinks or juices (sugar free or not) you can forget about losing body fat. It's just that simple. Liquid calories are one of the main causes of increased body fat. Diet soft drinks in very small quantities are ok, but if you're putting back more than one can of diet soft drinks a day, then you will also have a hard time losing body fat. Your brain recognizes the sweetness of the artificial sweeteners in these products and releases insulin in much the same way as it does in response to actual sugars! Can't trick your brain!
7. WATER
I can almost guarantee that everyone who has too much bodyfat drinks too little water. Get your water consumption up and you'll be surprised what it can do for your fat loss efforts. Starting with reducing your cravings for junk, much of the time people confuse the early signals for thirst with hunger.
One to two hours after each meal, drink 250-500ml of water and notice a reduction in cravings for junk food. It's a free, no brainer! Mess this one up.. and well.. stay as you are! Your choice!
8. ALCOHOLIC BEVERAGES
Alcoholic beverages like wine have a somewhat culturistic place in our society it seems, and some people feel like it is an afront to their righs and dignity to suggest that they shoudn't have their wine with dinner. And while for folks who are lean, and who exercise and eat a generally healthy diet, their wine consumption isn't a problem. But if you aren't doing everything else right (diet & exercise), then wine is just like dessert... extra calories!
Beer, mixed drinks, and wine all contribute to increasing calories. Don't fool yourself into justifying yourself out of getting the fat loss results you seek. Trust me, once you get rid of the body fat, you can re-introduce these pleasures with little effect, but until then... their consumption is your choice to not change your body!
I know.... I'm mean!
Well I hope this information helps give you some concrete steps you can take towards getting rid of any unwanted body fat without the use of harmful (and mostly useless) fat loss supplements!
Please remember, my job is to help you, so if there's anything I can do to help you, please comment below or send me an email at shane@spectrumfitness.ca
While I can't personally reply to every email I get, I will take all your questions and answer them in a future Frequently Asked Questions post.
Have a great week!
:)
Shane Miller, CPT, CSN
PRODUCTS RECALLED IN CANADA:
- Hydroxycut Regular Rapid Release Caplets
- Hydroxycut Caffeine-Free Rapid Release Caplets
- Hydroxycut Hardcore Liquid Capsules
- Hydroxycut Max Liquid Capsules
- Hydroxycut Regular Drink Packets
- Hydroxycut Caffeine-Free Drink Packets
- Hydroxycut Hardcore Drink Packets (Ignition Stix)
- Hydroxycut Max Drink Packets
- Hydroxycut Liquid Shots
- Hydroxycut Max Aqua Shed Capsules
- Hydroxycut 24 Caplets
I get no satisfaction from saying so, but "I TOLD YOU SO!!". If you've known me for any time, you'll know that I have never promoted fat loss supplements to my clients or to anyone asking for my advice on how to lost fat.
Whatever small advantage supplements can give is largely negated by the horde of nutritional mistakes most people who seek out these products are making anyway, so to me it's a complete waste of money.
It works something like this. If you choose to continue to skip breakfast (my number one most important fat loss rule is to have a good breakfast), then you will undoubtedly make poorer food choices all day long including over-eating at dinner and in the evening. So yes, you could take some fat loss supplement like Hydroxycut that costs you $5 a day and maybe, just maybe, it might help counteract this nutritional mistake, but folks, this is a $5/day band-aid for poor eating habits. It doesn't even begin to help you actually lose fat, it's just possibly reducing how much fat you are gaining by how poor your nutritional choices are.
This is presuming that Hydroxycut or any other fat loss supplement actually works. A few years ago legislation passed that made ephedrine illegal in the U.S. Ephedrine is probably the only substance that actually has a half decent fat burning effect that in small enough doses in relatively healthy individuals won't cause any health problems. But of course, marketed to everyone, including severely obese people who have cardiac issues in the first place, ephedrine can be problematic, hence the legislation against it.
So with ephedrine largely off the market, any fat loss supplement that you're spending your money on likely doesn't do anything other than burn a hole in your pocket book. And if you haven't checked, some of these fat loss supplements like Hydroxycut are ridiculously expensive!
If you are serious about fat loss, here are some important rules that you must adhere to. If you can't manage to stick to these rules, then fat loss just isn't in your life trajectory!
1. MOVEMENT
If you aren't moving, you aren't going to lose fat PERIOD! And you don't have to spend hours on end on boring cardio machines to make it happen. But you do have to work hard enough to generate a serious sweat. Two to three 20-30 minute high intensity fat loss intervals a week is enough.
2. INCREASE YOUR METABOLISM
Strength training, whether using weights, or bodyweight exercises like pushups, chin-ups, and lunges can all help you to build muscle. Muscle uses more calories than any other tissue in your body (except the brain) so the more muscle you have the more calories you burn 24 hours a day!
3. BREAKFAST
Have a sensible breakfast that includes a protein, fat, and carbohydrates from healthy sources. For example:
2 eggs (whole... yes including the yolk!!!)
1/3 cup oats
1/2 cup milk
1/2 banana
2 tsp Udo's oil or a few walnut pieces
4. BALANCED SNACKS
Research has shown that to maintain energy levels throughout the day and to prevent overeating at main meals, having a small nutritionally balance snack, mid-morning, and mid-afternoon is the key. Snacks should consist of fruit, vegetables, and dairy products, although the limit is your imagination.
Healthy examples for mid-morning and mid-afternoon snacks are:
Handful almonds
1 apple
1 oz 2% cheddar cheese
or
Handful walnuts
1/2 cup organic plain yogurt
1/3 cup blueberries
How much you eat at your snacks depends on your activity level and your bodyweight. Smaller people generally need to eat less and if you're nursing a desk all day long, then opt for vegetables instead of fruit if possible.
Example:
Chicken salad with spinach, pine nuts, tomato, and a low fat dressing
4. HEALTHY MAIN MEALS
I already covered breakfast, but the same principle applies for lunch and dinner. Start with a protein choice, add a healthy fat choice, add unlimited vegetables, and finish with appropriate carbohydrates depending on your energy requirements.
If you're going out to play hockey in the evening, then eating chicken and spinach isn't going to provide you with much energy to play. So be sure to have a serving of brown rice or sweet potato. You could even have a mixed bean salad with dinner which would provide you with enough carbohydrate energy to last you through your hockey game.
If your evening activities are limited to helping the kids with homework and making their lunches, then your dinner can skip the starchy carbs (if fat loss is your main goal) and focus solely on a variety of vegetable sources.
5. DESSERT
It seems for some that dessert is just part of the day. Some people eat dessert every single night. I think it starts as a kid, and depending on whether or not your parents gave you dessert every night, many people carry this throughout their lives.
Folks... you don't HAVE to have dessert every night! Yes, it's nice.. I enjoy it too. But if you have fat to lose, daily dessert is guaranteed to keep your bodyfat right where it is, and possibly even increase it. Think of it this way. Eating a dessert is like not doing 30 minutes of exercise. So if you want to eat a dessert each day, you'll need 30 minutes of exercise daily to counter it so that you don't gain any bodyfat. So if you actually want to lose bodyfat then you need to do even more.
It's much easier to skip the dessert 4 or 5 nights of the weekk, enjoy it the other two or three nights, get your 2-3 sessions of cardio in, and lose the bodyfat!
6. ELIMINATE LIQUID CALORIES FROM YOUR DIET
Other than milk, if you drink soft drinks or juices (sugar free or not) you can forget about losing body fat. It's just that simple. Liquid calories are one of the main causes of increased body fat. Diet soft drinks in very small quantities are ok, but if you're putting back more than one can of diet soft drinks a day, then you will also have a hard time losing body fat. Your brain recognizes the sweetness of the artificial sweeteners in these products and releases insulin in much the same way as it does in response to actual sugars! Can't trick your brain!
FAT LOSS NIGHTMARE
7. WATER
I can almost guarantee that everyone who has too much bodyfat drinks too little water. Get your water consumption up and you'll be surprised what it can do for your fat loss efforts. Starting with reducing your cravings for junk, much of the time people confuse the early signals for thirst with hunger.
One to two hours after each meal, drink 250-500ml of water and notice a reduction in cravings for junk food. It's a free, no brainer! Mess this one up.. and well.. stay as you are! Your choice!
8. ALCOHOLIC BEVERAGES
Alcoholic beverages like wine have a somewhat culturistic place in our society it seems, and some people feel like it is an afront to their righs and dignity to suggest that they shoudn't have their wine with dinner. And while for folks who are lean, and who exercise and eat a generally healthy diet, their wine consumption isn't a problem. But if you aren't doing everything else right (diet & exercise), then wine is just like dessert... extra calories!
Beer, mixed drinks, and wine all contribute to increasing calories. Don't fool yourself into justifying yourself out of getting the fat loss results you seek. Trust me, once you get rid of the body fat, you can re-introduce these pleasures with little effect, but until then... their consumption is your choice to not change your body!
I know.... I'm mean!
Well I hope this information helps give you some concrete steps you can take towards getting rid of any unwanted body fat without the use of harmful (and mostly useless) fat loss supplements!
Please remember, my job is to help you, so if there's anything I can do to help you, please comment below or send me an email at shane@spectrumfitness.ca
While I can't personally reply to every email I get, I will take all your questions and answer them in a future Frequently Asked Questions post.
Have a great week!
:)
Shane Miller, CPT, CSN
Tuesday, April 21, 2009
WHO ELSE HAS TROUBLE FALLING ASLEEP AND WANTS TO KNOW MY COLOURFUL SOLUTION?
From time to time we all have trouble falling asleep for various reasons. If you had a cat nap in the afternoon, that will sometimes delay falling asleep at night, but most of the time when people have a hard time falling asleep at night it's because their mind is over-active! Sort of like a hamster running on the wheel.
The problem is that an overactive mind is hard to stop. And regardless of how tired you are, if your mind is overactive at night, you may be in for a sleepless night, and then a rotten next day!
These nights usually happen because of some sort of stressor. It may be work related such as not sure whether you get the job or not, or you may have had a fight with your husband or wife. It may even be issues with your kids at school or with their peers.
These issues (stressors) are all things that clearly your mind wants to devote significant thought too, and of course, its going to do it at the most inopportune time--when you need to sleep!
When this happens, trying not to think of these things never works. Even trying to calm your mind or not to think of anything never works. In fact in the past whenever I tried to stop thinking about whatever was on my mind, I would find myself thinking about it even more!
You may have also heard suggestions such as counting sheep. Well in the past I've gotten as high as 800 sheep before I finally gave up and went back to thinking about whatever was bugging me.
The problem is that you can't stop a locomotive in motion without excessive force (sleeping pills). But with a much lesser degree of force, you can change the direction the locomotive is going!
The key is to allow your mind to continue to think away, but to give it a distraction that eventually wins out. When your mind is finally thoroughly distracted from the original issue that was fueling its busy thoughts, the fuel to the thinking process is shut off, and before you know it you're out like a light!
If you have trouble falling asleep because your hamster is running away on the wheel and you just can't seem to make him take a break, I've got the perfect solution for you!
I'll admit this isn't some researched, scientifically proved solution, but I was prone to this problem falling asleep at night quite often, and this has worked every time in less than 5 minutes for me.
Do you know the colours of the rainbow? They are (R)ed, (O)range, (Y)ellow, (G)reen, (B)lue, (I)ndigo, (V)iolet.
The acronym to remember them is the proper name ROY G. BIV
So here's what you do. Don't try to stop thinking about whatever you've been lying awake thinking about, instead, just pretend that you're now looking at (or thinking about) the same issue but through a red pane of glass. So you can still see (think of) the issue clearly, but it's red now.
This might sound a little confusing, so let me paint the picture. Let's say that you're stressed out about the interview you had for a new job. Let's say that you keep going over in your head how the person interviewing you was looking at you when you answered a few questions. And that you're uncertain of whether or not you gave the answer they were looking for.
So what you would do is put yourself back in the office where you were having the interview, but everything is red. The walls are red, the carpet, the desk, the person who interviewed you has red skin, red hair, red eyes, is wearing red clothing, has a red cup of red coffee on the desk, etc...
So basically you overlay a red filter on everything you see. It may take a few minutes to be able to really see everything in red. I think it took me about five minutes probably of continuing to really try to see everything in red.
When you're finally able to really see everything in red, switch to Orange. Repeat the process in the same way. Then switch to Yellow, then Green, then Blue, then Indigo, then Violet.
I'll bet you don't make it through all the colours even once.
I'm not exactly sure how I came up with the idea of using colours, in theory I think anything that would distract you would work, but I found that trying to think of other things, just made me think of whatever was bugging me more. Whereas with the colours, you're not trying to stop thinking about the thing that bugs you, but you're just adding a distracting detail within the same environment.
Personally I find it challenging to overlay colour like this on my thoughts, and for this reason, I usually don't make it past Orange or Yellow. The first time I did it I got to Green, but haven't again since.
Anyway, before posting this I had brought the idea up to a few of my clients and family members who've come back to me very impressed and thankful, saying it worked very quickly for them.
So next time you're having trouble falling alseep because of the damn hamster on the wheel, give my colourful solution a try!
The problem is that an overactive mind is hard to stop. And regardless of how tired you are, if your mind is overactive at night, you may be in for a sleepless night, and then a rotten next day!
These nights usually happen because of some sort of stressor. It may be work related such as not sure whether you get the job or not, or you may have had a fight with your husband or wife. It may even be issues with your kids at school or with their peers.
These issues (stressors) are all things that clearly your mind wants to devote significant thought too, and of course, its going to do it at the most inopportune time--when you need to sleep!
When this happens, trying not to think of these things never works. Even trying to calm your mind or not to think of anything never works. In fact in the past whenever I tried to stop thinking about whatever was on my mind, I would find myself thinking about it even more!
You may have also heard suggestions such as counting sheep. Well in the past I've gotten as high as 800 sheep before I finally gave up and went back to thinking about whatever was bugging me.
The problem is that you can't stop a locomotive in motion without excessive force (sleeping pills). But with a much lesser degree of force, you can change the direction the locomotive is going!
The key is to allow your mind to continue to think away, but to give it a distraction that eventually wins out. When your mind is finally thoroughly distracted from the original issue that was fueling its busy thoughts, the fuel to the thinking process is shut off, and before you know it you're out like a light!
WHEN YOU CAN'T SLEEP, IS THIS HOW YOU FEEL?
If you have trouble falling asleep because your hamster is running away on the wheel and you just can't seem to make him take a break, I've got the perfect solution for you!
I'll admit this isn't some researched, scientifically proved solution, but I was prone to this problem falling asleep at night quite often, and this has worked every time in less than 5 minutes for me.
Do you know the colours of the rainbow? They are (R)ed, (O)range, (Y)ellow, (G)reen, (B)lue, (I)ndigo, (V)iolet.
The acronym to remember them is the proper name ROY G. BIV
So here's what you do. Don't try to stop thinking about whatever you've been lying awake thinking about, instead, just pretend that you're now looking at (or thinking about) the same issue but through a red pane of glass. So you can still see (think of) the issue clearly, but it's red now.
This might sound a little confusing, so let me paint the picture. Let's say that you're stressed out about the interview you had for a new job. Let's say that you keep going over in your head how the person interviewing you was looking at you when you answered a few questions. And that you're uncertain of whether or not you gave the answer they were looking for.
So what you would do is put yourself back in the office where you were having the interview, but everything is red. The walls are red, the carpet, the desk, the person who interviewed you has red skin, red hair, red eyes, is wearing red clothing, has a red cup of red coffee on the desk, etc...
So basically you overlay a red filter on everything you see. It may take a few minutes to be able to really see everything in red. I think it took me about five minutes probably of continuing to really try to see everything in red.
When you're finally able to really see everything in red, switch to Orange. Repeat the process in the same way. Then switch to Yellow, then Green, then Blue, then Indigo, then Violet.
I'll bet you don't make it through all the colours even once.
I'm not exactly sure how I came up with the idea of using colours, in theory I think anything that would distract you would work, but I found that trying to think of other things, just made me think of whatever was bugging me more. Whereas with the colours, you're not trying to stop thinking about the thing that bugs you, but you're just adding a distracting detail within the same environment.
Personally I find it challenging to overlay colour like this on my thoughts, and for this reason, I usually don't make it past Orange or Yellow. The first time I did it I got to Green, but haven't again since.
Anyway, before posting this I had brought the idea up to a few of my clients and family members who've come back to me very impressed and thankful, saying it worked very quickly for them.
So next time you're having trouble falling alseep because of the damn hamster on the wheel, give my colourful solution a try!
Tuesday, April 14, 2009
5 REASONS YOUR SQUAT SUCKS (AND HOW TO FIX THEM)!
A GOOD SQUAT = HOLY GRAIL
A good squat for many is like the holy grail. We go to lengths most normal people would consider crazy in our quest to build a good squat.
I say "normal" when I refer to folks who DON'T spend countless hours each week just thinking about their upcoming squat workout--not to mention the time spent actually doing the workout.
With so much personal investment in just one exercise, when your squat just isn't improving anymore it can take a real emotional toll.
In effort to help keep you on the emotional even keel, here are 5 Reasons Your Squat Sucks (and how to fix them!)
1. NOT ENOUGH SLEEP (don't worry I'll hit the training stuff later)
I know this one may seem a little obvious, but it's often overlooked as a reason for why your squat sucks! As is often the case the obvious things are so important (hint: that's why they're obvious! ;).
I have a 10 week old daughter and in the last few weeks I'd been wondering why my squat has sucked so badly! Of course with my fatigue levels bordering on completely preventing me from training at all, my analytical skills were pretty lousy so it took me a while to figure it out!
Duh! I've only been managing to get about 5-6 hours of broken sleep each night. (Having a kid though, is a good reason for your squat to suck!)
A lack of sleep causes a number of things to happen.
(A) Growth Hormone production is reduced. Growth hormone is released in the first 90 minutes of sleep, and if your overall sleep duration is reduced GH output drops as well.
(B) Tissue growth and maintenance occurs during stage 3 and 4 sleep (deep sleep), and hard training demands more deep sleep as the microtrauma needs reparation. However, if you aren't getting enough sleep, your brain will forgo the deep sleep necessary to repair and grow new muscle tissue in favour of resting your mind.
From an evolutionary standpoint it kind of makes sense! It won't matter how big and strong you are if you're so tired that you forget to look both ways before crossing the road and you get smoked by MACK truck!
(C) Have you ever actually tried to squat when you're tired? It just plain sucks! So if you don't want your squat to suck make sure you get a good 8 hours of muscle building sleep each night!
2. WEAK HIPS, ADDUCTORS & GLUTES
Coming out of the hole requires powerful glutes and hip musculature. For many squatting below parallel seems impossible (by the way, any squat that isn't below parallel is naturally doomed to have more limited strength increase potential), but it can be learned.
If you've never squatted below parallel, some accessory hip and glute training exercises will go a long way towards preparing for the deep squat. Exercises like glute bridges, clams, adductor band work, various side lying abductor and abductor+external rotation exercises, and band X-walking should be introduced into your programming to help prepare your muscles for the strength requirements of full depth squatting.
Don't try to do them all at once, but add one or two exercises in as part of your warm-up. Do 2 sets of 10-20 reps (or until gentle fatigue) each leg/side/direction Then at the end of your workout you can do a few more sets and really push to get some heavier fatigue. Each workout change up the exercises to make sure you work the muscles from different angles.
LYING GLUTE BRIDGE
(Hard to screw this one up... just make sure you're concentrating on contracting the glutes to create the movement and not just arching up your back)
This next group of exercises is easy to screw up, so I've included two videos for each exercise, the first video showing the exercise done incorrectly, and the second one being done correctly. Pay close attention to the movement of my hips in the videos as I use my finger to show the undesired movement and the lack of movement when done correctly.
SIDE LYING CLAM - INCORRECT TECHNIQUE
(Note the position of the hip, it moves backwards as the knee is raised)
SIDE LYING CLAM - CORRECT TECHNIQUE
(Note the position of the hip it does not move backwards as the knee is raised)
(Note the position of the hip it does not move backwards as the knee is raised)
SIDE LYING BENT LEG ABDUCTION - INCORRECT TECHNIQUE
(Note the position of the hip, it moves backwards as the leg is raised)
SIDE LYING BENT LEG ABDUCTION - CORRECT TECHNIQUE
(Note the position of the hip, it does not move backwards as the leg is raised)
(Note the position of the hip, it does not move backwards as the leg is raised)
SIDE LYING STRAIGHT LEG ABDUCTION - INCORRECT TECHNIQUE
(Note the position of the hip, it moves backwards as the leg is raised)
(Note the position of the hip, it moves backwards as the leg is raised)
SIDE LYING STRAIGHT LEG ABDUCTION - CORRECT TECHNIQUE
(Note the position of the hip, it does not move backwards as the leg is raised)
A very common problem with many people's squat is that of weak adductors. The problem manifests itself as the knees buckle inwards during the ascent. Most people know they should keep their knees out during the squat, so they presume the problem is actually that of weak abductors. Now their abductors may still be weak, and that could be a contributing problem, but normally when the knees buckle inwards, it is because the adductors aren't strong enough to contribute to the upward movement, and so the knees swing in quickly to better position the quads to do all the work.
So if your knees swing in, some extra adductor work will help remedy the situation. Additionally, sumo deadlifts are a great way to strengthen your adductors for deep squatting.
(Note the position of the hip, it does not move backwards as the leg is raised)
A very common problem with many people's squat is that of weak adductors. The problem manifests itself as the knees buckle inwards during the ascent. Most people know they should keep their knees out during the squat, so they presume the problem is actually that of weak abductors. Now their abductors may still be weak, and that could be a contributing problem, but normally when the knees buckle inwards, it is because the adductors aren't strong enough to contribute to the upward movement, and so the knees swing in quickly to better position the quads to do all the work.
So if your knees swing in, some extra adductor work will help remedy the situation. Additionally, sumo deadlifts are a great way to strengthen your adductors for deep squatting.
STANDING ONE LEG BAND ADDUCTION
(Don't be fooled by how wussy this exercise looks, with a heavy enough band and enough reps you'll be walking the next day like a first time cowboy! Plus it will make your squat suck less!)
(Don't be fooled by how wussy this exercise looks, with a heavy enough band and enough reps you'll be walking the next day like a first time cowboy! Plus it will make your squat suck less!)
BAND X-WALKING - INCORRECT TECHNIQUE
(Note that I'm unable to keep my leading leg out, in-line with my body, I'm also really having to lead hard with my upper body to swing my leg out. Finally, not how my trailing leg very quickly pulls in. All bad!)
BAND X-WALKING - CORRECT TECHNIQUE
(Note that my leading leg stays tight and in-line with my body, and my trailing leg follows but under complete control)
BAND X-WALKING SIDE VIEW - INCORRECT TECHNIQUE
(Note that I'm leaning forward, putting my hips out of line with the rest of my body)
BAND X-WALKING SIDE VIEW - CORRECT TECHNIQUE
(Note that my hips are in-line with my body)
3. POOR HIP MOBILITY
If you have trouble squatting down into a full depth squat with an empty bar, chances are you have some hip mobility limitations. Getting your hips ready for a deep squat can take some time. Most people don't stretch nearly enough, and pulling your foot up to your butt for 20 seconds before you start your squats just doesn't cut it.
The flexibility of the muscles involved is important, but the good motor control of the muscles is the most important thing. All the flexibility in the world won't help you squat properly if you can't control your muscles as you move.
The glutes, quads, hip flexors, and hamstrings are the usual suspects for preventing good squat depth. So identifying which muscles limit you is the first step. If you can't touch your toes, then hamstring flexibility is a good place to start and a good 10-15 minutes of stretching of all your tight muscles at the beginning of your workout will help you increase your squat depth.
4. YOUR EGO
If you've been squatting for any length of time and in effort to squat big you just keep piling on more weight every workout before your body is ready for it, your squat is gonna just plain suck! What ends up happening is that with each successive weight increase you lose a bit of squat depth.
Eventually you become a Budgie!
WHAT THE HECK IS A BUDGIE YOU ASK?
A Budgie is one of those guys in the gym with skinny legs who piles 2, 3, 4, or even 5 plates a side on the squat bar, steps under the bar, unracks the weight and then barely budges the weight more than a few inches on each rep.
Of course these guys know they're not full depth squatters and they'll quickly qualify that they can't do full depth squats because it hurts their knees and so they just squat down to parallel or just above parallel!
What's even more funny is when you have a group of Budgie's all squatting together and encouraging each other, getting all mad at the weights and all doing these little Budgie style squats!
If your squat sucks make sure your ego isn't part of the problem (or in the Budgie's case the entire problem).
Here's what to do. Look around your gym and find a trainer who's got guys or girls doing full depth squats with reasonable loads and ask them to watch you squat and give you some tips. Most trainers will be happy to do so as long as you don't take more than a few minutes of their time. If their tips make sense to you, consider hiring them for a session or two to help you work on your technique.
And finally...
5. LACK OF DESIRE
Folks don't be too hard on yourselves for this one. Unless you're one of those people that God seems to have built and put on earth entirely to squat massive weights with flawless technique and seemingly little effort just to piss the rest of us off, it will take years of sacrifice and pain on many levels to build a squat that doesn't suck!
It may be hard to accept for some that they just don't have what it takes to go the distance, but lack of desire is often a big reason for why your squat sucks. If your dating habits get in the way of your training schedule or interfere with your sleep requirements and you're not prepared to ditch the relationship in favour of a bigger squat, well then you just don't want it badly enough. If your job interferes with your eating schedule and you're not prepared to look for a more suitable job that allows for eating on the job or frequent food breaks, again, you don't want it badly enough.
In fact nearly every reason that your squat sucks can be fixed. But if its inconvenient in some way, then you lack the desire. Every guy or girl who's ever built a big squat has sacrificed many things to get there.
And if you really needed any more motivation to fix your squat so it doesn't suck...
Sunday, April 5, 2009
BULLDOZE YOUR FAT LOSS ROADBLOCKS
I received two emails today from a couple of my online readers and while their questions were both quite different, they were both suffering from the same fat loss roadblocks. The basic underlying problem they both have is meal structuring throughout the day. So in this article I'll go through a typical day and show you how to build each meal for optimum fat loss.
First, if you burn calories all day long, then doesn't it makes sense that your calorie intake should be spread throughout the day to ensure optimal energy levels? Surprisingly few people take advantage of this simple trick which can significantly increase your metabolic rate.
Just think about it for a moment. If you need 1800 calories each day, and you eat 90% of those calories at night when your only energy requirement following dinner is a few chores, making lunches for the kids, and then going to bed, do you really believe that your body is going to magically make all those calories disappear?
Of course not. And believe me this is going on all around us. Just take a look around, its not hard to spot an overweight person these days, and chances are they're making this huge mistake.
The problem when you go all day without eating is that you're teaching your body to conserve calories. The big caloric load that subsequently arrives with dinner is dumped onto a sluggish metabolism that has no way to use it. The result? Increased bodyfat storage.
FAT LOSS ROADBLOCK #1 - POOR CALORIE DISTRIBUTION
Your calories should be divided over your six meals prioritizing meals consumed before and after your workouts. Up to 50% of your daily calories can be consumed in these two meals providing an abundance of energy for your workout and for replenishing your muscles afterwards without risk of storing any bodyfat. After that, earlier meals should contain more calories than later meals.
FAT LOSS ROADBLOCK #2 - POOR MEAL STRUCTURING
Typically, when people are hungry they open the fridge, nothing is prepared, they seek instant gratification for their hunger and they down whatever strikes their fancy. If it's breakfast, a bowl of sugary cereal will do the trick. If it's lunch, heck, who eats lunch these days anyway!!! Well ok, if they do eat lunch then it's a quick peanut butter and jam sandwich or a quick stop at Tim Hortons or McDonalds. If it's dinner, hot dogs, hamburgers, hamburger helper, kraft dinner, all these items are fast to prepare and they very quickly satisfy your hunger, but their consumption is another fat loss roadblock.
Constructing meals should always start with your protein source, then progress to fat source, and finally end with carbohydrate source.
Here's an example of a typical North American breakfast at home:
Cereal w/milk
Juice
Bread w/jam
Fruit
All four items are carbohydrate based foods. Carbohydrate based means that the majority of the calories come from carbohydrates. The problem with this breakfast is that while it will get you going with a bang, it will also stop you like a truck shortly after.
Fast in, fast out! All night you've fasted, and your blood sugar, blood amino acids, and blood fat levels are likely at the lowest they'll be all day. So if you dump all carbohydrate based foods into your bloodstream, your insulin is going to spike like crazy and your energy will drop off just as fast as it came on.
Here's an example of a typical North American Breakfast at a restaurant:
Bacon
Eggs
Sausages
Hash browns
Toast with margarine
Juice
Coffee
The solution is to ALWAYS have a mixture of protein, carbohydrate, and fat based foods maintaining a moderate caloric load. And in fact this should be the way you structure all your meals, not just your breakfast. You can modify it as needed depending on what you're doing, but as a general rule, a mixture of all three will always elicit the type of result you're seeking: lasting energy!
Always start by deciding on your protein source. And remember, a protein based food is a food that contains more protein than carbohydrates per serving. Just look at the label and it will tell you.
Here's a list of acceptable protein sources:
Eggs
Organic Yogurt (must have a higher protein than carbs... check the label!)
Cottage Cheese (2%)
Low Fat (2%) Cheese
Beef (steak... trim visible fat)
Beef (ground... choose lean or extra lean and try to drain off a bit of the fat after cooking)
Bison (both steaks and ground are very lean)
Lamb Pork (tenderloin is the best choice)
Bacon (not a great choice, but if you're going to eat it, choose Back Bacon it's lower in fat)
Salmon (Farmed or Fresh... both are low in mercury)
Tuna (Skipjack light tuna from cans... Albacore tuna has higher levels of mercury)
Protein Powders (Natural or plain flavour... use Stevia to sweeten if needed and fruit to add flavour)
Once you've picked your protein source, then you look for your fat source. If you're having eggs, you don't need an additional fat source. Often is the case for higher fat meats too.
Here's some great fat sources:
Flax seeds
Pumpkin seeds
Sunflower seeds
Hemp seeds
Almonds
Pecans
Walnuts
Hazelnuts
Udo's oil
And finally, when you've made it this far, select a carbohydrate source:
Great carb sources:
Oats
Quinoa
Bulgur
Spelt
Brown rice
Potatoes
Sweet Potatoes
Fruit
Vegetables
There are too many veggies and fruit to list them all, but try combining different veggies when you eat them. Veggies generally don't give you many calories compared to fruit or other carbohydrate sources, so typically you choose your carbohydrate sources based on your energy requirements for the following three hours.
Obviously if you're going to be sitting down and watching television at night, then you don't need many carbohydrate calories so multiple vegetable selections is best. If you're getting up Saturday morning, and you have a long day ahead of you of taking the kids to their sports, groceries, and various chores, you'll want to have a mixture of some starchy carb sources as well as fruit and/or veggie sources. If you have a workout planned for 4pm, then at 2:30pm, a good dose of starchy and fruit carbs will see you through your workout with plenty of energy.
Let's look at a typical day. This example of daily meal structuring must be tailored for each person based on your weight and activity level. If you were to eat this menu exactly day in and day out over a few weeks and you gained weight, then you would simply need to reduce the amount you eat. But the combinations of foods is excellent and shows how you should combine foods to eat for optimal health and fat loss.
Breakfast
1/2 scoop whey protein powder - PROTEIN
1 tbsp Udo's oil - FAT
1/3 cup Oats w/skim milk - CARBS
1/2 banana - CARBS
1/2 cup thawed frozen raspberries - CARBS
1/4 tsp stevia powder (sweetener)
Mid-Morning Snack
Handful of almonds (maybe 10-20) - PROTEIN & FAT
1 apple - CARBS
Lunch
3 oz chicken breast - PROTEIN
7 or 8 walnut pieces - FAT
big handful of spinach (not baby spinach) - UNLIMITED
1 Mandarin orange (put pieces in salad) - CARBS
1tbsp Udo's oil - FAT
1tsp balsamic vinegar
salt & pepper to taste
Mid-Afternoon
1/2 cup 1% cottage cheese - PROTEIN & FAT
1/4 cup chopped fresh pineapple - CARBS
Dinner
6 oz salmon fillet - PROTEIN & FAT
10 asparagus spears (steamed) - UNLIMITED
1 med carrot (steamed) - UNLIMITED
1 small red potato (chopped and steamed) - CARBS
1 tsp butter - FAT
salt & pepper to taste
Salad
Bowlful mixed greens - UNLIMITED
6 halved cherry tomatoes - UNLIMITED
10 cucumber slices - UNLIMITED
small handful pine nuts - FAT
Salad Dressing
2 tsp Renee's Caesar dressing - FAT
1 tsp Udo's oil - FAT
2 tsp Organic Plain Yogurt
mixed well and drizzled over salad
Evening Snack
High Protein Fat Free Butterscotch Cinnamon Jello Pudding
Ingredients: Fat Free Butterscotch Jello Pudding prepare as
directed and add 1-2 scoops protein powder and a half tsp
of cinnamon for improved flavour.
1 serving is 1/4 of prepared product.
FAT LOSS ROADBLOCK #3 - CONVENIENCE FOODS
If you know how to put together healthy fat loss meals, but you don't because you feel like you don't have time, coming to the realization that the time spent preparing healthy meals is an investment is inevitable to smashing your fat loss roadblocks! Convenience or fast foods are always laden in fat and sugar to make them taste good so you always crave them whenever you are in a rush.
FAT LOSS ROADBLOCK #4 - GLUTTONY
Another common fat loss roadblock is just plain old eating too much! Even the healthiest of foods will make you gain body fat if you eat too much of it. Heck, thousands of years ago when there was no unhealthy food, there were still some heavier people. Of course they were the wealthy ones who could afford to eat enough food to actually become heavier.
Sometimes it's tough to say no to convenience foods, but if you ever want to shed the fat and see those abs you have to draw the line at some point and just plain not step over. For me personally, I just plain out refuse to eat fast foods except at certain times. If I travel I'll allow some exceptions. Camping is definitely another time I'll break the rule. In fact, I'll even seek out a McDonalds to get a couple McChicken sandwiches when I go camping. But a good 99% of the time I just plain old say no.
Well there you have it folks! Some great meal tips to help you bulldoze your fat loss roadblocks!
Oh yeah, my wife made some Fat Free Butterscotch Jello Pudding tonight... ohhhh... Here I come!
First, if you burn calories all day long, then doesn't it makes sense that your calorie intake should be spread throughout the day to ensure optimal energy levels? Surprisingly few people take advantage of this simple trick which can significantly increase your metabolic rate.
Just think about it for a moment. If you need 1800 calories each day, and you eat 90% of those calories at night when your only energy requirement following dinner is a few chores, making lunches for the kids, and then going to bed, do you really believe that your body is going to magically make all those calories disappear?
Of course not. And believe me this is going on all around us. Just take a look around, its not hard to spot an overweight person these days, and chances are they're making this huge mistake.
The problem when you go all day without eating is that you're teaching your body to conserve calories. The big caloric load that subsequently arrives with dinner is dumped onto a sluggish metabolism that has no way to use it. The result? Increased bodyfat storage.
FAT LOSS ROADBLOCK #1 - POOR CALORIE DISTRIBUTION
Your calories should be divided over your six meals prioritizing meals consumed before and after your workouts. Up to 50% of your daily calories can be consumed in these two meals providing an abundance of energy for your workout and for replenishing your muscles afterwards without risk of storing any bodyfat. After that, earlier meals should contain more calories than later meals.
FAT LOSS ROADBLOCK #2 - POOR MEAL STRUCTURING
Typically, when people are hungry they open the fridge, nothing is prepared, they seek instant gratification for their hunger and they down whatever strikes their fancy. If it's breakfast, a bowl of sugary cereal will do the trick. If it's lunch, heck, who eats lunch these days anyway!!! Well ok, if they do eat lunch then it's a quick peanut butter and jam sandwich or a quick stop at Tim Hortons or McDonalds. If it's dinner, hot dogs, hamburgers, hamburger helper, kraft dinner, all these items are fast to prepare and they very quickly satisfy your hunger, but their consumption is another fat loss roadblock.
Constructing meals should always start with your protein source, then progress to fat source, and finally end with carbohydrate source.
Here's an example of a typical North American breakfast at home:
Cereal w/milk
Juice
Bread w/jam
Fruit
All four items are carbohydrate based foods. Carbohydrate based means that the majority of the calories come from carbohydrates. The problem with this breakfast is that while it will get you going with a bang, it will also stop you like a truck shortly after.
Fast in, fast out! All night you've fasted, and your blood sugar, blood amino acids, and blood fat levels are likely at the lowest they'll be all day. So if you dump all carbohydrate based foods into your bloodstream, your insulin is going to spike like crazy and your energy will drop off just as fast as it came on.
Here's an example of a typical North American Breakfast at a restaurant:
Bacon
Eggs
Sausages
Hash browns
Toast with margarine
Juice
Coffee
IF THIS IS YOUR IDEA OF BREAKFAST THEN YOU'VE GOT SOME MAJOR FAT LOSS ROADBLOCKS TO BULLDOZE!
The solution is to ALWAYS have a mixture of protein, carbohydrate, and fat based foods maintaining a moderate caloric load. And in fact this should be the way you structure all your meals, not just your breakfast. You can modify it as needed depending on what you're doing, but as a general rule, a mixture of all three will always elicit the type of result you're seeking: lasting energy!
Always start by deciding on your protein source. And remember, a protein based food is a food that contains more protein than carbohydrates per serving. Just look at the label and it will tell you.
Here's a list of acceptable protein sources:
Eggs
Organic Yogurt (must have a higher protein than carbs... check the label!)
Cottage Cheese (2%)
Low Fat (2%) Cheese
Beef (steak... trim visible fat)
Beef (ground... choose lean or extra lean and try to drain off a bit of the fat after cooking)
Bison (both steaks and ground are very lean)
Lamb Pork (tenderloin is the best choice)
Bacon (not a great choice, but if you're going to eat it, choose Back Bacon it's lower in fat)
Salmon (Farmed or Fresh... both are low in mercury)
Tuna (Skipjack light tuna from cans... Albacore tuna has higher levels of mercury)
Protein Powders (Natural or plain flavour... use Stevia to sweeten if needed and fruit to add flavour)
Once you've picked your protein source, then you look for your fat source. If you're having eggs, you don't need an additional fat source. Often is the case for higher fat meats too.
Here's some great fat sources:
Flax seeds
Pumpkin seeds
Sunflower seeds
Hemp seeds
Almonds
Pecans
Walnuts
Hazelnuts
Udo's oil
And finally, when you've made it this far, select a carbohydrate source:
Great carb sources:
Oats
Quinoa
Bulgur
Spelt
Brown rice
Potatoes
Sweet Potatoes
Fruit
Vegetables
There are too many veggies and fruit to list them all, but try combining different veggies when you eat them. Veggies generally don't give you many calories compared to fruit or other carbohydrate sources, so typically you choose your carbohydrate sources based on your energy requirements for the following three hours.
Obviously if you're going to be sitting down and watching television at night, then you don't need many carbohydrate calories so multiple vegetable selections is best. If you're getting up Saturday morning, and you have a long day ahead of you of taking the kids to their sports, groceries, and various chores, you'll want to have a mixture of some starchy carb sources as well as fruit and/or veggie sources. If you have a workout planned for 4pm, then at 2:30pm, a good dose of starchy and fruit carbs will see you through your workout with plenty of energy.
Let's look at a typical day. This example of daily meal structuring must be tailored for each person based on your weight and activity level. If you were to eat this menu exactly day in and day out over a few weeks and you gained weight, then you would simply need to reduce the amount you eat. But the combinations of foods is excellent and shows how you should combine foods to eat for optimal health and fat loss.
Breakfast
1/2 scoop whey protein powder - PROTEIN
1 tbsp Udo's oil - FAT
1/3 cup Oats w/skim milk - CARBS
1/2 banana - CARBS
1/2 cup thawed frozen raspberries - CARBS
1/4 tsp stevia powder (sweetener)
Mid-Morning Snack
Handful of almonds (maybe 10-20) - PROTEIN & FAT
1 apple - CARBS
Lunch
3 oz chicken breast - PROTEIN
7 or 8 walnut pieces - FAT
big handful of spinach (not baby spinach) - UNLIMITED
1 Mandarin orange (put pieces in salad) - CARBS
1tbsp Udo's oil - FAT
1tsp balsamic vinegar
salt & pepper to taste
Mid-Afternoon
1/2 cup 1% cottage cheese - PROTEIN & FAT
1/4 cup chopped fresh pineapple - CARBS
Dinner
6 oz salmon fillet - PROTEIN & FAT
10 asparagus spears (steamed) - UNLIMITED
1 med carrot (steamed) - UNLIMITED
1 small red potato (chopped and steamed) - CARBS
1 tsp butter - FAT
salt & pepper to taste
Salad
Bowlful mixed greens - UNLIMITED
6 halved cherry tomatoes - UNLIMITED
10 cucumber slices - UNLIMITED
small handful pine nuts - FAT
Salad Dressing
2 tsp Renee's Caesar dressing - FAT
1 tsp Udo's oil - FAT
2 tsp Organic Plain Yogurt
mixed well and drizzled over salad
Evening Snack
High Protein Fat Free Butterscotch Cinnamon Jello Pudding
Ingredients: Fat Free Butterscotch Jello Pudding prepare as
directed and add 1-2 scoops protein powder and a half tsp
of cinnamon for improved flavour.
1 serving is 1/4 of prepared product.
FAT LOSS ROADBLOCK #3 - CONVENIENCE FOODS
If you know how to put together healthy fat loss meals, but you don't because you feel like you don't have time, coming to the realization that the time spent preparing healthy meals is an investment is inevitable to smashing your fat loss roadblocks! Convenience or fast foods are always laden in fat and sugar to make them taste good so you always crave them whenever you are in a rush.
FAT LOSS ROADBLOCK #4 - GLUTTONY
Another common fat loss roadblock is just plain old eating too much! Even the healthiest of foods will make you gain body fat if you eat too much of it. Heck, thousands of years ago when there was no unhealthy food, there were still some heavier people. Of course they were the wealthy ones who could afford to eat enough food to actually become heavier.
Sometimes it's tough to say no to convenience foods, but if you ever want to shed the fat and see those abs you have to draw the line at some point and just plain not step over. For me personally, I just plain out refuse to eat fast foods except at certain times. If I travel I'll allow some exceptions. Camping is definitely another time I'll break the rule. In fact, I'll even seek out a McDonalds to get a couple McChicken sandwiches when I go camping. But a good 99% of the time I just plain old say no.
Well there you have it folks! Some great meal tips to help you bulldoze your fat loss roadblocks!
Oh yeah, my wife made some Fat Free Butterscotch Jello Pudding tonight... ohhhh... Here I come!
Thursday, April 2, 2009
How Many Sets and Reps for Maximum Strength and Muscle Mass?
If you ask a hundred internet gurus how many sets and reps are needed to build maximum strength and muscle mass you'll get a hundred answers. At least that's what I found after doing an online search. No wonder I get so many emails from confused folks asking that exact question. The answer is... unfortunately... that there is no set answer that applies to everyone at all times.
The human body is capable of tremendous adaptation to stress. In fact, in 1936 scientist Hans Seyle, developed his General Adaptation Syndrome, a theory specifically stating that the body will adapt to the stress applied to it up to its physiological limit in a manner that will help the organism survive.
Applied to strength training and bodybuilding, when muscles are exposed to stress in the form of tension and fatigue levels, muscles develop thicker contractile fibers and the brain improves it's ability to recruit more fibers upon demand to improve the ability of the muscle to produce force (strength). The muscles also increase their production of key enzymes which help to maintain higher levels of energy substrates within the muscle tissue.
You basically get bigger and stronger in response to progressively increased tension and fatigue in the muscles. Now if we return for a moment to the original question which is how many sets and reps for maximum strength and muscle mass, the problem is that muscles don't understand sets and reps. They simply respond to tension and fatigue levels. So how many sets and reps is dependent on how much tension you want to produce in the muscles, and how much fatigue you want to accumulate.
We know that with practice, the more tension you attempt to place on the muscle, the stronger it gets. We also know that if you expose a muscle to a certain amount of tension for a long enough time, it gets bigger. So somewhere there has to be an answer right? Well.. still not really.
The answer depends on many factors including but not limited to:
- Training age (how long you have been training in years)
- Motor control development (a history of sports and exercise will allow someone to build strength and muscle mass initially with heavier weights)
- Mechanical leverage of the muscles (Different muscles will respond to different repetition ranges depending on the exercise, for example, nobody will ever build maximum strength of their deltoids with the lateral dumbbell raise using sets of 3 reps... a more suitable exercise would be the overhead press)
- Individual biochemistry (Different hormone profiles allow some people to build muscle more quickly than others)
It is commonly held that the following repetition ranges produce the following effects:
1-3 reps:strength without size
3-5 reps:strength with some size
6-9 reps:size with some strength
9-12 reps:size without much strength
12-15 reps:size without strength
16+ reps:strength endurance
The most important thing to understand is that the concept of repetitions is a way to measure the time spent under the tension produced by the load. It is helpful in that it is easy to give someone instructions to do X number of reps. The problem is that everyone does them differently and consequently results are all across the board and we get well meaning instructions from hundreds of internet gurus that all conflict with each other. No wonder there is so much confusion?
Ummm... so like... they asked me to come down here and explain to you how many sets and reps are needed for maximum strength and muscle mass gains. And uh, well I'm kinda confused!!?!
Here's an example.
A 16 year old football player wants to start lifting weights in attempt to get stronger. He is 5'10" and weighs 145 lbs. This person would not increase their strength as quickly by strictly adhering to the repetition protocol listed above. If he only does sets of 3 reps, he will have a difficult time getting bigger, although he may get stronger over time and if he really stays with it, he may get as strong as possible at his weight, but the lack of increased muscle size will slow his ability to get strong.
So for this athlete to develop maximum strength and muscle mass in the shortest period of time, he would need to work on developing both strength and muscle mass at the same time. If this athlete has exceptional motor control, they may be able to incorporate both some heavier lifting in the 3-5 repetition range as well as some lighter training in the 9-12 repetition range which would help him build muscle more quickly.
If this athlete has a less than exceptional motor control, then they may need to start with training limited to the 3-5 repetition range with very light weights on basic strength exercises while using the 8-15 repetition range for accessory lifts. As the months progress, the 3-5 repetition range would be kept but heavier weights would be used. The accessory lifts might be reduced to the 6-12 rep range for subsequent months as well.
Notice I've mentioned two repetition ranges here that weren't mentioned up above. This is again because there really isn't a set answer. Every person has their own completely unique situation that needs to be addressed and then a plan set forth based on their requirements which will help them build maximum strength and muscle mass.
For argument sakes, here are two sample programs with set and rep protocols that this athlete might follow if they have (1) very good motor control and (2) fair motor control. Both programs are designed to build maximum strength and muscle mass.
(1) Good Motor Skill Athlete Program
Weeks 1-4
3 Circuits with a 1:2 work to rest ratio using between a 20-30 second work interval with the following bodyweight exercises: pushups, lunges, pull-ups, squats, inverted rows, medicine ball throws, hops, jumps.
Weeks 5-8
Squats 3-5 sets of 5 reps. The weight used should be light enough that all reps are performed with perfect technique. With the squat, often the weight cannot be increased very much at all initially due to insufficient flexibility of the hips, glutes, and hamstrings. In such cases, more than 5 sets might be prescribed to help improve the flexibility of the muscles involved.
Bench Press 3-5 sets of 5 reps.
Weighted Pushups 3 sets of 10 with 10 lb plate on back (excellent exercise for developing the anterior kinetic chain)
Pull-ups 4 sets of max-2
Dumbbell Step-ups 3x10
Dumbbell Romanian Deadlifts 3 sets of 8 reps
Plank 3 sets of 60 seconds
Side Plank 3 sets of 30 seconds
Weeks 9-12
Squats 3-5 sets of 5 reps.
Bench Press 3-5 sets of 5 reps.
Weighted Pushups 4 sets of 10 with 10 lb plate on back (excellent exercise for developing the anterior kinetic chain)
Pull-ups 5 sets of max-1
Dumbbell Step-ups 4x8
Dumbbell Romanian Deadlifts 4 sets of 8 reps
Plank 3 sets of 60 seconds (add weight on back)
Side Plank 3 sets of 45 seconds
Week 13-16
Squats 3-5 sets of 3 reps.
Bench Press 3-5 sets of 3 reps.
Weighted Pushups 4 sets of 5 with 25 lb plate on back (excellent exercise for developing the anterior kinetic chain)
Pull-ups 6 sets of max
Dumbbell Step-ups 5x6
1-Arm Dumbbell Row 3x10
Dumbbell Romanian Deadlifts 5 sets of 8 reps
Plank 3 sets of 75 seconds (add weight on back)
Side Plank 3 sets of 60 seconds
(2) Fair Motor Skill Athlete Program
Weeks 1-4
3 Circuits with a 1:3 work to rest ratio using between a 20-30 second work interval with the following bodyweight exercises: pushups, lunges, pull-ups, squats, inverted rows, medicine ball throws, hops, jumps.
Weeks 5-8
Squats 5 sets of 3-5 reps. The weight used should be light enough that all reps are performed with perfect technique. With the squat, often the weight cannot be increased very much at all initially due to insufficient flexibility of the hips, glutes, and hamstrings. In such cases, more than 5 sets might be prescribed to help improve the flexibility of the muscles involved. The range of reps being 3-5 here is because a fair motor skilled athlete may fatigue too much by 5 reps when trying to learn the technique, so a lower number of reps helps to manage fatigue levels.
Bench Press 5-8 sets of 5 reps. A higher number of sets is prescribed to the fair motor control athlete to give them more pratice at the technique. The weight needs to be lower to assure that all reps through all sets is done with strict technique.
Pushups 3 sets of 10 (excellent exercise for developing the anterior kinetic chain)
Pull-ups 3 sets of max-3
Dumbbell Step-ups 2x10
Dumbbell Romanian Deadlifts 4 sets of 6 reps (again lower reps to prevent accumulation of fatigue, and not indicative of a heavier weight which is normally the association)
Plank 3 sets of 60 seconds
Side Plank 3 sets of 20 seconds
Weeks 9-12
Squats 3-5 sets of 5 reps.
Bench Press 3-5 sets of 5-8 reps.
Pushups 3 sets of 10 with a 5 lb plate on back(excellent exercise for developing the anterior kinetic chain)
Pull-ups 4 sets of max-2
Dumbbell Step-ups 3x8
Dumbbell Romanian Deadlifts 5 sets of 6 reps (again, lower reps to manage fatigue, but not to handle a heavier weight than the higher motor skilled athlete and an additional set to maintain sufficient time under tension to elicit the growth response)
Plank 4 sets of 45 seconds (add weight on back)
Side Plank 3 sets of 40 seconds
Week 13-16
Squats 5-8 sets of 3 reps. (A lower motor skilled athlete will not be able to control as heavy of a weight, so lower weight is used, but more sets are employed to continue to refine the technique and elicit a higher growth response)
Bench Press 5-8 sets of 3 reps. (same rationale as above)
Weighted Pushups 4 sets of 5-10 reps with 10 lb plate on back (excellent exercise for developing the anterior kinetic chain)
Pull-ups 5 sets of max-1
Dumbbell Step-ups 4x6
Dumbbell Romanian Deadlifts 5 sets of 7-8 reps (increased reps with same weight as previous 4 weeks)
Plank 4 sets of 60 seconds (add weight on back)
Side Plank 3 sets of 50 seconds
With all programs, the athlete should always strive to lift the maximum weight possible for the given repetition range so long as they can do so with strict exercise technique. From week to week within a four week phase, the athlete can increase the weight if they are able to. And from one four week phase to the next four week phase, if the repetition range stays the same for a particular exercise, the athlete still tries to use the maximum weight possible. It may increase, or it may not. If the repetition range increases from one four week phase to the next four week phase, this may indicate lowering the weight if the athlete was at their limit in the previous phase. On the other hand if the athlete feels that they can still manage the same weight for the indicated increase in reps, then they should do so.
All of these if's are due to the requirement of individualization of a program.
Generally with assistance and accessory exercises, the higher motor control athlete will be able to manage higher levels of fatigue with a given weight than the lower motor control athlete, and so will often be prescribed either more reps, or the same reps but more sets.
One final word, variety, although it sounds so un-scientific, contributes significantly to long-term progress towards building maximum strength and muscle mass. If you have spent the past 3-4 months working within a specific sets and reps range with a specific goal in mind, and you find that you are not progressing as much anymore, try a different set and rep scheme for a few weeks and then return to your previous set and rep scheme and you may notice that you begin progressing again towards your goal.
I hope you have found this article useful. As you might now understand there really is no perfect answer that will satisfy every situation for how many sets and reps for maximum strength and muscle mass. If you require specific answers for your individual needs, please don't hesitate to contact me at shane@spectrumfitness.ca
The human body is capable of tremendous adaptation to stress. In fact, in 1936 scientist Hans Seyle, developed his General Adaptation Syndrome, a theory specifically stating that the body will adapt to the stress applied to it up to its physiological limit in a manner that will help the organism survive.
Applied to strength training and bodybuilding, when muscles are exposed to stress in the form of tension and fatigue levels, muscles develop thicker contractile fibers and the brain improves it's ability to recruit more fibers upon demand to improve the ability of the muscle to produce force (strength). The muscles also increase their production of key enzymes which help to maintain higher levels of energy substrates within the muscle tissue.
You basically get bigger and stronger in response to progressively increased tension and fatigue in the muscles. Now if we return for a moment to the original question which is how many sets and reps for maximum strength and muscle mass, the problem is that muscles don't understand sets and reps. They simply respond to tension and fatigue levels. So how many sets and reps is dependent on how much tension you want to produce in the muscles, and how much fatigue you want to accumulate.
We know that with practice, the more tension you attempt to place on the muscle, the stronger it gets. We also know that if you expose a muscle to a certain amount of tension for a long enough time, it gets bigger. So somewhere there has to be an answer right? Well.. still not really.
The answer depends on many factors including but not limited to:
- Training age (how long you have been training in years)
- Motor control development (a history of sports and exercise will allow someone to build strength and muscle mass initially with heavier weights)
- Mechanical leverage of the muscles (Different muscles will respond to different repetition ranges depending on the exercise, for example, nobody will ever build maximum strength of their deltoids with the lateral dumbbell raise using sets of 3 reps... a more suitable exercise would be the overhead press)
- Individual biochemistry (Different hormone profiles allow some people to build muscle more quickly than others)
It is commonly held that the following repetition ranges produce the following effects:
1-3 reps:strength without size
3-5 reps:strength with some size
6-9 reps:size with some strength
9-12 reps:size without much strength
12-15 reps:size without strength
16+ reps:strength endurance
The most important thing to understand is that the concept of repetitions is a way to measure the time spent under the tension produced by the load. It is helpful in that it is easy to give someone instructions to do X number of reps. The problem is that everyone does them differently and consequently results are all across the board and we get well meaning instructions from hundreds of internet gurus that all conflict with each other. No wonder there is so much confusion?
CONFUSED YET?
Ummm... so like... they asked me to come down here and explain to you how many sets and reps are needed for maximum strength and muscle mass gains. And uh, well I'm kinda confused!!?!
Here's an example.
A 16 year old football player wants to start lifting weights in attempt to get stronger. He is 5'10" and weighs 145 lbs. This person would not increase their strength as quickly by strictly adhering to the repetition protocol listed above. If he only does sets of 3 reps, he will have a difficult time getting bigger, although he may get stronger over time and if he really stays with it, he may get as strong as possible at his weight, but the lack of increased muscle size will slow his ability to get strong.
A BIGGER MUSCLE CAN PRODUCE MORE FORCE THAN A SMALLER MUSCLE ALL THINGS EQUAL
So for this athlete to develop maximum strength and muscle mass in the shortest period of time, he would need to work on developing both strength and muscle mass at the same time. If this athlete has exceptional motor control, they may be able to incorporate both some heavier lifting in the 3-5 repetition range as well as some lighter training in the 9-12 repetition range which would help him build muscle more quickly.
If this athlete has a less than exceptional motor control, then they may need to start with training limited to the 3-5 repetition range with very light weights on basic strength exercises while using the 8-15 repetition range for accessory lifts. As the months progress, the 3-5 repetition range would be kept but heavier weights would be used. The accessory lifts might be reduced to the 6-12 rep range for subsequent months as well.
Notice I've mentioned two repetition ranges here that weren't mentioned up above. This is again because there really isn't a set answer. Every person has their own completely unique situation that needs to be addressed and then a plan set forth based on their requirements which will help them build maximum strength and muscle mass.
For argument sakes, here are two sample programs with set and rep protocols that this athlete might follow if they have (1) very good motor control and (2) fair motor control. Both programs are designed to build maximum strength and muscle mass.
(1) Good Motor Skill Athlete Program
Weeks 1-4
3 Circuits with a 1:2 work to rest ratio using between a 20-30 second work interval with the following bodyweight exercises: pushups, lunges, pull-ups, squats, inverted rows, medicine ball throws, hops, jumps.
Weeks 5-8
Squats 3-5 sets of 5 reps. The weight used should be light enough that all reps are performed with perfect technique. With the squat, often the weight cannot be increased very much at all initially due to insufficient flexibility of the hips, glutes, and hamstrings. In such cases, more than 5 sets might be prescribed to help improve the flexibility of the muscles involved.
Bench Press 3-5 sets of 5 reps.
Weighted Pushups 3 sets of 10 with 10 lb plate on back (excellent exercise for developing the anterior kinetic chain)
Pull-ups 4 sets of max-2
Dumbbell Step-ups 3x10
Dumbbell Romanian Deadlifts 3 sets of 8 reps
Plank 3 sets of 60 seconds
Side Plank 3 sets of 30 seconds
Weeks 9-12
Squats 3-5 sets of 5 reps.
Bench Press 3-5 sets of 5 reps.
Weighted Pushups 4 sets of 10 with 10 lb plate on back (excellent exercise for developing the anterior kinetic chain)
Pull-ups 5 sets of max-1
Dumbbell Step-ups 4x8
Dumbbell Romanian Deadlifts 4 sets of 8 reps
Plank 3 sets of 60 seconds (add weight on back)
Side Plank 3 sets of 45 seconds
Week 13-16
Squats 3-5 sets of 3 reps.
Bench Press 3-5 sets of 3 reps.
Weighted Pushups 4 sets of 5 with 25 lb plate on back (excellent exercise for developing the anterior kinetic chain)
Pull-ups 6 sets of max
Dumbbell Step-ups 5x6
1-Arm Dumbbell Row 3x10
Dumbbell Romanian Deadlifts 5 sets of 8 reps
Plank 3 sets of 75 seconds (add weight on back)
Side Plank 3 sets of 60 seconds
(2) Fair Motor Skill Athlete Program
Weeks 1-4
3 Circuits with a 1:3 work to rest ratio using between a 20-30 second work interval with the following bodyweight exercises: pushups, lunges, pull-ups, squats, inverted rows, medicine ball throws, hops, jumps.
Weeks 5-8
Squats 5 sets of 3-5 reps. The weight used should be light enough that all reps are performed with perfect technique. With the squat, often the weight cannot be increased very much at all initially due to insufficient flexibility of the hips, glutes, and hamstrings. In such cases, more than 5 sets might be prescribed to help improve the flexibility of the muscles involved. The range of reps being 3-5 here is because a fair motor skilled athlete may fatigue too much by 5 reps when trying to learn the technique, so a lower number of reps helps to manage fatigue levels.
Bench Press 5-8 sets of 5 reps. A higher number of sets is prescribed to the fair motor control athlete to give them more pratice at the technique. The weight needs to be lower to assure that all reps through all sets is done with strict technique.
Pushups 3 sets of 10 (excellent exercise for developing the anterior kinetic chain)
Pull-ups 3 sets of max-3
Dumbbell Step-ups 2x10
Dumbbell Romanian Deadlifts 4 sets of 6 reps (again lower reps to prevent accumulation of fatigue, and not indicative of a heavier weight which is normally the association)
Plank 3 sets of 60 seconds
Side Plank 3 sets of 20 seconds
Weeks 9-12
Squats 3-5 sets of 5 reps.
Bench Press 3-5 sets of 5-8 reps.
Pushups 3 sets of 10 with a 5 lb plate on back(excellent exercise for developing the anterior kinetic chain)
Pull-ups 4 sets of max-2
Dumbbell Step-ups 3x8
Dumbbell Romanian Deadlifts 5 sets of 6 reps (again, lower reps to manage fatigue, but not to handle a heavier weight than the higher motor skilled athlete and an additional set to maintain sufficient time under tension to elicit the growth response)
Plank 4 sets of 45 seconds (add weight on back)
Side Plank 3 sets of 40 seconds
Week 13-16
Squats 5-8 sets of 3 reps. (A lower motor skilled athlete will not be able to control as heavy of a weight, so lower weight is used, but more sets are employed to continue to refine the technique and elicit a higher growth response)
Bench Press 5-8 sets of 3 reps. (same rationale as above)
Weighted Pushups 4 sets of 5-10 reps with 10 lb plate on back (excellent exercise for developing the anterior kinetic chain)
Pull-ups 5 sets of max-1
Dumbbell Step-ups 4x6
Dumbbell Romanian Deadlifts 5 sets of 7-8 reps (increased reps with same weight as previous 4 weeks)
Plank 4 sets of 60 seconds (add weight on back)
Side Plank 3 sets of 50 seconds
With all programs, the athlete should always strive to lift the maximum weight possible for the given repetition range so long as they can do so with strict exercise technique. From week to week within a four week phase, the athlete can increase the weight if they are able to. And from one four week phase to the next four week phase, if the repetition range stays the same for a particular exercise, the athlete still tries to use the maximum weight possible. It may increase, or it may not. If the repetition range increases from one four week phase to the next four week phase, this may indicate lowering the weight if the athlete was at their limit in the previous phase. On the other hand if the athlete feels that they can still manage the same weight for the indicated increase in reps, then they should do so.
All of these if's are due to the requirement of individualization of a program.
Generally with assistance and accessory exercises, the higher motor control athlete will be able to manage higher levels of fatigue with a given weight than the lower motor control athlete, and so will often be prescribed either more reps, or the same reps but more sets.
One final word, variety, although it sounds so un-scientific, contributes significantly to long-term progress towards building maximum strength and muscle mass. If you have spent the past 3-4 months working within a specific sets and reps range with a specific goal in mind, and you find that you are not progressing as much anymore, try a different set and rep scheme for a few weeks and then return to your previous set and rep scheme and you may notice that you begin progressing again towards your goal.
I hope you have found this article useful. As you might now understand there really is no perfect answer that will satisfy every situation for how many sets and reps for maximum strength and muscle mass. If you require specific answers for your individual needs, please don't hesitate to contact me at shane@spectrumfitness.ca
Thursday, February 12, 2009
Introducing Alexava Nicole Miller!
Hi Guys...
Very sorry to have been absent for nearly the past three weeks, but as you may or may not have known, my wife Tanya and I were expecting our first baby on Feb 12 (today), and without warning on Jan 28, Tanya's water broke. So Alexava was born on Friday, Jan 30th at 1:36am.
Alexava's birth was not without some complications. Firstly, her growth slowed from week 30 on. She was born at 38 weeks, so she is full term, but with Intra-Uterine growth retardation (which is what they call it when the baby's growth slows), she was much smaller, similar to a premie. Tanya's labour was 18 hours long including two full hours of pushing to bring our little darling into this world.
Alexava was born with hypotonia (low muscle tone). Tanya had a high fever during her labour, so Alexava was kept in the Special Care unit at the Civic for 5 days on antibiotics and then transferred to CHEO for further investigations into her low muscle tone. Another 8 days later after an ultrasound, EEG, MRI, blood work, metabolic work-ups, genetics and neurological testing, the doctors found no underling pathology for her condition and have sent her home with us today! They presume at this point that her slowed growth is the cause for her low muscle tone and that with time it will improve and that there's no reason it shouldn't completely resolve itself.
So Tanya, Alexava, and I are all at home now relaxing and just enjoying spending some quiet time together.
Interesting that as a strength and conditioning coach, my daughter's condition is low muscle tone! Who better equipped to help her with whatever challenges she faces!
Thanks to all my readers for your support and some very kind wishes we received.
:)
Shane
Tuesday, January 27, 2009
Awesome Nutritious Shake
I was getting my hair cut the other day at www.destinationhair.com (they're awesome!) and they made me this fantastic nutritious shake while I was waiting. I figured it would taste awful because it was green, but it was amazing. I knew right away I had to pass this on to my readers.
Here's the recipe.
In blender:
1/2 apple
1/2 banana
1/2 cucumber
1 stalk chopped celery
handful of spinach
1 tsp greens (optional)
1 heaping tbsp hemp protein powder (can substitute a non-sweetened whey protein)
1-2 tbsp ground flaxseed
2 chopped dates
1 tsp maple syrup
Add a bit of water to get it mixing, then add water to achieve desired thickness. To make it a cold treat add a couple ice cubes!
This shake is certainly not a high-protein low-carb shake, but it is made with all natural, healthy ingredients. And if you don't like spinach, you'll be pleasantly surprised by how good this is. If you didn't know it contained spinach you'd never know. So it's good for those who want a way to get spinach in your diet if you don't like the taste!
Best of all it's highly nutritious, has lots of fibre, and tastes soooo good!
Enjoy!
:)
Shane
Here's the recipe.
In blender:
1/2 apple
1/2 banana
1/2 cucumber
1 stalk chopped celery
handful of spinach
1 tsp greens (optional)
1 heaping tbsp hemp protein powder (can substitute a non-sweetened whey protein)
1-2 tbsp ground flaxseed
2 chopped dates
1 tsp maple syrup
Add a bit of water to get it mixing, then add water to achieve desired thickness. To make it a cold treat add a couple ice cubes!
This shake is certainly not a high-protein low-carb shake, but it is made with all natural, healthy ingredients. And if you don't like spinach, you'll be pleasantly surprised by how good this is. If you didn't know it contained spinach you'd never know. So it's good for those who want a way to get spinach in your diet if you don't like the taste!
Best of all it's highly nutritious, has lots of fibre, and tastes soooo good!
Enjoy!
:)
Shane
Tuesday, January 6, 2009
New Year's Resolutions
Happy New Year to everyone!
If you're like me you enjoyed possibly a bit more food and drink than planned for. Yes, I always say that I won't eat and drink so much over the holidays, but when they arrive... all that's out the door.
Additionally, with fewer client hours booked over the holiday, I think I'll have more time to exercise, but it seems like I have even less. It's the family commitments, catching up on chores at home, office work, and of course, Christmas shopping. I think I only managed about four or five workouts from Dec 20 - Jan 4th. This is the period that I'll officially call "the holidays".So with fewer hours spent exercising, and way more food and drink consumed, I'm left with a pound, maybe two at most to get rid of.
Ok, so my pound or two of body fat hardly seems interesting enough for a blog post, so why am I writing about it?
Well actually, its just my segue into the content of my blog post. The thing is, I've received probably twenty or thirty emails in the past two weeks from folks who've gained the "typical" 10-15 lb holiday fat, and they want to know how to get rid of it.
I Want To Know How They Gained It???
My concern is that I really ate and drank way more than I should have. In fact, thanks to my brother in-law Eric's amazing cheesecake, I ate to the point of discomfort because the damn thing tasted so good!
But I only have a few extra pounds to lose. Whereas the emails I'm getting are from people who say they've gained 10-15 extra pounds.
So somewhere here there's a disconnect. And the solution lies in the disconnect. Let's take a closer look.
Oh by the way, I got this cool watch for
Christmas, so now I can calculate
all my calories on the fly!
With each pound of bodyfat containing about 3,500 calories, at the high end of the scale at 15 lbs gained, an accumulation of 52,500 calories is what we're dealing with.
Divide that into the 14 days (Dec 20-Jan4) that I consider holiday time, and you have 3,750 calories that must be consumed above and beyond your normal caloric intake.
Now without getting to specific here, if you need between 1500-2500 calories a day to maintain your weight, we're talking about 5,250 - 6,250 calories that must be consumed daily over 14 days to give you enough overall additional energy to have you store 15 lbs of body fat.
I would definitely say that there were probably 2 or 3 days when I hit those numbers, but for all 14 days? No way! In fact, usually the day after eating so many calories, my body just felt stuffed and I ate much less the next day.
If you want an idea of how much food this is.. here's a quick sample menu for 6,000 calories:
Breakfast
6 eggs
4 toasts with butter
10 pieces bacon
1 butter croissant
Lunch
Fettucini Alfredo
2 glasses wine
1 piece cheesecake
Dinner
10 oz steak
2 baked potatoes with butter and sour cream
1 complete tub Hagen Daaz
2 cups milk
If you're coming even close to this on a daily basis, there's your first clue! So how come so many people are gaining so much weight over the holidays?
I think the disconnect is in people's ability to be honest with themselves. Folks don't start off on December 20th, eat lots and by January 4th end up with 15 lbs of extra body fat. I think it starts back in September or October, when the weather starts to get colder (at least up here in blistery cold
chool and few people maintain the same energy expenditure over the colder months as they do during the warmer months.
Here's a likely scenario:
Starting October 1st, energy expenditure drops by around 300 calories per day on average (a fast 40 minute walk). And beginning at Thanksgiving, which in
The sum is 600 calories of additional energy that is available to the body on daily basis. If it's not burned off, it's stored, since this is above your daily caloric requirement. So over the course of 90 days, you have 90 x 600 = 54,000 calories. Which is basically the same number as we started with.
The weight comes on slowly, and for most people who aren't very aware of their bodies or who are already carrying enough bodyfat to blur muscle definition, they won't notice until they've gained a full ten pounds or so. But by the time December comes around, the sluggish feeling is already upon many people, and they seek out quick
bursts of energy that come from sugary foods. This of course only makes the problem worse and they certainly gain that last five pounds by the time January 4 comes around.
Ok... so what have we learned here?
Causative factors:
1. Less energy expenditure (less movement)
2. More energy consumption (more food)
The Solution?
1. Although for some in practice it seems pretty tough, the solution is really quite simple. Move more!
The type of movement we're talking about is really just enough to get a decent sweat. A brisk walk after dinner or in the morning before work, or even on your lunch break. Take your dog for out for some exercise while you run or walk. Of course going to the gym is great too, but that takes extra time, so for some it may not be an option.
If this is your idea of taking your dog for a walk... just quit now!
The point is that you have to make a commitment to forming the habit. Without the habit, you won't do it frequently enough for it to make a difference. The 300 calories you'll burn in 20-60 minutes each day (depending on the exercise intensity) is practically impossible to "catch-up" if you only get out twice a week. Even though you can burn off the same number of calories during the exercise if you exercise for long enough on those two sessions, the effect on getting rid of fat will be nearly impossible to match. Remember, the longer you exercise at a time, the more efficient your body becomes. So shorter, more intense activity but more frequently will keep your body relatively inefficient at using calories to get the work done. This is a good thing, since an inefficient machine uses more gas to do the same amount of work.
2. When it comes to eating, being honest with yourself about how you eat is something more people need to work on. I've known so many people who say they don't eat badly, but who I see eating tons of stuff on a regular basis that I would only eat on my cheat days.
Draw The Line
I call it drawing the line. For me, I'll eat big at Thanksgiving. But folks, we don't have Thanksgiving "holidays", we have "Thanksgiving". It's one day only! Yes, I know there's leftovers, but that's fine. I'll consent to a day or two of eating some additional leftovers. This brings up the calorie intake, but it won't do anything to you long term if you draw the line at 3 days... Thanksgiving, and two days of leftovers. After that, I return to my normal eating habits. And they pretty much stay that way until Christmas. Which for me as I say is December 20th until January 4th. That's a whole two weeks, of delicious, yummy, anything goes.
If you can draw the line and not cross it, and form some good exercise habits, you won't end up with 10-15 lbs of fat to lose come January.
But if you do have some fat to lose, don't make resolutions to train 2 hours a day and eat 1200 calories a day to lose it in just 6 days, instead, work your way backward. Move more (300 calories of expenditure) and eat a little less (300 calories less to burn off), and a couple months will go by and you'll be back in shape.
Put it this way folks, 3 months will go by regardless of what you do, and when you get there, either you'll still have your "holiday" fat, or you won't. If you've been unsuccessful in the past with lofty goals of losing it faster (as the media and supplement industry so push on us), then why not try something different. Pick small changes that you can apply consistently and when those 3 months have come and gone, only you'll know it took 3 months... everyone else will just be impressed!
Of course so will you!
Here's to small but consistent changes for 2009!
:)
Shane
Tuesday, December 9, 2008
How to Build Your Chest...
Q: I've been really pushing my bench press for the past 6 months, and I've made pretty good strength gains but my chest hasn't grown much? What can I do?
A: This is a common complaint that I have heard frequently. Often when someone is able to make good strength gains and yet their chest still remains largely undeveloped to any significant degree, a certain genetic predisposition can exist which makes it pretty hard.
One of the things to look for is bigger shoulders and big arms. If this is you, then the way your muscles and skeleton are put together, when you train the stress falls primarily along the muscles of your arms. People in this situation generally have very little difficulty building up their arms. But their chest and back muscles generally seem to lag far behind.
In cases like this, exercise selection and exercise order become extremely important. Bench press, while it can remain part of your training arsenal, should be left for strength phases. For you folk, the bench press will likely never do anything to help you build your chest.
Dumbbell work, presses, and flyes will both provide significantly greater recruitment of the pectoral muscles than the bench press will. So these exercises along with other isolation movements such as cable crossovers will allow you to strongly recruit the pecs, which is ultimately required for growth.
Next you have to put them together into an intelligently planned training program.
Lets presume you're following a three day a week, full body program, or a four day a week, split routine.
With three training days per week, you'll want to be sure that at least two of your training days have a good section of chest work. With four days per week, again, at least two training days should have significant chest work in order to really get the chest to grow.
Here's a sample chest training that could fit in with the rest of your training template:
Flat dumbbell press 4x5
work up slowly with low reps until you reach a weight heavy enough that it's a challenge for 5 reps, but make sure it's not too heavy for you to get all four sets with good form.
Dips 3x8
Again, start off with your bodyweight, and as you're able, add weight with chains or by attaching a plate with a small chain and weight belt. Be certain to lean forward on this exercise as it facilitates the contraction of the pecs.
Cable crossovers 3x12
Make sure you get a good stretch on each rep and a full contraction at the peak position.
Starting off with sets of five allows us to get a decent weight which recruits some of the bigger fast twitch fibres which have the greatest potential for growth. Next we hit dips for sets of 8. With 8 reps we're getting into some of the more glycolitic fibers, and finally with the cable crossovers, at 12 reps, we're thoroughly fatiguing everything else.
Each week try to make an increase in how much weight you can use for good form. As part of your whole program, every 4-5 weeks should be an easier week where you drop the weight and the overall volume. This just allows for better recovery. When you get back into it the following week, you'll appreciate the reduced week.
Additionally, depending on your training age (how long you've been training) you can vary the rep ranges for each exercise from week to week or every 2nd or 3rd week or after each reduced week. Of course, keeping the general structure is adivsed... I don't think I have to say it, but cable crossovers aren't very useful at sets of 5 reps. Likewise, dumbbell presses become less useful going much higher than 10 reps. Each type of exercise has it's preferred repetition range and place in a program.
So give this post a re-read, and then hit the gym and give it your best! I think you'll notice an immediate difference in the way your muscles feel during the workout. That "feeling" is what's required for growth. Significant fatigue!
Numbers Never Lie!
:)
Shane
A: This is a common complaint that I have heard frequently. Often when someone is able to make good strength gains and yet their chest still remains largely undeveloped to any significant degree, a certain genetic predisposition can exist which makes it pretty hard.
One of the things to look for is bigger shoulders and big arms. If this is you, then the way your muscles and skeleton are put together, when you train the stress falls primarily along the muscles of your arms. People in this situation generally have very little difficulty building up their arms. But their chest and back muscles generally seem to lag far behind.
In cases like this, exercise selection and exercise order become extremely important. Bench press, while it can remain part of your training arsenal, should be left for strength phases. For you folk, the bench press will likely never do anything to help you build your chest.
Dumbbell work, presses, and flyes will both provide significantly greater recruitment of the pectoral muscles than the bench press will. So these exercises along with other isolation movements such as cable crossovers will allow you to strongly recruit the pecs, which is ultimately required for growth.
Next you have to put them together into an intelligently planned training program.
Lets presume you're following a three day a week, full body program, or a four day a week, split routine.
With three training days per week, you'll want to be sure that at least two of your training days have a good section of chest work. With four days per week, again, at least two training days should have significant chest work in order to really get the chest to grow.
Here's a sample chest training that could fit in with the rest of your training template:
Flat dumbbell press 4x5
work up slowly with low reps until you reach a weight heavy enough that it's a challenge for 5 reps, but make sure it's not too heavy for you to get all four sets with good form.
Dips 3x8
Again, start off with your bodyweight, and as you're able, add weight with chains or by attaching a plate with a small chain and weight belt. Be certain to lean forward on this exercise as it facilitates the contraction of the pecs.
Cable crossovers 3x12
Make sure you get a good stretch on each rep and a full contraction at the peak position.
Starting off with sets of five allows us to get a decent weight which recruits some of the bigger fast twitch fibres which have the greatest potential for growth. Next we hit dips for sets of 8. With 8 reps we're getting into some of the more glycolitic fibers, and finally with the cable crossovers, at 12 reps, we're thoroughly fatiguing everything else.
Each week try to make an increase in how much weight you can use for good form. As part of your whole program, every 4-5 weeks should be an easier week where you drop the weight and the overall volume. This just allows for better recovery. When you get back into it the following week, you'll appreciate the reduced week.
Additionally, depending on your training age (how long you've been training) you can vary the rep ranges for each exercise from week to week or every 2nd or 3rd week or after each reduced week. Of course, keeping the general structure is adivsed... I don't think I have to say it, but cable crossovers aren't very useful at sets of 5 reps. Likewise, dumbbell presses become less useful going much higher than 10 reps. Each type of exercise has it's preferred repetition range and place in a program.
So give this post a re-read, and then hit the gym and give it your best! I think you'll notice an immediate difference in the way your muscles feel during the workout. That "feeling" is what's required for growth. Significant fatigue!
Numbers Never Lie!
:)
Shane
Monday, November 3, 2008
2008 Ottawa & Eastern Ontario Bodybuilding, Fitness, and Figure Championships
On Saturday I had a client, Lysa Gubbels compete at the Eastern Ontario Figure competition.
Congratulations need to go out to Lysa. I'm not sure of the final placings, although she didn't make the top 3. This competition was very difficult, there were over 40 girls in the competition, and there were 6 girls in her class.
Regardless of the final placings, Lysa looked better this year than she has ever before.
Lysa trained for this competition over the past year following a couple different programs that I'd planned out for her. She dieted for a solid 5 months on a very difficult macronutrient and calorie rotation diet.
Here's a few pics so you can see for yourself.
Lysa pics 1
Lysa pics 2
Thanks to Blair Gable Photography for really capturing Lysa's physique so perfectly with his lens!
Once pics are posted on the Ontario Physique Association website I will post a link to them.
:)
Shane
Congratulations need to go out to Lysa. I'm not sure of the final placings, although she didn't make the top 3. This competition was very difficult, there were over 40 girls in the competition, and there were 6 girls in her class.
Regardless of the final placings, Lysa looked better this year than she has ever before.
Lysa trained for this competition over the past year following a couple different programs that I'd planned out for her. She dieted for a solid 5 months on a very difficult macronutrient and calorie rotation diet.
Here's a few pics so you can see for yourself.
Lysa pics 1
Lysa pics 2
Thanks to Blair Gable Photography for really capturing Lysa's physique so perfectly with his lens!
Once pics are posted on the Ontario Physique Association website I will post a link to them.
:)
Shane
Thursday, October 30, 2008
Smart Breakfast...
My clients often ask me what I eat for breakfast so I thought I'd post it on my blog for all my online viewers to see as well.
I "heat-up" in the microwave 1 cup of organic oats with about 1/2 cup - 2/3 cup 2% organic milk.
Add 1 scoop plain protein powder (about 25g protein in a 30g scoop) I use Isopro by Precision Nutrition.
Add 1 tbsp Udo's Oil Blend
Add 2 heaping tbsp ground flax seeds*
Add 1 semi-heaping tbsp ground pumpkin seeds*
Add 1 semi-heaping tbsp ground sunflower seeds*
Add 1 sliced banana
Add 1/2 cup thawed frozen raspberries (Either Europe's Best or Presidents Choice brand)
Add 1 or 2 packets Stevia
Add 2/3 cup Liberte organic plain 2% yogurt
Mix it all together and presto.. that's my breakfast every morning.
Yes this is a whole lot to eat and it weighs in around 1200kcal. It's about 30% protein, 50% carbs, and about 20% fat. It takes me all of 3 minutes to prepare every morning, and only another 5 minutes to eat it.
So there's absolutely no excuse to not get a good breakfast!
You might think that 1200kcal is too much for you, and it very well may be, so just multiply the amounts of each food item by .25, .33, .5, .66, or .75 to get 1/4, 1/3, 1/2, 2/3, or 3/4 of the portion.
One of those amounts will probably be perfect for just about everyone.
The best thing about it is that you'll have loads of energy all the way through until noon, based on an 8am or 9am breakfast. I usually eat this between 5am and 7am depending on when I have my first client of the day, and I'm guaranteed a good 3-4 hours before I get hungry again.
Enjoy!
:)
Shane
I "heat-up" in the microwave 1 cup of organic oats with about 1/2 cup - 2/3 cup 2% organic milk.
Add 1 scoop plain protein powder (about 25g protein in a 30g scoop) I use Isopro by Precision Nutrition.
Add 1 tbsp Udo's Oil Blend
Add 2 heaping tbsp ground flax seeds*
Add 1 semi-heaping tbsp ground pumpkin seeds*
Add 1 semi-heaping tbsp ground sunflower seeds*
Add 1 sliced banana
Add 1/2 cup thawed frozen raspberries (Either Europe's Best or Presidents Choice brand)
Add 1 or 2 packets Stevia
Add 2/3 cup Liberte organic plain 2% yogurt
Mix it all together and presto.. that's my breakfast every morning.
Yes this is a whole lot to eat and it weighs in around 1200kcal. It's about 30% protein, 50% carbs, and about 20% fat. It takes me all of 3 minutes to prepare every morning, and only another 5 minutes to eat it.
So there's absolutely no excuse to not get a good breakfast!
You might think that 1200kcal is too much for you, and it very well may be, so just multiply the amounts of each food item by .25, .33, .5, .66, or .75 to get 1/4, 1/3, 1/2, 2/3, or 3/4 of the portion.
One of those amounts will probably be perfect for just about everyone.
The best thing about it is that you'll have loads of energy all the way through until noon, based on an 8am or 9am breakfast. I usually eat this between 5am and 7am depending on when I have my first client of the day, and I'm guaranteed a good 3-4 hours before I get hungry again.
Enjoy!
:)
Shane
Tuesday, October 28, 2008
1RM Testing Protocols
Often a training program will require you to lift a certain percentage of your 1RM. The program may not list the 1RM part.. but if there are percentages given it is implicit that they are of your 1RM.
What is a 1RM?
1 RM stands for 1 Repetition Maximum. It is the most weight one can possibly lift for one repetition without compromising correct exercise technique.
When training for maximum size and strength, 80% of lifts should fall in the 70%-85% range. Ten percent should fall above, and ten percent should fall below. When too many lifts are attempted above the 85% range, over time strength will decrease as the nervous system does not recover sufficiently over time.
So it is a useful thing to know, and testing it is not too difficult.
** BE CERTAIN TO HAVE A SPOTTER FOR ANY LIFTS ATTEMPTED FOR JUST 1 REP **
** REST A FULL 1-3 MINUTES BETWEEN EACH SET **
If you have have been training regularly for more than 6 months and your technique is good, you can safely perform a 1RM test. If not, a 3RM-6RM test will give us an approximate 1RM that you can use to plan your training.
To test your 1RM, set yourself up with about 20-30 minutes of time. Start off with some easy calisthenics or light cardio for just 5 minutes to help increase your core temperature.
Then get yourself over to your exercise of choice and go through your set-up, practicing all elements of technique very carefully with just an unloaded 45 lb bar.
At this point you will do the following loading scheme to prepare yourself for your 1RM test.
You may do a few lighter warm-up sets if you feel you need to, but keep the reps to 5 or below.
Take the unloaded bar and add approximately 10 pounds to each side of the bar and do 5 reps.
Add 10 lbs per side and do 4 reps
Add 10 lbs per side and do 3 reps
Add 10 lbs per side and do 2 reps
Add 10 lbs per side and do 1 rep
Continue adding weight in 10 lb increments until you feel you are getting close to your 1RM.
At this point if you are not sure you can add another 10 lbs to each side, add 5 lbs to each side and do one rep.
If you are successful, decide whether or not another 5 lbs per side will be possible, if you are unsure, add 2.5 lbs per side and make an attempt at 1 rep. If you are unsuccessful then your 1RM = the last weight you successfully lifted.
If you are successful go up by 2.5 lbs again per side and make an attempt.
Continue this type of step-wise progression until you fail at an attempt.
If you are a beginner, and depending on your body size, you may find increases of between 2.5-10 pounds per side are sufficient to get you up to your 1RM weight within 3-7 sets. If you're a more seasoned lifter, you may find increases of 5-20 lbs per side will get you there in 3-7 sets.
If you are an advanced lifter, you may find increases of 10-45 lbs per side will get you there in 5-9 sets.
In fact, the number of sets is not predetermined, but rather useful for helping your nervous system prepare for subsequent heavier loading. So don't try to get up to your 1RM with too few sets. Of course if you're an experienced lifter, don't use too small of a jump between sets or you'll be there all day before you get up to your 1RM.
Example 1. :
A 225 lb guy with a training age of 5 years has benched 275 lbs for 3 reps in the past, but hasn't lifted weights in 6 months. To test his 1RM, he might follow the following protocol.
45 (empty bar) x 5
135x5
185x4
205x3
225x1
245x1
265x1
275x1 (Just barely made it)
So although he could try to do 280, because he only barely made 275, its probably wise to just leave it at 275 as his 1RM.
Example 2. :
A 135 lb woman has been training for just over a year. She's going to start a new program which requires a 1RM. Her best bench press thus far has been 95 lbs for 5 reps.
Her 1RM protocol might look like this:
45x5
65x3
75x2
85x1
95x1
105x1
110x1
115x1 (fails the attempt)
So her best 1RM is 110 lbs.
If you are a complete novice, attempting a 1RM can put too much strain on the ligaments and tendons, as well as unnecessary stress on the nervous system. For novices, a 3RM-6RM test is a better choice.
To do this type of test you follow similar protocols...
Example 3. :
A 145 lb guy, slim build wants to start a program where he needs to know his 1RM.
We'll test him with a weight that is comfortable enough that it feels safe, and yet he can strain a bit against it.
First we try the bar, and he finds it ok and does 5 reps. Then we move up by 10 lbs total. We do four reps and stop him there as it looks as though he could do a few more. We add another 10 lbs total, and again stop him at 3 reps. We add another 10 lbs and yet again stop him at 3 reps. Finally we add another 10 lbs and this time he seems pretty shaky... so we'll see how he looks at 3 reps. He hits 3 reps and appears to be able to possibly do one more. He attempts a fourth rep and is successful. A fifth rep is tried, but his spotter has to help him complete the rep.
Here it is again:
45x5
55x4
65x3
75x3
85x4 (the fifth rep required help)
So this means that his 4RM is with 85 lbs.
We now take this and reference approximately where he is on the chart:
1RM = 100%
2RM = 95%
3RM = 92%
4RM = 90%
5RM = 87%
6RM = 85%
7RM = 83%
8RM = 80%
9RM = 78%
10RM = 75%
You can go lower following approximately the same pattern, but below 6RM the accuracy
starts to fall off.
Interestingly, women tend to have a higher strength endurance than men, so women will usually be able to do more repetitions with a given percentage of their 1RM than men.
So if he managed 4 repetitions at 85 lbs, this represents approximately 90% of his 1RM. Dividing 85 by 90% we get 94.44 lbs.. or rounding it off to 95 lbs (easiest for weight selection).
I hope this sheds some light on RM testing and how to apply it safely.
What is a 1RM?
1 RM stands for 1 Repetition Maximum. It is the most weight one can possibly lift for one repetition without compromising correct exercise technique.
When training for maximum size and strength, 80% of lifts should fall in the 70%-85% range. Ten percent should fall above, and ten percent should fall below. When too many lifts are attempted above the 85% range, over time strength will decrease as the nervous system does not recover sufficiently over time.
So it is a useful thing to know, and testing it is not too difficult.
** BE CERTAIN TO HAVE A SPOTTER FOR ANY LIFTS ATTEMPTED FOR JUST 1 REP **
** REST A FULL 1-3 MINUTES BETWEEN EACH SET **
If you have have been training regularly for more than 6 months and your technique is good, you can safely perform a 1RM test. If not, a 3RM-6RM test will give us an approximate 1RM that you can use to plan your training.
To test your 1RM, set yourself up with about 20-30 minutes of time. Start off with some easy calisthenics or light cardio for just 5 minutes to help increase your core temperature.
Then get yourself over to your exercise of choice and go through your set-up, practicing all elements of technique very carefully with just an unloaded 45 lb bar.
At this point you will do the following loading scheme to prepare yourself for your 1RM test.
You may do a few lighter warm-up sets if you feel you need to, but keep the reps to 5 or below.
Take the unloaded bar and add approximately 10 pounds to each side of the bar and do 5 reps.
Add 10 lbs per side and do 4 reps
Add 10 lbs per side and do 3 reps
Add 10 lbs per side and do 2 reps
Add 10 lbs per side and do 1 rep
Continue adding weight in 10 lb increments until you feel you are getting close to your 1RM.
At this point if you are not sure you can add another 10 lbs to each side, add 5 lbs to each side and do one rep.
If you are successful, decide whether or not another 5 lbs per side will be possible, if you are unsure, add 2.5 lbs per side and make an attempt at 1 rep. If you are unsuccessful then your 1RM = the last weight you successfully lifted.
If you are successful go up by 2.5 lbs again per side and make an attempt.
Continue this type of step-wise progression until you fail at an attempt.
If you are a beginner, and depending on your body size, you may find increases of between 2.5-10 pounds per side are sufficient to get you up to your 1RM weight within 3-7 sets. If you're a more seasoned lifter, you may find increases of 5-20 lbs per side will get you there in 3-7 sets.
If you are an advanced lifter, you may find increases of 10-45 lbs per side will get you there in 5-9 sets.
In fact, the number of sets is not predetermined, but rather useful for helping your nervous system prepare for subsequent heavier loading. So don't try to get up to your 1RM with too few sets. Of course if you're an experienced lifter, don't use too small of a jump between sets or you'll be there all day before you get up to your 1RM.
Example 1. :
A 225 lb guy with a training age of 5 years has benched 275 lbs for 3 reps in the past, but hasn't lifted weights in 6 months. To test his 1RM, he might follow the following protocol.
45 (empty bar) x 5
135x5
185x4
205x3
225x1
245x1
265x1
275x1 (Just barely made it)
So although he could try to do 280, because he only barely made 275, its probably wise to just leave it at 275 as his 1RM.
Example 2. :
A 135 lb woman has been training for just over a year. She's going to start a new program which requires a 1RM. Her best bench press thus far has been 95 lbs for 5 reps.
Her 1RM protocol might look like this:
45x5
65x3
75x2
85x1
95x1
105x1
110x1
115x1 (fails the attempt)
So her best 1RM is 110 lbs.
If you are a complete novice, attempting a 1RM can put too much strain on the ligaments and tendons, as well as unnecessary stress on the nervous system. For novices, a 3RM-6RM test is a better choice.
To do this type of test you follow similar protocols...
Example 3. :
A 145 lb guy, slim build wants to start a program where he needs to know his 1RM.
We'll test him with a weight that is comfortable enough that it feels safe, and yet he can strain a bit against it.
First we try the bar, and he finds it ok and does 5 reps. Then we move up by 10 lbs total. We do four reps and stop him there as it looks as though he could do a few more. We add another 10 lbs total, and again stop him at 3 reps. We add another 10 lbs and yet again stop him at 3 reps. Finally we add another 10 lbs and this time he seems pretty shaky... so we'll see how he looks at 3 reps. He hits 3 reps and appears to be able to possibly do one more. He attempts a fourth rep and is successful. A fifth rep is tried, but his spotter has to help him complete the rep.
Here it is again:
45x5
55x4
65x3
75x3
85x4 (the fifth rep required help)
So this means that his 4RM is with 85 lbs.
We now take this and reference approximately where he is on the chart:
1RM = 100%
2RM = 95%
3RM = 92%
4RM = 90%
5RM = 87%
6RM = 85%
7RM = 83%
8RM = 80%
9RM = 78%
10RM = 75%
You can go lower following approximately the same pattern, but below 6RM the accuracy
starts to fall off.
Interestingly, women tend to have a higher strength endurance than men, so women will usually be able to do more repetitions with a given percentage of their 1RM than men.
So if he managed 4 repetitions at 85 lbs, this represents approximately 90% of his 1RM. Dividing 85 by 90% we get 94.44 lbs.. or rounding it off to 95 lbs (easiest for weight selection).
I hope this sheds some light on RM testing and how to apply it safely.
Saturday, October 25, 2008
Marketing Sold to You as Science...
I just replied to an email sent to me from a client who wanted to know whether or not a certain whey protein product was a good product to buy. My client sent me the following link to the product...
http://www.livepurehealth.ca/store/product.php?productid=16584
There is nothing wrong with this product, and very likely it does have much faster absorption rates as they claim than any other whey protein product on the market. However, will this product produce any different results to your body if you use it versus any other whey protein product? I highly doubt it. If there were ever to be any well planned and controlled independent study done to compare the two on their effects on the body, undoubtedly there would be differences in various absorption rates and blood levels of proteins etc... over time, but I can almost guarantee that over a 6 or 8 week period or whichever study period they chose, there would be virtually no difference in how the body looked or performed athletically.
But there is one difference in particular between this product, and similar fast absorbing whey protein isolate products and other whey protein products that also contain concentrates, hydrosylates, caseinates, and a variety of other protein sources....
THE COST!!!
The above product lists for just under $120 for an 8 lb tub. Whereas you can buy an equally effective (at producing changes to body composition and strength and fat loss) whey protein product in the $60-$80 range. Personally, I buy the Optimum Nutrition product called 100% Whey Gold Standard because of the $79 price, and I usually get a frequent buyer discount and they give it to me for between $65-$70.
So... if all other things are held equal... do you want to spend twice as much money for a product than you need to? Neither do I.
This is not a knock on this particular product or the company that produces it, but just an info piece about how you don't need the highest quality protein powder to make the best possible progress with your training and body re-composition goals!
If you are desperately searching for something to help you make better progress, as always, I suggest a critical look at your diet--we all eat stuff we know we shouldn't--and your training plan.
Most people don't train nearly hard enough or frequently enough, or with enough consistency to achieve the kind of results they seek. So start there, and put the time in at the gym with an intelligently planned workout, and don't look for gimmicky products to try to make up for lack of discipline when it comes to bad eating and training habits!
If you aren't sure what a well planned out training program for you should be, there's tons of great reading material in my blog archives as well as in the links section of my blog to some of the other great trainers in the industry.
Additionally, if you do want some personal guidance, don't hesitate to contact me directly at shane@spectrumfitness.ca
Yours... under the bar,
:)
Shane
http://www.livepurehealth.ca/store/product.php?productid=16584
There is nothing wrong with this product, and very likely it does have much faster absorption rates as they claim than any other whey protein product on the market. However, will this product produce any different results to your body if you use it versus any other whey protein product? I highly doubt it. If there were ever to be any well planned and controlled independent study done to compare the two on their effects on the body, undoubtedly there would be differences in various absorption rates and blood levels of proteins etc... over time, but I can almost guarantee that over a 6 or 8 week period or whichever study period they chose, there would be virtually no difference in how the body looked or performed athletically.
But there is one difference in particular between this product, and similar fast absorbing whey protein isolate products and other whey protein products that also contain concentrates, hydrosylates, caseinates, and a variety of other protein sources....
THE COST!!!
The above product lists for just under $120 for an 8 lb tub. Whereas you can buy an equally effective (at producing changes to body composition and strength and fat loss) whey protein product in the $60-$80 range. Personally, I buy the Optimum Nutrition product called 100% Whey Gold Standard because of the $79 price, and I usually get a frequent buyer discount and they give it to me for between $65-$70.
So... if all other things are held equal... do you want to spend twice as much money for a product than you need to? Neither do I.
This is not a knock on this particular product or the company that produces it, but just an info piece about how you don't need the highest quality protein powder to make the best possible progress with your training and body re-composition goals!
If you are desperately searching for something to help you make better progress, as always, I suggest a critical look at your diet--we all eat stuff we know we shouldn't--and your training plan.
Most people don't train nearly hard enough or frequently enough, or with enough consistency to achieve the kind of results they seek. So start there, and put the time in at the gym with an intelligently planned workout, and don't look for gimmicky products to try to make up for lack of discipline when it comes to bad eating and training habits!
If you aren't sure what a well planned out training program for you should be, there's tons of great reading material in my blog archives as well as in the links section of my blog to some of the other great trainers in the industry.
Additionally, if you do want some personal guidance, don't hesitate to contact me directly at shane@spectrumfitness.ca
Yours... under the bar,
:)
Shane
Sunday, October 12, 2008
What I'm thankful for this Thanksgiving!
Every Thanksgiving when our family gets together for dinner, we sit around the dinner table and take turns saying what we're thankful for. Today I had the privilege to be at two Thanksgiving get-togethers, one a brunch and one at dinner.
Even though we do this each year, as always if I have to go first I have a hard time thinking of things other than the obvious. Luckily this year many people went ahead of me, so I was able to get a few good ideas from listening to what other people were thankful for. I heard some pretty thoughtful things today that really impressed upon me about the quality of people around me.
I heard one person speak about how much they've learned from their partner about seeking out the goodness in other people, and how thankful they were for that.
I heard another person speak about their thankfulness of being a Canadian Citizen, as they are a landed immigrant. They spoke about how thankful they were about the quality of life here, about how good things are here for them and their family. But this person didn't stop there. They continued on to say that they hoped through their own actions that they were able to give back to Canada and to their family and friends they've made here in Canada as much as they've received.
I heard another person speak about a healed relationship in their family, and how much the quality of their life has improved because of it, and how thankful they are for it, and to the people who influenced them to heal their relationship.
When it came my turn to speak about what I was thankful for, I found it flowed more easily this year than in many previous...
I am blessed, not with perfect parents, but with parents who've learned from any mistakes made. My own parents, divorced now for 20 years, have a wonderful amicable relationship today that makes me proud and very happy for both of them. For this I am truly thankful. It wasn't always this way, but initially through both of their loves for their children, and subsequently for their own self-improvement, they have spoken at length about their path together and apart, and have found a way now as good friends to enjoy life together again as "family".
I am also blessed with a wonderful sister and her family. My own sister and I have previously healed troubles from our childhood, so I am very thankful for the excellent relationship that we both have now.
One of the things that I have noticed in my years as a coach and trainer is that many people who unsuccessfully seek to change their body are often people who have unhealed relationships in their lives. Whether it is with a mother, a father, brother or sister, even a best friend, an unhealed relationship can often prevent someone from achieving their own enlightenment.
Family and very close friends are supposed to help us develop to our potential through the interactions that we have with them. But when these relationships fail or are dulled or hindered, so is the development that they are supposed to help us with. So it is very difficult to reach true happiness and success in one's life, without first healing the relationships.
This may be hard to grasp for some, but more likely it is that some people don't want to accept that they may have played a part in a failed or unhealed relationship. It takes a lot of courage to recognize and admit to being a part of the problem in a relationship. But taking that step and making the effort to resolve past issues is a HUGE part of becoming someone who truly feels that they deserve to be happy.
Once you truly feel like you deserve to be happy, it's a heck of a lot easier to take the necessary steps to become happy! (and to do what your trainer tells you to!! ;)
I have worked with people who wanted to change so much, but had unresolved family issues, issues from childhood that have held them back to the point where they truly felt as though they didn't deserve to be happy. Subsequent to healing the relationship, they didn't beat themself up anymore. This made making the choices of healthy eating and regular exercise so much easier.
So one of the things I realize now that I am so very thankful for is having learned about the power of healing relationships that have old scars. In my own life I have witnessed it, helped friends, clients, and family do this, and when I see the results of it, hardly anything could make me happier.
Finally, I am thankful to have my wonderful wife Tanya, who is the first person to show me scars in my own life that needed to be healed. Without her I may not have become the person I am today.
When we bought our house, I knew I wanted to put a private training studio in my basement, so I had the basement built with 9 foot ceilings and an entrance to the basement from outside. I wasn't sure when I would actually set up the private studio, but at Tanya's urging, I did it earlier this year. And thank God I listened to her. With the fires at 275 Bank Street, and Trueform's and my private studio downtown's temporary closure I would have been in big financial trouble. But because of Tanya's urging me to build my new studio here at our house, I've been able to serve the majority of my clients here.
And if that's not enough to be thankful for, I'm thankful for the gift that we have and are still to fully receive, the gift of a baby girl, that we are due to have on Feb. 14th.
So these are all the things that I am thankful for today. I'm sure there are others I haven't mentioned but this is lots for this year!
I hope you, my clients, and online readers are all healthy, happy, and enjoying a big turkey induced sleep as I will be shortly!
Happy Thanksgiving!
:)
Shane
Even though we do this each year, as always if I have to go first I have a hard time thinking of things other than the obvious. Luckily this year many people went ahead of me, so I was able to get a few good ideas from listening to what other people were thankful for. I heard some pretty thoughtful things today that really impressed upon me about the quality of people around me.
I heard one person speak about how much they've learned from their partner about seeking out the goodness in other people, and how thankful they were for that.
I heard another person speak about their thankfulness of being a Canadian Citizen, as they are a landed immigrant. They spoke about how thankful they were about the quality of life here, about how good things are here for them and their family. But this person didn't stop there. They continued on to say that they hoped through their own actions that they were able to give back to Canada and to their family and friends they've made here in Canada as much as they've received.
I heard another person speak about a healed relationship in their family, and how much the quality of their life has improved because of it, and how thankful they are for it, and to the people who influenced them to heal their relationship.
When it came my turn to speak about what I was thankful for, I found it flowed more easily this year than in many previous...
I am blessed, not with perfect parents, but with parents who've learned from any mistakes made. My own parents, divorced now for 20 years, have a wonderful amicable relationship today that makes me proud and very happy for both of them. For this I am truly thankful. It wasn't always this way, but initially through both of their loves for their children, and subsequently for their own self-improvement, they have spoken at length about their path together and apart, and have found a way now as good friends to enjoy life together again as "family".
I am also blessed with a wonderful sister and her family. My own sister and I have previously healed troubles from our childhood, so I am very thankful for the excellent relationship that we both have now.
One of the things that I have noticed in my years as a coach and trainer is that many people who unsuccessfully seek to change their body are often people who have unhealed relationships in their lives. Whether it is with a mother, a father, brother or sister, even a best friend, an unhealed relationship can often prevent someone from achieving their own enlightenment.
Family and very close friends are supposed to help us develop to our potential through the interactions that we have with them. But when these relationships fail or are dulled or hindered, so is the development that they are supposed to help us with. So it is very difficult to reach true happiness and success in one's life, without first healing the relationships.
This may be hard to grasp for some, but more likely it is that some people don't want to accept that they may have played a part in a failed or unhealed relationship. It takes a lot of courage to recognize and admit to being a part of the problem in a relationship. But taking that step and making the effort to resolve past issues is a HUGE part of becoming someone who truly feels that they deserve to be happy.
Once you truly feel like you deserve to be happy, it's a heck of a lot easier to take the necessary steps to become happy! (and to do what your trainer tells you to!! ;)
I have worked with people who wanted to change so much, but had unresolved family issues, issues from childhood that have held them back to the point where they truly felt as though they didn't deserve to be happy. Subsequent to healing the relationship, they didn't beat themself up anymore. This made making the choices of healthy eating and regular exercise so much easier.
So one of the things I realize now that I am so very thankful for is having learned about the power of healing relationships that have old scars. In my own life I have witnessed it, helped friends, clients, and family do this, and when I see the results of it, hardly anything could make me happier.
Finally, I am thankful to have my wonderful wife Tanya, who is the first person to show me scars in my own life that needed to be healed. Without her I may not have become the person I am today.
When we bought our house, I knew I wanted to put a private training studio in my basement, so I had the basement built with 9 foot ceilings and an entrance to the basement from outside. I wasn't sure when I would actually set up the private studio, but at Tanya's urging, I did it earlier this year. And thank God I listened to her. With the fires at 275 Bank Street, and Trueform's and my private studio downtown's temporary closure I would have been in big financial trouble. But because of Tanya's urging me to build my new studio here at our house, I've been able to serve the majority of my clients here.
And if that's not enough to be thankful for, I'm thankful for the gift that we have and are still to fully receive, the gift of a baby girl, that we are due to have on Feb. 14th.
So these are all the things that I am thankful for today. I'm sure there are others I haven't mentioned but this is lots for this year!
I hope you, my clients, and online readers are all healthy, happy, and enjoying a big turkey induced sleep as I will be shortly!
Happy Thanksgiving!
:)
Shane
Monday, October 6, 2008
The Secret Finally Revealed... There is no Secret!
Hey Shane... Finally taking the time to draft up a couple of questions for you :) I've got more and will shoot them off when I have time!! Thanks for the tips!
Q1. Overdoing it on Supplements?
I've been taking a creatine based cell volumizing product along with a NOX pre-workout mix for over and month now. I started a dedicated workout regiment about 5 months ago and have been seeing some pretty amazing results since starting the supplements. Chest press three-rep max up almost 30% with similar results for squats for example. Now that the containers are almost empty I'm contemplating buying more. My question is: Is it safe to take these supplements over a prolonged period of time? Is it best to give them a break for a while and come back to them? I've heard there's a link between creatine and cancer, is that true?
A1: I sure hope there's no link to creatine and cancer or we're all doomed as every cell of our bodies naturally produces creatine. And there's an exhausting amount of research out there on creatine and nothing has linked it to cancer in any review I have read (and I've read lots!). Most research is done using certain doses that are known to be effective for promoting the products' benefits, and these studies do not show creatine to cause cancer. However, take enough of anything and it's possible right? Cancers are being shown to often be the result of irritated, inflammed tissues. So consuming too much of anything could provoke irritation and inflammation. So I think the key is to look at safety issues within normal consumption ranges.
A good example is Aspartame. This product is made out to be the Devil by some, and while I don't think it's "good" for you, having a scoop of protein powder in your shake isn't going to make you sick or cause you to get cancer. BUT... have a scoop of protein in your oats for breakfast, drink sugar free Crystal Light, chew sugar free gum, drink diet Coke, have multiple low-carb protein bars, and more protein shakes... all foods often containing Aspartame, and you could be setting yourself up for some major problems down the road.
I think a good dose of common sense prevails just as much in this case as always!
Going back to the safety of long-term consumption of the NOX product you are using. Without reading the whole ingredient list, I can only comment to the two ingredients you mention. The creatine and the nox component.
Creatine has been evaluated in depth in many studies and on otherwise healthy people, even long-term use up to 21 months has not shown to change any blood or urine markers of health in normal doses between users and non-users.
I've listed just one resource here, but a quick search of Pubmed will find you many more.
Resource: http://tinyurl.com/3sk5kd
As for the NOX component of the product. Most likely it is some form of the amino acid arginine. Arginine has been shown for decades to cause an increase in the release of Growth Hormone. But only at doses far to high to be given orally. Oral doses of 22+g/day are needed (and more like 30g and 40g to see some statistically significant figures). However, doses higher than 10g/day are generally not tolerated orally. So the studies use IV methods of delivering the arginine.
So as of late unscrupulous (which means basically all of them) nutritional supplement companies have been pushing another of Arginine's effects, and that is to raise Nitric Oxide levels. The thinking is that since Nitric Oxide is a vasodilator, taking something (Arginine) that will increase the Nitric Oxide and subsequent vasodilation, means more blood flow and more nutrients reaching the muscles which will lead to greater muscle pumps and muscle growth.
Firstly, the only studies where Arginine supplementation actually increased Nitric Oxide production, again, were in studies where people received massive IV doses of Arginine. Far more than would be orally tolerable. Other studies using "time-released" Arginine, as labeled by the supplement company selling the product, showed ZERO time-release effect.
So unfortunately the NOX part of the product you're consuming scores a MASSIVE ZERO in terms of being beneficial in any way. But the effect you felt IS real, and is very likely the result of a big 1-2 punch that comes from the creatine in the product and the placebo effect.
So should you consider continuing with supplementing your training? YES... but should you use the same product? Likely no. I would pick up a Creatine Monohydrate product from Ultimate Nutrition, Prolab, or Optimum Nutrition. These three manufacturers provide a standalone creatine monohydrate product that will give you awesome bang for your buck.
While there is very little safety issue with long-term use of Creatine Monohydrate, you will notice over time that it doesn't seem to work as well and this is generally caused by creatine transporter down-regulation. It just means that the longer you have higher concentrations of intracellular creatine, the fewer transporters the cell puts out to bring in more creatine. So my suggestion is to cycle off creatine every couple months for a good 3-4 weeks to give your system time to reset.
2. Is There a Secret to Reducing Belly Fat??
I've been crushing my abs at the gym lately, working them daily and getting to the point where they're starting to pop. Is there a clear-cut secret to reducing belly fat? When it comes to cardio I hear mixed opinions, some say train in hard bursts with lower impact in between while others recommend prolonged sessions at an optimum "fat burn" heart rate that's barely above resting. Your thoughts?
What about diet? Are carbs the evil culprit or the scapegoat? What about foods that are capable of helping you metabolize fat, do they exist?
A2: The laws of physics apply here. If you burn more calories than you consume, you lose bodymass. Where the bodymass comes from depends on a number of factors. If you do the long slow cardio that some experts try to have you believe is the only way to lose bodyfat then you will actually oxidize fat to produce energy. This is the "fat-burning" zone. Scientifically it is true, that you do burn fat during your workout when you train this way. I read the science myself and used to be a major proponent of this method, and it does work. But depending on the person, I now believe there is a better method.
The major problem with training in the "fat-burning" zone is that the human body becomes more efficient over time at burning fat, which also means that over time it takes fewer fat calories to do the same amount of work. Additionally, training in the fat-burning zone also improves the body's ability to use intra-muscular fat as an energy source. A situation that doesn't benefit us at all! What we want is subcutaneous fat to be used, and for inefficiency when it comes to how many calories it takes to do work.
Higher intensity cardio training requires energy at a pace far too quickly for fat to supply enough energy. Even though fat has more than twice the calories as carbohydrates gram for gram (9g vs. 4g), the processes that release energy from fat are far too slow to release sufficient energy to fuel high-energy activity. So the slack is made up by burning sugars (carbohydrates or CHO). When CHO is burned for energy, the oxidation processes that release the energy from the bonds do not require oxygen. But the inefficiency of using CHO to produce energy produces a great requirement for recovery processes - which are all highly dependent on oxygen. So we have anaerobic energy production, and aerobic energy recovery processes.
Take a typical 1 hour "fat-burning" workout. An average male will burn around 300 kcal. Of this perhaps 70% is fat, so 210 kcal are fat, which is about 23g of fat. Not very much when you consider that a pound of fat contains 454g of fat. On the other hand, a 20 minute high intensity interval training session may burn about 200 kcal. Of this, perhaps 10% will be fat so 20kcal or just a few grams of fat, and the rest is CHO. So maybe 180 kcal of CHO is used, which is about 45g CHO. At this point it sounds like the fat-burning zone is the clear winner. At the succession of a high intensity interval training session you will notice that you maintain higher levels of respiration and heart-rate possibly for a number of hours after. And even when you don't notice your breathing and heart-rate anymore, your metabolic rate is elevated for often up to 6 or 7 hours after you have finished the exercise. This increased metabolism is caused by the recovery processes that are necessary after very intense exercise.
The difference between how much fat loss occurs during the workout from slow cardio to high intensity seems to favour the slow cardio, but after considering that the balance is usually made up through recovery processes, the shorter time required to do the higher intensity training seems to make it the more appealing option.
I used to be a strong advocate for the slow cardio because of the clear fact that you do burn more fat during slow cardio. That seemed to me to be enough for me to put my belief and name behind this method. However, I'm not one to believe something and never re-consider, re-evaluate, or consider new evidence. Part of what led me to re-evaluate my belief was just the sheer number of people who do lose bodyfat doing the higher intensity work. It's pretty hard to ignore something that obviously works. So digging deeper, the recovery processes, which were largely ignored, yielded the answers.
So at this point.. it should be clear that both work, they work differently, and each way may work better for some people than others. The key is to try one, and if you don't like the result you get, try the other.
A few factors to consider include... obviously diet. If you are consuming more calories than you are burning off, it doesn't really matter what kind of fat-loss training you do. And alcohol calories (7kcal/g vs 9kcal/g for fat and 4kcal/g for CHO) seem to increase fat-storing and fat-producing enzymes, so they're a double-whammy if you're hoping for fat loss.
With carbohydrate and fat intake and in general overall calorie intake unrestricted, it is quite easy to consume the quantity of calories that you burn off during the your workouts. So without imposing some restrictions on food intake losing those last few pounds may be a challenge.
Fat was the first scapegoat, and now it's carbs. All in the name of profit for supplement manufacturers.
Eat foods that don't come in plastic wrappers or boxes. If there's no place to put a health claim on the label, then it's probably good for you.. like a banana or a tomato or oats. When we eat we often begin to feel full but continue to eat because we like the taste of the food. This is probably the biggest mistake you can ever make. If observed and adhered to, stopping eating at the first feeling of fullness can probably reduce your daily calorie intake by up to 20%. Over time this will definitely help you lose bodyfat.
Additionally, while there aren't any foods that specifically really help you metabolize and burn fat, the absence of refined and processed carbs, and too much fruit definitely has a positive effect on helping you metabolize and burn fat.
Remember, carbs are the preferred source of energy for the body. If you give it enough it will do it's best to not use fat at all. So cut back on the carbs and your body will have no choice but to increase fat burning.
I know these are pretty long answers to your questions, but I often feel that a more thorough and detailed answer helps people to understand the more simple answer rather than just believing it because they think I know the answers. With just the simple answer, the next expert comes along and says something contrary and people jump on it. Hopefully with the information I've provided here you'll be able to decipher the next outrageous diet or fat-loss claim from the next well thought out information article with confidence.
Best...
:)
Shane
Q1. Overdoing it on Supplements?
I've been taking a creatine based cell volumizing product along with a NOX pre-workout mix for over and month now. I started a dedicated workout regiment about 5 months ago and have been seeing some pretty amazing results since starting the supplements. Chest press three-rep max up almost 30% with similar results for squats for example. Now that the containers are almost empty I'm contemplating buying more. My question is: Is it safe to take these supplements over a prolonged period of time? Is it best to give them a break for a while and come back to them? I've heard there's a link between creatine and cancer, is that true?
A1: I sure hope there's no link to creatine and cancer or we're all doomed as every cell of our bodies naturally produces creatine. And there's an exhausting amount of research out there on creatine and nothing has linked it to cancer in any review I have read (and I've read lots!). Most research is done using certain doses that are known to be effective for promoting the products' benefits, and these studies do not show creatine to cause cancer. However, take enough of anything and it's possible right? Cancers are being shown to often be the result of irritated, inflammed tissues. So consuming too much of anything could provoke irritation and inflammation. So I think the key is to look at safety issues within normal consumption ranges.
A good example is Aspartame. This product is made out to be the Devil by some, and while I don't think it's "good" for you, having a scoop of protein powder in your shake isn't going to make you sick or cause you to get cancer. BUT... have a scoop of protein in your oats for breakfast, drink sugar free Crystal Light, chew sugar free gum, drink diet Coke, have multiple low-carb protein bars, and more protein shakes... all foods often containing Aspartame, and you could be setting yourself up for some major problems down the road.
I think a good dose of common sense prevails just as much in this case as always!
Going back to the safety of long-term consumption of the NOX product you are using. Without reading the whole ingredient list, I can only comment to the two ingredients you mention. The creatine and the nox component.
Creatine has been evaluated in depth in many studies and on otherwise healthy people, even long-term use up to 21 months has not shown to change any blood or urine markers of health in normal doses between users and non-users.
I've listed just one resource here, but a quick search of Pubmed will find you many more.
Resource: http://tinyurl.com/3sk5kd
As for the NOX component of the product. Most likely it is some form of the amino acid arginine. Arginine has been shown for decades to cause an increase in the release of Growth Hormone. But only at doses far to high to be given orally. Oral doses of 22+g/day are needed (and more like 30g and 40g to see some statistically significant figures). However, doses higher than 10g/day are generally not tolerated orally. So the studies use IV methods of delivering the arginine.
So as of late unscrupulous (which means basically all of them) nutritional supplement companies have been pushing another of Arginine's effects, and that is to raise Nitric Oxide levels. The thinking is that since Nitric Oxide is a vasodilator, taking something (Arginine) that will increase the Nitric Oxide and subsequent vasodilation, means more blood flow and more nutrients reaching the muscles which will lead to greater muscle pumps and muscle growth.
Firstly, the only studies where Arginine supplementation actually increased Nitric Oxide production, again, were in studies where people received massive IV doses of Arginine. Far more than would be orally tolerable. Other studies using "time-released" Arginine, as labeled by the supplement company selling the product, showed ZERO time-release effect.
So unfortunately the NOX part of the product you're consuming scores a MASSIVE ZERO in terms of being beneficial in any way. But the effect you felt IS real, and is very likely the result of a big 1-2 punch that comes from the creatine in the product and the placebo effect.
So should you consider continuing with supplementing your training? YES... but should you use the same product? Likely no. I would pick up a Creatine Monohydrate product from Ultimate Nutrition, Prolab, or Optimum Nutrition. These three manufacturers provide a standalone creatine monohydrate product that will give you awesome bang for your buck.
While there is very little safety issue with long-term use of Creatine Monohydrate, you will notice over time that it doesn't seem to work as well and this is generally caused by creatine transporter down-regulation. It just means that the longer you have higher concentrations of intracellular creatine, the fewer transporters the cell puts out to bring in more creatine. So my suggestion is to cycle off creatine every couple months for a good 3-4 weeks to give your system time to reset.
2. Is There a Secret to Reducing Belly Fat??
I've been crushing my abs at the gym lately, working them daily and getting to the point where they're starting to pop. Is there a clear-cut secret to reducing belly fat? When it comes to cardio I hear mixed opinions, some say train in hard bursts with lower impact in between while others recommend prolonged sessions at an optimum "fat burn" heart rate that's barely above resting. Your thoughts?
What about diet? Are carbs the evil culprit or the scapegoat? What about foods that are capable of helping you metabolize fat, do they exist?
A2: The laws of physics apply here. If you burn more calories than you consume, you lose bodymass. Where the bodymass comes from depends on a number of factors. If you do the long slow cardio that some experts try to have you believe is the only way to lose bodyfat then you will actually oxidize fat to produce energy. This is the "fat-burning" zone. Scientifically it is true, that you do burn fat during your workout when you train this way. I read the science myself and used to be a major proponent of this method, and it does work. But depending on the person, I now believe there is a better method.
The major problem with training in the "fat-burning" zone is that the human body becomes more efficient over time at burning fat, which also means that over time it takes fewer fat calories to do the same amount of work. Additionally, training in the fat-burning zone also improves the body's ability to use intra-muscular fat as an energy source. A situation that doesn't benefit us at all! What we want is subcutaneous fat to be used, and for inefficiency when it comes to how many calories it takes to do work.
Higher intensity cardio training requires energy at a pace far too quickly for fat to supply enough energy. Even though fat has more than twice the calories as carbohydrates gram for gram (9g vs. 4g), the processes that release energy from fat are far too slow to release sufficient energy to fuel high-energy activity. So the slack is made up by burning sugars (carbohydrates or CHO). When CHO is burned for energy, the oxidation processes that release the energy from the bonds do not require oxygen. But the inefficiency of using CHO to produce energy produces a great requirement for recovery processes - which are all highly dependent on oxygen. So we have anaerobic energy production, and aerobic energy recovery processes.
Take a typical 1 hour "fat-burning" workout. An average male will burn around 300 kcal. Of this perhaps 70% is fat, so 210 kcal are fat, which is about 23g of fat. Not very much when you consider that a pound of fat contains 454g of fat. On the other hand, a 20 minute high intensity interval training session may burn about 200 kcal. Of this, perhaps 10% will be fat so 20kcal or just a few grams of fat, and the rest is CHO. So maybe 180 kcal of CHO is used, which is about 45g CHO. At this point it sounds like the fat-burning zone is the clear winner. At the succession of a high intensity interval training session you will notice that you maintain higher levels of respiration and heart-rate possibly for a number of hours after. And even when you don't notice your breathing and heart-rate anymore, your metabolic rate is elevated for often up to 6 or 7 hours after you have finished the exercise. This increased metabolism is caused by the recovery processes that are necessary after very intense exercise.
The difference between how much fat loss occurs during the workout from slow cardio to high intensity seems to favour the slow cardio, but after considering that the balance is usually made up through recovery processes, the shorter time required to do the higher intensity training seems to make it the more appealing option.
I used to be a strong advocate for the slow cardio because of the clear fact that you do burn more fat during slow cardio. That seemed to me to be enough for me to put my belief and name behind this method. However, I'm not one to believe something and never re-consider, re-evaluate, or consider new evidence. Part of what led me to re-evaluate my belief was just the sheer number of people who do lose bodyfat doing the higher intensity work. It's pretty hard to ignore something that obviously works. So digging deeper, the recovery processes, which were largely ignored, yielded the answers.
So at this point.. it should be clear that both work, they work differently, and each way may work better for some people than others. The key is to try one, and if you don't like the result you get, try the other.
A few factors to consider include... obviously diet. If you are consuming more calories than you are burning off, it doesn't really matter what kind of fat-loss training you do. And alcohol calories (7kcal/g vs 9kcal/g for fat and 4kcal/g for CHO) seem to increase fat-storing and fat-producing enzymes, so they're a double-whammy if you're hoping for fat loss.
With carbohydrate and fat intake and in general overall calorie intake unrestricted, it is quite easy to consume the quantity of calories that you burn off during the your workouts. So without imposing some restrictions on food intake losing those last few pounds may be a challenge.
Fat was the first scapegoat, and now it's carbs. All in the name of profit for supplement manufacturers.
Eat foods that don't come in plastic wrappers or boxes. If there's no place to put a health claim on the label, then it's probably good for you.. like a banana or a tomato or oats. When we eat we often begin to feel full but continue to eat because we like the taste of the food. This is probably the biggest mistake you can ever make. If observed and adhered to, stopping eating at the first feeling of fullness can probably reduce your daily calorie intake by up to 20%. Over time this will definitely help you lose bodyfat.
Additionally, while there aren't any foods that specifically really help you metabolize and burn fat, the absence of refined and processed carbs, and too much fruit definitely has a positive effect on helping you metabolize and burn fat.
Remember, carbs are the preferred source of energy for the body. If you give it enough it will do it's best to not use fat at all. So cut back on the carbs and your body will have no choice but to increase fat burning.
I know these are pretty long answers to your questions, but I often feel that a more thorough and detailed answer helps people to understand the more simple answer rather than just believing it because they think I know the answers. With just the simple answer, the next expert comes along and says something contrary and people jump on it. Hopefully with the information I've provided here you'll be able to decipher the next outrageous diet or fat-loss claim from the next well thought out information article with confidence.
Best...
:)
Shane
Tuesday, September 16, 2008
Fire At 275 Bank Street!!!
As you may or may not already know, a Fire at 275 Bank Street has caused the temporary shut down of Trueform Health and Fitness as well as my personal training studio both located at this address.
The building caught fire on the 2nd and 4th floor, and damaged structures on all four floors. Thankfully both Trueform and my private studio are located in the basement and likely haven't suffered any fire damage. However, water damage will likely be significant in the basement and may take weeks to repair.
I'm just guessing here, but there may be as much as a foot or more of dirty, sooty, water in the basement, which will need to be pumped out. The bottom foot or two of all drywalled walls will likely have to be rebuilt, and all of the rubber mats in the gym and my studio will have to be lifted and cleaned and dried properly before being re-laid.
My studio computer was sitting on the floor, so I'm sure it's done! My biggest hope at this point is that all my textbooks which were on a shelf about 5 feet off the ground are not damaged.
Thankfully earlier this year I decided to set up a studio in my basement so I've been able to continue training a large number of my clients here.
I'll keep you posted as further details are released!
Thankfully nobody was hurt!
:)
Shane
The building caught fire on the 2nd and 4th floor, and damaged structures on all four floors. Thankfully both Trueform and my private studio are located in the basement and likely haven't suffered any fire damage. However, water damage will likely be significant in the basement and may take weeks to repair.
I'm just guessing here, but there may be as much as a foot or more of dirty, sooty, water in the basement, which will need to be pumped out. The bottom foot or two of all drywalled walls will likely have to be rebuilt, and all of the rubber mats in the gym and my studio will have to be lifted and cleaned and dried properly before being re-laid.
My studio computer was sitting on the floor, so I'm sure it's done! My biggest hope at this point is that all my textbooks which were on a shelf about 5 feet off the ground are not damaged.
Thankfully earlier this year I decided to set up a studio in my basement so I've been able to continue training a large number of my clients here.
I'll keep you posted as further details are released!
Thankfully nobody was hurt!
:)
Shane
Sunday, September 14, 2008
Program Design
In almost any domain, for every answer you get from one expert, you can find another contradictory answer from another expert. Strength training is no exception.
At the gym there are many discussions over bodypart splits and full body training routines, the merits and disadvantages of each system are thrown back and forth. It's hard to argue with a big strong guy who's used a typical bodybuilding split routine to build his physique. It's also hard to argue with a big strong guy who can clean and jerk two+ times his bodyweight.
Both styles of training seem to produce dramatic results. So how do you know which style of training is best for you? I will provide sample programs later in the article.
There are a number of factors to consider. The first is what type of physique do you want. If you want the bodybuilder look, a bodybuilding style training routine will help you shape your body more since you directly train all areas of the body. However, only people with excellent genetics for growth and appealing muscle shape will make significant long-term progress with this style of training. People without the best genetics for growth from bodybuilding training routines, will fare better with trying to build a significant strength base first, concentrating on the big three lifts, Squat, Deadlift, and Bench Press, and their supplemental and accessory lifts.
Powerlifting methods involve straining against significant loads, which makes the training far more (CNS) central nervous system intensive. Adaptations such as increased tendon size and strength are stimulated better through this style of training, and those who seek larger muscle size who are smaller to begin with will fare better by first developing the framework which includes stronger connective tissues. Later, higher volume bodybuilding methods will be more effective when larger loads can be used.
Planning your training can be confusing without some guidance. An important rule to consider is the frequency of training. Many bodybuilding style routines have users splitting their bodyparts over four to five days, training each area just once every five to seven days. While this may be beneficial for a very advanced athlete, for beginners and even intermediate trainees a higher training frequency will facilitate perfecting of technique. I can't say enough about the importance of good technique, so I am definitely in favour of the higher training frequency. Additionally, the training intensities required for building significant strength and muscle mass are difficult for beginners and intermediate athletes, so a higher frequency of training allows for a greater training volume, which can help produce results at lower intensities.
A novice trainee would be best starting out with a very basic routine just focusing on technique of the main three lifts, plus a few accessory lifts. Their program might look something like this:
WEEK 1
Monday
Box Squats 5x5 x40%-60%
Bench Press 5x6 x40%-50%
Deadlifts 5x3 x40%-60%
Plank 2x30 seconds
Wednesday
Box Squats 5x5 x40%-60%
Bench Press 5x6 x40%-50%
Deadlifts 5x3 x40%-60%
Plank 3x20 seconds
Friday
Box Squats 5x5 x40%-60%
Bench Press 5x6 x40%-50%
Deadlifts 6x3 x40%-60%
Plank 4x20 seconds
WEEK 2
Monday
Box Squats 5x5 x50%-60%
Bench Press 5x5 x50%-60%
Bent-Over Dumbbell Rows 3x10
Plank 3x30 seconds
Wednesday
Deadlifts 5x3 x50%-60%
Bench Press 5x5 x50%-60%
Reverse Grip Pulldowns 3x10
Side Plank 3x15 seconds
Friday
Box Squats 5x5 x50%-60%
Bench Press 5x5 x50%-60%
Bent-Over Dumbbell Rows 3x10
Plank 5x20 seconds
WEEK 3
Monday
Deadlifts 5x3 x50%-65%
Bench Press 5x5 x50%-65%
Rope Face Pulls 3x12
Plank 3x30 seconds
Wednesday
Box Squats 5x5 x50%-65%
Bench Press 5x5 x50%-65%
Reverse Grip Pulldowns 3x10
Side Plank 4x20 seconds
Friday
Deadlifts 5x3 x50%-65%
Bench Press 5x5 x50%-65%
Seated Cable Rows 3x10
Plank 3x30 seconds
Week 4
Monday
Box Squats 5x5 x50%-70%
Bench Press 5x5 x50%-70%
DB Step-ups 3x10
Parallel Grip Pulldowns 3x10
Plank 5x20 seconds
Wednesday
Deadlifts 5x3 x50%-70%
Military Press 5x4
Rope Face Pulls 3x10
Flat Dumbbell Press 3x10
Side Plank 3x25 seconds
Friday
Box Squats 5x5 x50%-70%
Bench Press 5x5 x50%-70%
Romanian Deadlifts (RDL) 3x10
Reverse Grip Pulldowns 3x10
Band/Tube Sideways Walking 3x10 steps
Plank 4x20 seconds
In this routine, percentages are given as a percent of a 1RM. A true 1RM test should only be performed by subjects with adequate training experience who have learned correct exercise technique and can maintain it under fatigued conditions.
An estimate of a 1RM can be made using the results of a 3RM-6RM test. Protocols for testing can be found HERE.
Once an approximate 1RM is known, all percents in the above program can be applies safely.
In this program, percentage ranges are given, and it is suggested that trainees start with the lower percentage on their first set, and progress upward in small incremements through each set towards the higher percentage in the range. Often novice trainees will be excited to try to push heavier weights soon in a program, but it is important to learn and practice proper technique with low weights during the initial 4 weeks of training. This reduces the occurrence of technical breakdown of exercise technique during subsequent loading in later training phases.
Rest periods between sets should be sufficient to prevent accumulation of fatigue which impairs motor co-ordination and limits outcomes of successful technique practice.
This sample exercise program will not produce much in the way of visual changes to the body, but it will provide significant motor pathway learning which lays the basis for further muscular strength and hypertrophic adaptation.
There has been much discussion concerning the merits of frequent bench pressing. Much of the lay press has jumped on the "don't train bench press to frequently" wagon, which is unfounded. Correct technique of the bench press requires frequent practice, and so long as loads do not exceed the 70%-85% range on a regular basis, the bench press can be safely practiced with a high frequency. When attempts at heavier loading are desired, training frequency can be reduced as well as loading at subsequent practice sessions.
Squats and Deadlifts carry similar nervous system fatigue characteristics, so they are usually not done in the same workout. During initial stages of learning technique they may be practiced in the same training session as the loads and repetition ranges are kept very low.
Upper back work is important to help build strength of the main parascapular stabilizers (rhomboids, trapezius, serratus anterior) which are required to be strong enough to stabilize the scapula during loading of the shoulder girdle which occurs during pressing movements. Seated rows, Bent-over dumbbell rows, and Rope face pulls all significantly involve this muscularture. Pulldowns do not involve the scapula to the same degree as the lats do not attach on the scapula, however pulldows are a beneficial back strengthening exercise that should be included in a balanced program. During squats and deadlifts, the lats are strongly recruited to help maintain a tight arch in the low back.
Dumbbell Step-ups and Dumbbell Romanian deadlifts are both accessory exercises that can help hypertrophy the quadriceps, glutes, and hamstrings, all which are intimately involved with producing force during the squat and deadlift.
As a basic start for abdominal strength, the plank and side plank are excellent exercises that strongly recruit all four muscles of the abdominal region.
For more information on program design, please contact shane@spectrumfitness.ca
Hopefully I've been able to shed some light on basic program design. I will be posting future articles on evolving a novice program into a good beginner program. Check back frequently for updates!
Just lift it!
:)
Shane
At the gym there are many discussions over bodypart splits and full body training routines, the merits and disadvantages of each system are thrown back and forth. It's hard to argue with a big strong guy who's used a typical bodybuilding split routine to build his physique. It's also hard to argue with a big strong guy who can clean and jerk two+ times his bodyweight.
Both styles of training seem to produce dramatic results. So how do you know which style of training is best for you? I will provide sample programs later in the article.
There are a number of factors to consider. The first is what type of physique do you want. If you want the bodybuilder look, a bodybuilding style training routine will help you shape your body more since you directly train all areas of the body. However, only people with excellent genetics for growth and appealing muscle shape will make significant long-term progress with this style of training. People without the best genetics for growth from bodybuilding training routines, will fare better with trying to build a significant strength base first, concentrating on the big three lifts, Squat, Deadlift, and Bench Press, and their supplemental and accessory lifts.
Powerlifting methods involve straining against significant loads, which makes the training far more (CNS) central nervous system intensive. Adaptations such as increased tendon size and strength are stimulated better through this style of training, and those who seek larger muscle size who are smaller to begin with will fare better by first developing the framework which includes stronger connective tissues. Later, higher volume bodybuilding methods will be more effective when larger loads can be used.
Planning your training can be confusing without some guidance. An important rule to consider is the frequency of training. Many bodybuilding style routines have users splitting their bodyparts over four to five days, training each area just once every five to seven days. While this may be beneficial for a very advanced athlete, for beginners and even intermediate trainees a higher training frequency will facilitate perfecting of technique. I can't say enough about the importance of good technique, so I am definitely in favour of the higher training frequency. Additionally, the training intensities required for building significant strength and muscle mass are difficult for beginners and intermediate athletes, so a higher frequency of training allows for a greater training volume, which can help produce results at lower intensities.
A novice trainee would be best starting out with a very basic routine just focusing on technique of the main three lifts, plus a few accessory lifts. Their program might look something like this:
WEEK 1
Monday
Box Squats 5x5 x40%-60%
Bench Press 5x6 x40%-50%
Deadlifts 5x3 x40%-60%
Plank 2x30 seconds
Wednesday
Box Squats 5x5 x40%-60%
Bench Press 5x6 x40%-50%
Deadlifts 5x3 x40%-60%
Plank 3x20 seconds
Friday
Box Squats 5x5 x40%-60%
Bench Press 5x6 x40%-50%
Deadlifts 6x3 x40%-60%
Plank 4x20 seconds
WEEK 2
Monday
Box Squats 5x5 x50%-60%
Bench Press 5x5 x50%-60%
Bent-Over Dumbbell Rows 3x10
Plank 3x30 seconds
Wednesday
Deadlifts 5x3 x50%-60%
Bench Press 5x5 x50%-60%
Reverse Grip Pulldowns 3x10
Side Plank 3x15 seconds
Friday
Box Squats 5x5 x50%-60%
Bench Press 5x5 x50%-60%
Bent-Over Dumbbell Rows 3x10
Plank 5x20 seconds
WEEK 3
Monday
Deadlifts 5x3 x50%-65%
Bench Press 5x5 x50%-65%
Rope Face Pulls 3x12
Plank 3x30 seconds
Wednesday
Box Squats 5x5 x50%-65%
Bench Press 5x5 x50%-65%
Reverse Grip Pulldowns 3x10
Side Plank 4x20 seconds
Friday
Deadlifts 5x3 x50%-65%
Bench Press 5x5 x50%-65%
Seated Cable Rows 3x10
Plank 3x30 seconds
Week 4
Monday
Box Squats 5x5 x50%-70%
Bench Press 5x5 x50%-70%
DB Step-ups 3x10
Parallel Grip Pulldowns 3x10
Plank 5x20 seconds
Wednesday
Deadlifts 5x3 x50%-70%
Military Press 5x4
Rope Face Pulls 3x10
Flat Dumbbell Press 3x10
Side Plank 3x25 seconds
Friday
Box Squats 5x5 x50%-70%
Bench Press 5x5 x50%-70%
Romanian Deadlifts (RDL) 3x10
Reverse Grip Pulldowns 3x10
Band/Tube Sideways Walking 3x10 steps
Plank 4x20 seconds
In this routine, percentages are given as a percent of a 1RM. A true 1RM test should only be performed by subjects with adequate training experience who have learned correct exercise technique and can maintain it under fatigued conditions.
An estimate of a 1RM can be made using the results of a 3RM-6RM test. Protocols for testing can be found HERE.
Once an approximate 1RM is known, all percents in the above program can be applies safely.
In this program, percentage ranges are given, and it is suggested that trainees start with the lower percentage on their first set, and progress upward in small incremements through each set towards the higher percentage in the range. Often novice trainees will be excited to try to push heavier weights soon in a program, but it is important to learn and practice proper technique with low weights during the initial 4 weeks of training. This reduces the occurrence of technical breakdown of exercise technique during subsequent loading in later training phases.
Rest periods between sets should be sufficient to prevent accumulation of fatigue which impairs motor co-ordination and limits outcomes of successful technique practice.
This sample exercise program will not produce much in the way of visual changes to the body, but it will provide significant motor pathway learning which lays the basis for further muscular strength and hypertrophic adaptation.
There has been much discussion concerning the merits of frequent bench pressing. Much of the lay press has jumped on the "don't train bench press to frequently" wagon, which is unfounded. Correct technique of the bench press requires frequent practice, and so long as loads do not exceed the 70%-85% range on a regular basis, the bench press can be safely practiced with a high frequency. When attempts at heavier loading are desired, training frequency can be reduced as well as loading at subsequent practice sessions.
Squats and Deadlifts carry similar nervous system fatigue characteristics, so they are usually not done in the same workout. During initial stages of learning technique they may be practiced in the same training session as the loads and repetition ranges are kept very low.
Upper back work is important to help build strength of the main parascapular stabilizers (rhomboids, trapezius, serratus anterior) which are required to be strong enough to stabilize the scapula during loading of the shoulder girdle which occurs during pressing movements. Seated rows, Bent-over dumbbell rows, and Rope face pulls all significantly involve this muscularture. Pulldowns do not involve the scapula to the same degree as the lats do not attach on the scapula, however pulldows are a beneficial back strengthening exercise that should be included in a balanced program. During squats and deadlifts, the lats are strongly recruited to help maintain a tight arch in the low back.
Dumbbell Step-ups and Dumbbell Romanian deadlifts are both accessory exercises that can help hypertrophy the quadriceps, glutes, and hamstrings, all which are intimately involved with producing force during the squat and deadlift.
As a basic start for abdominal strength, the plank and side plank are excellent exercises that strongly recruit all four muscles of the abdominal region.
For more information on program design, please contact shane@spectrumfitness.ca
Hopefully I've been able to shed some light on basic program design. I will be posting future articles on evolving a novice program into a good beginner program. Check back frequently for updates!
Just lift it!
:)
Shane
Thursday, September 11, 2008
M.I.A...
It's been a while since my last blog post, I've been busy with a number of projects, and took a bit of vacation time with my wife and some friends, so all rested up, I'm back in the swing, and I'll have some new pieces for you shortly.
In the mean time, here's a favourite recipe of mine, courtesy of my wife Tanya.
For those of you out there who hate broccoli but know you should be eating it.. I promise with this recipe you'll be able to consume your broccoli and you'll absolutely love it!
Broccoli Soup
Ingredients:
2 heads broccoli
4 carrots
2-3 tbsp chicken broth
1 med onion
1/2 cup milk
3-4 cloves garlic
1- 1.5 tbsp flour
Preparation:
Cut broccoli, carrots, and onion into 10" diameter pot.
Add water (approx 8 cups) to cover veggies by 1" water.
Bring to boil and ensure veggies are well cooked.
Let stand 10 minutes.
Pour mixture into blender, puree until smooth.
Pour blender contents back into pot.
Add milk.
Add crushed garlic.
Put heat at med.
Mix flour with 1/2 cup hot water and whip until pasty (no chunks), then add flour and water mixture to pot contents and stir until bottom starts to thicken.
Turn off heat and stir occasionally until desired consistency.
Serve hot or let cool and freeze for future use.
Salt and pepper to taste.
Note: May replace 2% milk with half and half or table cream for a creamier soup if you don't mind the extra calories.
I had this for dinner tonight and as always with this soup, I never enjoy my broccoli so much!
Hope you enjoy it too!
:)
Shane
In the mean time, here's a favourite recipe of mine, courtesy of my wife Tanya.
For those of you out there who hate broccoli but know you should be eating it.. I promise with this recipe you'll be able to consume your broccoli and you'll absolutely love it!
Broccoli Soup
Ingredients:
2 heads broccoli
4 carrots
2-3 tbsp chicken broth
1 med onion
1/2 cup milk
3-4 cloves garlic
1- 1.5 tbsp flour
Preparation:
Cut broccoli, carrots, and onion into 10" diameter pot.
Add water (approx 8 cups) to cover veggies by 1" water.
Bring to boil and ensure veggies are well cooked.
Let stand 10 minutes.
Pour mixture into blender, puree until smooth.
Pour blender contents back into pot.
Add milk.
Add crushed garlic.
Put heat at med.
Mix flour with 1/2 cup hot water and whip until pasty (no chunks), then add flour and water mixture to pot contents and stir until bottom starts to thicken.
Turn off heat and stir occasionally until desired consistency.
Serve hot or let cool and freeze for future use.
Salt and pepper to taste.
Note: May replace 2% milk with half and half or table cream for a creamier soup if you don't mind the extra calories.
I had this for dinner tonight and as always with this soup, I never enjoy my broccoli so much!
Hope you enjoy it too!
:)
Shane
Monday, August 4, 2008
To Wear Gloves or Not to Wear Gloves...
Hi Shane,
Is it better to wear gloves or build up hand callouses when lifting? If hand callouses are better, then what is the hand care to prevent painful bloody rips?
:)
Sunny
Hi Sunny,
Good question! Definitely building up calluses is the better route. When you wear gloves you remove bar feel. It's like the difference between driving a standard and automatic. There's an intangible "feel" of the road with a standard, and there's a similar "feel" to the bar that you just don't get when you wear gloves. Some people feel like the gloves give them a better grip because their hands get sweaty. For you guys.. use chalk! Chalk delivers the ultimate bar grip while retaining 100% bar feel!
Finally.. to prevent torn calluses... and the caveat here is that there is no perfect system for preventing them 100% of the time, but when you start to notice that the calluses are getting tipped or pointy and/or are starting to fold over a bit, it's time to get out some good old coarse sandpaper and just smooth them over a little. Get rid of the tip/point but don't get rid of the thickened base.
A number of years ago after three heavy months of deadlifting, I tore a good callus off my hand and yep..it was damn painful and bled like crazy! That was my lesson. Now every month or two I'll use some sandpaper to keep them even.
Hope that helps!
:)
Shane
Hi Sunny,
Good question! Definitely building up calluses is the better route. When you wear gloves you remove bar feel. It's like the difference between driving a standard and automatic. There's an intangible "feel" of the road with a standard, and there's a similar "feel" to the bar that you just don't get when you wear gloves. Some people feel like the gloves give them a better grip because their hands get sweaty. For you guys.. use chalk! Chalk delivers the ultimate bar grip while retaining 100% bar feel!
Finally.. to prevent torn calluses... and the caveat here is that there is no perfect system for preventing them 100% of the time, but when you start to notice that the calluses are getting tipped or pointy and/or are starting to fold over a bit, it's time to get out some good old coarse sandpaper and just smooth them over a little. Get rid of the tip/point but don't get rid of the thickened base.
A number of years ago after three heavy months of deadlifting, I tore a good callus off my hand and yep..it was damn painful and bled like crazy! That was my lesson. Now every month or two I'll use some sandpaper to keep them even.
Hope that helps!
:)
Shane
Wednesday, July 30, 2008
What's The Plate Under The Heel For?
Hi Shane,
Sometimes I see people put a plate under their heels when squatting. I tried it and found that I could squat more deeply than normal. I know you're a proponent of deep squatting, so at first I thought it was a good idea, but lately I've seen you having your clients squat without their shoes on at all. So what's the deal then.. shoes off or a plate under the heels and why?
Thanks,
Dale
Hi Dale,
Thanks for your question... it's a real good one. The plate under the heels is definitely a common sight in most gyms. In fact I used to do it myself years ago, and along with a slew of other bad habits I used to have, I give it partial credit for some of the laxity of my knee ligaments.
The squat when done properly is a deep squat. The safety issue of the depth of the squat is really a non-issue and is rather an issue on misunderstanding the mechanics of the muscles that act upon the knee during a squat.
When most people try to squat deeply, they do it with poor technique, allowing their lumbar spine to lose it's natural arch, and their knees to move too far forward, with the pull of the quadriceps on the tibia unrestrained except for the role of the Anterior Cruciate Ligament (ACL). Both of these technique flaws increase the risk of injury to the lumbar dics and knee joints. BUT... for those without the flexibility in the ankles, hamstrings and hips, this will be the only way they will be able to squat deeply.
So knowing they shouldn't let their low back lose the arch, some bright fella has come along at some point and showed young Jimmy that if he places some plates under his heels that he can now squat deeply without losing the arch in his back.
Feeling confident now, young Jimmy is off squatting deeply with a plate under his heels.
The problem is that what really happens when you put a plate under your heels is that you're circumventing the problem of tight hamstrings which prevent you from squatting deeply. Usually you'll find young Jimmy off stretching his hamstrings at the end of his workout anyway, which won't do much to lengthen them permanently. And of course by virtue of circumventing the position in the squat where your hamstrings reach the end of their functional range of motion under load, you remove likely the most effective way to increase hamstring flexibility. Done correctly, the squat when taken to the point where the hamstrings become taught under load, over weeks and months of practice will increase in length to accomodate the deeper hip position required to squat deeply and safely.
The plate under the heel merely raises the ankle joint which allows the knees to travel forwards further (this motion if it occurs should come from increased ankle mobility, not raising the heel). But when the knee moves forward, the insertion point of the hamstring on the hip also moves forward, allowing the hamstring to remain loose enough for the hips to go deep.
Back to the orginal question... Why is it bad? It is bad because when the hamstrings stay loose as the hips descend, they do not restrain the tibia under the forward moving knee. So the only restraint engaged is the ACL. You won't often hear of ACL rupture from this, but over the years you'll definitely increase the laxity of the ACL and in turn compromise joint stability.
The second part of the question (much shorter answer I promise!) was about my clients not wearing their shoes when they squat. The primary reason is because most people come to the gym with either absolutely awful shoes that are ready for the garbage (You know who you are! ;p) or with fancy-schmancy running shoes which have great big cushy heels (which are perfect for absorption of forces during heel strike when running)... but are lousy for transfering loads effectively through the foot to the floor during a squat. When you're squatting the last thing you want is to have something under your foot thats going to absorb the force you're trying to create and transfer to the floor. Especially when the absorption may not be perfectly even from left to right foot. Running shoes can create a scary wobbly feel under you when squatting with any decent loads. So short of having my clients go out and buy thin, hard sole shoes, I just have them squat with their shoes off. This way all the force that their muscles create is transferred directly to the floor. Safer, and more effective.
Finally, it makes it a little tougher to get deeper into the squat and thus encourages increased hamstring flexibility.
So either get some thin, hard soled shoes, or take off the running shoe. I promise you'll notice a postive difference right away!
:)
Shane
Sometimes I see people put a plate under their heels when squatting. I tried it and found that I could squat more deeply than normal. I know you're a proponent of deep squatting, so at first I thought it was a good idea, but lately I've seen you having your clients squat without their shoes on at all. So what's the deal then.. shoes off or a plate under the heels and why?
Thanks,
Dale
Hi Dale,
Thanks for your question... it's a real good one. The plate under the heels is definitely a common sight in most gyms. In fact I used to do it myself years ago, and along with a slew of other bad habits I used to have, I give it partial credit for some of the laxity of my knee ligaments.
The squat when done properly is a deep squat. The safety issue of the depth of the squat is really a non-issue and is rather an issue on misunderstanding the mechanics of the muscles that act upon the knee during a squat.
When most people try to squat deeply, they do it with poor technique, allowing their lumbar spine to lose it's natural arch, and their knees to move too far forward, with the pull of the quadriceps on the tibia unrestrained except for the role of the Anterior Cruciate Ligament (ACL). Both of these technique flaws increase the risk of injury to the lumbar dics and knee joints. BUT... for those without the flexibility in the ankles, hamstrings and hips, this will be the only way they will be able to squat deeply.
So knowing they shouldn't let their low back lose the arch, some bright fella has come along at some point and showed young Jimmy that if he places some plates under his heels that he can now squat deeply without losing the arch in his back.
Feeling confident now, young Jimmy is off squatting deeply with a plate under his heels.
The problem is that what really happens when you put a plate under your heels is that you're circumventing the problem of tight hamstrings which prevent you from squatting deeply. Usually you'll find young Jimmy off stretching his hamstrings at the end of his workout anyway, which won't do much to lengthen them permanently. And of course by virtue of circumventing the position in the squat where your hamstrings reach the end of their functional range of motion under load, you remove likely the most effective way to increase hamstring flexibility. Done correctly, the squat when taken to the point where the hamstrings become taught under load, over weeks and months of practice will increase in length to accomodate the deeper hip position required to squat deeply and safely.
The plate under the heel merely raises the ankle joint which allows the knees to travel forwards further (this motion if it occurs should come from increased ankle mobility, not raising the heel). But when the knee moves forward, the insertion point of the hamstring on the hip also moves forward, allowing the hamstring to remain loose enough for the hips to go deep.
Back to the orginal question... Why is it bad? It is bad because when the hamstrings stay loose as the hips descend, they do not restrain the tibia under the forward moving knee. So the only restraint engaged is the ACL. You won't often hear of ACL rupture from this, but over the years you'll definitely increase the laxity of the ACL and in turn compromise joint stability.
The second part of the question (much shorter answer I promise!) was about my clients not wearing their shoes when they squat. The primary reason is because most people come to the gym with either absolutely awful shoes that are ready for the garbage (You know who you are! ;p) or with fancy-schmancy running shoes which have great big cushy heels (which are perfect for absorption of forces during heel strike when running)... but are lousy for transfering loads effectively through the foot to the floor during a squat. When you're squatting the last thing you want is to have something under your foot thats going to absorb the force you're trying to create and transfer to the floor. Especially when the absorption may not be perfectly even from left to right foot. Running shoes can create a scary wobbly feel under you when squatting with any decent loads. So short of having my clients go out and buy thin, hard sole shoes, I just have them squat with their shoes off. This way all the force that their muscles create is transferred directly to the floor. Safer, and more effective.
Finally, it makes it a little tougher to get deeper into the squat and thus encourages increased hamstring flexibility.
So either get some thin, hard soled shoes, or take off the running shoe. I promise you'll notice a postive difference right away!
:)
Shane
Tuesday, July 29, 2008
Bench Press Safety Tip
I was at the gym last week and saw a guy doing the bench press with a thumb-less grip. I approached him and respectfully suggested for safety reasons that he use a full thumbed grip on the bar citing injury potential as outweighing any potential or perceived benefits of a thumb-less grip.
I found it a bit odd that he really tried to persuade me that it was safe enough if done "carefully", and that he was careful.
Granted, you may never have an accident, but just like the risk of lumbar disc injury from rounding your back during a deadlift, the thumb-less grip on bench press is just asking for trouble.
Take a look at this video and see for yourself the kind of "impact" the thumb-less grip can have on you!
If that isn't enough to get you to use a full thumbed grip... then just make sure you do this kind of thing in your home gym so we don't have to deal with your ignorance here!
Grip it right or get out!
;)
Shane
I found it a bit odd that he really tried to persuade me that it was safe enough if done "carefully", and that he was careful.
Granted, you may never have an accident, but just like the risk of lumbar disc injury from rounding your back during a deadlift, the thumb-less grip on bench press is just asking for trouble.
Take a look at this video and see for yourself the kind of "impact" the thumb-less grip can have on you!
If that isn't enough to get you to use a full thumbed grip... then just make sure you do this kind of thing in your home gym so we don't have to deal with your ignorance here!
Grip it right or get out!
;)
Shane
Monday, July 28, 2008
Sunday's Workout - Dynamic Effort Lower Body
We went to the Freedom Fight Title Quest Mixed Martial arts fight on Saturday night and were treated to some amazing fights. As always conditioning plays such a crucial role in allowing these athletes to continue into the later rounds. Watching these guys is definitely motivating to say the least. So throwing some Prowler pushes into our Sunday workout was influenced by our Saturday night outing.
The goal of Dynamic Effort (DE) training is to improve the ability to accelerate loads. High rates of acceleration require very high forces. Consequently DE training improves rate of force production which contributes to maximal strength. We use accommodating resistance modalities such as chains or bands to increase the tension on the muscles as the natural strength curve of the exercise gives us improved leverage.
Generally we start with a bar weight equal to about 50% of your 1RM and then add either chains or bands to give a top position weight of between 90-110% of your 1RM. The goal is to then explode from the bottom as hard as possible so that you are accelerating right through to the top position.
That said, here's what we did yesterday:
Warmup:
Skipping 10 min
Foam Roller: Quads, IT Band, Hams, Glutes, Adductors, T-Spine.
Tennis Ball: Piriformis
Band external rotator cuff work to warm up in prep for the low bar position.
DE Box Squats (did a few warm-up sets of 5 reps with various band tensions then decided to use chains.)
2x95 + 1 set chains
2x115 + 2 sets chains
2x135 + 2 sets chains
10x2x155 + 2 sets chains
We took just as long a rest between sets as it took the other person to do their set.
So around 30-45 seconds rest. I haven't weighed them yet, but I'm pretty sure each set of chains is around 60 lbs.
DE Deadlifts - For this exercise we sat the bar on the ground inside the rack and just threw a doubled up monster miniband over the bar from the two band pins.
I haven't had deadlifts in my program for the past 8 weeks, so going pretty light we did:
10x1x185 + 1 doubled monster mini. (I would estimate the tension the band added was close to 100 lbs at the top.
After this a little volume work..
Dumbbell Step-ups 2 warm-up sets then 3x10
45 degree hypers w/bands 3x10
Reverse Hypers 1x20x20lbs fast, 1x15x20 slow w/ 2 sec isohold at top, 1x15x20
(unilateral)
Grappler Barbell Twists: 16 x bar, long handle 2x8 x bar
Hanging leg raises 20, 15, 15, 9
Then after all this we headed outside to push the Prowler.
Here's some video footage of our work outside!
We even got my brother in law's baby girl to try giving the Prowler a push.. but she wasn't into it! LOL
So all in all it was a pretty brutal session. Thankfully we'd just changed the water in the hot tub and it was still a balmy 74 degrees.. so we hopped in to cool down afterwards.
That's it for our training logs. A new week is upon us!
Have a great one!
:)
Shane
The goal of Dynamic Effort (DE) training is to improve the ability to accelerate loads. High rates of acceleration require very high forces. Consequently DE training improves rate of force production which contributes to maximal strength. We use accommodating resistance modalities such as chains or bands to increase the tension on the muscles as the natural strength curve of the exercise gives us improved leverage.
Generally we start with a bar weight equal to about 50% of your 1RM and then add either chains or bands to give a top position weight of between 90-110% of your 1RM. The goal is to then explode from the bottom as hard as possible so that you are accelerating right through to the top position.
That said, here's what we did yesterday:
Warmup:
Skipping 10 min
Foam Roller: Quads, IT Band, Hams, Glutes, Adductors, T-Spine.
Tennis Ball: Piriformis
Band external rotator cuff work to warm up in prep for the low bar position.
DE Box Squats (did a few warm-up sets of 5 reps with various band tensions then decided to use chains.)
2x95 + 1 set chains
2x115 + 2 sets chains
2x135 + 2 sets chains
10x2x155 + 2 sets chains
We took just as long a rest between sets as it took the other person to do their set.
So around 30-45 seconds rest. I haven't weighed them yet, but I'm pretty sure each set of chains is around 60 lbs.
DE Deadlifts - For this exercise we sat the bar on the ground inside the rack and just threw a doubled up monster miniband over the bar from the two band pins.
I haven't had deadlifts in my program for the past 8 weeks, so going pretty light we did:
10x1x185 + 1 doubled monster mini. (I would estimate the tension the band added was close to 100 lbs at the top.
After this a little volume work..
Dumbbell Step-ups 2 warm-up sets then 3x10
45 degree hypers w/bands 3x10
Reverse Hypers 1x20x20lbs fast, 1x15x20 slow w/ 2 sec isohold at top, 1x15x20
(unilateral)
Grappler Barbell Twists: 16 x bar, long handle 2x8 x bar
Hanging leg raises 20, 15, 15, 9
Then after all this we headed outside to push the Prowler.
Here's some video footage of our work outside!
We even got my brother in law's baby girl to try giving the Prowler a push.. but she wasn't into it! LOL
So all in all it was a pretty brutal session. Thankfully we'd just changed the water in the hot tub and it was still a balmy 74 degrees.. so we hopped in to cool down afterwards.
That's it for our training logs. A new week is upon us!
Have a great one!
:)
Shane
Saturday, July 26, 2008
High Intensity Intervals for Fat Loss - Work it like a Dog!
So we live in a suburb where there's quite a few Labrador Retrievers. We own a black Lab, her name is Sona. In our neighbourhood the other Labs are often out for long walks with their owners. Some are really slow (doesn't really count for cardio) and others are faster. One guy goes out on his bike and his Lab runs beside him. I've seen another lady out jogging and her Lab is running with her. So what does all this have to do with high intensity intervals for fat loss?
Well... if you've seen our Lab you know she's very lean. We feed her very well, including oats, carrots, broccoli, Udo's oil, cottage cheese, blueberries, tomatoes, apples, bananas, as well as a few cans of Natural Balance dog food daily. So she's getting plenty of nutrition. To top it all off, she always finishes all our leftovers after we eat. So her calorie levels are as high as most labs, but we take her out three to four times a day for a 10-15 minute high intensity interval training session that we call "Play"... Basically we throw the tennis ball using the whippit and she retrieves the ball. Her sprint out to get the ball is at maximum effort, and then her return is a slower pace.
When we bring her in the house, for the next couple hours her breathing is heavier, and she's quite hot. This is the excess post-exercise oxygen consumption period where her body continues to burn calories at a much higher rate.
It's also what we do outside when we push the Prowler up and down in between our house and our neighbours.
When we have very limited time our workout looks like this:
Prowler push 3-5 sets of 30-60seconds with 60-120 seconds rest intervals.
If you give it all you've got.. this can pretty much flatten you!
Admittedly when we did it a few weeks back I was a little out of shape cardio-wise, and it took just 3 sets 60 seconds of all out effort to put me out of commission for nearly 20 minutes.
There's an intuitive feeling that this kind of effort is really good for you. So here's to high intensity intervals for fat loss!
Work it like a Dog!
:)
Shane
Well... if you've seen our Lab you know she's very lean. We feed her very well, including oats, carrots, broccoli, Udo's oil, cottage cheese, blueberries, tomatoes, apples, bananas, as well as a few cans of Natural Balance dog food daily. So she's getting plenty of nutrition. To top it all off, she always finishes all our leftovers after we eat. So her calorie levels are as high as most labs, but we take her out three to four times a day for a 10-15 minute high intensity interval training session that we call "Play"... Basically we throw the tennis ball using the whippit and she retrieves the ball. Her sprint out to get the ball is at maximum effort, and then her return is a slower pace.
When we bring her in the house, for the next couple hours her breathing is heavier, and she's quite hot. This is the excess post-exercise oxygen consumption period where her body continues to burn calories at a much higher rate.
It's also what we do outside when we push the Prowler up and down in between our house and our neighbours.
When we have very limited time our workout looks like this:
Prowler push 3-5 sets of 30-60seconds with 60-120 seconds rest intervals.
If you give it all you've got.. this can pretty much flatten you!
Admittedly when we did it a few weeks back I was a little out of shape cardio-wise, and it took just 3 sets 60 seconds of all out effort to put me out of commission for nearly 20 minutes.
There's an intuitive feeling that this kind of effort is really good for you. So here's to high intensity intervals for fat loss!
Work it like a Dog!
:)
Shane
Wednesday, July 23, 2008
Real Core Stability...
This is getting ridiculous! Can I please go one day without hearing another so called fitness expert or Pilates person or whoever talk about "drawing your navel towards your spine" during exercise to protect the spine.
Based on an Australian study in 1996 where they found that the firing of the transverse abdominus (TVA) was delayed slightly in the people in the study who were suffering from low back pain. Their advice was to draw the navel back towards the spine (which does engage the TVA) and hope that over time this "drawing in" would become automatic.
I am not aware of any study that shows that drawing in on the navel has ever or could ever become automatic. Additionally, others have drawn the same conclusion before me. Shirley Sahrmann has stated, "I don't know of a study that shows that drawing in becomes a subconscious reflex", Sahrmann is a professor of physical therapy at the Washington University School of Medicine in St. Louis, and is author of "Diagnosis and Treatment of Movement Impairment Syndromes", arguably one of the best references for everything related to joint disfunction. I have personally learned more from this book than any other relating to muscle length/tension relationships and their effect on joint function and disfunction.
A name that if you're not already familiar with, you will be before too long is Dr. Stuart McGill. Dr. McGill is the foremost back specialist in the world. His research into the mechanics of the spine is shedding new light on the causes of disc injury and prevention.
Dr. McGill states clearly that although the TVA is definitely important in core stabilization, it is just one muscle, and all of the muscles that act upon the core are involved in stabilization. Dr. McGill says if you want to see an easy example of how just pulling in your navel reduces your core strength, sit in a chair and try to stand up by just pulling in your navel versus "bracing" your whole abdominal wall.
"Bracing" is the new key word. You'll see it popping up everywhere and I think we've finally got it right with this one. Of course it was instinctively done thousands of years ago by anybody who was straining to lift a heavy object. Dr. McGill explains that to "brace" your abdominal wall, pretend you're about to get punched in the abdominals and do what comes naturally. A contraction of all the abdominal muscles as well as the musculature that surrounds the spine at the back occurs when you brace.
Another example is consider what you would do if you had to lift a very heavy object in a hurried fashion. Lets say a heavy object fell on someone and you were going to try to lift it off. You would bend down, with knees and hips, and take a very deep breath and drive the pressure down into your stomach by "bracing" all your abdominals. Then you would try to lift the object.
You may have heard of the "Valsalva Maneuver" named after the 17th century physician Antonio Maria Valsalva is taking a deep breath and forcibly exhaling against a closed glottis. This causes an increase in intra-abdominal pressure by the contraction of the core musculature.
So please folks, even if your Pilates instructor says to draw in your navel when you're exercising, just brace your core by tensing all of the muscles in your abdominal region.
It could save your discs!
:)
Shane
Based on an Australian study in 1996 where they found that the firing of the transverse abdominus (TVA) was delayed slightly in the people in the study who were suffering from low back pain. Their advice was to draw the navel back towards the spine (which does engage the TVA) and hope that over time this "drawing in" would become automatic.
I am not aware of any study that shows that drawing in on the navel has ever or could ever become automatic. Additionally, others have drawn the same conclusion before me. Shirley Sahrmann has stated, "I don't know of a study that shows that drawing in becomes a subconscious reflex", Sahrmann is a professor of physical therapy at the Washington University School of Medicine in St. Louis, and is author of "Diagnosis and Treatment of Movement Impairment Syndromes", arguably one of the best references for everything related to joint disfunction. I have personally learned more from this book than any other relating to muscle length/tension relationships and their effect on joint function and disfunction.
A name that if you're not already familiar with, you will be before too long is Dr. Stuart McGill. Dr. McGill is the foremost back specialist in the world. His research into the mechanics of the spine is shedding new light on the causes of disc injury and prevention.
Dr. McGill states clearly that although the TVA is definitely important in core stabilization, it is just one muscle, and all of the muscles that act upon the core are involved in stabilization. Dr. McGill says if you want to see an easy example of how just pulling in your navel reduces your core strength, sit in a chair and try to stand up by just pulling in your navel versus "bracing" your whole abdominal wall.
"Bracing" is the new key word. You'll see it popping up everywhere and I think we've finally got it right with this one. Of course it was instinctively done thousands of years ago by anybody who was straining to lift a heavy object. Dr. McGill explains that to "brace" your abdominal wall, pretend you're about to get punched in the abdominals and do what comes naturally. A contraction of all the abdominal muscles as well as the musculature that surrounds the spine at the back occurs when you brace.
Another example is consider what you would do if you had to lift a very heavy object in a hurried fashion. Lets say a heavy object fell on someone and you were going to try to lift it off. You would bend down, with knees and hips, and take a very deep breath and drive the pressure down into your stomach by "bracing" all your abdominals. Then you would try to lift the object.
You may have heard of the "Valsalva Maneuver" named after the 17th century physician Antonio Maria Valsalva is taking a deep breath and forcibly exhaling against a closed glottis. This causes an increase in intra-abdominal pressure by the contraction of the core musculature.
So please folks, even if your Pilates instructor says to draw in your navel when you're exercising, just brace your core by tensing all of the muscles in your abdominal region.
It could save your discs!
:)
Shane
Saturday, July 19, 2008
What Motivates You?
When you set out to accomplish a task be it physical, academic, or other, we often have motivating factors that help push us along when we might otherwise pack it in.
With physical tasks such as exercising we do it because it's good for our health, it helps give us more energy, or even to look better on the beach. Whatever our reasons, we all have them.
Now take Dick and Rick Hoyt, a father and son team who compete in marathons and Ironman triathlons. It was Rick who convinced his father to enter these races with him.
So this was Dick's motivation. Now... that sounds nice and all.. but watch the video and you'll really understand the depth of commitment on Dick's part to his son.
Sorry to suck you in to a nearly 10 minute video, and I'm not a big fan of the music in the video.. but the story is simply incredible.
When I see something like this, I want to never make an excuse for why I couldn't or I didn't do something that was important. Whether it's a favour for a friend, a loved one, or something as simple as getting in some exercise.
I hope you enjoyed the video as much as I did.
Excuseless...
:)
Shane
With physical tasks such as exercising we do it because it's good for our health, it helps give us more energy, or even to look better on the beach. Whatever our reasons, we all have them.
Now take Dick and Rick Hoyt, a father and son team who compete in marathons and Ironman triathlons. It was Rick who convinced his father to enter these races with him.
So this was Dick's motivation. Now... that sounds nice and all.. but watch the video and you'll really understand the depth of commitment on Dick's part to his son.
Sorry to suck you in to a nearly 10 minute video, and I'm not a big fan of the music in the video.. but the story is simply incredible.
When I see something like this, I want to never make an excuse for why I couldn't or I didn't do something that was important. Whether it's a favour for a friend, a loved one, or something as simple as getting in some exercise.
I hope you enjoyed the video as much as I did.
Excuseless...
:)
Shane
Friday, July 18, 2008
What to Do When it Rains!
Like many of you I awoke at around 4am to a mad storm outside. Thunder, lightning, and deafening rain striking the roof and siding on the house kept me awake for about 20 minutes!
I guess it all stopped at some point around or before 5am, as my alarm woke me up at 5:30am. I had definitely fallen back asleep, but didn't remember falling back asleep. I was pretty tired, but had to get up for my first client at 6am.
I hit the shower to wake up (didn't really work), had breakfast and headed downstairs to my studio to prepare for my 6am client. At 6:08am I sent a text wondering if we were still on for training. When I didn't get an answer by 6:15am I called. Turns out they'd had their windows open and had quite a bit of water get in the house. So training was off, as they had clean-up to take care of at home.
So.. I was there, now awake, in my studio... what do I do. I could go back to bed, but by the time I would get to sleep, I'd have to be up by 7:15 anyway for my next client, so I decided that some restoration work would be the most productive use of my time.
Here's what I did.
Foam Roller: Quads, IT band, Hamstrings, Adductors, Glute Max, Glute Med, Thoracic Spine, Lats, and Pecs.
I grabbed my tennis ball and took care of my Infraspinatus and Piriformis.
Then I did some static stretching for my Rectus Femoris / Tensor Fascia.
I probably spent about 25 minutes in all, and as I went upstairs after, I was reminded again by how good all my joints felt of the importance of soft tissue work.
So don't skip out on your foam roller!
It's Friday folks.. so I gotta roll!
;)
Shane
I guess it all stopped at some point around or before 5am, as my alarm woke me up at 5:30am. I had definitely fallen back asleep, but didn't remember falling back asleep. I was pretty tired, but had to get up for my first client at 6am.
I hit the shower to wake up (didn't really work), had breakfast and headed downstairs to my studio to prepare for my 6am client. At 6:08am I sent a text wondering if we were still on for training. When I didn't get an answer by 6:15am I called. Turns out they'd had their windows open and had quite a bit of water get in the house. So training was off, as they had clean-up to take care of at home.
So.. I was there, now awake, in my studio... what do I do. I could go back to bed, but by the time I would get to sleep, I'd have to be up by 7:15 anyway for my next client, so I decided that some restoration work would be the most productive use of my time.
Here's what I did.
Foam Roller: Quads, IT band, Hamstrings, Adductors, Glute Max, Glute Med, Thoracic Spine, Lats, and Pecs.
I grabbed my tennis ball and took care of my Infraspinatus and Piriformis.
Then I did some static stretching for my Rectus Femoris / Tensor Fascia.
I probably spent about 25 minutes in all, and as I went upstairs after, I was reminded again by how good all my joints felt of the importance of soft tissue work.
So don't skip out on your foam roller!
It's Friday folks.. so I gotta roll!
;)
Shane
Tuesday, July 15, 2008
First Workout In New Studio!
I Christened my new studio yesterday with a split routine leg workout.
I had 45 minutes in the morning and 45 minutes at night to thoroughly thrash my legs.
Here's what I did.
Training Session #1 12:45pm
Foam Roller: Quads, IT Band, Hip Flexors, Hams, Calves, Peroneals, Adductors, Glutes, T-Spine.
(10 min)
Dynamic stretching for Hip Flexors, Quads, Hams, and Glutes.
(5 min)
Squats: worked up to a tough 4x5RM
Dumbbell Split Squats 4x8
Band Sideways X-Walking 3x12 (Red Jumpstretch)
Training Session #2 8pm
Dynamic warm-up consisting of: squat to stand, side-side lunging, cradle walk. (5 min)
1-leg squat to bench w/Kettlebell counter weight 4x10 (this is ridiculously difficult.. takes a lot of concentration)
Glute & Ham Raises 4x10
Romanian Deadlifts 3x8
Decline Sit-ups 3x10 (Easy.. no weight, very slight decline)
Reverse Hyperextensions 3x10
Grappler Barbell Twist 3x10
Incline Reverse Crunches 3x10
At this point I was toast, even if I could have done more, Sona, my pup was jumping all over me. She'd had just about enough of me grunting... I figure she thinks i'm in pain (kinda true) and she's jumping all over me to see if I'm ok? Funny.
Anyway.. it was a great workout.. and today I'm well aware of it!
Tonight I'm going to take apart my pulldown/seated row unit gotta remove the whole weight stack in order to get it to a manageable weight to carry down the stairs.
:)
Shane
I had 45 minutes in the morning and 45 minutes at night to thoroughly thrash my legs.
Here's what I did.
Training Session #1 12:45pm
Foam Roller: Quads, IT Band, Hip Flexors, Hams, Calves, Peroneals, Adductors, Glutes, T-Spine.
(10 min)
Dynamic stretching for Hip Flexors, Quads, Hams, and Glutes.
(5 min)
Squats: worked up to a tough 4x5RM
Dumbbell Split Squats 4x8
Band Sideways X-Walking 3x12 (Red Jumpstretch)
Training Session #2 8pm
Dynamic warm-up consisting of: squat to stand, side-side lunging, cradle walk. (5 min)
1-leg squat to bench w/Kettlebell counter weight 4x10 (this is ridiculously difficult.. takes a lot of concentration)
Glute & Ham Raises 4x10
Romanian Deadlifts 3x8
Decline Sit-ups 3x10 (Easy.. no weight, very slight decline)
Reverse Hyperextensions 3x10
Grappler Barbell Twist 3x10
Incline Reverse Crunches 3x10
At this point I was toast, even if I could have done more, Sona, my pup was jumping all over me. She'd had just about enough of me grunting... I figure she thinks i'm in pain (kinda true) and she's jumping all over me to see if I'm ok? Funny.
Anyway.. it was a great workout.. and today I'm well aware of it!
Tonight I'm going to take apart my pulldown/seated row unit gotta remove the whole weight stack in order to get it to a manageable weight to carry down the stairs.
:)
Shane
Monday, July 14, 2008
Equipment Arrives!
With plans of starting a family, I decided that the 2 hours per day of travel time to and from work in the winter was going to be too much to handle. So the decision to put a training studio in my basement was put into action.
The planning took a couple months, and the construction took another couple, but it's finally come together. Before I started, my basement had the normal unfinished appearance.
Main Space
The nearly finished interior as it looked a few weeks ago can been seen in the pic below.
Main Space - Nearly Finished
With the main space finally completed, and after numerous shipping, and customs delays, my equipment has finally arrived. Of course for most gyms that order commercial gym equipment they've got big huge garage doors that open and the stuff is just rolled in on a skid and carried to the location in the gym. But for me, everything arrived "assembled", so I had to "disassemble" everything, carry it downstairs and then "re-assemble" it all again in the studio space.
Equipment Jammed into Garage
The Narrow Staircase and Reason Disassembling Was Required
Main Space - Looking towards entrance.
Another few days and everything will be in place! I can't wait!
Well that's it.. just a quick update on the private training studio
in Aylmer.
:)
Shane
The planning took a couple months, and the construction took another couple, but it's finally come together. Before I started, my basement had the normal unfinished appearance.
Main Space
The nearly finished interior as it looked a few weeks ago can been seen in the pic below.
Main Space - Nearly Finished
With the main space finally completed, and after numerous shipping, and customs delays, my equipment has finally arrived. Of course for most gyms that order commercial gym equipment they've got big huge garage doors that open and the stuff is just rolled in on a skid and carried to the location in the gym. But for me, everything arrived "assembled", so I had to "disassemble" everything, carry it downstairs and then "re-assemble" it all again in the studio space.
Equipment Jammed into Garage
The Narrow Staircase and Reason Disassembling Was Required
Main Space - Looking towards entrance.
Another few days and everything will be in place! I can't wait!
Well that's it.. just a quick update on the private training studio
in Aylmer.
:)
Shane
Wednesday, June 25, 2008
Anterior Shoulder Pain When Benching
Q: I've been pushing my bench pretty hard in the past 6 months with mostly good results, but i'm starting to get some pain in the front of my left shoulder. I took a few days off training intially, the pain subsided, but then came back the very next time I did bench. So now I'm lifting lighter and periodically I try to go up but every time I go up there's pain at the front of my shoulder.
What can I do?
Thanks,
Jay H.
A: Jay, there could be a number of different causes for your pain. Without watching you bench in person, it will be hard to be specific. But I'll go over a couple scenarios for you.
Firstly, if your subscapularis muscle is weak, then you may be getting some anterior humeral head gliding. Anterior glide of the humeral head will often lead to stretching of the anterior joint capsule and subsequent loss of glenohumeral stability. When you bench, your pec pulls the humeral head forward forcefully and it's the job of the subscapularis to pull it backward and down into the correct position.
To remedy the problem, first, you would need to back off on lifting anything heavy, and then start doing 3x15 tube or band internal rotations from above (See Fig 1.1 & Fig 1.2).
Fig 1.1 - Tube internal rotation from above - Start and Finishing position.
Fig 1.2 - Tube internal rotation from above - Midpoint position.
Do this daily for about a week and then move to every second day and increase to 4x15. Finally drop it to twice a week and then try to keep it in your program at least once a week to keep that muscle strong as you gradually return to pressing.
Second possibility is that you've got some impingement going on in the shoulder. Impingement is usually the cause if you have pain when raising your arm to the front or side in between about 60 or 70 degrees and 120-130 degrees of flexion. If this is the case, again you'll have to back off from anything heavy, and perform a few sets of the pendulum exercise (See Video 1.1) to help open up the sub-acromial space Be sure to use only 5-8 lbs. Going heavier than 8 lbs tends to cause the outer muscles to take up the tension, when we want it on the ligaments in the shoulder.
Video 1.1 - The Pendulum Exercise - Creating distraction at the humeral head to increase sub-acromial space.
When you get impingement, the humeral head is being pulled upward against the sub-acromial bursa and supraspinatus tendon. This pressure causes pain and often swelling (which further reduces the sub-acromial space). A bit of time off from heavy benching will be required to allow any swelling to go away.
Once you can raise your arm through the normally painful range without pain, this means you're ready to start strengthening a few areas that need to be stronger to prevent the re-occurence of the pain. This doesn't mean you're ready to bench again, and if you can bench a little that's fine, but DON'T go heavy yet.
Tube external rotations (See Fig. 2.1-2.6) from a few different angles will help to strengthen the external rotator cuff muscles. The teres minor and the infraspinatus being heavily involved in stabilizing the shoulder joint during bench press.
Fig 2.1 - Tube External Rotation (Focus Teres Minor) - Start & Finish Position
Note: Place a small towel or similar object in between arm and ribcage.
Fig 2.2 - Tube External Rotation (Focus Teres Minor) - Midpoint Position
Note: Place a small towel or similar object in between arm and ribcage.
Fig 2.3 - Tube External Rotation 90/0 (Focus Infraspinatus) - Start & Finish Position
Fig 2.4 - Tube External Rotation 90/0 (Focus Infraspinatus) - Midpoint Position
Fig 2.5 - Tube External Rotation 0/90 (Focus Infraspinatus) - Start & Finish Position
Fig 2.6 - Tube External Rotation 0/90 (Focus Infraspinatus) - Midpoint Position
Additionally, spend a few weeks doing extra rows, dumbbells, barbells, cable rows, they will all help. Also spend some time doing some rope face pulls or prone incline trap raises which allow the upper and lower traps to work without involving the rhomboids. Some people tend to be rhomboid dominant, which means scapular stability is created mostly by the rhomboids and with very little help from the traps. Often people with rhomboid dominance have weak serratus anterior muscles. Weak serratus anterior muscles can contribute to a host of other compensation patterns which ultimately produce anterior shoulder pain. To strengthen the serratus anterior muscles perform 2-3 sets of 10-15 reps of Serratus/Scapula Pushups (see Video 2.1). Keep your elbows locked and sink between your shoulder blades. You'll feel them squash together as you sink down, and then push yourself back up and pull your shoulder blades as far apart as possible at the top. Try to avoid creating the upward movement simply by rounding your upper back.
Video 2.1 - Serratus/Scapula Pushups
A third possibility for your shoulder pain involves the long head biceps tendon. Speed's test is a good way to determine whether or not the long head biceps tendon is involved. To perform speed's test, make a fist and pretend you are doing a dumbbell curl and bring your fist up towards your shoulder. Continue to move your fist up a few inches further by flexing your shoulder joint. From this position have a friend or training partner pull down on your fist while you resist. If you have pain or significant weakness in your shoulder during this test, some or all of your shoulder pain involves the long head biceps tendon.
If there is inflammation, again some rest time is needed. Icing the afflicted area and some ibuprofen will help to bring the swelling down. Once the pain has subsided, heat will help encourage blood flow to the area, which will help speed healing. Use the speed's test again but ask your partner to pulldown with much less force and resist them less as well to see if you still have soreness in the shoulder. If you are doing the test and you pull too hard you might aggravate the area again. So always perform subsequent tests at a lower intensity.
After a couple weeks of adding these exercises into your program, you can gradually bring benching back into your program. But spend the first couple weeks using loads close to 60%-80% of the loads that were causing your pain. After a few weeks at these lighter loads, and continued use of the tube exercises and serratus/scapula pushups, you'll be ready to resume some heavier lifting.
When you resume training, for a while, try to do most of your overhead pushing and pulling movements using a closer hand spacing. Same thing for horizontal pressing movements. Spend some time working on your close grip bench press. This movement puts less stress on the shoulder than the wider grip varieties.
Don't rush it. Remember this... one or two additional weeks off training to really prepare those shoulder tissues for loading again can save you months off with serious inflammation.
A final word... It can be very discouraging to find out you've injured yourself and that you have no choice but to take a lengthy break from bench pressing, but if you're like most people in the gym, you probably spend a disproportionate time on your bench anyway, so use this opportunity to work on your deadlifts and squats. When you come back to bench, hopefully your squat and deadlift will have benefitted!
:)
Shane
What can I do?
Thanks,
Jay H.
A: Jay, there could be a number of different causes for your pain. Without watching you bench in person, it will be hard to be specific. But I'll go over a couple scenarios for you.
Firstly, if your subscapularis muscle is weak, then you may be getting some anterior humeral head gliding. Anterior glide of the humeral head will often lead to stretching of the anterior joint capsule and subsequent loss of glenohumeral stability. When you bench, your pec pulls the humeral head forward forcefully and it's the job of the subscapularis to pull it backward and down into the correct position.
To remedy the problem, first, you would need to back off on lifting anything heavy, and then start doing 3x15 tube or band internal rotations from above (See Fig 1.1 & Fig 1.2).
Fig 1.1 - Tube internal rotation from above - Start and Finishing position.
Fig 1.2 - Tube internal rotation from above - Midpoint position.
Do this daily for about a week and then move to every second day and increase to 4x15. Finally drop it to twice a week and then try to keep it in your program at least once a week to keep that muscle strong as you gradually return to pressing.
Second possibility is that you've got some impingement going on in the shoulder. Impingement is usually the cause if you have pain when raising your arm to the front or side in between about 60 or 70 degrees and 120-130 degrees of flexion. If this is the case, again you'll have to back off from anything heavy, and perform a few sets of the pendulum exercise (See Video 1.1) to help open up the sub-acromial space Be sure to use only 5-8 lbs. Going heavier than 8 lbs tends to cause the outer muscles to take up the tension, when we want it on the ligaments in the shoulder.
Video 1.1 - The Pendulum Exercise - Creating distraction at the humeral head to increase sub-acromial space.
When you get impingement, the humeral head is being pulled upward against the sub-acromial bursa and supraspinatus tendon. This pressure causes pain and often swelling (which further reduces the sub-acromial space). A bit of time off from heavy benching will be required to allow any swelling to go away.
Once you can raise your arm through the normally painful range without pain, this means you're ready to start strengthening a few areas that need to be stronger to prevent the re-occurence of the pain. This doesn't mean you're ready to bench again, and if you can bench a little that's fine, but DON'T go heavy yet.
Tube external rotations (See Fig. 2.1-2.6) from a few different angles will help to strengthen the external rotator cuff muscles. The teres minor and the infraspinatus being heavily involved in stabilizing the shoulder joint during bench press.
Fig 2.1 - Tube External Rotation (Focus Teres Minor) - Start & Finish Position
Note: Place a small towel or similar object in between arm and ribcage.
Fig 2.2 - Tube External Rotation (Focus Teres Minor) - Midpoint Position
Note: Place a small towel or similar object in between arm and ribcage.
Fig 2.3 - Tube External Rotation 90/0 (Focus Infraspinatus) - Start & Finish Position
Fig 2.4 - Tube External Rotation 90/0 (Focus Infraspinatus) - Midpoint Position
Fig 2.5 - Tube External Rotation 0/90 (Focus Infraspinatus) - Start & Finish Position
Fig 2.6 - Tube External Rotation 0/90 (Focus Infraspinatus) - Midpoint Position
Additionally, spend a few weeks doing extra rows, dumbbells, barbells, cable rows, they will all help. Also spend some time doing some rope face pulls or prone incline trap raises which allow the upper and lower traps to work without involving the rhomboids. Some people tend to be rhomboid dominant, which means scapular stability is created mostly by the rhomboids and with very little help from the traps. Often people with rhomboid dominance have weak serratus anterior muscles. Weak serratus anterior muscles can contribute to a host of other compensation patterns which ultimately produce anterior shoulder pain. To strengthen the serratus anterior muscles perform 2-3 sets of 10-15 reps of Serratus/Scapula Pushups (see Video 2.1). Keep your elbows locked and sink between your shoulder blades. You'll feel them squash together as you sink down, and then push yourself back up and pull your shoulder blades as far apart as possible at the top. Try to avoid creating the upward movement simply by rounding your upper back.
Video 2.1 - Serratus/Scapula Pushups
A third possibility for your shoulder pain involves the long head biceps tendon. Speed's test is a good way to determine whether or not the long head biceps tendon is involved. To perform speed's test, make a fist and pretend you are doing a dumbbell curl and bring your fist up towards your shoulder. Continue to move your fist up a few inches further by flexing your shoulder joint. From this position have a friend or training partner pull down on your fist while you resist. If you have pain or significant weakness in your shoulder during this test, some or all of your shoulder pain involves the long head biceps tendon.
If there is inflammation, again some rest time is needed. Icing the afflicted area and some ibuprofen will help to bring the swelling down. Once the pain has subsided, heat will help encourage blood flow to the area, which will help speed healing. Use the speed's test again but ask your partner to pulldown with much less force and resist them less as well to see if you still have soreness in the shoulder. If you are doing the test and you pull too hard you might aggravate the area again. So always perform subsequent tests at a lower intensity.
After a couple weeks of adding these exercises into your program, you can gradually bring benching back into your program. But spend the first couple weeks using loads close to 60%-80% of the loads that were causing your pain. After a few weeks at these lighter loads, and continued use of the tube exercises and serratus/scapula pushups, you'll be ready to resume some heavier lifting.
When you resume training, for a while, try to do most of your overhead pushing and pulling movements using a closer hand spacing. Same thing for horizontal pressing movements. Spend some time working on your close grip bench press. This movement puts less stress on the shoulder than the wider grip varieties.
Don't rush it. Remember this... one or two additional weeks off training to really prepare those shoulder tissues for loading again can save you months off with serious inflammation.
A final word... It can be very discouraging to find out you've injured yourself and that you have no choice but to take a lengthy break from bench pressing, but if you're like most people in the gym, you probably spend a disproportionate time on your bench anyway, so use this opportunity to work on your deadlifts and squats. When you come back to bench, hopefully your squat and deadlift will have benefitted!
:)
Shane
Tuesday, June 10, 2008
Why I Get Frustrated!
About three years ago, I was contracted by a group of professionals to do a nutrition seminar for them. It was one of my first, so I was a little nervous. When I arrived and set up, people slowly started filling the room. It wasn't a huge room, but by the time I started there was probably 45 or 50 people in attendance.
I had already set out a few sheets of paper and a pen on the tables where everyone sat.
I introduced myself and asked a few people in the room what their occupations were. These were legal secretaries, lawyers, brokers, entrepreneurs, doctors, and a couple travel agents. So I had a room of pretty smart cookies here.
I joked that if they were all so smart, why did they need me to tell them how to eat to be healthier and change their bodies?
I got some laughs.. but then they all kept staring at me.. obviously because the still felt they needed my help. Well either that or they were thinking I was a smart-ass! ;)
So I asked them to all write down on one of the sheets of paper, what they thought a perfectly balanced meal plan would look like for just one day. It took about ten minutes, there were some little discussions here and there, but as people finished writing, they all seemed to have sort of puzzled, unsure expressions on their faces.
I continued and asked them to now take a second piece of paper, and to the best of their recollection, write out EXACTLY, what they had eaten the previous day. From the time they got up, to the time they went to bed.
It was as I expected...
The postured perfect day of food consisted of eggs (some bacon), cereals, fruit, milk, nuts, lean meats, vegetables, milk, and I even had a few people list "a protein shake".
The order of foods, and the combinations wasn't necessarily the best, but the content was great. It was mostly foods that you eat in their natural state, with but a few exceptions.
Then the laughter came...
Having some of the audience read out what they'd consumed on the previous day was met with snickers, and smiles across the room.
One gentleman proudly read out his list:
Breakfast
nothing
Lunch
nothing
Dinner
Fettucini Alfredo
4 Scotch drinks
1 piece of Tiramisu
Late Evening
1 bowl oreo ice cream
His was definitely the worst, but most of them weren't that far off. Missed meals, carbohydrate only diets, donuts and coffee for breakfast, it was quite funny.
Funny, that these "smart" professionals could all list off what a fairly healthy diet would consist of, yet most of them were eating pretty horrible diets.
At this point I really wanted to make it clear to them that they had hired me to provide knowledge. But Knowledge without it's application is useless. I could give them some pretty amazing meal plans with carb-rotation diets to really help them peel off their last few pounds of bodyfat, but if they don't follow the diet, then what's the point.
This is what gets me frustrated!
Almost everyone you know.. knows how to eat healthy! But so many don't! So many people don't eat healthy because they don't see it change their health for the better.. immediately!
Yet all you doctors, lawyers, investment bankers all tell people that they need to stop smoking, get proper legal advice, or put away money for the future, because it pays off down the road.
The same thing goes for intelligent eating habits.
Don't keep reading new books on diets and food, don't keep hiring nutritionists to tell you what to eat (again!), and don't keep asking your doctor what to do to be healthier.
Just write out what you think will make you healthier and do it!
That's it.. that's all!
Almost any positive change will make you healthier. Start with just one or two, make them stick, and then introduce more changes. But whatever you do, don't try to do it all at once. That's why people stop eating sensibly because it seems so overwhelming when they do a full 180 degree diet makeover.
Just make small changes and stick to them. The rest will follow!
Yours in Health,
:)
Shane
I had already set out a few sheets of paper and a pen on the tables where everyone sat.
I introduced myself and asked a few people in the room what their occupations were. These were legal secretaries, lawyers, brokers, entrepreneurs, doctors, and a couple travel agents. So I had a room of pretty smart cookies here.
I joked that if they were all so smart, why did they need me to tell them how to eat to be healthier and change their bodies?
I got some laughs.. but then they all kept staring at me.. obviously because the still felt they needed my help. Well either that or they were thinking I was a smart-ass! ;)
So I asked them to all write down on one of the sheets of paper, what they thought a perfectly balanced meal plan would look like for just one day. It took about ten minutes, there were some little discussions here and there, but as people finished writing, they all seemed to have sort of puzzled, unsure expressions on their faces.
I continued and asked them to now take a second piece of paper, and to the best of their recollection, write out EXACTLY, what they had eaten the previous day. From the time they got up, to the time they went to bed.
It was as I expected...
The postured perfect day of food consisted of eggs (some bacon), cereals, fruit, milk, nuts, lean meats, vegetables, milk, and I even had a few people list "a protein shake".
The order of foods, and the combinations wasn't necessarily the best, but the content was great. It was mostly foods that you eat in their natural state, with but a few exceptions.
Then the laughter came...
Having some of the audience read out what they'd consumed on the previous day was met with snickers, and smiles across the room.
One gentleman proudly read out his list:
Breakfast
nothing
Lunch
nothing
Dinner
Fettucini Alfredo
4 Scotch drinks
1 piece of Tiramisu
Late Evening
1 bowl oreo ice cream
His was definitely the worst, but most of them weren't that far off. Missed meals, carbohydrate only diets, donuts and coffee for breakfast, it was quite funny.
Funny, that these "smart" professionals could all list off what a fairly healthy diet would consist of, yet most of them were eating pretty horrible diets.
At this point I really wanted to make it clear to them that they had hired me to provide knowledge. But Knowledge without it's application is useless. I could give them some pretty amazing meal plans with carb-rotation diets to really help them peel off their last few pounds of bodyfat, but if they don't follow the diet, then what's the point.
This is what gets me frustrated!
Almost everyone you know.. knows how to eat healthy! But so many don't! So many people don't eat healthy because they don't see it change their health for the better.. immediately!
Yet all you doctors, lawyers, investment bankers all tell people that they need to stop smoking, get proper legal advice, or put away money for the future, because it pays off down the road.
The same thing goes for intelligent eating habits.
Don't keep reading new books on diets and food, don't keep hiring nutritionists to tell you what to eat (again!), and don't keep asking your doctor what to do to be healthier.
Just write out what you think will make you healthier and do it!
That's it.. that's all!
Almost any positive change will make you healthier. Start with just one or two, make them stick, and then introduce more changes. But whatever you do, don't try to do it all at once. That's why people stop eating sensibly because it seems so overwhelming when they do a full 180 degree diet makeover.
Just make small changes and stick to them. The rest will follow!
Yours in Health,
:)
Shane
Friday, May 30, 2008
Moving from a Maintenance Diet to Fat Loss
Q: Hi Shane... Following our discussion 6 months ago in which you suggested I work on good eating habits and to try to make better bad food choices when I can't make a really good food choice, I've dropped probably about 10 lbs of fat, and gained pretty close to that in muscle weight as the scale hasn't budged, but I've dropped two pants sizes. Before my goal was just to drop all the extra weight I was carrying, and just get healthy. But as I've been progressing, my goals have changed, and now I'm interested in really getting leaner. A six-pack would be great!
The problem is that I can't seem to lose any more bodyfat. I'm training with weights 3 times per week for one hour, and I'm doing 3 cardio sessions per week of walking for 1 hour on the treadmill.
My diet is as follows:
Breakfast: 2 eggs, 1/2 cup oats, 1/2 cup milk, 1 fruit
Mid-morning: 1 fruit, handful walnuts, 1/2 cup Liberte organic yogurt
Lunch: spinach salad w/chicken, cherry tomatoes, onion, carrots
Mid-afternoon: 1/2 cup cottage cheese, 1/2 cup blueberries
Dinner: 4 oz meat, loads of veggies, 1/2 cup brown rice or 2-3 oz potato/sweet potato
Evening: 1 cup plain popcorn, 1 glass milk, 1 cup grapes
I have tried cutting out the popcorn and grapes at night, but I didn't feel like it was helping me lose any more bodyfat.
What can I do?
Thanks!
Chris B.
A: Chris, your diet is great! And dropping two pants sizes, while maintaining scale weight is evidence that you're boosting your metabolism with strength training.
The reason you're not dropping any more weight despite your "sometimes" efforts at cutting back a bit more on carbs at night is because you're reached a new equilibrium where your body has matched it's energy expenditure with your energy intake.
So you have two options now. You can either cut back a lot more on your energy intake, which would result in further fat loss, but it would also cause you to lose some muscle mass as well. The drop in muscle mass would then help your body to reduce its energy demand to your new lowered energy intake.
So the better option is to use a carb-rotation. This is a modified version of what I do with my competitive athletes.
When you reduce your carbohydrate intake (keeping protein and fat unchanged), for a time your body will burn more fat. But after a short while it adjusts the metabolic rate to compensate for the drop in carbohydrate and overall energy. So a carb-rotation diet simply keeps your body's compensation mechanism off guard slightly by giving you carbohydrate and calorie boost every 3rd or 4th day to prevent a reduction in metabolic rate.
So here's how your menu above might look. I've listed the changes as to the base food plan you've been following:
Day 1 (no change)
Breakfast: 2 eggs, 1/2 cup oats, 1/2 cup milk, 1 fruit
Mid-morning: 1 fruit, handful walnuts, 1/2 cup Liberte organic yogurt
Lunch: spinach salad w/chicken, cherry tomatoes, onion, carrots
Mid-afternoon: 1/2 cup cottage cheese, 1/2 cup blueberries
Dinner: 4 oz meat, loads of veggies, 1/2 cup brown rice or 2-3 oz potato/sweet potato
Evening: 1 cup plain popcorn, 1 glass milk, 1 cup grapes
Day 2 (change in evening only)
Breakfast: 2 eggs, 1/2 cup oats, 1/2 cup milk, 1 fruit
Mid-morning: 1 fruit, handful walnuts, 1/2 cup Liberte organic yogurt
Lunch: spinach salad w/chicken, cherry tomatoes, onion, carrots
Mid-afternoon: 1/2 cup cottage cheese, 1/2 cup blueberries
Dinner: 4 oz meat, loads of veggies, 1/2 cup brown rice or 2-3 oz potato/sweet potato
Evening: glass milk
Day 3 (change in both dinner and evening)
Breakfast: 2 eggs, 1/2 cup oats, 1/2 cup milk, 1 fruit
Mid-morning: 1 fruit, handful walnuts, 1/2 cup Liberte organic yogurt
Lunch: spinach salad w/chicken, cherry tomatoes, onion, carrots
Mid-afternoon: 1/2 cup cottage cheese, 1/2 cup blueberries
Dinner: 4 oz meat, loads of veggies ( yeah.. just meat and veggies)
Evening: glass milk
Day 4 (change in breakfast, mid-morning)
Breakfast: 2 eggs, 1 cup oats, 1/2 cup milk, 1 fruit
Mid-morning: 1 fruit, handful walnuts, 1/2 cup Liberte organic yogurt
Lunch: spinach salad w/chicken, cherry tomatoes, onion, carrots, 3 small red potatoes
Mid-afternoon: 1/2 cup cottage cheese, 2/3 cup blueberries
Dinner: 4 oz meat, loads of veggies, 1/2 cup brown rice or 2-3 oz potato/sweet potato
Evening: 1 cup plain popcorn, 1 glass milk, 1 cup grapes
Repeat...
So beginning with Day 1, where you follow your normal meal plan, you move to Day 2 and Day 3 where we remove successively more carbohydrate, and then on Day 4 add back all that was removed and then give you some extra to help boost your metabolic rate.
Now even if the average calorie load was to be exactly the same over the four days as the original meal plan, the work required to store the additional calories would create a deficit of some sort. So even at worst, you'll be ahead by staggering your caloric intake.
This is a fairly straight-forward example of rotating your carbohydrate intake. But it would be a good starting point for you Chris.
I would also suggest changing up 1 or 2 of your walks on the treadmill for some interval sessions. Originally when we first spoke, you had some pain in the arches of your feet, and hence my suggestion for easy cardio. But with that cleared up, moving into cardio intervals will help increase the number of calories you burn over steady state cardio.
Essentially it's the EPOC (Excess Post-Exercise Oxygen Consumption) that we're interested in raising. When you engage in very rigorous exercise you create a large oxygen deficit. The restoration process is costly from an energy standpoint, consequently with your goal of increased fat-loss, I strongly recommend it.
Write me back in a few months. I'd love to hear about your progress!!
:)
Shane
The problem is that I can't seem to lose any more bodyfat. I'm training with weights 3 times per week for one hour, and I'm doing 3 cardio sessions per week of walking for 1 hour on the treadmill.
My diet is as follows:
Breakfast: 2 eggs, 1/2 cup oats, 1/2 cup milk, 1 fruit
Mid-morning: 1 fruit, handful walnuts, 1/2 cup Liberte organic yogurt
Lunch: spinach salad w/chicken, cherry tomatoes, onion, carrots
Mid-afternoon: 1/2 cup cottage cheese, 1/2 cup blueberries
Dinner: 4 oz meat, loads of veggies, 1/2 cup brown rice or 2-3 oz potato/sweet potato
Evening: 1 cup plain popcorn, 1 glass milk, 1 cup grapes
I have tried cutting out the popcorn and grapes at night, but I didn't feel like it was helping me lose any more bodyfat.
What can I do?
Thanks!
Chris B.
A: Chris, your diet is great! And dropping two pants sizes, while maintaining scale weight is evidence that you're boosting your metabolism with strength training.
The reason you're not dropping any more weight despite your "sometimes" efforts at cutting back a bit more on carbs at night is because you're reached a new equilibrium where your body has matched it's energy expenditure with your energy intake.
So you have two options now. You can either cut back a lot more on your energy intake, which would result in further fat loss, but it would also cause you to lose some muscle mass as well. The drop in muscle mass would then help your body to reduce its energy demand to your new lowered energy intake.
So the better option is to use a carb-rotation. This is a modified version of what I do with my competitive athletes.
When you reduce your carbohydrate intake (keeping protein and fat unchanged), for a time your body will burn more fat. But after a short while it adjusts the metabolic rate to compensate for the drop in carbohydrate and overall energy. So a carb-rotation diet simply keeps your body's compensation mechanism off guard slightly by giving you carbohydrate and calorie boost every 3rd or 4th day to prevent a reduction in metabolic rate.
So here's how your menu above might look. I've listed the changes as to the base food plan you've been following:
Day 1 (no change)
Breakfast: 2 eggs, 1/2 cup oats, 1/2 cup milk, 1 fruit
Mid-morning: 1 fruit, handful walnuts, 1/2 cup Liberte organic yogurt
Lunch: spinach salad w/chicken, cherry tomatoes, onion, carrots
Mid-afternoon: 1/2 cup cottage cheese, 1/2 cup blueberries
Dinner: 4 oz meat, loads of veggies, 1/2 cup brown rice or 2-3 oz potato/sweet potato
Evening: 1 cup plain popcorn, 1 glass milk, 1 cup grapes
Day 2 (change in evening only)
Breakfast: 2 eggs, 1/2 cup oats, 1/2 cup milk, 1 fruit
Mid-morning: 1 fruit, handful walnuts, 1/2 cup Liberte organic yogurt
Lunch: spinach salad w/chicken, cherry tomatoes, onion, carrots
Mid-afternoon: 1/2 cup cottage cheese, 1/2 cup blueberries
Dinner: 4 oz meat, loads of veggies, 1/2 cup brown rice or 2-3 oz potato/sweet potato
Evening: glass milk
Day 3 (change in both dinner and evening)
Breakfast: 2 eggs, 1/2 cup oats, 1/2 cup milk, 1 fruit
Mid-morning: 1 fruit, handful walnuts, 1/2 cup Liberte organic yogurt
Lunch: spinach salad w/chicken, cherry tomatoes, onion, carrots
Mid-afternoon: 1/2 cup cottage cheese, 1/2 cup blueberries
Dinner: 4 oz meat, loads of veggies ( yeah.. just meat and veggies)
Evening: glass milk
Day 4 (change in breakfast, mid-morning)
Breakfast: 2 eggs, 1 cup oats, 1/2 cup milk, 1 fruit
Mid-morning: 1 fruit, handful walnuts, 1/2 cup Liberte organic yogurt
Lunch: spinach salad w/chicken, cherry tomatoes, onion, carrots, 3 small red potatoes
Mid-afternoon: 1/2 cup cottage cheese, 2/3 cup blueberries
Dinner: 4 oz meat, loads of veggies, 1/2 cup brown rice or 2-3 oz potato/sweet potato
Evening: 1 cup plain popcorn, 1 glass milk, 1 cup grapes
Repeat...
So beginning with Day 1, where you follow your normal meal plan, you move to Day 2 and Day 3 where we remove successively more carbohydrate, and then on Day 4 add back all that was removed and then give you some extra to help boost your metabolic rate.
Now even if the average calorie load was to be exactly the same over the four days as the original meal plan, the work required to store the additional calories would create a deficit of some sort. So even at worst, you'll be ahead by staggering your caloric intake.
This is a fairly straight-forward example of rotating your carbohydrate intake. But it would be a good starting point for you Chris.
I would also suggest changing up 1 or 2 of your walks on the treadmill for some interval sessions. Originally when we first spoke, you had some pain in the arches of your feet, and hence my suggestion for easy cardio. But with that cleared up, moving into cardio intervals will help increase the number of calories you burn over steady state cardio.
Essentially it's the EPOC (Excess Post-Exercise Oxygen Consumption) that we're interested in raising. When you engage in very rigorous exercise you create a large oxygen deficit. The restoration process is costly from an energy standpoint, consequently with your goal of increased fat-loss, I strongly recommend it.
Write me back in a few months. I'd love to hear about your progress!!
:)
Shane
Tuesday, May 27, 2008
Delayed Onset Muscle Soreness (DOMS)
I just got an email from yet another client who is experiencing DOMS, and is a little confused as to why he is so sore, when he didn't feel like he was really working that hard.
Delayed Onset Muscle Soreness is the type of muscle soreness that sets in usually 24-36 hours after your training session, and it can last as long as 7 or 8 days depending on the severity.
Many trainees as they progress their workouts associate DOMS with workouts in which they are really pushing themselves to the limits. In these cases the DOMS occurs because they have passed a certain threshold for work capacity or muscle tension that has caused the DOMS. They have basically given a stimulus to the muscle that it isn't used to.
In my clients case today, he was surprised because he had felt DOMS on a number of occasions previously after some pretty tough leg training sessions that I put him through. However in this case, he didn't feel like he had worked that hard that he would be feeling so sore.
What led to the DOMS in this case was that although he was only lifting about 80% of the weight lifted in the previous few workouts, he had missed about ten days of training, which reduces the threshold at which DOMS is achieved.
So even though it felt a little easier than the previous workout, relatively to his muscles there was a greater stress.
DOMS is not something to be overly concerned with unless it interferes with your day to day activities. In most cases recovery is spontaneous, but ice, soft tissue work, sufficient calories, and lots of sleep can help speed the recovery.
Many people believe that they will not progress with their training unless they feel DOMS after their workouts. While anecdotally this has been reported, there is very little research to back up this theory. Those who train hard enough to feel DOMS, may progress in their training despite the DOMS, not because of it. If you are a drug free athlete, and you are trying to build muscle, if you can only train a bodypart once every seven or eight days because of DOMS, you will not likely progress as quickly as you could with a higher training frequency.
There's always more to write, but I'll leave it here for now.
Hope this clears up any confusion surrounding DOMS!
:)
Shane
"Train to Stimulate... Not Annihilate" -- Lee Haney - 7 Time Mr. Olympia
Delayed Onset Muscle Soreness is the type of muscle soreness that sets in usually 24-36 hours after your training session, and it can last as long as 7 or 8 days depending on the severity.
Many trainees as they progress their workouts associate DOMS with workouts in which they are really pushing themselves to the limits. In these cases the DOMS occurs because they have passed a certain threshold for work capacity or muscle tension that has caused the DOMS. They have basically given a stimulus to the muscle that it isn't used to.
In my clients case today, he was surprised because he had felt DOMS on a number of occasions previously after some pretty tough leg training sessions that I put him through. However in this case, he didn't feel like he had worked that hard that he would be feeling so sore.
What led to the DOMS in this case was that although he was only lifting about 80% of the weight lifted in the previous few workouts, he had missed about ten days of training, which reduces the threshold at which DOMS is achieved.
So even though it felt a little easier than the previous workout, relatively to his muscles there was a greater stress.
DOMS is not something to be overly concerned with unless it interferes with your day to day activities. In most cases recovery is spontaneous, but ice, soft tissue work, sufficient calories, and lots of sleep can help speed the recovery.
Many people believe that they will not progress with their training unless they feel DOMS after their workouts. While anecdotally this has been reported, there is very little research to back up this theory. Those who train hard enough to feel DOMS, may progress in their training despite the DOMS, not because of it. If you are a drug free athlete, and you are trying to build muscle, if you can only train a bodypart once every seven or eight days because of DOMS, you will not likely progress as quickly as you could with a higher training frequency.
There's always more to write, but I'll leave it here for now.
Hope this clears up any confusion surrounding DOMS!
:)
Shane
"Train to Stimulate... Not Annihilate" -- Lee Haney - 7 Time Mr. Olympia
Friday, May 23, 2008
What To Do If you only have 5 minutes...
It's Friday afternoon, and I was supposed to leave at 5:30pm, but not having had time to train as much this week as I'd hoped and I have to be at home by 6:30pm... I realize opening my blog and putting this up here is taking extra time, but at 5:30pm I decided I couldn't leave without doing a short workout. In only 5 minutes I wouldn't have time to warm up to heavier weights on bench press and I had decided that I wanted to do a blast for my upper body. So here's what I did.
3 sets of these two exerices:
Pushups 30
Chin-ups 10
I know it's not much, but I did it in just about 3 minutes.. which is all I could really afford to do time-wise.
So now I'm leaving.. Chest/Back/Arms.. all nice and happy!
It's not a big workout.. but i made the decision NOT to do nothing!
Hope you have a great weekend!
:)
Shane
3 sets of these two exerices:
Pushups 30
Chin-ups 10
I know it's not much, but I did it in just about 3 minutes.. which is all I could really afford to do time-wise.
So now I'm leaving.. Chest/Back/Arms.. all nice and happy!
It's not a big workout.. but i made the decision NOT to do nothing!
Hope you have a great weekend!
:)
Shane
Wednesday, May 14, 2008
How To Get a Bigger Bench - Part II
In part 1 of How to Get a Bigger Bench we discussed the required bench press technique. As mentioned, without correct technique, none of the tools for increasing your bench press strength are going to help because as soon as the weight gets heavy you're going to lose your technique and fail the lift.
So presuming you've got the technique the next thing to do is figure out where you're weak. To do this, work up slowly towards a 1RM.
Depending on how strong you are your warm-up set-up may be a little longer or shorter on sets but this will give you a sample to follow.
Let's say the best you've done lately is a set of 5 reps with 250. So your warm-up will look like this:
8x45, 5x135, 3x185, 2x225, 1x245.
Then you will attempt 1x265, 1x275, 1x285 and possibly 1x295.
Wherever you fail, your previous best is your 1RM to work from.
With a new 1RM of lets say 285, now we're going to drop back down to 250 and work on your sets of 5.
Do 5 reps, and then continue to attempt sets of 5 reps until you fail.
Where do you fail?
Do you fail to get the bar past the sticking point? Do you manage to get past the sticking point but fail to get the lockout? Or do you generally just find it tough all the way through without either point being more difficult than the other.
If you just generally find it tough, in other words both the sticking point and the lockout are tough for you, then you'll need to work on both areas. Otherwise if you only have one weakness, then you'll focus on that area mostly.
Sticking Point Solutions:
Due to the joint angle geometry, the point at which you have the least mechanical leverage during the lift is at what is called the sticking point. So clearly if you're getting stuck at the sticking point, getting stronger is going to help, but if it's where you fail, and you can't lift any heavier to get stronger, then how do you train to beat the sticking point?
Momentum = Mass x Velocity
So as you may recall from Physics 101, an object in motion tends to stay in motion. What this means to us is that if you put an object into motion (say a bar moving from the chest towards the sticking point), to a certain degree it will continue to move upward so long as the forces acting upon it allow it to continue.
Gravity is working against you, and your muscles are working for you. Since at the very bottom of the lift, just off the chest, your joint leverage is stronger than at the sticking point, it is at the bottom where you can potentially apply more force to the bar than at the sticking point.
Again from Physics 101, Force = Mass x acceleration.
So if you can accelerate the bar from the chest towards the sticking point, while your joint leverage is strong, the bar will have a greater velocity when it reaches the sticking point. If the bar has a greater velocity at the sticking point, it will have more momentum and a better point of making it past the sticking point. Essentially what we're looking at is combining our maximum force at the lower leverage sticking point along with the momentum gained from accelerating the bar from your chest to the sticking point. This combination helps you push "through" the sticking point that you previously failed at.
To help you learn how to accelerate the bar, the use of accommodating resistance is most helpful. Either chains or bands can be used to help you practice accelerating the weight.
Lockout Solutions:
If your main problem during bench press is the lockout, essentially you need to work on handling heavy loads in the top portion of the movement.
Board Presses and Rack Lockouts are the best tools for this purpose. Rack lockouts allow you to practice maximum poundage elbow extension over a very small range of motion. Board presses also allow for heavier elbow extension, but they also have the added advantage over rack lockouts in that they allow the weight to come down and transfer to your body, which you then transfer back into your push against the bar.
Triceps Strength:
If you usually finish your workout with 1-arm overhead triceps extensions, or kickbacks.. STOP!
These exercises are a waste of time if you're looking to get stronger.
In my opinion the top triceps exercises are, in no particular order:
1. Tate Triceps Press (flat to high incline)
2. Decline Close Grip Bench Press
3. Lying dumbbell/barbell triceps extensions
4. Heavy tricep pressdowns (maybe!)
Spend more time finishing your pressing workouts with these exercises and you'll notice more benefit on your bench!
Back Strength:
Everybody in the gym does pulldowns. Lots of variations of them exist, and while I think they're a good mass builder and they're good for beginners to get their shoulder joints accustomed to loading, in terms of strength carryover to bench press, they suck! Wide pull-ups, chins, and other variations are far better for helping develop strength that will carry over to the bench. But if your number one goal is a bigger bench, then keep your chinning and pull-up work to a minimum, and put most of your efforts into developing your strength with Rows. Bent-over barbell rows are probably the best, but bent-over dumbbell rows and T-Bar rows are good too. Essentially you want to load the muscles while they're in the same anatomical position as when on the bench. Rows are perfect for this.
For balance, be sure do some High Rows as well where the upper arm is at or above 90 degrees to the body. This will help avoid rhomboid dominance and ensuing problems.
To recap then, first figure out where your weakness is. A test of your 1RM is always a good idea so you have an idea of what kind of weights you should be using. Then a few good sets of a relatively heavy weight (5RM or a little less) and you should have a good idea of where you fail.
Work the sticking point by developing explosive strength and accelerate the bar off the chest towards the sticking point. Accommodating resistance with chains or bands can be used to help learn how to push fast!
Work the lockout with board presses and rack lockouts. Stay way from pansy triceps exercises and stick to what works, and finally do tons of rows!
In future articles I will discuss full set-up for chains and bands with pictures and video so you'll have a complete understanding of exactly how to set it all up!
:)
Shane
Everybody wanna be a bodybuilder, but ain't nobody wanna lift no heavy ass weights!
- Ronny Coleman -
To recap, the first thing is to find out
So presuming you've got the technique the next thing to do is figure out where you're weak. To do this, work up slowly towards a 1RM.
Depending on how strong you are your warm-up set-up may be a little longer or shorter on sets but this will give you a sample to follow.
Let's say the best you've done lately is a set of 5 reps with 250. So your warm-up will look like this:
8x45, 5x135, 3x185, 2x225, 1x245.
Then you will attempt 1x265, 1x275, 1x285 and possibly 1x295.
Wherever you fail, your previous best is your 1RM to work from.
With a new 1RM of lets say 285, now we're going to drop back down to 250 and work on your sets of 5.
Do 5 reps, and then continue to attempt sets of 5 reps until you fail.
Where do you fail?
Do you fail to get the bar past the sticking point? Do you manage to get past the sticking point but fail to get the lockout? Or do you generally just find it tough all the way through without either point being more difficult than the other.
If you just generally find it tough, in other words both the sticking point and the lockout are tough for you, then you'll need to work on both areas. Otherwise if you only have one weakness, then you'll focus on that area mostly.
Sticking Point Solutions:
Due to the joint angle geometry, the point at which you have the least mechanical leverage during the lift is at what is called the sticking point. So clearly if you're getting stuck at the sticking point, getting stronger is going to help, but if it's where you fail, and you can't lift any heavier to get stronger, then how do you train to beat the sticking point?
Momentum = Mass x Velocity
So as you may recall from Physics 101, an object in motion tends to stay in motion. What this means to us is that if you put an object into motion (say a bar moving from the chest towards the sticking point), to a certain degree it will continue to move upward so long as the forces acting upon it allow it to continue.
Gravity is working against you, and your muscles are working for you. Since at the very bottom of the lift, just off the chest, your joint leverage is stronger than at the sticking point, it is at the bottom where you can potentially apply more force to the bar than at the sticking point.
Again from Physics 101, Force = Mass x acceleration.
So if you can accelerate the bar from the chest towards the sticking point, while your joint leverage is strong, the bar will have a greater velocity when it reaches the sticking point. If the bar has a greater velocity at the sticking point, it will have more momentum and a better point of making it past the sticking point. Essentially what we're looking at is combining our maximum force at the lower leverage sticking point along with the momentum gained from accelerating the bar from your chest to the sticking point. This combination helps you push "through" the sticking point that you previously failed at.
To help you learn how to accelerate the bar, the use of accommodating resistance is most helpful. Either chains or bands can be used to help you practice accelerating the weight.
Lockout Solutions:
If your main problem during bench press is the lockout, essentially you need to work on handling heavy loads in the top portion of the movement.
Board Presses and Rack Lockouts are the best tools for this purpose. Rack lockouts allow you to practice maximum poundage elbow extension over a very small range of motion. Board presses also allow for heavier elbow extension, but they also have the added advantage over rack lockouts in that they allow the weight to come down and transfer to your body, which you then transfer back into your push against the bar.
Triceps Strength:
If you usually finish your workout with 1-arm overhead triceps extensions, or kickbacks.. STOP!
These exercises are a waste of time if you're looking to get stronger.
In my opinion the top triceps exercises are, in no particular order:
1. Tate Triceps Press (flat to high incline)
2. Decline Close Grip Bench Press
3. Lying dumbbell/barbell triceps extensions
4. Heavy tricep pressdowns (maybe!)
Spend more time finishing your pressing workouts with these exercises and you'll notice more benefit on your bench!
Back Strength:
Everybody in the gym does pulldowns. Lots of variations of them exist, and while I think they're a good mass builder and they're good for beginners to get their shoulder joints accustomed to loading, in terms of strength carryover to bench press, they suck! Wide pull-ups, chins, and other variations are far better for helping develop strength that will carry over to the bench. But if your number one goal is a bigger bench, then keep your chinning and pull-up work to a minimum, and put most of your efforts into developing your strength with Rows. Bent-over barbell rows are probably the best, but bent-over dumbbell rows and T-Bar rows are good too. Essentially you want to load the muscles while they're in the same anatomical position as when on the bench. Rows are perfect for this.
For balance, be sure do some High Rows as well where the upper arm is at or above 90 degrees to the body. This will help avoid rhomboid dominance and ensuing problems.
To recap then, first figure out where your weakness is. A test of your 1RM is always a good idea so you have an idea of what kind of weights you should be using. Then a few good sets of a relatively heavy weight (5RM or a little less) and you should have a good idea of where you fail.
Work the sticking point by developing explosive strength and accelerate the bar off the chest towards the sticking point. Accommodating resistance with chains or bands can be used to help learn how to push fast!
Work the lockout with board presses and rack lockouts. Stay way from pansy triceps exercises and stick to what works, and finally do tons of rows!
In future articles I will discuss full set-up for chains and bands with pictures and video so you'll have a complete understanding of exactly how to set it all up!
:)
Shane
Everybody wanna be a bodybuilder, but ain't nobody wanna lift no heavy ass weights!
- Ronny Coleman -
To recap, the first thing is to find out
What's Your Excuse??
I got an email this morning from a colleague whom I have been a judge with for the Ontario Physique Association for more than ten years. The email was in regards to another colleague of ours, Brent Felstead, who has sat beside both of us as a judge, but unlike us, Brent is also a competitive bodybuilder.
What's so special about being a competitive bodybuilder? Well apart from the massive discipline required to maintain a strict diet, there are hours upon hours of grueling training routines. But then that's the easy part for Brent. The hard part for Brent is that he's does all this while suffering from Multiple Sclerosis (MS).
Read more about Brent's story here... http://www.ottawasun.com/Sports/OtherSports/2008/05/13/pf-5547021.html
So in closing, I ask myself, "What's your excuse?", if I don't feel like training as hard today or tomorrow.
I think we can all ask ourselves that question in light of the amazing accomplishments of people like Brent!
Chomp on that one for a bit!
:)
Shane
What's so special about being a competitive bodybuilder? Well apart from the massive discipline required to maintain a strict diet, there are hours upon hours of grueling training routines. But then that's the easy part for Brent. The hard part for Brent is that he's does all this while suffering from Multiple Sclerosis (MS).
Read more about Brent's story here... http://www.ottawasun.com/Sports/OtherSports/2008/05/13/pf-5547021.html
So in closing, I ask myself, "What's your excuse?", if I don't feel like training as hard today or tomorrow.
I think we can all ask ourselves that question in light of the amazing accomplishments of people like Brent!
Chomp on that one for a bit!
:)
Shane
Monday, May 12, 2008
How To Get A Bigger Bench! - Part I
I've been asked frequently about how to get a bigger bench press. A guy by the name of Steve, a member at Trueform (where I train many of my clients) in particular asked me why in four years he's never been able to do more than 6 reps at 225 lbs. To answer a question like this and really give an answer that will help him increase his bench required more information. I asked Steve what his warm-up sets and sets x reps x weight looked like for his workout. I also asked him how long he'd been following his current routine and how many times a week he trains bench.
His answers were sort of what I expected. A good guy, strong, but just not someone who's had very much guidance or direction. He said his bench workout starts off like this:
Bench Press 12 x 135, 8x185, 1x6x225, 1x5x225, 1x4-5x225 He said no matter how hard he tries, he just doesn't seem to get past 6 reps and then his reps drop off on subsequent sets. He says the bar goes up off his chest but always gets stuck about 4-6 inches off his chest.
There's other dumbbell work, presses, flyes, cables, and pec deck, which is sometimes replaced with dips. Steve made it clear that he wanted to work the muscle from all angles to make sure all opportunities for increased strength were used.
I went over briefly with Steve in the gym some of what I'm going to say here, but for the record Steve, there's more info here than we talked about so give this a good read.
The first thing you should understand about the bench press is that it is a highly technique dependent exercise. I would suggest that you start off by practicing technique with nothing more than an EMPTY bar. EMPTY!!
With that in mind, here's the technique that I suggest:
1. Lie on the bench and position yourself so that your chin or mouth is directly beneath the bar.
2. Alternate between a narrow (17"), medium (22"), and a wide grip (27") from set to set.
3. Slide your heels towards your butt on the floor until they come up off the ground a little. Now dig them into the ground hard. Keep them firmly planted throughout the whole set. This will take practice. You will likely find that your heels pop up unless you actively think about it. So keep that thought in your mind throughout your set.
4. Tighten your back muscles and pull your shoulder blades towards your butt so that the distance between your butt and your shoulders along the bench is as short as possible.
5. Squeeze your shoulder blades as tightly together. Along with pulling your shoulders towards your butt, try to visualize the shoulder blades pulling along a V shape from where they would normally rest on the bench down towards the centre of the base of your spine.
6. Squeeze the bar tightly with a closed thumb grip and lift the bar up and straight out to a position as vertical as possible above the bottom of your chest.
7. Continue to squeeze the bar tightly, and bring the bar down under control to just below your chest, but not past the bottom of your ribcage. Where you bring the bar down to depends on how wide your grip on the bar is. The narrower your grip, the lower you bring the bar. So if your grip is fairly wide, the bar won't come down as low on your ribcage. It may touch somewhere around the nipple line. Rarely during bench press training will we bring the bar down to touch the chest at a point higher than the nipple line.
8. Continue to squeeze your shoulder blades tightly together and maintaining the pull of the shoulders towards your butt along the bench, drive the bar up to a point as vertically as possible until the elbows lock out.
That's your bench press technique Steve.
Unless you've got your technique down perfectly, none of the things you can do to increase your bench matter at all. So work on this, and I'll post a part II where I'll discuss what you can do to get your bench up.
REMEMBER: With Bench Press.. you focus more on staying tight than you do on the push. So until you've got it perfect.. forget weight and focus on staying tight!!!
His answers were sort of what I expected. A good guy, strong, but just not someone who's had very much guidance or direction. He said his bench workout starts off like this:
Bench Press 12 x 135, 8x185, 1x6x225, 1x5x225, 1x4-5x225 He said no matter how hard he tries, he just doesn't seem to get past 6 reps and then his reps drop off on subsequent sets. He says the bar goes up off his chest but always gets stuck about 4-6 inches off his chest.
There's other dumbbell work, presses, flyes, cables, and pec deck, which is sometimes replaced with dips. Steve made it clear that he wanted to work the muscle from all angles to make sure all opportunities for increased strength were used.
I went over briefly with Steve in the gym some of what I'm going to say here, but for the record Steve, there's more info here than we talked about so give this a good read.
The first thing you should understand about the bench press is that it is a highly technique dependent exercise. I would suggest that you start off by practicing technique with nothing more than an EMPTY bar. EMPTY!!
With that in mind, here's the technique that I suggest:
1. Lie on the bench and position yourself so that your chin or mouth is directly beneath the bar.
2. Alternate between a narrow (17"), medium (22"), and a wide grip (27") from set to set.
3. Slide your heels towards your butt on the floor until they come up off the ground a little. Now dig them into the ground hard. Keep them firmly planted throughout the whole set. This will take practice. You will likely find that your heels pop up unless you actively think about it. So keep that thought in your mind throughout your set.
4. Tighten your back muscles and pull your shoulder blades towards your butt so that the distance between your butt and your shoulders along the bench is as short as possible.
5. Squeeze your shoulder blades as tightly together. Along with pulling your shoulders towards your butt, try to visualize the shoulder blades pulling along a V shape from where they would normally rest on the bench down towards the centre of the base of your spine.
6. Squeeze the bar tightly with a closed thumb grip and lift the bar up and straight out to a position as vertical as possible above the bottom of your chest.
7. Continue to squeeze the bar tightly, and bring the bar down under control to just below your chest, but not past the bottom of your ribcage. Where you bring the bar down to depends on how wide your grip on the bar is. The narrower your grip, the lower you bring the bar. So if your grip is fairly wide, the bar won't come down as low on your ribcage. It may touch somewhere around the nipple line. Rarely during bench press training will we bring the bar down to touch the chest at a point higher than the nipple line.
8. Continue to squeeze your shoulder blades tightly together and maintaining the pull of the shoulders towards your butt along the bench, drive the bar up to a point as vertically as possible until the elbows lock out.
That's your bench press technique Steve.
Unless you've got your technique down perfectly, none of the things you can do to increase your bench matter at all. So work on this, and I'll post a part II where I'll discuss what you can do to get your bench up.
REMEMBER: With Bench Press.. you focus more on staying tight than you do on the push. So until you've got it perfect.. forget weight and focus on staying tight!!!
Friday, May 9, 2008
To Squat Deep or Not to Squat Deep
I get this question a lot. People always notice that I squat deep and all my clients squat deep, and the subject always comes up about the safety of deep squats.
There are many factors that contribute to knee health, and certainly if you can't squat deeply without pain, then you shouldn't (immediately) do it. The causes of knee pain need to first be identified and addressed. Things such as muscle length-tension relationships with regards to the lateral quad and rectus femoris muscle. Often when either of these two muscles is too tight, there can be some associated knee pain. Another cause of knee pain is poor patella (kneecap) tracking, which is often caused by vastus medialis weakness.
Further, the quality of all the soft tissues of all the muscles that act upon the knee during squats should be assessed. If movement is restricted in the hamstrings or adductor muscles, or if the glutes aren't firing properly, these are all issues that can cause knee pain.
So clearly, just because you can't squat deeply without pain doesn't mean you shouldn't do it, but rather that you have some other problems that need to be solved first.
With that in mind, let's look at whether a deep squat is actually dangerous or not in an otherwise healthy pain-free knee.
First, when you squat to a height above parallel hamstring involvement is limited. Without sufficient hamstring involvement, the primary anterior translation restraint becomes the ACL or Anterior Cruciate Ligament. What this means is that when your squat depth ends while the hips are still higher than the knees, as the quadriceps pull strongly to deccelerate you and then push you back up, the ACL bears significant stress.
In contrast, when you squat to below parallel, so long as you make an effort to avoid forward knee travel past a vertical line (approximately) above the toes, the hamstrings come to the end of their functional range of motion, and the pull tightly on the back of the tibia, thus becoming the primary source of restraint to tibial anterior translation. This relieves the ACL of such associated shear stress.
There is a mechanical truth that the greater depth you squat to the higher the compressive forces on the back of the kneecap, and this is often taken out of context in locker room discussion. Firstly, there are hundreds of thousands of people around the world at any given point who are deep squatting 600-700 lbs, and their kneecaps are doing just fine. Folks who have premature deterioration of the posterior patellar articular surfaces would know early on that squatting deep was not good for them. But this group of pe0ple is small compared to the general population.
The number of people I see at the gym who are squatting above parallel with far heavier weights that are quite risky at best to their low backs as well as to their knees would be much better off at the very least halving the weight they lift and working on performing a correct deep squat which involves the hamstrings, glutes, adductors, and quads as opposed to their current high-risk quad squatting.
All you have to do is see for yourself. The people who complain the most about knee pain are above parallel squatters. Those who squat full depth rarely have knee pain because all of the muscles that act upon the knee joint are being used together to compress and support the knee joint properly.
Finally, if you are someone who has trouble squatting deep and you want to learn how, there is a method to learn the movement. You should speak to a qualified trainer who knows how to teach squatting correctly.
Bottoms Down!
There are many factors that contribute to knee health, and certainly if you can't squat deeply without pain, then you shouldn't (immediately) do it. The causes of knee pain need to first be identified and addressed. Things such as muscle length-tension relationships with regards to the lateral quad and rectus femoris muscle. Often when either of these two muscles is too tight, there can be some associated knee pain. Another cause of knee pain is poor patella (kneecap) tracking, which is often caused by vastus medialis weakness.
Further, the quality of all the soft tissues of all the muscles that act upon the knee during squats should be assessed. If movement is restricted in the hamstrings or adductor muscles, or if the glutes aren't firing properly, these are all issues that can cause knee pain.
So clearly, just because you can't squat deeply without pain doesn't mean you shouldn't do it, but rather that you have some other problems that need to be solved first.
With that in mind, let's look at whether a deep squat is actually dangerous or not in an otherwise healthy pain-free knee.
First, when you squat to a height above parallel hamstring involvement is limited. Without sufficient hamstring involvement, the primary anterior translation restraint becomes the ACL or Anterior Cruciate Ligament. What this means is that when your squat depth ends while the hips are still higher than the knees, as the quadriceps pull strongly to deccelerate you and then push you back up, the ACL bears significant stress.
In contrast, when you squat to below parallel, so long as you make an effort to avoid forward knee travel past a vertical line (approximately) above the toes, the hamstrings come to the end of their functional range of motion, and the pull tightly on the back of the tibia, thus becoming the primary source of restraint to tibial anterior translation. This relieves the ACL of such associated shear stress.
There is a mechanical truth that the greater depth you squat to the higher the compressive forces on the back of the kneecap, and this is often taken out of context in locker room discussion. Firstly, there are hundreds of thousands of people around the world at any given point who are deep squatting 600-700 lbs, and their kneecaps are doing just fine. Folks who have premature deterioration of the posterior patellar articular surfaces would know early on that squatting deep was not good for them. But this group of pe0ple is small compared to the general population.
The number of people I see at the gym who are squatting above parallel with far heavier weights that are quite risky at best to their low backs as well as to their knees would be much better off at the very least halving the weight they lift and working on performing a correct deep squat which involves the hamstrings, glutes, adductors, and quads as opposed to their current high-risk quad squatting.
All you have to do is see for yourself. The people who complain the most about knee pain are above parallel squatters. Those who squat full depth rarely have knee pain because all of the muscles that act upon the knee joint are being used together to compress and support the knee joint properly.
Finally, if you are someone who has trouble squatting deep and you want to learn how, there is a method to learn the movement. You should speak to a qualified trainer who knows how to teach squatting correctly.
Bottoms Down!
Tuesday, August 21, 2007
fat loss for general joe..
I was in the gym last week with a client when a regular came up and asked me what kind of diet and training he needed to do to get ripped for his upcoming vacation. He had 4 weeks before his vacation.
This guy was about 5'8" and weighed about 150 lbs but had a bit of a gut.. small.. not really noticeable in a T-shirt.. but when he pulled up the shirt you could see the little belly he wanted to get rid of. His words were "get ripped". So I inquired a bit more as to what he meant by "get ripped". His answer was so that he would have defined abdominal muscles and separation between his biceps, triceps, and shoulders and in the muscles of his upper back and legs. He said he wanted to get really lean.. so all his muscles would be visible. He also said he was willing to do whatever kind of training and diet it would take.
The answer I gave him was that it wasn't going to happen. Not in 4 weeks. Not even in 4 months. I had to go back to my client, but not wanting to leave him totally dismayed.. I told him to check out my full answer to his question here on my blog.
So the full answer goes something like this:
We read the magazines and see these guys in before and after pics who were chubby and then got ripped in sometimes as little as 4-6 weeks. We think.. hell if they can do it why not me? In some cases, like the guy at the gym, he didn't even have that much bodyfat to lose to get ripped.. maybe 8-10 lbs maximum. There would be about 4 pounds locally from his abs and love handles area and the other 4 lbs from the rest of his body.
So why can't he do it.. but the guys in the magazine can? There's a number of reasons.. but the main reason in this guy's case is that at his height of 5'8" and only weighing 150 lbs.. he doesn't carry enough lean body mass to support a fast enough metabolism to "get ripped". Sure he could starve himself and finally once he loses about 20 lbs of body "weight" .. he would look ripped.. but.. ripped as in.. no fat... and no muscle.. just bones!
Of course this is not what he was looking for.
Guys.. if you're 5'8" and less than 180 lbs don't even think about trying to get ripped. Of course there's always exceptions, but I'd seen this guy at the gym for a while and he wasn't one of them. Add or subtract ten pounds for every inch taller or shorter and if you're not around these numbers then first work on building muscle. Once you've put on some more lean body mass..then you can think about getting ripped.
I'm 6'2" and when I start dieting for a photo shoot or some publicity work I'll usually be around 195 lbs and to be honest.. I have to work extra hard and use lots of special dieting techniques to get ripped because even I don't have enough muscle to really get ripped easily.
So if you aren't in the right range.. work on building some muscle... and then come talk to me!
If not, any old diet where you burn off more calories than you consume will help you shed a few pounds.. but you'll likely lose as much muscle as fat!
Here's to building slabs of beef!
:)
Shane
This guy was about 5'8" and weighed about 150 lbs but had a bit of a gut.. small.. not really noticeable in a T-shirt.. but when he pulled up the shirt you could see the little belly he wanted to get rid of. His words were "get ripped". So I inquired a bit more as to what he meant by "get ripped". His answer was so that he would have defined abdominal muscles and separation between his biceps, triceps, and shoulders and in the muscles of his upper back and legs. He said he wanted to get really lean.. so all his muscles would be visible. He also said he was willing to do whatever kind of training and diet it would take.
The answer I gave him was that it wasn't going to happen. Not in 4 weeks. Not even in 4 months. I had to go back to my client, but not wanting to leave him totally dismayed.. I told him to check out my full answer to his question here on my blog.
So the full answer goes something like this:
We read the magazines and see these guys in before and after pics who were chubby and then got ripped in sometimes as little as 4-6 weeks. We think.. hell if they can do it why not me? In some cases, like the guy at the gym, he didn't even have that much bodyfat to lose to get ripped.. maybe 8-10 lbs maximum. There would be about 4 pounds locally from his abs and love handles area and the other 4 lbs from the rest of his body.
So why can't he do it.. but the guys in the magazine can? There's a number of reasons.. but the main reason in this guy's case is that at his height of 5'8" and only weighing 150 lbs.. he doesn't carry enough lean body mass to support a fast enough metabolism to "get ripped". Sure he could starve himself and finally once he loses about 20 lbs of body "weight" .. he would look ripped.. but.. ripped as in.. no fat... and no muscle.. just bones!
Of course this is not what he was looking for.
Guys.. if you're 5'8" and less than 180 lbs don't even think about trying to get ripped. Of course there's always exceptions, but I'd seen this guy at the gym for a while and he wasn't one of them. Add or subtract ten pounds for every inch taller or shorter and if you're not around these numbers then first work on building muscle. Once you've put on some more lean body mass..then you can think about getting ripped.
I'm 6'2" and when I start dieting for a photo shoot or some publicity work I'll usually be around 195 lbs and to be honest.. I have to work extra hard and use lots of special dieting techniques to get ripped because even I don't have enough muscle to really get ripped easily.
So if you aren't in the right range.. work on building some muscle... and then come talk to me!
If not, any old diet where you burn off more calories than you consume will help you shed a few pounds.. but you'll likely lose as much muscle as fat!
Here's to building slabs of beef!
:)
Shane
Thursday, August 16, 2007
To box squat or not to box squat?
I've been a member at the gym for about six months and I've noticed that you always have your clients do box squats but almost everyone else does regular squats without the box. Is there something special about the box?
Thanks.
Dave
Thanks.
Dave
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