tag:blogger.com,1999:blog-26165944689260256062024-03-13T23:17:09.767-07:00Andrew Heming's BlogFor athletes and those who want to look and feel like an athlete.Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.comBlogger384125tag:blogger.com,1999:blog-2616594468926025606.post-78762475362039237992024-01-22T07:00:00.000-08:002024-01-22T07:00:00.387-08:00 The Truth About Push Pull Legs<p style="text-align: justify;"><span style="font-size: medium;">What is the best training split? If you know your iron game history, you will know that different splits have been popular at different times. Whole-body, Arnold, 3 days on, 1 day off, push-pull-legs, body part, upper-lower, and movement splits, have all had a turn in the popularity spotlight. Today the old push-pull-legs split has resurged in popularity. Regardless of who is using it, the real question is, should YOU use push-pull-legs? To help you answer this question, Let’s look at the pros, cons, and programming tips for push-pull-legs.</span></p><p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUWeityVPyyY9HPA9BNegvVYtI3QbFEZ4-_0FUWchTaGIEXq9JdJ92zXNUOChbrMkyqLCFHdF1gMxnrlr14NphMLUbar81qLznAdxD7xZO-dZjC581OOrqszWLgMIUpohgvp5u9DW6jXMOYFt97Gya0FbNb0Le9KzyHk93DB39hNs_s2v-vYP2D9wvIfc/s1263/Push%20Pull%20Legs%20blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="589" data-original-width="1263" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUWeityVPyyY9HPA9BNegvVYtI3QbFEZ4-_0FUWchTaGIEXq9JdJ92zXNUOChbrMkyqLCFHdF1gMxnrlr14NphMLUbar81qLznAdxD7xZO-dZjC581OOrqszWLgMIUpohgvp5u9DW6jXMOYFt97Gya0FbNb0Le9KzyHk93DB39hNs_s2v-vYP2D9wvIfc/w400-h186/Push%20Pull%20Legs%20blog.jpg" width="400" /></a></div><br /><span><a name='more'></a></span><p></p><div style="text-align: justify;"><b><span style="font-size: large;">Defining Push-Pull-Legs</span></b><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Just so we are all on the same page…<br /></span><span style="font-size: medium;">This training split divides your body into three parts:</span></div><div style="text-align: justify;"><ol><li><span style="font-size: medium;">Push Day: Chest, shoulders, and triceps</span></li><li><span style="font-size: medium;">Pull Day: Back and biceps</span></li><li><span style="font-size: medium;">Legs: Quads, hamstrings, glutes, and calves</span></li></ol></div><p style="text-align: justify;"><span style="font-size: medium;"><br /></span></p><div style="text-align: justify;"><b><span style="font-size: large;">Pros of Push-Pull-Legs<br /></span></b><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>It works</b><br /></span><span style="font-size: medium;">All reasonable training splits can work if your programming is decent, and your work ethic (in and out of the gym) is superb. The push-pull-legs split has worked well for many bodybuilders, and it can work for you.</span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span><b>Train muscles that naturally work together on the same day</b><br /></span><span>Since your pushing muscles naturally work together, it can make sense to train them together. The same goes for pulling muscles and legs.</span></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span><b>No overlap between days</b><br /></span><span>Because you are grouping similar muscles into the same session, you get minimal to no interference between training days. This gives you the flexibility to train the next day without being hindered by sore, tired muscles.</span></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span><b>Lower frequency</b><br /></span><span>After the recent high-frequency trend, many people think that low frequency is a bad thing. The truth is that some people do well with a lower training frequency. If you are one of these people, you may really like push-pull-legs. Each day you hammer a certain area and then give it plenty of time to rest and recover. It may also help certain joints like your elbows get a well-needed break. </span></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span><b>Huge warm-up time saver </b><br /></span><span>If you are doing a whole-body routine, you will have to do warm-up sets for at least your first leg exercise, first upper-body pushing exercise, and first upper-body pulling exercise. This is not a big deal for a beginner who only needs 1-2 warm-up sets. However, the stronger you get, the more warm-up sets you need (possibly 3-5) and the longer your training session takes. In contrast, if you are doing a push day, you will only need those extra sets on your first exercise (e.g., bench press). If your second exercise is also a chest exercise (e.g., incline dumbbell press), may only need a quick 1-2, low rep sets to get used to that movement and you are good to do. If after your chest work, you move to your shoulders – which are very warm from your chest work, you can get quickly get into your shoulder exercises. The same goes for your triceps exercises.</span></span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Cons of Push-Pull-Legs</span></b><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>No alternating sets</b><br /></span><span style="font-size: medium;">With alternating sets, you combine two non-competing exercises. You do a set of exercise 1 (e.g., bench press), take a short rest, do a set of exercise 2 (e.g., row), take another short rest, and repeat until you are finished with all your sets for both exercises. By using some of your normal rest time to train another non-competing muscle or movement, you can save a lot of time time. However, when you are doing a push or pull day, alternating sets do not work because there is too much overlap between these muscles. Leg exercises do not work well for alternating sets unless you are doing leg extensions and leg curls (i.e., never try alternating sets with squats and deadlifts – there is too much overlap!). Some people hate alternating sets, so this is not a big deal. However, if you like the idea of alternating sets to save time, a push-pull-legs split is not for you. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><b>Low Frequency</b><br /></span><span style="font-size: medium;">Because you separate your body into 3 different training sessions, you only hit each muscle once a week if you train 3x per week. While this may be ideal for some, it might be too little frequency for you. This is a bad choice for beginners as they only get to practice each lift once a week. If you want to train a muscle 2x per week, you would need to train 6x per week. This means a lot of time in the gym and not a lot of rest for recovery and growth.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><b><br /></b></span><span style="font-size: medium;"><b>Exercises later in the workout suffer</b><br /></span><span style="font-size: medium;">Regardless of your training split, the same principle applies – you will get the best results with what you do first in your workout. If you start your push workout with your chest, the accumulated fatigue will negatively impact your shoulder and triceps exercises that come later in your training session.</span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span><b>Not great for bringing up lagging arms</b><br /></span><span>While you can find examples of bodybuilders with large arms who use push-pull-legs, these are likely short-armed guys with great arm genetics. If you are trying to bring up your triceps, training them at the end of a bunch of hard chest and shoulder pressing exercises is not ideal. The same is true for biceps after a bunch of hard rowing and pull-up exercises. </span></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span><br /></span></span></div><div style="text-align: justify;"><span style="font-size: medium;">I still remember the first time I ran a 3x per week push-pull-leg split. It worked great for increasing my body weight and I got to 200 lbs for the first time in my life. However, most of the growth was in my chest, lats, and legs. This disproportionate growth made my long, skinny arms look even further behind the rest of my body.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span><b><span style="font-size: medium;">Can be hard on the lower back</span></b><br /></span><span style="font-size: medium;">If you do your push-pull-leg routine in this order, you end up training back the day before your legs. If you do exercises such as deadlifts or bent-over rows on your pull day, your lower back won’t be ready for squats the next day. </span></div><p style="text-align: justify;"><span style="font-size: large;"><br /></span></p><p style="text-align: justify;"><b><span style="font-size: large;">Push-Pull-Leg Programming Tips</span></b></p><div style="text-align: justify;"><span style="font-size: medium;"><b>Don’t be afraid to try low-frequency training</b><br /></span><span style="font-size: medium;">While the high-frequency training fad has passed, many people get stuck thinking you “have” to train a muscle at least twice per week for it to grow. While this is a good approach for many people, many others have thrived training a muscle once per week. If you have never tried a lower training frequency, you might be pleasantly surprised. If nothing else, it will give your body and joints a break before you go back to higher-frequency training. </span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span><b>Order your days based on your needs</b><br /></span><span>Just because the split is called push-pull-legs, does not mean that you must use this order. What you do earlier in the week when you are the freshest will progress the best. For example, if your legs are lagging, train legs on Monday while everyone else is doing International Chest Day. </span></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span><b>Order your exercises based on your needs</b><br /></span><span>If your chest is good, but your shoulders need work, start your push day with shoulders, then move on to chest exercises and finish with triceps. If your upper back is lagging behind your lats, start your pull day with rows and then move on to pull-ups.</span></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span><b>Don’t hit your lower back hard two days in a row</b><br /></span><span>If you are doing your pull day right before leg day, make sure one of these workouts gives your lower back a break. For example, you could do deadlifts and bent-over rows on your pull day and then low-back sparing exercises on your leg day (e.g., split squats, leg presses, leg curls). Alternatively, you could skip the deadlifts and do chest-supported rows on your pull day and be ready for back squats and Romanian deadlifts on the following leg day. If you want to do deadlifts on your pull day and squats on your leg day, try legs on Monday, push on Wednesday, and pull on Friday. </span></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span><b>Try a rotating split</b><br /></span><span>With a rotating split, you have set days per week that you train, but you rotate through your workouts. This ensures you get sufficient rest days and keep your training days in synch with a 7-day week. In this example, you train 4 days per week and simply rotate through the push-pull-legs while always having weekends off.</span></span></div><div style="text-align: left;"><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Week 1</b></span></div><span style="font-size: medium;"><div style="text-align: justify;">Monday: Push</div></span><span style="font-size: medium;"><div style="text-align: justify;">Tuesday: Pull</div></span><span style="font-size: medium;"><div style="text-align: justify;">Wednesday: Rest</div></span><span style="font-size: medium;"><div style="text-align: justify;">Thursday: Legs</div></span><span style="font-size: medium;"><div style="text-align: justify;">Friday: Push</div></span><span style="font-size: medium;"><div style="text-align: justify;">Saturday & Sunday: Rest</div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Week 2</b></div></span><span style="font-size: medium;"><div style="text-align: justify;">Monday: Pull</div></span><span style="font-size: medium;"><div style="text-align: justify;">Tuesday: Legs</div></span><span style="font-size: medium;"><div style="text-align: justify;">Wednesday: Rest</div></span><span style="font-size: medium;"><div style="text-align: justify;">Thursday: Push</div></span><span style="font-size: medium;"><div style="text-align: justify;">Friday: Pull</div></span><span style="font-size: medium;"><div style="text-align: justify;">Saturday & Sunday: Rest</div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Week 3</b></div></span><span style="font-size: medium;"><div style="text-align: justify;">Monday: Legs</div></span><span style="font-size: medium;"><div style="text-align: justify;">Tuesday: Push</div></span><span style="font-size: medium;"><div style="text-align: justify;">Wednesday: Rest</div></span><span style="font-size: medium;"><div style="text-align: justify;">Thursday: Pull</div></span><span style="font-size: medium;"><div style="text-align: justify;">Friday: Legs</div></span><span style="font-size: medium;"><div style="text-align: justify;">Saturday & Sunday: Rest</div></span></div><p style="text-align: justify;"><span style="font-size: medium;">Related article: <a href="https://www.andrewheming.com/2021/12/training-splits-for-drug-free-lifters.html" target="_blank">Training Splits for Drug-Free Lifters</a></span></p><div style="text-align: justify;"><b style="font-size: large;">Try using Push-Pull-Legs as part of a specialization routine</b></div><div style="text-align: justify;"><span style="font-size: medium;">To create a specialization routine, increase the volume and frequency of the muscle you are trying to bring up while decreasing the volume and frequency of other muscles. Start the week with the lagging muscle(s) and then finish the week with push-pull-legs in a logical order (based on what muscle you are specializing in – the specialized muscle gets hit Monday & Thursday). Example: push-pull-legs with arm specialization:<br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Monday: Arms<br /></span><span style="font-size: medium;">Tuesday: Legs (gives arms a break)<br /></span><span style="font-size: medium;">Wednesday: Rest (give your whole body a break)<br /></span><span style="font-size: medium;">Thursday: Push (short chest and shoulders session, then onto your 2nd triceps session)<br /></span><span style="font-size: medium;">Friday: Pull (short back session, then onto your 2nd biceps session)<br /></span><span style="font-size: medium;">Saturday & Sunday: Rest and grow!</span></div><div style="text-align: justify;"><br /></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-49979734633810669902024-01-01T07:00:00.000-08:002024-01-03T12:14:21.316-08:005 New Years’ Training Mistakes You Can't Afford to Make<div style="text-align: left;"><div style="text-align: justify;"><span style="font-size: medium;">Happy New Year! At the start of a new year, most people hit the gym with gusto. Those starting for the first time, those getting back into it, and those who train regularly are all on the same mission – to make this new year their best year. Why is it that gyms are packed in January yet back to normal by mid-February? Why is it that most people start the year in the exact same shape they started last January? If you want to make this your best year of training, you must avoid these 5 New Year’s training mistakes.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgltWQBBRaBCb0xzZMr056P6LnVwHP6ak4ocGmr7FnekDXRiNC3mrpGkXm91iAO_35RGWu41js98qkDl9F3kZSC9grgbc5LZimsapM1NvPuO8H6SkZLsbvp2kG2WfCMIiOToohoC_DZCrYxYItFp2FSOGUkCNHg4dvZXeQwdtajUb3Ihov2-6LIBdbaoB8/s6016/crowd.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4016" data-original-width="6016" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgltWQBBRaBCb0xzZMr056P6LnVwHP6ak4ocGmr7FnekDXRiNC3mrpGkXm91iAO_35RGWu41js98qkDl9F3kZSC9grgbc5LZimsapM1NvPuO8H6SkZLsbvp2kG2WfCMIiOToohoC_DZCrYxYItFp2FSOGUkCNHg4dvZXeQwdtajUb3Ihov2-6LIBdbaoB8/w400-h268/crowd.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: medium;"><b>Does this feel like your gym in January?</b></span><br />Photo by <a href="https://unsplash.com/@chuttersnap?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash">CHUTTERSNAP</a> on <a href="https://unsplash.com/photos/group-of-people-attending-concert-gDDas5_ALRw?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash">Unsplash</a></td></tr></tbody></table><br /><span><a name='more'></a></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Mistake 1: Overcommitment </span></b></div><div style="text-align: justify;"><span style="font-size: medium;">One question I always ask a new client is, “How many days a week can you train?” When asked this question in January, most people will say, “Every day!” While this approach seems hard-core, it rarely works. Not only is this over-commitment impractical for those of us with jobs, families, and responsibilities, it is physically unsustainable for most. Training too often leaves too little time for growth and recovery. This makes your progression slower (or non-existent) while increasing your risk of burnout or injury.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>A Better Approach: Reasonable training schedule</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">Schedule 2-4 hard training sessions per week at the gym (or your home gym). While it may not seem like much, 2 days of hard progressive resistance training for 52 weeks beats 6 days a week of training for 6 weeks. On the days when you are not doing hard training – continue to be active. Go for walks, play sports, ride your bike, do outdoor physical activity, or go dancing. Find fun, restorative ways to move your body. </span></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: large;">Mistake 2: Starting too hard</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Still riding the motivational sugar high of their New Year’s resolutions, most people hit the gym with gusto. However, starting with a #gohardorgohome approach can leave you with bad training habits, burnout, and injury. In addition, starting too leads to excessive soreness which delays recovery and slows (or stops) your progress. Please understand I’m all for moving into hard training. Most people don’t know how to push themselves and never train hard enough to give their bodies a reason to grow stronger. However, starting too hard will hurt, and not help your training. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>A Better Approach: Train appropriately hard</b></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Beginners: </b>If you are a beginner, enjoy this phase of training where you do not have to push hard and can still make amazing progress. Focus on doing your exercises correctly. Then, you can safely and gradually increase your effort level. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Getting back into it:</b> If you are returning from a long layoff from training, remember that your mind does not detrain. As a result, your mind will want to start where you left off – don’t! Back your weights down and ease back into training. Before long, you will be ready to push hard. Your initial patience will reward you with better long-term results!</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Training regularly but starting a new program:</b> Ease into your new program for the first week. Remember, new exercises can make even the most seasoned gym goer sore. This ease-in week will prevent excessive soreness and let you get the feel of things before cranking it up the following week.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Mistake 3: Seeking fatigue and excessive variation</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Mainstream fitness is often nothing more than creative ways to make people tired. While training hard is necessary to stimulate adaptation in your body (especially past the beginner phase), seeking fatigue is not your goal. Long, high-volume workouts can leave you tired – but not bigger, stronger, or fitter. Excessive variation while fun and exciting can distract you from what really matters in your quest for results – progress. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: medium;"><span>A better approach: </span><span>Seek progression</span></span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Improving your strength, performance, or muscle mass, is not about getting tired. It is not about how hard or long you train. It’s not about trying to “confuse” your muscles with excessive variation. Results are about progression – getting better at your best exercises. For example, if you add 100 lbs to your squat for reps, you will have bigger, stronger legs. If you squat the same next January as you do now, your legs will not look or perform any differently. This year, <a href="https://www.andrewheming.com/2023/07/how-to-find-your-top-10-muscle-building.html" target="_blank">focus on your best exercises</a>. Keep a training log. Gradually increase the weight on these key exercises. Be realistic with your rate of progression. If you are a beginner, you can make faster progress (due to neurological adaptations). If you are advanced, further progress will be very slow and require a lot of hard work and patience. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span><blockquote><span style="font-size: large;">The secret to long-term progression is to progress at a level where the next training session is harder but does not feel harder.</span></blockquote></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">When it comes to the amount of training variation, consider your personality. Some people love change and others hate it. In addition, avoid changing exercises that you are still progressing or continuing to do exercises that have stalled. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Mistake 4: Programming popular pieces of equipment</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">In January, good luck getting any piece of cardio equipment. You are dreaming if you think the leg press, bench press, chest fly machine, leg extension, or other popular pieces of equipment will be magically ready and waiting when you want them. If you program popular pieces of equipment, you will waste your valuable time standing around waiting or having to adjust your program on the fly. You may also end up with anger issues while some dude hogging the bench takes 10-minute phone and girl watching breaks between sets of his 95lb bench press and then tells you when asked how many sets he has left, “A few more.” (Not that I have ever had to wait for a guy like that).</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>A better approach: Program alternative exercises</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">At least for January, avoid the popular pieces of equipment. Do if possible cardio outside. If you are stuck indoors with the weather, consider alternatives such as stair sprints, skipping rope, kettlebell swings, or shuttle runs. Consider exercises such as dumbbell split squats, deadlifts or Romanian deadlifts, dips, dumbbell rows, dumbbell shoulder pressing (standing or ½ kneeling if no benches), and pull-ups/chin-ups. After 25 years working as a trainer, I’ve never seen a line-up for the pull-up bar – every – even in January. If you absolutely insist on using a certain popular piece of equipment (e.g., bench press) in your January program, at least be sure to program that later in the week (e.g., Friday) when the gym is relatively quieter. (Remember, Monday is International Chest Day – when most of the benches will be occupied).</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Mistake 5: Seeking fast results</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Ask someone in January how fast they want results, and most people will tell you by Thursday. While much of modern life's conveniences have eliminated or drastically reduced traditional wait times, changing your body will take more time and patience than most people have. Rapid results only exist in the fairytale world of fitness marketing and photo filter apps. There is a secret to getting the fastest results you can realistically get – that is do everything right – all at once. If you nail your sleep, lifestyle, stress management, nutrition, training, and mindset all at once and can hold on for 12 weeks, you can see some impressive short-term results. However, most people are unable to stick with this drastic lifestyle change for even 12 weeks and virtually no one can last 12 months. As a result, even the unicorns who do make impressive short-term transformations often fail at lasting change.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>A better approach: Habit accumulation</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">unless you have a short-term event (e.g., photo shoot, contest, movie role, bet with a friend, etc.) that demands rapid transformation, take a gradual approach. Instead of changing everything in your life all at once, focus on gradually <a href="https://www.andrewheming.com/2017/05/habits-to-get-and-stay-at-your-ideal.html" target="_blank">accumulating the habits you need for lasting improvement in your health, performance, and body composition</a>.</span></div><div style="text-align: justify;"><br /></div></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-56490421843591131442023-09-11T07:00:00.001-07:002023-09-11T07:00:00.211-07:00Bands Are as Good as Barbells???<div style="text-align: justify;"><span style="font-size: medium;">We all know that barbells are the ultimate training tool! Right? Are you sure? A systematic review and meta-analysis and some influencers might suggest otherwise. Let’s have a look at this research and more importantly – what this means for you and your training! </span><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY_0dG_94amOdP0rZT7qiP0RYRoO52iv8_cSCucEMb-9wZH2QT9AxcysnNDUtzhyQPFuM2FupGh2nAylPZ_XwwWFkzgyien0P8v1_2YT-kVMy4UROuHBor99D2g1WGLCprciwSJylM2nVHgFm1FpEe-1w3GKMrv2c4HVwr38IlDIXoc1BCZHe5Jh1IlJI/s3664/bands%20vs%20barbells.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2204" data-original-width="3664" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY_0dG_94amOdP0rZT7qiP0RYRoO52iv8_cSCucEMb-9wZH2QT9AxcysnNDUtzhyQPFuM2FupGh2nAylPZ_XwwWFkzgyien0P8v1_2YT-kVMy4UROuHBor99D2g1WGLCprciwSJylM2nVHgFm1FpEe-1w3GKMrv2c4HVwr38IlDIXoc1BCZHe5Jh1IlJI/w400-h240/bands%20vs%20barbells.png" width="400" /></a></div><br /><span style="font-size: medium;"><br /></span></div><span><a name='more'></a></span><div style="text-align: justify;"><span style="font-size: medium;">Note: If you don't care about the study, you can skip to the part application part below and the sections on the pros and cons of bands - I won't be offended.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">SAGE Open Medicine published a recent systematic review and meta-analysis on training with bands for resistance versus traditional resistance training (e.g., machines) for building strength in a variety of populations (Lopes et al., 2019). A meta-analysis is where researchers look for all the studies on a particular topic that fit their search criteria. Then they statistically analyze the results of all these studies together. The idea is to get a good understanding of the overall research trend on a given topic.</span><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">The researchers looked for randomized controlled trials (one group uses bands, the other traditional training) that measured the effects on muscular strength. They used eight studies in their analysis. These studies combined gave them a total of 224 subjects ranging from 15-88 years of age. The subjects included middle-aged patients with coronary disease, fit females in their early 20s, teenagers, older patients with COPD (chronic obstructive pulmonary disease), and university students. The length of the studies ranged from 4-12 weeks (average 7.4 weeks). Most studies only looked at a few exercises (e.g., squat and bench press). PEDro score (a scale of 1-10 for methodological quality – the quality of how the study was conducted) ranged from 5-8 out of 10 (average 6.4). The results found that for gaining strength, neither bands nor traditional training was superior. But wait…</span><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">A meta-analysis is often considered to be at the top of the food chain when it comes to sources of scientific knowledge. However, a meta-analysis is only as good as the available studies. This meta-analysis has only eight, moderate-quality, short-duration studies. None of the subjects were advanced lifters (nor was there any mention that subjects had previous training experience). As a result, you are likely looking only at beginners (remember, anything works for a beginner) or at best those with little training experience. Only one study used athletes. This meta-analysis said that the subjects were soccer players. However, when I looked up the study it was done on American college football players. The study did not compare bands vs. free weights or machines. The study really compares using a barbell only for speed bench press to adding bands or chains to the barbell (both of which were shown to be helpful for improving peak power) (Ghigiarelli et al., 2009). This study should have never been included in the meta-analysis as it investigated adding bands to barbells, not using only bands vs. traditional resistance training.</span><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Influencers on social media trying to promote themselves as “evidence-based experts” are often quick to through around studies like this as ironclad “proof”. However, when you read the full article (not just the abstract), you see what the research is actually saying. In addition, without real-world training and coaching experience, you can miss the actual implications of research and how (if at all) you can apply it to your training.</span><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Application – You and Your Training</span></b><br /><ul><li><span style="font-size: medium;">For the general fitness population, there is limited, moderate-quality data that suggest training with bands can help improve your strength – at least in the short term. </span></li><li><span style="font-size: medium;">If you are an experienced lifter or athlete, this research has little (if any) relevance for you. </span></li><li><span style="font-size: medium;">Understand the pros and cons of bands and use them when appropriate for you (see below).</span></li></ul><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Pros of Using Bands</span></b><br /><ul><li><span style="font-size: medium;">As we just looked at in the research, bands can work (at least in the short term for beginners)</span></li><li><span style="font-size: medium;">Relatively inexpensive</span></li><li><span style="font-size: medium;">Light and very portable – excellent for travel</span></li><li><span style="font-size: medium;">May be less intimidating than free weights for some people.</span></li><li><span style="font-size: medium;">Provide a high level of tension when a muscle is in its shortened position </span></li><li><span style="font-size: medium;">Provides extra tension at the top of pressing and squatting exercises when you are mechanically stronger and the exercise feels easier. </span></li><li><span style="font-size: medium;">Bands may be helpful for improving the mind-muscle connection. Personally, whenever I use bands (which is not that much), I do feel a strong mind-muscle connection. This could be helpful before going into traditional free weight or machine exercises.</span></li><li><span style="font-size: medium;">Bands are great you don’t have other training equipment. If you did not have barbells, dumbbells, or machines, you could do <a href="https://www.youtube.com/watch?v=SVRovb2EZbo" target="_blank">push-ups with band resistance</a> (if needed), <a href="https://www.youtube.com/watch?v=D6wCd94U5rg" target="_blank">single leg squats</a>, and then use bands for <a href="https://www.youtube.com/watch?v=jPDqLwBv8EM&t=4s" target="_blank">rows</a>, <a href="https://www.youtube.com/watch?v=evMkjfwsrKk&t=3s" target="_blank">lat pulls</a>, <a href="https://www.youtube.com/watch?v=DkEznN2mxi8" target="_blank">curls</a>, <a href="https://www.youtube.com/watch?v=4Go7xq3BypA" target="_blank">triceps</a>, <a href="https://www.youtube.com/watch?v=MprTTTt0eNU&t=2s" target="_blank">shoulder presses</a>, <a href="https://www.youtube.com/watch?v=uW5U_gt2Hs8" target="_blank">side raises</a>, and <a href="https://www.youtube.com/shorts/erpy11GrhsE" target="_blank">leg curls</a>). You could even use bands to help add additional load to push-ups and squats. </span></li><li><span style="font-size: medium;">Bands are quite joint-friendly. Unlike a barbell, bands (along with dumbbells and suspension straps) allow your joints to freely go where they naturally want to go. This can reduce joint stress. </span></li><li><span style="font-size: medium;">There is anecdotal evidence (real-world, not academic research) from powerlifters that <a href="https://www.youtube.com/watch?v=Ex1nu6LzA3o" target="_blank">triceps band pressdowns</a> are good for elbow health. </span></li><li><span style="font-size: medium;">Bands make great cable alternatives for group training. When I worked as a university head strength coach, I trained large groups of athletes at the same time. We had neither the space nor the budget for multiple cable stations. As a result, we often used bands for accessory exercises (i.e., we used barbells for the main movements) such as <a href="https://www.youtube.com/watch?v=Ex1nu6LzA3o" target="_blank">triceps pressdowns</a>, <a href="https://www.youtube.com/watch?v=ZETqZ_v6a6w" target="_blank">face pulls</a>, <a href="https://www.youtube.com/watch?v=7ms5q77NGqc" target="_blank">pull aparts</a>, and abs (e.g., <a href="https://www.youtube.com/watch?v=52RyI_jw4BY" target="_blank">Palloff press</a>).</span></li><li><span style="font-size: medium;">Bands can be added to barbells to help improve power as I mentioned above (Ghigiarelli et al., 2009). One advantage of adding bands to barbells for speed work is that you can continue to try to accelerate the weight to the top. You don’t have to slow down at the top like you would if you were using a barbell without bands attached.</span></li></ul><div style="text-align: justify;"><br /></div><b><span style="font-size: large;">Cons of Bands</span></b><br /><ul><li><span style="font-size: medium;">Mismatched strength curve for pulling exercises. The beginning part of a row, pull-up or pulldown when your arms are extended is the easy part of the exercise. As you pull your hands closer to your torso, it gets harder. The problem with using a band for pulling exercises is that the band gives you the least tension when your arms are extended (and you are in your strongest mechanical position) and then the most tension when your arms and pulled in and in your weakest mechanical position. Tip: Use barbells, dumbbells, cables, body weight (e.g. <a href="https://www.youtube.com/watch?v=uuyz9mdTMek" target="_blank">chin-ups</a>, <a href="https://www.youtube.com/watch?v=6xiwaJV5MmQ&t=68s" target="_blank">inverted rows</a>), or machines for upper-body pulling exercises if they are available. However, if bands are your only option, don’t sweat it. Pulling exercises are so important that it is far better to do them with bands than to not do them at all. </span></li><li><span style="font-size: medium;">Less tension in the stretch position. Recently there has been a lot of talk in the evidence-based training community about stretch-mediated hypertrophy. There is some evidence to suggest that training muscles in their stretched positions is very effective (and possibly superior compared to training in the contracted position) for muscle growth. Bands provide less tension when your muscles are in a lengthened position and more as your muscles shorten. Tip: If you can use barbells, dumbbells, cables, or machines, you will get more tension on the muscle in a lengthened position and probably a better growth stimulus. Tip: If you only have bands, you may find that using a lighter band from a more stretched position may help you get more tension in the bottom position when your muscles are fully lengthened. For example, instead of doing band triceps pressdowns standing with a thick band, try a moderate band and go from your knees.</span></li><li><span style="font-size: medium;">Bands age fast. If you buy bars and plates, they can last a lifetime (and you will need to put them in your will for your kids). Bands weaken with use and thus place less tension on your muscles. Tip: If using bands, always check to make sure there are no tears or frays. Be willing to buy new bands as needed.</span></li><li><span style="font-size: medium;">Bands are harder to progress (remember you must progress your training to progress your body). With a barbell, you can add 5 pounds at a time to the bar. If you get a set of micro plates, you can increase weight by as little as 0.5 pounds. With bands, you will have to stay with the same band tension longer and then increase to a different band.</span></li><li><span style="font-size: medium;">Tip: If using bands, buy several bands and varying tensions. Use a double-progression method and keep a training log (be sure to log band colors). For example Workout 1: 8 reps with blue band, Workout 2: 10 reps with blue band, Workout 3: 11 reps with blue band, Workout 4: 12 reps with the blue band (increase band tension next time), Workout 5: 8 reps with blue band + red mini band (now progress reps up to 12 and then add band tension).</span></li></ul><b><span style="font-size: large;"><div style="text-align: justify;"><b><span style="font-size: large;"><br /></span></b></div>Final Notes:</span></b><br /><ul><li><span style="font-size: medium;">While are not “optimal”, bands can still work. Consistent, hard, progressive training trumps inconsistent “optimal” training every time!</span></li><li><span style="font-size: medium;">Consider all your available training tools and pick the best one for each exercise to get the job done!</span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>References</b></span></div><div style="text-align: justify;"><div style="text-align: left;">Ghigiarelli, J. J., Nagle, E. F., Gross, F. L., Robertson, R. J., Irrgang, J. J., & Myslinski, T. (2009). The effects of a 7-week heavy elastic band and weight chain program on upper-body strength and upper-body power in a sample of division 1-AA football players. Journal of strength and conditioning research, 23(3), 756–764. https://doi.org/10.1519/JSC.0b013e3181a2b8a2</div><div style="text-align: left;"><br /></div></div><div style="text-align: left;">Lopes, J. S. S., Machado, A. F., Micheletti, J. K., de Almeida, A. C., Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE open medicine, 7, 2050312119831116. https://doi.org/10.1177/2050312119831116<br /></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-66887672081333529272023-08-21T07:00:00.002-07:002023-08-21T07:00:00.151-07:00 10 Things People Don’t Understand About Weight Loss<div style="text-align: left;"><div style="text-align: justify;"><span style="font-size: medium;">Stop trying to lose weight! If you follow the typical diet & fitness industry approach you will at best get temporary weight loss. However, you will likely gain fat, lose muscle, and harm your healthy in the long run. Let's look at 10 things people just don’t understand about weight loss. It’s time to stop being a repeat customer of the diet industry. It’s time you learn what really works to improve your long-term health and well-being. </span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLaOGyak1r8wFTM8zvvEIM8xTXVNqLzg6yQS6L_9mVbUUU10vBU2Yd8aQIqSkhISUZ9lxGJ0MEXNUo1WfyaB28DGAzdQBCnxbr8-TzQWbXFCFTWUiSkT_5NCbFPp_DRSlt5MNukR-yYbqea-N3fk8u-ujuxKkxaCrrHfRw0LRd7xWfiU7Oi7Aakm-zSg4/s5632/scale.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3755" data-original-width="5632" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLaOGyak1r8wFTM8zvvEIM8xTXVNqLzg6yQS6L_9mVbUUU10vBU2Yd8aQIqSkhISUZ9lxGJ0MEXNUo1WfyaB28DGAzdQBCnxbr8-TzQWbXFCFTWUiSkT_5NCbFPp_DRSlt5MNukR-yYbqea-N3fk8u-ujuxKkxaCrrHfRw0LRd7xWfiU7Oi7Aakm-zSg4/w400-h266/scale.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@yunmai?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">i yunmai</a> on <a href="https://unsplash.com/photos/5jctAMjz21A?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></td></tr></tbody></table><br /><span><a name='more'></a></span></div><div style="text-align: justify;"><b><span style="font-size: large;">1. Genetics play a HUGE role in how you look</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">Celebrities, pro athletes, actors, actresses, physique athletes, and your favorite fitness influences share one thing in common – amazing genetics. While you can, through consistent hard work build muscle and burn body fat, this only goes so far. To have the “look” that our society says is beautiful, requires a rare set of genes. You can use their diets, follow their exercise programs (FYI most of which are not good), work just as hard (or harder), use the same pharmaceutical assistance (please don’t), and you still will not look like these famous “beautiful” people.</div><div style="text-align: justify;"> </div></span><span style="font-size: medium;"><div style="text-align: justify;"><b>Application:</b> We are all different. Don’t hold genetic outliers up as your standard. Stop wanting someone else’s body. Never compare yourself to anyone other than yourself (and if you are like most people, you need to be kinder to yourself). Stop worrying about what you can’t change – your genetics, and start focusing on what you can change – your mindset and your habits.</div><div style="text-align: justify;"><br /></div></span><div style="text-align: justify;"><b><span style="font-size: large;">2. Rapid changes in body weight are not changes in body fat </span></b></div><span style="font-size: medium;"><div style="text-align: justify;">For well over a century, the diet industry has relied on people failing to realize that there is a difference between weight loss and fat loss. Weight loss is fast and easy. Fat loss is slow and hard. This is why Quacks can sell over those counter detox cleanses – you can easily drop 5-10 pounds of water weight in less than a week on a cleanse. This is why many people fall in love with low-carb diets like Keto. When you cut out carbs, you rapidly lose muscle and liver glycogen. For each gram of glycogen, your body stores 3g of water. Thus, a rapid drop in glycogen (and thus water weight) gives you a rapid drop in scale weight (and a false sense of “success”). As soon as you re-introduce carbs, your body will increase glycogen stores and you will see rapid weight gain (from increased glycogen and water weight – not fat). </div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Application: </b>Stop using the scale to measure your progress. You could gain 5lbs of muscle, lose 5lbs and the scale would tell you nothing happened. For some people, weighing leads to an unhealthy body image. I believe it is best for most people to throw out the scale and instead track their accumulation of healthy habits. As you ingrain these healthy habits, your body will naturally adjust to the right spot for you. If you choose to ignore this advice and insist on tracking, then at least track body composition, not just scale weight. If you have access to testing (e.g., DEXA, Bod Pod, Hydrostatic Weighing, a skilled skinfold caliper tester, etc.), great. If not, take some measurements (minimum waist for men and waist and hips for women) to go along with the scale weight. </div><div style="text-align: justify;"><br /></div></span><div style="text-align: justify;"><b><span style="font-size: large;">3. Popular diets are unnecessarily restrictive ways of creating a calorie deficit</span></b><span style="font-size: medium;"> </span></div><span style="font-size: medium;"><div style="text-align: justify;">Here is how all popular diets work. You start by demonizing something that people commonly eat. For vegans, it's animal products. For carnivores, it is all plants. For keto, carbs are your enemy. In other diets, the enemy might be fat, fruit, cooked foods, tomatoes, wheat, gluten, fruit, etc. With intermittent fasting, the enemy is long windows of eating. On the surface, these diets look very different. They all have convincing ambassadors and seemingly compelling reasons why you should go on diets. All these diets shift your focus from what really matters for fat loss – a calorie deficit, to what is less important. Ironically, they all (despite what the “gurus” say) work primarily by the same mechanism – they get you eating less and thus get you into a calorie deficit. </div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;">On one hand, I’m all for finding a way of eating that helps you optimize your health, performance, and body composition. However, most popular diets take nutrition – which is already hard and makes it even harder. You end up following more rules than you need to so you can stay in their exclusive diet club. Yes, this can still “work”, but the more restrictive a diet is, the less likely it is sustainable. Your long-term health and well-being depend on your ability to sustain healthy eating habits. In addition, because of the excessive restriction, these diets can in the long run lead to vitamin and mineral deficiencies. </div><div style="text-align: justify;"><br /></div></span><div style="text-align: justify;"><b><span style="font-size: large;">4. The common approach to calorie counting doesn’t work</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">Despite what the diet “gurus” say, calories remain the most significant determinant of fat loss. People who understand this often use calorie counting to help lose weight. However, most people are too inaccurate with their counting to ensure that they are consistently in a calorie deficit. For example, a study on subjects with “diet resistance” compared how many calories subjects reported they were burning and consuming with what they actually burned and consumed. Researchers found that subjects underreported actual food intake by about 47% and over-reported physical activity by about 51% (Lichtman et al., 1992). In addition, you also have issues with food labeling accuracy. According to FDA guidelines, packaged foods are allowed to contain up to 20% more calories than listed on the label. </div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;">Now, you might be saying, “Well that study was over 30 years old. Today we have sophisticated apps to count calories!” Sure, today’s apps speed up the process compared to looking in a book for the calorie amounts of various foods. However, most people guess their portion sizes. “I think that was about a cup of cereal.” As a result, they waste their time doing inaccurate, unhelpful calorie counting. </div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;">Calorie counting has been used very successfully by bodybuilders and other physique athletes. One reason for this is that physique athletes weigh their food. For example, they know how many calories of rice they are eating at a meal because they are eating exactly 100g of rice. In addition, physique athletes usually use calorie counting when dieting down for a show (i.e., they are not trying to do this indefinitely, but for a short period to get ripped to step on stage - and gain back a lot of fat after the show). For the average individual, calorie counting is inaccurate, time-consuming, and unsustainable.</div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;"><b>Application: </b>If you are trying to get ripped for a physique show or photoshoot, use calorie counting for the duration of your cutting/prep phase – if you are willing to take the time to use a food scale and weigh your food. For everyone else, recognize that while calories do count, you do not have to count them. There are many eating habits that will improve your health and reduce your calorie intake (e.g., making water your beverage of choice, emphasizing minimally processed nourishing foods, eating slower, not eating in front of the TV, increasing vegetable intake, increasing protein intake, etc.).</div><div style="text-align: justify;"><br /></div></span><div style="text-align: justify;"><b><span style="font-size: large;">5. Diets don’t work – long term</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">To lose weight, most people go on a diet. Diets usually work okay in the short term – especially if one is new to dieting. Once people have lost weight on a diet, they are sold. Every time they want to lose weight, they go back on a diet. However, because diets are drastic changes to your way of eating, few people are able to stick to these changes. When the diet is over, they go back to their old habits and quickly regain the weight they lost.</div><div style="text-align: justify;"> </div></span><span style="font-size: medium;"><div style="text-align: justify;">In 2020, the British Medical Journal published a meta-analysis (a study that statistically analyzes a bunch of related studies to get a better big-picture view of the research) on diets. They found that in the short term (about 6 months), diets resulted in modest weight loss and some improvements in cardiovascular risk factors. However, by about the 12-month mark, the weight loss and health improvements were pretty much gone. </div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;">We shouldn’t need a meta-analysis to tell us this. We have all seen friends who post before and after weight loss pictures on social media. However, when you see that person 6-12 months later, you notice they have gained most if not all the weight back. </div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;"><b>Application:</b> Stop going on and off diets and seek habit change (more on this to come).</div></span><div style="font-size: large; text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: large;">6. Diets leave you worse off than when you started </span></b></div><span style="font-size: medium;"><div style="text-align: justify;">Let’s say you decide to go on a diet. After a few months of misery and deprivation, you lose 10 lbs. You feel great. You enjoy the compliments from your friends. However, when the diet is done, you are very hungry. Remember, your body didn’t understand that you were trying to get in shape for the summer. Your body thought it was being starved. When the diet is over, your relationship with food has changed. You are starving and find it harder than ever to control your food cravings. Before long, you have gained back the weight you lost. You feel ashamed and undisciplined. You end up in a worse psychological state than you were before you started your diet.</div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;">In addition, most people fail to realize that when you return to your previous weight, you are not at your previous body composition. Unless you are diligent in holding onto muscle, you will lose muscle while you are in a calorie deficit. As a result, when you gain the weight back you now have more fat and less muscle than when you started. </div></span><div style="font-size: large; text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: large;">7. Weight Cycling is Unhealthy</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">Research shows that weight cycling is associated with numerous adverse health outcomes including increased mortality (Gaesser & Angadi, 2021). Many people who started their weight loss journey to improve their health end up in a futile cycle of losing and re-gaining weight. They get no health benefits. While they have times when their weight is down, they are in the long run gaining fat, losing muscle, and harming their health. Their diets which were supposed to help them lose fat ends up being a very effective method for long-term fat gain.</div><div style="text-align: justify;"><br /></div></span><div style="text-align: justify;"><b><span style="font-size: large;">8. Strength and Muscle are Really Important!</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">When we think about muscle, we think about getting jacked for the beach, a bodybuilding show, or the football field - not about health. While trying to lose weight end up losing muscle. In addition to impacting your metabolic rate, muscle is really important for your health. Here are some examples of the health benefits of muscle:</div></span><span style="font-size: medium;"><div style="text-align: justify;"><ul><li>Muscle independently predicts survival in older adults (Srikanthan & Karlamangla, 2014)</li><li>Muscle improves glucose update in muscles (Wackerhage et al., 2022)</li><li>Muscle lowers your risk of type 2 diabetes (Wackerhage et al., 2022, Jun et al., 2023)</li><li>Muscle is significantly associated with maintaining metabolic health (Lee et al., 2019)</li><li>Muscle reduces the mortality risk of cardiovascular disease, cancer, and respiratory disease (Lee et al., 2018)</li><li>Muscle reduces functional impairment and physical disability (Janssen et al., 2002)</li><li>Low muscle increases your risk for all-cause mortality (and CVD) (Zhang et al., 2022)</li><li>Low muscle associated with cognitive decline (Tessier et al., 2022)</li></ul></div></span><span style="font-size: medium;"><div style="text-align: justify;">Strength is also important for health. Many people don’t realize that grip strength (which is often used in research as it correlates to overall body strength) is associated with long-term mortality risk - and that this risk is independent of BMI (<a href="https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm" target="_blank">body mass index</a>) (Rantanen et al., 2000). In addition, muscle and strength seem to make your body more resilient to illness. Researchers assessed the grip strength and measured the quad mass of 186 patients who were admitted to the hospital with covid. Those with a stronger grip got out of the hospital sooner and those with the smallest quads were in there longer (Gil et al., 2021).</div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;"><b>Application: </b>Everyone over 30 should be trying to build or at least maintain muscle (and this gets more important as you age). If you are trying to lose body fat, you want to make sure that try to hold onto as much muscle as possible. Do resistance training at least twice a week that emphasizes <a href="http://www.andrewheming.com/2023/07/how-to-find-your-top-10-muscle-building.html" target="_blank">your best exercises for the Big-6 movements</a>. In addition, make aim to get about 1g of protein per pound of ideal body weight. </div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div></span><div style="text-align: justify;"><b><span style="font-size: large;">9. Improving fitness is more important than weight loss</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">Many people seek weight loss to improve their health or to help prevent health problems. Ironically, they fail to realize that cardiovascular fitness is more important. A 2014 meta-analysis compared fitness vs. fatness on all-cause mortality. The researchers found that unfit people had twice the mortality risk of fit individuals, regardless of their BMI. They also noted that overweight & obese people who were fit had similar mortality risks as “normal weight” fit people (Barry et al., 2014). Another systematic review and meta-analysis found that exercise improves cardiometabolic health in overweight or obese adults (Battista et al., 2021). Research shows that the mortality risk of obesity is largely reduced or eliminated with moderate-to-high levels of cardio fitness. It also shows that weight loss is not consistently associated with lower mortality risk. However, increases in fitness and physical activity are consistently associated with greater reductions in mortality risk than weight loss (Gaesser & Angadi, 2021).</div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;"><b>Application:</b> After getting medical clearance, start moving. This can be something as simple as a short walk. Try different modes (e.g., cycling, walking, swimming, and various cardio machines) to see what you enjoy, what is practical, and what feels best on your body. Start with whatever you can handle. Gradually increase your time and intensity to build yourself up to a moderate level of fitness. High levels of fitness are great for performance, but not necessary for health (Stofan et al., 1998). Check out <a href="https://exrx.net/Testing" target="_blank">this website</a> for ideas on practical aerobic testing options so you can know your fitness level. </div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div></span><div style="text-align: justify;"><b><span style="font-size: large;">10. Healthy habits lead to better long-term health</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">Ironically many people go on a diet to improve their health, yet end up using methods that harm their health. Instead of becoming another repeat customer of the diet industry and another depressing diet stat, I encourage you to take a different approach. Everyone’s body is the way it is because of their genetics and their habits. Since you can’t change your genetics, focus instead on what you can change – your habits. </div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;">Even the healthiest actions are not helpful if you cannot sustain them. Only sustainable habit changes lead to sustainable change. Stop trying to change everything all at once. Instead, pick one simple healthy practice. Make it small and simple. For example, if you don’t do any strength training, start with just one set of one exercise. If you need more sleep, start by adding 15 minutes. If you don’t walk, start with just a few minutes per day. Once you are doing that practice consistently, you can add to it. Stay with that and practice it until it is a habit (i.e., a normal part of your day). Then, pick another habit and repeat the process. No, this approach will not have you ripped by the end of the month (note: if most people knew how much work and sacrifice it takes to get ripped, they would pass). You might never look like a movie star or a fitness model. However, in the long run, you will be healthy and flourishing.</div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;">For more ideas on healthy habits, check out <a href="http://www.andrewheming.com/2017/05/habits-to-get-and-stay-at-your-ideal.html" target="_blank">this article</a>.</div></span><div style="font-size: large; text-align: justify;"><br /></div><div style="text-align: justify;"><b>References</b></div></div><p style="text-align: justify;">Barry, V. W., Baruth, M., Beets, M. W., Durstine, J. L., Liu, J., & Blair, S. N. (2014). Fitness vs. fatness on all-cause mortality: a meta-analysis. <i>Progress in cardiovascular diseases, 56</i>(4), 382–390. https://doi.org/10.1016/j.pcad.2013.09.002</p><p>Battista, F., Ermolao, A., van Baak, M. A., Beaulieu, K., Blundell, J. E., Busetto, L., Carraça, E. V., Encantado, J., Dicker, D., Farpour-Lambert, N., Pramono, A., Bellicha, A., & Oppert, J. M. (2021). Effect of exercise on cardiometabolic health of adults with overweight or obesity: Focus on blood pressure, insulin resistance, and intrahepatic fat-A systematic review and meta-analysis. <i>Obesity reviews : an official journal of the International Association for the Study of Obesity, 22</i> Suppl 4(Suppl 4), e13269. https://doi.org/10.1111/obr.13269</p><p>Code of Federal Regulations: 21 CFR 101.9 - Nutrition labeling of food (g)(5).</p><p>Gaesser, G. A., & Angadi, S. S. (2021). Obesity treatment: Weight loss versus increasing fitness and physical activity for reducing health risks.<i> IScience</i>, 102995. https://doi.org/10.1016/j.isci.2021.102995</p><p>Ge, L., Sadeghirad, B., Ball, J.D.C., da Costa, B.R., Hitchcock, C.L., Svendrovski, A., Kiflen, R., Quadri, K., Kwon, H.Y., Karamouzian, M., Adams-Webber, T., Ahmed, W., Damanhoury, S., Zeraatkar, D., Nikolakopoulou, A., Tsuyuki, R.T., Tian, J., Yang, K., Guyatt, G.H., & Johnston, B.C. (2020). Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials. <i>BMJ (Clinical Research Ed.), 369</i>:m696. doi: 10.1136/bmj.m696.</p><p>Gil, S., Jacob Filho, W., Shinjo, S. K., Ferriolli, E., Busse, A. L., Avelino-Silva, T. J., Longobardi, I., de Oliveira Júnior, G. N., Swinton, P., Gualano, B., Roschel, H., & HCFMUSP COVID-19 Study Group (2021). Muscle strength and muscle mass as predictors of hospital length of stay in patients with moderate to severe COVID-19: a prospective observational study. <i>Journal of cachexia, sarcopenia and muscle, 12</i>(6), 1871–1878. https://doi.org/10.1002/jcsm.12789</p><p>Janssen, I., Heymsfield, S. B., & Ross, R. (2002). Low relative skeletal muscle mass (sarcopenia) in older persons is associated with functional impairment and physical disability. <i>Journal of the American Geriatrics Society, 50</i>(5), 889–896. https://doi.org/10.1046/j.1532-5415.2002.50216.x</p><p>Jun, J. E., Lee, S. E., Lee, Y. B., Kim, G., Jin, S. M., Jee, J. H., & Kim, J. H. (2023). Low Skeletal Muscle Mass Accompanied by Abdominal Obesity Additively Increases the Risk of Incident Type 2 Diabetes. <i>The Journal of clinical endocrinology and metabolism, 108</i>(5), 1173–1180. https://doi.org/10.1210/clinem/dgac662</p><p>Lee, D. H., Keum, N., Hu, F. B., Orav, E. J., Rimm, E. B., Willett, W. C., & Giovannucci, E. L. (2018). Predicted lean body mass, fat mass, and all cause and cause specific mortality in men: prospective US cohort study. <i>BMJ (Clinical research ed.), 362</i>, k2575. https://doi.org/10.1136/bmj.k2575</p><p>Lee, M. J., Kim, E. H., Bae, S. J., Choe, J., Jung, C. H., Lee, W. J., & Kim, H. K. (2019). Protective role of skeletal muscle mass against progression from metabolically healthy to unhealthy phenotype. <i>Clinical endocrinology, 90</i>(1), 102–113. https://doi.org/10.1111/cen.13874</p><p>Tessier, A. J., Wing, S. S., Rahme, E., Morais, J. A., & Chevalier, S. (2022). Association of Low Muscle Mass With Cognitive Function During a 3-Year Follow-up Among Adults Aged 65 to 86 Years in the Canadian Longitudinal Study on Aging. <i>JAMA network open, 5</i>(7), e2219926. https://doi.org/10.1001/jamanetworkopen.2022.19926</p><p>Rantanen, T., Harris, T., Leveille, S. G., Visser, M., Foley, D., Masaki, K., & Guralnik, J. M. (2000). Muscle strength and body mass index as long-term predictors of mortality in initially healthy men. The journals of gerontology. <i>Series A, Biological sciences and medical sciences, 55</i>(3), M168–M173. https://doi.org/10.1093/gerona/55.3.m168</p><p>Srikanthan, P., & Karlamangla, A. S. (2014). Muscle mass index as a predictor of longevity in older adults. <i>The American journal of medicine, 127</i>(6), 547–553. https://doi.org/10.1016/j.amjmed.2014.02.007</p><p>Stofan, J. R., DiPietro, L., Davis, D., Kohl, H. W., 3rd, & Blair, S. N. (1998). Physical activity patterns associated with cardiorespiratory fitness and reduced mortality: the Aerobics Center Longitudinal Study. <i>American journal of public health, 88</i>(12), 1807–1813. https://doi.org/10.2105/ajph.88.12.1807</p><p>Wackerhage, H., Vechetti, I. J., Baumert, P., Gehlert, S., Becker, L., Jaspers, R. T., & de Angelis, M. H. (2022). Does a Hypertrophying Muscle Fibre Reprogramme its Metabolism Similar to a Cancer Cell?. <i>Sports medicine (Auckland, N.Z.)</i>, 10.1007/s40279-022-01676-1. Advance online publication. https://doi.org/10.1007/s40279-022-01676-1</p><p>Zhang, D., Spiropoulos, K. A., Wijayabahu, A., Christou, D. D., Karanth, S. D., Anton, S. D., Leeuwenburgh, C., Liang, M., Wheeler, M., Yang, D., Livingstone, A. P., Mankowski, R. T., Cheng, T. D., Zhang, H., Siegel, E. M., Penedo, F. J., Licht, J. D., & Braithwaite, D. (2022). Low muscle mass is associated with a higher risk of all-cause and cardiovascular disease-specific mortality in cancer survivors. <i>Nutrition (Burbank, Los Angeles County, Calif.), 107</i>, 111934. Advance online publication. https://doi.org/10.1016/j.nut.2022.111934</p><p><br /></p>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-89288205449361746692023-08-14T07:00:00.002-07:002023-09-08T14:28:32.621-07:00 Natural Muscle Building: Bulking and Cutting<div style="text-align: left;"><div style="text-align: justify;"><span style="font-size: medium;">Generations of bodybuilders have followed the same practice: bulk up in the offseason to pack on muscle, then move to a cutting phase to get ripped before stepping on stage. This approach works great if you are on drugs. Steroids and other bodybuilding drugs are great not only for building muscle but also holding onto muscle during a cut. So, what does this mean for those of us who are not on drugs? Do we follow the same pattern as the drug-assisted or take a different approach? Let’s dive in!</span></div><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCurYQPnp328s_kOcMKoOpfHrv6dduDo8XHjPzUWgpy7CzuS8XMajI_8aR6N5gt__sLeX04K_JsBc0MC_bI7zr0GZBuJUgNb7dhFaA6g_MMDzeTmqGcgzl6SGG7PYvUkOm0qlf1uxpqq7wTW-mkc6u-I8HMv6_aPEGyUNOTcCZp6i2P3nqlP_I4Bo6z1A/s5108/muscular%20torso.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3428" data-original-width="5108" height="269" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCurYQPnp328s_kOcMKoOpfHrv6dduDo8XHjPzUWgpy7CzuS8XMajI_8aR6N5gt__sLeX04K_JsBc0MC_bI7zr0GZBuJUgNb7dhFaA6g_MMDzeTmqGcgzl6SGG7PYvUkOm0qlf1uxpqq7wTW-mkc6u-I8HMv6_aPEGyUNOTcCZp6i2P3nqlP_I4Bo6z1A/w400-h269/muscular%20torso.jpg" width="400" /></a></div><br /><span><a name='more'></a></span></div><div style="text-align: justify;"><span style="font-size: medium;">People are always drawn to the extremes. The extremes get attention, but your best results are always somewhere between the extremes. Let’s start by looking at the bulking and cutting extremes and then we can move to a balanced, effective approach for drug-free muscle building.</span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: left;"><div style="text-align: justify;"><b><span style="font-size: large;">Bulking Extreme 1: Aggressive Bulk</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">The focus of an aggressive bulk is driving the scale numbers up at all costs. You follow the see-food diet – whatever food you see, you eat! You don’t worry about fiber, transfats, or macronutrients, but focus all your attention on packing in as many calories as you can each day. </div></span></div><div style="text-align: left;"><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><span style="font-size: medium;"><div style="text-align: justify;"><b>Pros:</b> This method guarantees that you are in a calorie surplus for gaining muscle. You will enjoy eating tons of tasty foods while watching the scale numbers climb each week. To steal a phrase from the late John McCullum – you gain weight like a baby whale. The extra calories can help fuel hard training sessions. You will see a surge in your strength. </div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div></span></div><div style="text-align: left;"><div style="text-align: justify;"><span style="font-size: medium;"><b>Cons: </b><span>This method also guarantees that you will gain a lot of body fat. This excess fat will cover up your hard-earned muscles which can make you look less muscular. This excess fat will also take a lot of time to lose. During the long, hard, cutting phase needed to lose all the fat you gain, you will lose most if not all of the muscle you gained during the bulk. All the junk food will likely give you acne and increase inflammation. This will make your joints hurt. You will feel groggy, bloated, and gross. If carried on too long, you will experience health problems.</span></span></div><span style="font-size: medium;"><div style="text-align: justify;"><br /></div></span></div><div style="text-align: left;"><div style="text-align: justify;"><b><span style="font-size: large;">Bulking Extreme 2: Staying "Shredded"</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">The other extreme is trying to “bulk” while staying "shredded". This problem has been fueled by social media. In the old days, it was all about the stage. Bodybuilders didn’t worry about trying to be shredded all year. However, today many influencers feel they need to be shredded year-round to please their loyal followers. This method involves wishing you could build muscle but eating (at best) a maintenance level of calories. This approach has cleverly been referred to as “gaintaining”. </div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div></span></div><div style="text-align: left;"><div style="text-align: justify;"><span style="font-size: medium;"><span><b>Pro:</b> </span><span>You stay lean year-round so you can always see whatever muscle you currently have. </span></span></div><span style="font-size: medium;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Con:</b> You don’t gain any new muscle.</div></span><div style="font-size: large; text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: large;">Cutting Extreme 1: Aggressive Cut</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">With this extreme approach, you drastically cut your calories to lose fat as fast as possible. You use the hardest, most, most restrictive, most miserable diet you can find. </div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Pro: </b>You lose weight – fast! </div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Cons: </b>This is pure torture. You are always starving. You are always fantasizing about treat foods. You feel horrible, your performance in the gym and all life tanks. You are grumpy and irritable. You have trouble sleeping. You lose a ton of muscle and often end up at the same point you were before your cut. When the cut is over, many people who take this approach will end up binging and quickly gain back all the lost fat – with a bonus (i.e., gain back more fat than they lost).</div></span><div style="font-size: large; text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: large;">Cutting Extreme 2: "I Can’t Lose Weight or Get Smaller"</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">In this approach you are so concerned with not losing any muscle, not being any smaller, or having your lifts in the gym drop that you don’t end up getting into a calorie deficit.</div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Pro: </b>You don’t lose any muscle, size, weight, or strength.</div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b>Con:</b> You don’t lose fat, but simply stay in maintenance mode.</div></span><div style="font-size: large; text-align: justify;"><br /></div><div style="text-align: justify;"><span style="font-size: large;"><b>A better approach</b></span></div><span style="font-size: medium;"><div style="text-align: justify;">As with all things training and nutrition, the magical land of results lies somewhere between these extremes. Here are some tips for drug-free bulking and cutting</div></span><div style="font-size: large; text-align: justify;"><br /></div><div style="font-size: large; text-align: justify;"><br /></div><div style="text-align: justify;"><span style="font-size: large;"><b>Drug-Free Bulking – Nutrition Tips</b></span></div><span style="font-size: medium;"><div style="text-align: justify;"><ul><li>Understand your goal – you want slow, steady muscle gain with minimal fat gain.</li><li>Research is clear, for optimal muscle gain, you want to eat in a calorie surplus (Slater et al., 2019).</li><li>Base your calorie surplus on your training level and genetics (see next point for genetics). If you are a beginner, you can probably gain 20-30 pounds of muscle during your first year with proper training, recovery, and nutrition. As a result, you can benefit from a larger surplus. If you are an intermediate, you can probably gain 5-10 pounds of muscle in a year. If you are advanced, you might only be able to gain 1-2 pounds of muscle in a year. </li><li>Consider your genetics. If you are naturally lean and gain muscle easily, you may be able to be a little more aggressive with your bulking. However, if you really struggle to build muscle, you cannot afford to gain a bunch of at when bulking. The worse your genetics for muscle building, the harder it will be not only for you to build muscle in the first place, but to hold onto that muscle while cutting. </li><li>While a slight calorie surplus is great, building muscle takes time. If you are eating well above your body’s ability to grow new muscle tissue, you will just gain extra body fat.</li><li>Make sure you are getting enough protein, fats, and carbs. For protein, shoot for 1.6-2g per kg of body weight per day. Get 1-1.5g/kg/day of fat and your remaining calories from carbohydrates.</li><li>While some treats are fine (and even helpful), emphasize minimally processed, nourishing foods. These foods will minimize inflammation, help prevent nutrient deficiencies, and improve your overall health.</li><li>Use an outcome-based decision-making model. I know everyone likes simple numbers (e.g., eat 20 x your body weight in calories to bulk) or easy online calorie calculators, At best these are rough, non-personalized estimations. If you want to maximize your muscle gain without gaining a bunch of extra body fat, you need to find your ideal calories. Every week, take your body weight under the same conditions (e.g., first thing every Monday morning). In addition, take some measurements every 2-4 weeks. Be conservative and patient to minimize fat gain. You do not want to have to "cut" your bulking phase short for a cut. If the scale is slowly climbing up and your waist measurement is staying the same, then you are on track with your food intake. If your weight has stabilized for a few weeks in a row, then it is time to up your food intake a bit more. If you start to notice your waist measurement increasing and more fat accumulating, decrease your number of food items or portion sizes per day and stay there for a few weeks. Then reassess. </li><li>Take a break as needed. If you are burning out, take a break. Go back to maintenance calories and training (this would be training with about 2/3 lower volume and frequency than you used to build muscle).</li></ul></div></span><div style="text-align: justify;"><b><span style="font-size: large;"><br /></span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">Drug-Free Bulking – Training Tips</span></b></div><span style="font-size: medium;"><div style="text-align: justify;"><ul><li>Emphasize the Big-6 movements (squat, hinge, vertical pull, vertical push, horizontal pull, and horizontal push). Throw in some isolation exercises for the muscles that need extra attention.</li><li>There are several exercise options for each of the Big-6 Movements. Use your best exercises and don’t worry if they are different than your favorite fitness influencer (see <a href="http://www.andrewheming.com/2023/07/how-to-find-your-top-10-muscle-building.html" target="_blank">How to Find YOUR Top 10 Muscle Building Exercises</a>)</li><li>Stay in a range of motion that lets you place a lot of stress on the target muscles without stressing your joints. Don’t worry if this is different than someone else’s range of motion.</li><li>Keep a training logbook. </li><li>Make sure you are getting stronger in the 5-12 rep range while maintaining good form. If you are trying to build muscle without drugs</li><li>Real-world training form is “good”, not “textbook perfect”</li><li>Start with a more conservative training volume (~6-10 sets per muscle group per week - yes I know this is lower than what the research says). If you are getting stronger, and recovering well, but not growing, you can experiment with <i>gradually </i>adding more sets. Do not be afraid to experiment with lower-volume training. It is not for everyone, but it works amazingly for some people.</li><li>Don’t fear rest between sets. Give 2-3 minutes between your big exercise sets (you can rest less for smaller, isolation exercises).</li><li>There are lots of options for training splits (see <a href="http://www.andrewheming.com/2021/12/training-splits-for-drug-free-lifters.html" target="_blank">this video lecture for ideas</a>). Use one that you like, and that allows you to consistently add weight to the bar. Don’t worry if your training split or frequency is different than other folks. When volume is the same, frequency doesn't really matter that much (Schoenfeld et al., 2018)</li><li>Your muscles grow at rest. Make sure you have sufficient rest days. For most drug-free lifters 3-4 times per week works well. However, there are outliers who do better with 2 times per week, or training 5-6 days per week. </li><li>Base all other training decisions on your ability to get stronger for moderate reps. To build muscle without drugs, you will have to get substantially stronger.</li><li>Be patient and give it time. Adding lean tissue to your body without drugs takes a long time!</li><li>Avoid the “more is better” trap. While increasing volume and/or frequency may help you in the short run, taking a more conservative approach will likely yield better long-term gains and reduce your risk of joint problems.</li><li>Avoid program hopping. If you are recovering well and progressing, don’t jump to a new program because you think it will give you faster gains. Save new programs or training styles for when your progress has stalled and you need a fresh stimulus. </li><li>Stick with the basics (see all the above tips). Too many guys get hyper-focused on small insignificant details and lose sight of what really matters.</li></ul></div></span><div style="font-size: large; text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: large;">Drug-Free Cutting – Nutrition Tips</span></b></div><span style="font-size: medium;"><div style="text-align: justify;"><ul><li>Understand your goal – you want slow fat loss with minimal muscle loss. </li><li>Don’t do anything drastic! (See aggressive cut extreme above)</li><li>Shoot for around 2g/kg/day of protein. Never cut protein to cut calories. </li><li>Gradually decrease carbs and/or fat to get into a moderate calorie deficit. </li><li>As a drug-free lifter, do not use a keto or low-fat diet. Both low-fat and low-carb diets can cause a drop in testosterone (Fantus et al., 2020, Whittaker & Wu, 2021, Whittaker & Harris, 2022)</li><li>As with bulking, be evidence-based. You want to see a gradual drop in body weight and a gradually decreasing waist measurement. If you can decrease your waist measurement without losing weight that is even better (though it won't happen for long). If after a couple of weeks, there is no change, decrease your food intake a little more. If you are losing more than a pound per week, up your food intake a little. </li><li>Remember that a drastic change (e.g., a fast drop in weight, looking like you lost a lot of muscle overnight) is a drop in glycogen. For every 1g of glycogen you lose, you will also lose 3g of water. Therefore a drop in glycogen leads to fast <i>weight</i> loss and muscles that are noticeably flatter or smaller. </li><li>Be realistic. Getting totally shredded comes at a high cost (e.g., health, sleep quality, energy levels, libido, mood, hormones, excessive muscle loss, etc.). Unless you are planning to step on stage or make your living as a fitness model, your goal for a cut should be to remove the fat gained during a bulk and get to a “lean” not “shredded”. Then you can get back to building muscle.</li><li>Take cutting breaks as needed. If you have a lot of fat to lose (hopefully you don’t if you followed the bulking tips above) or you are burning out, take a break. Go back to maintenance calories and training (this would be training with about 2/3 lower volume and frequency than you used to build muscle).</li></ul></div></span><div style="font-size: large; text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: large;">Drug-Free Cutting – Training Tips</span></b></div><span style="font-size: medium;"><div style="text-align: justify;"><ul><li>Your number one goal will be to hold onto as much muscle as possible while avoiding injury or burnout.</li><li>The best way for you to maintain muscle while cutting is likely very similar to the method you found most helpful for building muscle. </li><li>Avoid light weights, high reps, high volume, and short rest intervals. While drug-assisted bodybuilders can get away with this, it likely won’t help you.</li><li>Do your best to maintain your strength. This will help you hold onto muscle. However, know that some strength loss (especially on the big movements) is likely to happen. </li><li>Up your walking. Walking is amazing for health. Outdoor walking is very relaxing while helping your burn some extra calories. In addition, walking is very unlikely to interfere with your training or recovery.</li><li>Experiment with different training strategies. For example, you may find it best to emphasize resistance training at a moderate volume similar to what you used when bulking and up your walking. If you find maintaining muscle is easier, but fat loss is harder, you could experiment with a lower volume of resistance training and include more <a href="http://www.andrewheming.com/2017/08/hiit-vs-steady-state-cardio-for-fat-loss.html" target="_blank">HIIT</a> (high-intensity interval training) and/or <a href="http://www.andrewheming.com/2014/03/the-magic-of-loaded-carries.html" target="_blank">loaded carries</a>.</li></ul></div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div></span><div style="text-align: justify;"><b><span style="font-size: large;">Bonus tip: Sleep & Chillin'</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">I know that talking about sleep and rest is boring and you have heard this before. However, whether you are bulking or cutting, sleep is one of the best things the drug-free lifter can do for natural hormone optimization. Poor sleep will increase your cortisol (which leads to muscle wasting) and decrease your testosterone. Better sleep will help you gain more muscle and less fat when bulking. It will also help you lose more fat and less muscle when you are cutting. Adjust your schedule to increase your sleep opportunity. Then, experiment with ways to improve your sleep quality. </div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Once you have your sleep in order, make sure you take time each day to chill. This doesn’t have to be any fancier than simply lying down for 10-20 minutes and doing some <a href="http://www.andrewheming.com/2014/06/breathe-your-way-to-better-body.html" target="_blank">deep breathing</a> with your diaphragm. This will help you reduce stress and anxiety and improve your mood (Hopper et al., 2019, Balban et al., 2023)</div><div><br /></div><div><br /></div></span></div><div style="text-align: left;"><b>References</b><br /><div><div>Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell reports. <i>Medicine, 4</i>(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895</div><div><br /></div></div><div>Fantus, R. J., Halpern, J. A., Chang, C., Keeter, M. K., Bennett, N. E., Helfand, B., & Brannigan, R. E. (2020). The Association between Popular Diets and Serum Testosterone among Men in the United States. <i>The Journal of Urology, 203</i>(2), 398–404. https://doi.org/10.1097/JU.0000000000000482</div><div><br /></div><div><div>Hopper, S. I., Murray, S. L., Ferrara, L. R., & Singleton, J. K. (2019). Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. <i>JBI database of systematic reviews and implementation reports, 17</i>(9), 1855–1876. https://doi.org/10.11124/JBISRIR-2017-003848</div></div><div><br /></div></div><div style="text-align: left;">Slater, G. J., Dieter, B. P., Marsh, D. J., Helms, E. R., Shaw, G., & Iraki, J. (2019). Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Frontiers in nutrition, 6, 131. https://doi.org/10.3389/fnut.2019.00131<br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;">Schoenfeld, B. J., Grgic, J., & Krieger, J. (2018). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency.<i> Journal of Sports Sciences, 37</i>(11), 1286–1295. https://doi.org/10.1080/02640414.2018.1555906</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>Whittaker, J., & Harris, M. (2022). Low-carbohydrate diets and men's cortisol and testosterone: Systematic review and meta-analysis. <i>Nutrition and health, 28</i>(4), 543–554. https://doi.org/10.1177/02601060221083079</div><div><br /></div><div>Whittaker, J., & Wu, K. (2021). Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. <i>The Journal of steroid biochemistry and molecular biology</i>, <i>210</i>, 105878. https://doi.org/10.1016/j.jsbmb.2021.105878</div><div><br /></div></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-15813354334129874962023-08-07T07:00:00.001-07:002023-08-07T07:00:00.150-07:00 The HUGE TRT (Testosterone Replacement Therapy) Mistake<div style="text-align: left;"><div style="text-align: justify;"><span style="font-size: medium;">Healthy levels of testosterone is important for your health and quality of life. As a result, many guys rightfully desire to optimize this important hormone. Today, countless men are doing TRT (testosterone replacement therapy). However, most of them are making a HUGE mistake you don’t want to make. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj5yAkLVcZNySSaO2dSCGH4OYyNRl8ufkEOcKwmF2ZCCVSwjnELo6mm6UI4Hgoq4bCH9pnijQO-voPn0aq2FbDOzL_nniqUvsEMJS0SGqTg2KKUXDjTz2sxlNLHv836JzRixVhklWZxT7LxzvUXIkK6ktdQC1QjJYuC9lN3dPJCWLL28CbEmGRb3WvYZg/s5730/needle.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3820" data-original-width="5730" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj5yAkLVcZNySSaO2dSCGH4OYyNRl8ufkEOcKwmF2ZCCVSwjnELo6mm6UI4Hgoq4bCH9pnijQO-voPn0aq2FbDOzL_nniqUvsEMJS0SGqTg2KKUXDjTz2sxlNLHv836JzRixVhklWZxT7LxzvUXIkK6ktdQC1QjJYuC9lN3dPJCWLL28CbEmGRb3WvYZg/w400-h266/needle.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Photo by <a href="https://unsplash.com/@rangokonk?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Raghavendra V. Konkathi</a> on <a href="https://unsplash.com/photos/v9Idw3hqkb4?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></span></td></tr></tbody></table><br /><span style="font-size: medium;"><br /></span></div><span><a name='more'></a></span><div style="text-align: justify;"><span style="font-size: medium;"><i><b>Disclaimer: </b>I’m a trainer and an educator. I’m not a doctor. <u>This is not medical advice</u>. If you are considering testosterone replacement therapy or are concerned about your testosterone levels, please talk to your doctor.</i></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">To understand this huge TRT mistake, we need to look at a common pattern we see in modern medicine. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">The Common Modern Medicine Pattern</span></b></div><div style="text-align: justify;"><ol><li><span style="font-size: medium;">Live an unhealthy lifestyle</span></li><li><span style="font-size: medium;">Experience symptoms of health consequences from this unhealthy lifestyle</span></li><li><span style="font-size: medium;">Go to the doctor</span></li><li><span style="font-size: medium;">Get a medication to treat the symptoms </span></li><li><span style="font-size: medium;">Create more health issues as a result of the side effects of the medication</span></li><li><span style="font-size: medium;">Take more medications to deal with those side effects</span></li><li><span style="font-size: medium;">Spend the rest of supporting the pharmaceutical industry with multiple medications</span></li></ol></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Yes, there are men who have a health condition caused by an issue with their testicles or with their pituitary gland and hypothalamus. These men will need medical treatment. Again this is where you want to work with a qualified, experienced doctor. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Legitimate medical issues aside, the problem for most guys is their lifestyles. Thus, we see a trend very similar to the modern medicine trend we just covered. </span></div><div style="text-align: justify;"><b><span style="font-size: large;"><br /></span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">The HUGE TRT Mistake</span></b></div><div style="text-align: justify;"><ol><li><span style="font-size: medium;">Live an unhealthy lifestyle that results in lowered testosterone</span></li><li><span style="font-size: medium;">Experience the symptoms of low testosterone</span></li><li><span style="font-size: medium;">Start TRT</span></li><li><span style="font-size: medium;">Ignore the lifestyle choices that caused the lower testosterone and thus experience other health & performance consequences (remember these unhealthy lifestyle habits cause far more problems than just lowering your testosterone)</span></li><li><span style="font-size: medium;">Create other health issues as the result of disrupting your endocrine system</span></li><li><span style="font-size: medium;">Spend the rest of your life on TRT and other medications</span></li></ol></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">As a trainer, a university human kinetics professor, a man in his mid-40s, and a lifetime drug-free (including no TRT) meathead (i.e., someone who loves lifting weights to get bigger and stronger), I’m very interested in optimizing natural testosterone. I’ve looked at a lot of research on testosterone. Here is what the science says: </span></div><div style="text-align: justify;"><blockquote style="text-align: center;"><span style="font-size: large;"><b>The biggest secret to optimizing your natural testosterone levels is living an overall health lifestyle. </b></span></blockquote></div><div style="text-align: justify;"><span style="font-size: medium;">I know that was the most boring statement you have ever read. However, it is the truth! When you look at the lifestyles of most men today, it is easy to see why they have far less testosterone than their fathers and especially less than their grandfathers. For example, i</span><span style="font-size: large;">n 1987-89, the average total testosterone level of an American male was 501 ng/dL. By 1995-97 it was down to 435 ng/dL. In 2002-04 it was down to 391 ng/dL (Travison et al., 2007).</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Lifestyle habits that lower testosterone and/or raise cortisol</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">Lack of sleep</span></li><li><span style="font-size: medium;">Poor sleep quality </span></li><li><span style="font-size: medium;">Physical inactivity</span></li><li><span style="font-size: medium;">No training (or ineffective training: small exercises, light weights – think much of mainstream fitness)</span></li><li><span style="font-size: medium;">Insufficient protein, fat, or carbs</span></li><li><span style="font-size: medium;">Excessive ultra-processed foods</span></li><li><span style="font-size: medium;">Insufficient vitamins and minerals</span></li><li><span style="font-size: medium;">High stress </span></li><li><span style="font-size: medium;">Endocrine disruptors in various products </span></li><li><span style="font-size: medium;">Excessive time on screens </span></li></ul></div><div style="text-align: justify;"><b><span style="font-size: large;">A better approach</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">If you are concerned or even just curious about your current testosterone levels, get things checked out. If it is low, talk to your doctor to see if it is an underlying medical condition. If that is ruled out, get to work on changing your lifestyle. Don’t try to change things all at once. While drastic change may bring faster results, it is almost always unsustainable. Instead, accumulate one healthy habit at a time. Once your new healthy lifestyle practice is a habit, move on to the next one. In time, you will have the habits in place that help you to optimize your natural testosterone levels and improve your overall health and well-being. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Bonus tip</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Again, I’m not a doctor and I have never used steroids or any form of TRT. However, if you need to or choose to use TRT, you need to respect the complexity of your endocrine (hormone) system. Don’t just order some testosterone over the internet and start taking it. Find a highly qualified, experienced endocrinologist and work with this doctor to ensure proper dosage and healthy levels of all your hormones and health measures.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b>Reference</b></div><div style="text-align: justify;">Travison, T. G., Araujo, A. B., O'Donnell, A. B., Kupelian, V., & McKinlay, J. B. (2007). A population-level decline in serum testosterone levels in American men. The Journal of clinical endocrinology and metabolism, 92(1), 196–202. https://doi.org/10.1210/jc.2006-1375</div></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-38015241086241283112023-07-31T11:22:00.000-07:002023-07-31T11:22:07.753-07:00 Does Core Training Really Improve Athletic Performance?<div style="text-align: justify;"><span style="font-size: medium;">Everyone knows that to be a better athlete, you need to strengthen your core – right? Are you sure? This assumption has now been passed down from one generation of athletes to the next. Let’s look at the latest research and real-world experience to see if core training will really make a difference in your performance. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoYMCZYqxXbtB4ce1Tsc9KoRdEkE0YO9nihCiItzZUXEC5QCWzymugrNVWPT-GwwDAQ9j8xaoXm3KgHB3CQGWKjJXMsm8-gefEioAqdC8n_s1jUN25tGS8QQfNL8QcmT_BifZeKQEebGPrGexFSheyFLeHZ7QamtlUnIVLFwnZsJ_6-8bdkM-z7BspPeI/s5184/IMG_0638.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3456" data-original-width="5184" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoYMCZYqxXbtB4ce1Tsc9KoRdEkE0YO9nihCiItzZUXEC5QCWzymugrNVWPT-GwwDAQ9j8xaoXm3KgHB3CQGWKjJXMsm8-gefEioAqdC8n_s1jUN25tGS8QQfNL8QcmT_BifZeKQEebGPrGexFSheyFLeHZ7QamtlUnIVLFwnZsJ_6-8bdkM-z7BspPeI/w400-h266/IMG_0638.JPG" width="400" /></a></div><br /><b><br /></b></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span><a name='more'></a></span><b><br /></b></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Terminology clarification:</b> I really don’t like the word “core” for talking about the midsection. Apples have cores, and humans have muscles. However, I’m using “core” for this article because that is what most coaches and athletes use. Core exercises refer to small accessory exercises designed to target your midsection muscles, not big basic movements like squats.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span><div style="text-align: justify;"><b><span style="font-size: large;">Research summary<br /></span></b><span style="font-size: medium;">This study was a meta-analysis of randomized controlled trials. In this case, randomized controlled trials are studies that looked at giving one group of subjects direct core training and comparing it to another group who did not do core training. A meta-analysis is a study that combines and analyzes the results of similar studies. As far as scientific evidence goes, a meta-analysis is at the top. It gives you a good understanding of where the research on a particular topic is pointing. This is very valuable for coaches and lifters as it saves us time from betting bogged down with all the little details and lets us see the bigger picture. The possible downsides of a meta-analysis are that it is only as good as the studies included and accurate if the numbers are crunched correctly. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span><span style="font-size: large;">The meta-analysis by Dong et al., 2023 used studies done on athletes, used only core training in the experiment, had a control group that did general training or no intervention, and tested at least one aspect of athletic performance. They ended up with 8 studies with a combined total of 169 athletes. To the author’s knowledge, it was the first literature review and meta-analysis to examine how core training affects sport-specific athletic performance in athletes. </span></div></div><p style="text-align: justify;"><b><span style="font-size: large;">Results of Core Training on Athletic Performance </span></b></p><p style="text-align: justify;"><span style="font-size: medium;"><b>Power: </b>small effect</span></p><p style="text-align: justify;"><span style="font-size: medium;"><b>Sport-specific speed:</b> small effect</span></p><p style="text-align: justify;"><span style="font-size: medium;"><b>Sport-specific agility: </b>medium effect</span></p><p style="text-align: justify;"><span style="font-size: medium;"><b>Core endurance:</b> large effect (my note: this is debatably not a great indicator of overall athletic performance) </span></p><p style="text-align: justify;"><span style="font-size: medium;"><b>Balance:</b> large effect (my note: balance was assessed with the HUMAC Balance System – a lab test. This is great for research but it is hard to determine how much this transfers into sport-specific balance)</span></p><p style="text-align: justify;"><span style="font-size: medium;"><br /></span></p><div style="text-align: justify;"><b><span style="font-size: large;">Practical application points<br /></span></b><span style="font-size: medium;">Some athletes love core training because it is cool and easy. They love playing their sport and tolerate training as a necessary evil. As a result, they naturally gravitate towards anything that is “new”, exciting, and easy over what is hard, and effective. They would much rather lie on the ground and feel their abs burn than endure the total body strain of a hard set of front squats.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span><span style="font-size: large;">Some coaches also love core training because it is cool and easy. It is far easier to convince an athlete to do core exercises than it is to do heavy leg exercises. It is far easier to come up with cute little “new” core exercises than it is to help athletes get bigger, faster, and stronger. It is far easier and faster to get noticed on social media for your “creative genius” in coming up with never-before-seen core exercises than it is to put in the time and effort to help your athletes get better.</span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span><span style="font-size: large;">Years ago I had the privilege of hearing the legendary <a href="https://www.usastrengthcoacheshf.com/member/al-vermeil" target="_blank">Coach Al Vermeil</a> speak at a Strength & Conditioning conference. He wisely and accurately summed up how to improve athletic performance – put more power into the ground. If you can put a lot of force into the ground and do so very quickly, you can run fast, jump high, cut, start, and stop faster than your opponents. </span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span><span style="font-size: large;">To be able to put more power into the ground (and thus improve your performance), make sure your training program focuses on the basic movements: squat, hinge, push, and pull (ideally pushing and pulling would include vertical and horizontal movements to balance the shoulder girdle). Remember that as an athlete, there are no exercises you “have” to do. Pick the exercises that suit your body, you can do pain-free and progressively add weight. Develop a great strength-to-bodyweight ratio. Learn to move well. In addition, do some explosive work. This could be simple sprinting, jumping, and change of direction drills, explosive exercises (e.g., <a href="https://www.youtube.com/watch?v=JwsI4bjGWy0" target="_blank">medicine ball throws</a>, <a href="https://www.youtube.com/watch?v=lh9gcSUQ7VM&t=2s" target="_blank">light trap bar jumps</a>, etc.), and/or <a href="https://www.youtube.com/watch?v=bf3V9V0zafw&t=37s" target="_blank">Olympic weightlifting variations</a> - note: don’t do Olympic weightlifting exercises if you do not have proper coaching). As you improve your relative strength, movement quality, and power, you will improve your performance. </span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span><span style="font-size: large;">You work your core with your big movements. <a href="https://www.youtube.com/watch?v=L-38syt7Xis" target="_blank">Back squats</a> and <a href="https://www.youtube.com/watch?v=JgNLNeyZEw0&t=8s" target="_blank">deadlift</a> variations can strengthen your lower back. You can work your abs with front-loaded squats (e.g., <a href="https://www.youtube.com/watch?v=IknPwDT22AQ" target="_blank">front squat</a>, <a href="https://www.youtube.com/watch?v=QzwtQZdG7Ms&t=30s" target="_blank">Zercher squat</a>), <a href="https://www.youtube.com/watch?v=WS2IS2czq7A" target="_blank">weighted push-ups</a>, <a href="https://www.youtube.com/watch?v=NsZk_TTRsNs" target="_blank">heavy overhead pressing</a>, and <a href="http://www.andrewheming.com/2014/03/the-magic-of-loaded-carries.html" target="_blank">loaded carries</a>. You can work your obliques with <a href="https://www.youtube.com/watch?v=SdLR_TuYDmQ" target="_blank">1-arm pressing</a>, <a href="https://www.youtube.com/watch?v=CmmasIzofVI&t=11s" target="_blank">1-arm pulling</a>, and <a href="https://www.youtube.com/watch?v=yszQfmcSkyY" target="_blank">1-arm carries</a>.</span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeBl8mPjpAl--mwBkfmTUa2wHDAUBySIbLh5BnC6sRkAuH5Fq0gTbw97HV-UYhWioGXb_w1X7cZah7vSXshTck5hiFQ10EhPg9IXETd6rOQYHUJv-eOx1H46HJe6pA9LfxapmzOmM35oPuMMfD61vPvvtEPsz8k9GelcG8-S_uy4RL_E2s6azVOoMYtig/s2304/Farmer's%20Walk.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1728" data-original-width="2304" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeBl8mPjpAl--mwBkfmTUa2wHDAUBySIbLh5BnC6sRkAuH5Fq0gTbw97HV-UYhWioGXb_w1X7cZah7vSXshTck5hiFQ10EhPg9IXETd6rOQYHUJv-eOx1H46HJe6pA9LfxapmzOmM35oPuMMfD61vPvvtEPsz8k9GelcG8-S_uy4RL_E2s6azVOoMYtig/w400-h300/Farmer's%20Walk.JPG" width="400" /></a></div><br /></div><div style="text-align: justify;"><span style="font-size: large;">Do your own research, but make sure you know how to measure performance. As Coach Dan John likes to say, success in team sports is “fuzzy”. There are many factors (e.g., talent, recruiting, skill, mental processing speed, tactics, and the mistakes of your opponents) that determine whether you win or lose in sports. You cannot assume that the team that won the championship is the one with the best strength and conditioning program. In any given sport (e.g., college football) the best and worst teams often have similar training programs. The first thing you must look at is injury rates. Then, look at relevant performance tests. These tests will differ slightly depending on the sport, but examples include vertical jump, 20-meter sprints, a change of direction drill, and if appropriate, some type of conditioning test (e.g., <a href="https://www.topendsports.com/testing/tests/yo-yo-intermittent.htm" target="_blank">YIRT</a>). If adding a few core exercises helps you reduce injury or improve performance – great! If you find the addition of a core exercise helps you lift more weight on a big movement, again this would be a good reason to do that core exercise.</span><span style="font-size: large;"><br /></span><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;">One of the biggest problems in today’s strength & conditioning and fitness industries is binary thinking. Too many people think there are only two choices. You do not have to choose between doing only core training or doing no core exercises. Once the big, boring, effective exercises are done, you can add a small handful of accessory exercises. This is where you could throw in a few ab exercises. No one needs to waste an entire training session doing only core exercises.</span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span><span style="font-size: large;">It is important to note that core training can have other benefits besides just improving your performance. A stronger midsection might help you lift more weight on exercises that have a significant impact on your performance. It may help you be more resilient against injury. In addition, building midsection stability can help improve mobility in your hips, shoulders limbs (Kibler et al., 2006). As a result, it is important not to discount the other benefits core training can have for you.</span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span><span style="font-size: large;">When adding some direct core work into your training program, understand that your abdominal muscles often act to keep your trunk stiff. This allows you to transfer power from your hips, legs, shoulders, and arms into effective movement. </span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span><span style="font-size: large;">Throughout my career, I have noticed the same trend – strong people tend to have strong cores and weak people have weak cores. Getting stronger on the bore big basic movements makes you strong – everywhere. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span><span style="font-size: medium;">If you have a weak core, adding 10 core exercises to your routine will not give you a strong core – it will just make you tired (and possibly give you a sore lower back). As with any other muscle group, you need to pick a small handful of effective exercises and get better (i.e., progress) at those exercises! Many core exercises have a low ceiling of progression. You can add 100 pounds to your squat or deadlift, but you cannot add 100 pounds to an ab exercise. However, you must still try to progress weight, reps, and hold times, or move to a harder mechanical position. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span><span style="font-size: medium;">Make your training as efficient as possible. For most athletes in most sports, skill is the most important determinant of success. The more efficient you are with training, the more time you have for skill development, tactics, and recovery. Be wising and sparing with your exercise selection.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Related articles</b><br /><a href="http://www.andrewheming.com/2017/05/your-core-training-blueprint.html" target="_blank">Your Core Training Blueprint</a></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><a href="http://www.andrewheming.com/2016/04/7-superior-alternatives-to-7-popular.html" target="_blank"><span style="font-size: medium;">7 Superior Alternatives to 7 Popular Core Exercises</span></a></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><a href="http://www.andrewheming.com/2015/10/the-best-core-exercise-you-are-not-doing.html" target="_blank"><span style="font-size: medium;">The Best Core Exercise You Are Not Doing</span></a></div><div style="text-align: left;"><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><a href="http://www.andrewheming.com/2014/03/the-magic-of-loaded-carries.html" target="_blank"><span style="font-size: medium;">The Magic of Loaded Carries</span></a></div><div style="text-align: left;"><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><a href="http://www.andrewheming.com/2014/08/the-best-ab-exercise-for-fat-loss-and.html" target="_blank"><span style="font-size: medium;">The Best Ab Exercise for Fat Loss and Great Abs</span></a></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b>References<br /></b>Dong, K., Yu, T., & Chun, B. (2023). Effects of Core Training on Sport-Specific Performance of Athletes: A Meta-Analysis of Randomized Controlled Trials. <i>Behavioral sciences (Basel, Switzerland), 13</i>(2), 148. https://doi.org/10.3390/bs13020148<br /><br /></div><div style="text-align: left;">Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. <i>Sports medicine (Auckland, N.Z.), 36</i>(3), 189–198. https://doi.org/10.2165/00007256-200636030-00001</div><p><br /></p>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-57985188248078559042023-07-24T07:00:00.001-07:002023-07-24T07:00:00.148-07:00 How to Find YOUR Top 10 Muscle Building Exercises<p style="text-align: justify;"><span style="font-size: medium;">Stop using someone else’s top-10 muscle-building exercises! The popular trend is to have bodybuilders and fitness influencers share their top-10 exercises. As with most things fitness, this is interesting, but rarely helpful. Instead of trying to use someone else’s best exercises, here is how you can find YOUR top-10 exercises for building more muscle.</span></p><p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRSLZ0Y3AiweXQ76ABrW-DL2GIEJIJn7DgFhvNzVIinflCYEiX1GS44pLO1MRFLP0M_YW55bp1dsKjyXqhXwez_ZxduylfEDmJlSZ9hUNe1XFooU-MfiUtkLV86x3Emvjs3fgW1Embry5tQRFMtX9gYtyY0kI3oN65MBLKnzSLA0bm84uQ0DrTxm1PIvk/s5616/biceps%20curl.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3744" data-original-width="5616" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRSLZ0Y3AiweXQ76ABrW-DL2GIEJIJn7DgFhvNzVIinflCYEiX1GS44pLO1MRFLP0M_YW55bp1dsKjyXqhXwez_ZxduylfEDmJlSZ9hUNe1XFooU-MfiUtkLV86x3Emvjs3fgW1Embry5tQRFMtX9gYtyY0kI3oN65MBLKnzSLA0bm84uQ0DrTxm1PIvk/w400-h266/biceps%20curl.jpg" width="400" /></a></div><br /><span><a name='more'></a></span><p></p><p style="text-align: justify;"><b><span style="font-size: large;">Start with the Big-6</span></b></p><p style="text-align: justify;"><span style="font-size: medium;">Forget about the big-3,4, or 5 exercises. If you want to strong, balanced muscular physique, do the Big-6. The 6 most important movements for building strength and size are:</span></p><p></p><ol style="text-align: left;"><li style="text-align: justify;"><span style="font-size: large;">Squat</span><span style="font-size: medium;"> (squats, lunges, step-ups and single leg squats)</span></li><li style="text-align: justify;"><span style="font-size: large;">Hinge </span><span style="font-size: medium;">(deadlifts, Romanian deadlifts, back extensions)</span></li><li style="text-align: justify;"><span style="font-size: large;">Vertical Pull </span><span style="font-size: medium;">(pull-ups, chin-ups and pulldowns)</span></li><li style="text-align: justify;"><span style="font-size: large;">Vertical Push</span><span style="font-size: medium;"> (shoulder presses and high-incline presses)</span></li><li style="text-align: justify;"><span style="font-size: large;">Horizontal Pull </span><span style="font-size: medium;">(bent over rows, chest supported rows, bodyweight rows)</span></li><li style="text-align: justify;"><span style="font-size: large;">Horizontal Push</span><span style="font-size: medium;"> (bench presses, dips, push-ups)</span></li></ol><p></p><p style="text-align: justify;"><span style="font-size: medium;"><br /></span></p><p style="text-align: justify;"><b><span style="font-size: large;">Personalize your exercise selection</span></b></p><p style="text-align: justify;"><span style="font-size: medium;">Remember, while you want to select exercises from the Big-6, there many exercises options in each movement category (check out my <a href="https://www.youtube.com/andrewheming" target="_blank">YouTube Exercise Video Library</a> for ideas). For building muscle, there is no one exercise you “have” to do. Don’t worry if your exercises are not the same as some famous fitness influencer. Instead pick exercises that: </span></p><p style="text-align: justify;"></p><ul><li><span style="font-size: medium;">You can do without joint pain – during or after training. No matter how good an exercise is for someone else, if it hurts you, it will beat you up, not build you up.</span></li><li><span style="font-size: medium;">Suit your joint structure and body proportions. For example, depending on your shoulder structure (acromion type to be specific), you might not be able to do direct overhead pressing and a <a href="https://www.youtube.com/watch?v=6OcHZYJxW70" target="_blank">high-incline press</a> might be a better option for you. If you have long legs and a short torso, you will have a tough time building your squats with back squats. (See <a href="http://www.andrewheming.com/2016/03/squat-right-for-your-body-type.html" target="_blank">Squat Right for Your Body Type</a> and <a href="http://www.andrewheming.com/2016/03/deadlift-right-for-your-body-type.html" target="_blank">Deadlift Right for Your Body Type</a>)</span></li><li><span style="font-size: medium;">You feel comfortable and competent performing. If you feel unsafe or incompetent with an exercise, you will not train hard and heavy enough to build muscle. Either learn the movement and get over your fear, or pick a different exercise.</span></li><li><span style="font-size: medium;">Has a good benefit-to-cost ratio. If an exercise is excessively taxing on your nervous system or joints, the benefits of doing that exercise and the inroad it makes to your recovery may not be worth the benefit you get from that exercise.</span></li><li><span style="font-size: medium;">Lets you use big weight. All else being equal, more weight on big movements usually means more muscle.</span></li><li><span style="font-size: medium;">You can feel the target muscle. If you can’t feel it, you can’t build it. If you get stuck between 2 similar exercises, pick the one that your feel the best mind-muscle connection.</span></li><li><span style="font-size: medium;">Are easy for you to progress. Building muscle without drugs requires you to get substantially stronger on your main movements. If an exercise feels great, but is very difficult to progress, it won’t be a good muscle building exercise in the long run.</span></li><li><span style="font-size: medium;">Focus more on your natural weaknesses and less on your strengths. For example, I have really long arms. As a result, I naturally use (and thus develop) my lats more than my arms when performing pull-ups. By using chin-ups, I can shift the focus to my lagging biceps.</span></li></ul><p></p><p style="text-align: justify;"><span style="font-size: large;"><br /></span></p><p style="text-align: justify;"><b><span style="font-size: large;">Then Pick Your Final 4 </span></b></p><p style="text-align: justify;"><span style="font-size: medium;">Now that you have your big-6 movements, you have 4 exercises remaining. Here is where you need to take an honest look at your physique and consider your previous training experience. Remember, you have hit most of your muscles with the Big-6. Not every muscle will require an isolation exercise to grow. What muscles on your body need to the most work and are the most difficult for you to develop? Select 4 isolation exercises to target the muscles that need the most work right now (these can change in the future). To select your final 4, the above criteria we looked at for selecting your Big-6 is still helpful. However, with isolation exercises, big weight is less important, and a strong mind-muscle connection (all else being reasonably similar) is most important. Although you will not be able to progress isolation exercises as much as you can your big movements, you should still focus on gradually adding reps or weight over time. </span></p><p style="text-align: justify;"><span style="font-size: medium;"><br /></span></p><p style="text-align: justify;"><b><span style="font-size: large;">Conclusion</span></b></p><p style="text-align: justify;"><span style="font-size: medium;">Finding your best muscle-building exercises requires you to stop worrying about what works for others and do what works for you. This takes time, patience and careful record keeping. If you have the disciple to ignore distractions and keep progressing your exercises, you will enjoy building your body. </span></p><p style="text-align: justify;"><span style="font-size: medium;"><br /></span></p><p style="text-align: justify;"><b><span style="font-size: large;">Bonus note:</span></b></p><p style="text-align: justify;"><span style="font-size: medium;">While finding your top-10 exercises is great, most people will need more than 10 exercises to maximize muscular development (more on this in an upcoming article). You will have seasons of life where pursuing other important goals will limit the time you can devote to training and recovery. Knowing your top-10 will help you focus on your most important exercises and maximize your limited training time. Other times you will have the time and recovery ability to add more exercises. If you do so with wise restraint and an extra focus on recovery, you will further enhance your muscular development.</span></p><p style="text-align: justify;"><span style="font-size: large;">For a complete guide to building muscle without drugs, check out my book: </span><a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=23STMA2KDK1KF&keywords=size+for+skinny+guys&qid=1639531767&s=books&sprefix=siz%2Caps%2C210&sr=1-1" style="font-size: large;" target="_blank">Size for Skinny Guys: A Hardgainer's Guide to Building Drug-Free Muscle</a><span style="font-size: large;">. </span></p><div style="text-align: justify;"><div><span style="font-size: medium;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=23STMA2KDK1KF&keywords=size+for+skinny+guys&qid=1639531767&s=books&sprefix=siz%2Caps%2C210&sr=1-1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="1387" data-original-width="913" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEj3CYUDfBVVbRyv3nj_B0nnhfGdsU8Xi_AZ7A9TyAhTEBAYa5ZQIQG2hHFCl5tGCTRj_MAW-2o-2DeblRVyyw3b0QLHFIFKFI0fQXaLL1r9PoJ4UnPi_Wr7xRS7oKkdSg7NKR_pGS1uAhvonpKyAOKnfTXEgo-ic-RkjkU3bGtnOXkCtroaK1ZrT_76=w264-h400" width="264" /></a></div><br /><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">If you have questions or suggestions for future topics, drop them in the comment section below.</span></div><div><span style="font-size: medium;"><br /></span></div><p><span style="font-size: medium;"></span></p><div><span style="font-size: medium;">Thanks for reading!</span></div><div><span style="font-size: medium;"><br /></span></div></div><div style="text-align: justify;"><br /></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-40819733160302206342023-07-17T07:00:00.001-07:002023-07-17T07:00:00.128-07:00 Machines Are as Good as Free Weights to Improve Performance???<p style="text-align: justify;"><span style="font-size: medium;">Everyone knows that to improve performance, you have to use free weights! Right? Are you sure? The latest research might suggest otherwise. Let’s dive in and see what’s going on and what you need to do as a coach or athlete to improve your sport, work, or life performance.</span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHOtiJKRUFgHxEFQ8Fbn9IXGknRmCIzCe8f2hlGtwXkXbyctwAMVD9YBAQYCnRGwSiPOYCzG7lnUCNU7Jq1VxLkB-KnxYtGZcaSPXKX78YagB-0NqLjTQ93TPv-5e2ZxvMkn9JEUzJv553I0f3YeHEDukvhN57Rs1sMSmyOrl1Sp9wGE8rHiJ6l9mbZOI/s1144/Free%20weights%20vs.%20machines%20for%20performance.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="972" data-original-width="1144" height="340" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHOtiJKRUFgHxEFQ8Fbn9IXGknRmCIzCe8f2hlGtwXkXbyctwAMVD9YBAQYCnRGwSiPOYCzG7lnUCNU7Jq1VxLkB-KnxYtGZcaSPXKX78YagB-0NqLjTQ93TPv-5e2ZxvMkn9JEUzJv553I0f3YeHEDukvhN57Rs1sMSmyOrl1Sp9wGE8rHiJ6l9mbZOI/w400-h340/Free%20weights%20vs.%20machines%20for%20performance.jpg" width="400" /></a></div><p><span></span></p><a name='more'></a><p></p><p><b><span style="font-size: large;">Study Summary</span></b></p><p style="text-align: justify;"><span style="font-size: medium;">In this study (Hernández-Belmonte et al., 2023), 34 subjects with training experience were divided into a free-weight and machine group. Both groups were tested on a 20-meter sprint, vertical jump, a zig-zag change of direction drill, the arm and leg Wingate tests (for anaerobic capacity and power), balance, 1RM (for all the free weight and machine exercises used by either group in the training program) and lifting velocity. </span></p><p style="text-align: justify;"><span style="font-size: medium;">After a 2-week familiarization period to get instruction and practice the movements, each group trained 3 times per week for 8 weeks. The free weight group did squats, bench press, <a href="https://www.youtube.com/watch?v=ygHTstC_DRY" target="_blank">prone bench pull</a> (straight bar), and shoulder press. The machine group did <a href="https://www.youtube.com/watch?v=T01MVdXx7kk" target="_blank">machine squats</a>, machine bench press, machine prone bench pull (I assume this is a machine row), and machine shoulder press. Each exercise was done with 65-85 % 1RM load (loads progressed linearly throughout the program), for 3 sets per exercise with 4 minutes rest between sets.</span></p><p style="text-align: justify;"><span style="font-size: medium;">Both groups go stronger. However, the free-weight group gained slightly more strength than the machine-based group in every exercise except for the prone bench pull (the machine group got 0.2% stronger). Both groups improved their speed and vertical jump, but again the free-weight group did slightly better. The free weight group had greater improvement in change of direction performance. While both groups improved anaerobic capacity, again the free weight group had greater improvement. The machine-based group had better improvement in upper and lower limb anaerobic power. Balance improvements were greater in the free-weight group. The machine group had slightly greater gains in quad muscle size.</span></p><p style="text-align: justify;"><span style="font-size: medium;"><br /></span></p><p><b><span style="font-size: large;">Critique</span></b></p><p style="text-align: justify;"><span style="font-size: medium;">While it would be nice to see more than 34 subjects, training studies are expensive and hard to do. </span></p><p style="text-align: justify;"><span style="font-size: medium;">It was great to see that the subjects had at least some training experience (i.e., not the complete beginners often used in research).</span></p><p style="text-align: justify;"><span style="font-size: medium;">I like the choice researchers’ choice of assessments. This gives you quite a comprehensive view of athletic performance.</span></p><p style="text-align: justify;"><span style="font-size: medium;">It would have been nice to have a control group that was given the 2-week instruction and practice time, but then didn’t train for the 8 weeks and was then re-tested. This would let us know how effective each program was compared to no training at all. </span></p><p style="text-align: justify;"><span style="font-size: medium;">I didn’t like that there was only one leg exercise used for each group. This program really needed a hip hinge. This is an important exercise that is very difficult to replicate with a machine. If for example, the free-weight group had a <a href="https://www.youtube.com/watch?v=ixURAbBoh8g&t=39s" target="_blank">Romanian deadlift</a> and then the machine-based group had some hip extension machine, we might have seen a greater difference in performance. </span></p><p style="text-align: justify;"><span style="font-size: medium;">I recognize the challenges with training studies and hugely respect and appreciate every researcher who does a training study. However, 8 weeks is not a lot of time. Hard to draw long-term conclusions. Would free weights have shown more superiority if given a longer period of time? Would free weights help with long-term resilience against injury?</span></p><p style="text-align: justify;"><span style="font-size: medium;">The title and abstract conclusions of this study can be slightly misleading. While there may not be “meaningful” or “statistically significant” differences between the groups, when you look at the numbers the free-weight group did a little better in most of the tests. Remember in the world of athletics, you are looking for every possible spec of improvement. </span></p><p><span style="font-size: large;"><br /></span></p><p><b><span style="font-size: x-large;">Application - You and Your Performance</span></b></p><p style="text-align: justify;"><span style="font-size: medium;">Make sure results, not philosophy drives your training/coaching decisions. Many “functional training” gurus start with their philosophy: machines ≠ function. Then they base their training on this philosophy. Instead, you want to look at results. If using a machine helps you see measurable performance improvements in relevant performance tests – that is great! </span></p><p style="text-align: justify;"><span style="font-size: medium;">See machines as tools in your coaching/training toolbox to use when helpful. For example, the late Charles Poliquin, arguably the most successful strength coach of all time used leg curls in his athlete training programs. I would argue that a <a href="https://www.youtube.com/watch?v=5oAFgj1Z8xk&t=5s" target="_blank">glute ham raise</a>, <a href="https://www.youtube.com/watch?v=LB804x6A-XE&t=4s" target="_blank">Nordic leg curl</a>, or <a href="https://www.youtube.com/watch?v=_V0Y9YFAyFo" target="_blank">standing cable leg curl</a> would be better options because they use the glutes with the hamstrings (glutes and hamstrings work together in real life). However, the leg curls worked for Poliquin’s athletes because hamstring strength is important. He also found the <a href="https://www.youtube.com/watch?v=GgGNz6orj_Q" target="_blank">seated calf raise</a> (normally considered a bodybuilding exercise) to be excellent for improving ankle dorsi flexion range of motion. Good ankle mobility is important for proper squatting and optimal knee health. </span></p><p style="text-align: justify;"><span style="font-size: large;">Don’t think you can just play on your favorite machines in the gym and improve your athletic performance. Do not expect to see your performance improve from machine pec flies, leg extensions, and machine curls. </span></p><p style="text-align: justify;"><span style="font-size: medium;">Whether you are using free weights or machines, you need to get substantially stronger on the big movements (i.e., squatting, hinging, pushing, and pulling) to improve your performance.</span></p><p style="text-align: justify;"><span style="font-size: medium;">In this study, they used a <a href="https://www.youtube.com/watch?v=T01MVdXx7kk" target="_blank">machine squat</a>. I don’t think you would see the <a href="https://www.youtube.com/watch?v=ZigezE0rCss&t=19s" target="_blank">leg press</a> transferring to improved performance as well as a machine squat. Improving performance is not just about the muscles, it is also about your nervous system. Squats are a closed-chain movement. This means that when you push on the immovable ground, your body moves (like it does in real life). Leg presses are an open-chain exercise. To leg press, you push on the moveable foot pad and it moves while you stay still. In a machine squat, you still work your lower back as a spine stabilizer while your legs are moving. In a leg press, the backrest does the stabilizing for you. Squats also train you in an upright position. With a leg press, are also in a bent-over position that is not useful for most sports. Research shows that while the leg press can help improve vertical jumps, squats work better (Rossi et al., 2018, Wirth et al., 2016).</span></p><p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_R8rms7tg9v8-oQxRBSrUWnzRPZQPdqwjNkxmnAFXZzZU8srnqcuUQsu6EDF6an6R-PTx6nYnhMQJ6U0bkcset88_crDY2bnry9HD93IXJFEg4Qnx0bnna-yZ6rAdzxrPl9bsaqlCtKOd3a2ub0izH495ysrrMgLef4HVqgRgU8-3drTS29QsTpzb5Rg/s1035/Leg%20Press%20not%20for%20athletes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1035" data-original-width="775" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_R8rms7tg9v8-oQxRBSrUWnzRPZQPdqwjNkxmnAFXZzZU8srnqcuUQsu6EDF6an6R-PTx6nYnhMQJ6U0bkcset88_crDY2bnry9HD93IXJFEg4Qnx0bnna-yZ6rAdzxrPl9bsaqlCtKOd3a2ub0izH495ysrrMgLef4HVqgRgU8-3drTS29QsTpzb5Rg/w300-h400/Leg%20Press%20not%20for%20athletes.jpg" width="300" /></a></div><span style="font-size: large;">If you need to gain muscle, a </span><a href="https://www.youtube.com/watch?v=T01MVdXx7kk" style="font-size: large;" target="_blank">machine squat</a><span style="font-size: large;"> might be a good option for quad mass – especially if you do not have a great structure for the barbell back squat (i.e., short torso, long legs – like many athletes). Other great options include <a href="https://www.youtube.com/watch?v=mDh27y9fuEQ&t=3s" target="_blank">Hip Belt Squats</a>, </span><a href="https://www.youtube.com/watch?v=Gwt8DfuFlj8" style="font-size: large;" target="_blank">Safety Squat Bar holding the rack</a><span style="font-size: large;"> (a.k.a. Hatfield Squat), <a href="https://www.youtube.com/watch?v=QzwtQZdG7Ms&t=28s" target="_blank">Zercher Squats</a> (great for long legs and short torsos - also excellent because you can fully extend your hips at the top), <a href="https://www.youtube.com/watch?v=bFamS9DIg4E" target="_blank">Bulgarian Split Squats</a>, and <a href="https://www.youtube.com/watch?v=IknPwDT22AQ" target="_blank">Front Squats</a>.</span><p></p><p style="text-align: justify;"><span style="font-size: large;">When training for performance, you have to consider training economy. Yes, physical performance abilities are important, but athletic success in many sports is still mostly about skill and the mental side of things. As a result, training needs to be short as reasonably possible. Big movements allow you to do this. Being wise with your exercise selection allows more time to work on tactics and skills. Free weight movements are superior to isolation machines. Think of how many machine isolation exercises you would have to do to work all the muscles used in a squat or deadlift.</span></p><p style="text-align: justify;"><span style="font-size: medium;">If you are stuck training at some yuppy gym that doesn’t have barbells and a squat rack, all hope is not lost. Do the best you can with what you have. Go to the gym and progressively add weight to your exercises. Spend time working on landing, jumping, sprinting, change of direction work, and conditioning. Practice your sport. You will improve your performance.</span></p><p style="text-align: justify;"><span style="font-size: medium;">Just because you can use something to improve performance, doesn’t mean it is the best. Athletes are always looking for that edge. If you have the choice, make free weight exercises the bulk of your training routine. </span></p><p><span style="font-size: medium;"><br /></span></p><p><b>References</b></p><p>Hernández-Belmonte, A., Buendía-Romero, Á., Franco-López, F., Martínez-Cava, A., & Pallarés, J. G. (2023). Adaptations in athletic performance and muscle architecture are not meaningfully conditioned by training free-weight versus machine-based exercises: Challenging a traditional assumption using the velocity-based method. Scandinavian journal of medicine & science in sports, 10.1111/sms.14433. Advance online publication. https://doi.org/10.1111/sms.14433</p><p>Rossi, F. E., Schoenfeld, B. J., Ocetnik, S., Young, J., Vigotsky, A., Contreras, B., Krieger, J. W., Miller, M. G., & Cholewa, J. (2018). Strength, body composition, and functional outcomes in the squat versus leg press exercises. The Journal of sports medicine and physical fitness, 58(3), 263–270. https://doi.org/10.23736/S0022-4707.16.06698-6</p><p>Wirth, K., Hartmann, H., Sander, A., Mickel, C., Szilvas, E., & Keiner, M. (2016). The Impact of Back Squat and Leg-Press Exercises on Maximal Strength and Speed-Strength Parameters. Journal of strength and conditioning research, 30(5), 1205–1212. https://doi.org/10.1519/JSC.000000000000122</p><div><br /></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-42318785390311239152023-07-03T13:46:00.003-07:002023-07-26T12:47:05.424-07:00 The Best Preacher Curl for Building Bigger Biceps<p style="text-align: justify;"><span style="font-size: large;">If you want to build bigger biceps, preacher curls might be your ticket to the gun show. </span><span style="font-size: large;">Preacher curls were popularized by the first Mr. Olympia Larry Scott back in the 1960s. Scott's hard work at the preacher bench built him an amazing set of arms. They were also a favorite of the late strength coach Charles Poliquin who also had great biceps. Early EMG research by Tudor O. Bompa and Lorenzo Cornacchia in their book “Serious Strength Training” showed that preacher curls caused the most electrical activity in the biceps. Now, recent research shows how to get the most out of this powerful biceps builder. </span></p><p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzHm0GjzIxjkfLnZMFYc7PGg4UYVPms0DZSYFTJRp0U6LRN4qQybd49I0qA59ssI3cDyUbR8X1IOPSiYk-4BUgfM_5cplSIptNrzEQ_Gh8v4JsIvvtq6YeN2Mmikip2VJtMhUrrny4-H1Raqm-BTVp2DNuYJV59eJoK7Hbz5EXX-vm0h22u4lyaLQ2iVA/s904/preacher%20curls%20pic.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="552" data-original-width="904" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzHm0GjzIxjkfLnZMFYc7PGg4UYVPms0DZSYFTJRp0U6LRN4qQybd49I0qA59ssI3cDyUbR8X1IOPSiYk-4BUgfM_5cplSIptNrzEQ_Gh8v4JsIvvtq6YeN2Mmikip2VJtMhUrrny4-H1Raqm-BTVp2DNuYJV59eJoK7Hbz5EXX-vm0h22u4lyaLQ2iVA/w400-h244/preacher%20curls%20pic.jpg" width="400" /></a></div><br /><span style="font-size: large;"><br /></span><p></p><p style="text-align: justify;"><span></span></p><a name='more'></a><p></p><p style="text-align: justify;"><span style="font-size: medium;">In this study (Pedrosa et al., 2023), researchers took 19 untrained, young women and measured their biceps size and full range of motion strength. They had the ladies train one arm in the bottom half of the preacher curl (0-68 degrees) and the other arm in the top half of the preacher curl (68-135 degrees). A band was set up to mark the starting position for the top half curl and the ending point of the bottom half curl.</span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJIwYJQ0bAt73c4ryDPNO1H76Jg74A2yvTTutAwCacUt1hJdiJG1JqVAsfzFkEEbqEHxczOItdYwQVC_ZT1s0eCkytRaOys1D_PYH0_PcVStY-MJDA052JEIlrIu7LIZqvJQpo2Mt0tkEihbm2xET90ZoI61BMeX9TS5aqly-Va5fJY0mdgJKAwOe1K80/s1389/initial%20vs%20end%20range%20curls.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1389" data-original-width="922" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJIwYJQ0bAt73c4ryDPNO1H76Jg74A2yvTTutAwCacUt1hJdiJG1JqVAsfzFkEEbqEHxczOItdYwQVC_ZT1s0eCkytRaOys1D_PYH0_PcVStY-MJDA052JEIlrIu7LIZqvJQpo2Mt0tkEihbm2xET90ZoI61BMeX9TS5aqly-Va5fJY0mdgJKAwOe1K80/w265-h400/initial%20vs%20end%20range%20curls.jpg" width="265" /></a></div><br /><p style="text-align: justify;"><span style="font-size: large;">The subjects trained three times a week for 8 weeks. They started with 3 sets of 8 reps for the first 4 weeks then moved to 5 sets for weeks 5-8. When the subject could do 10 reps, their weight was increased by 1kg. After the program, the researchers re-tested arm size and a full range of motion. The arm that was trained in the bottom half of the preacher curl had greater gains in muscle size and strength. </span></p><p style="text-align: justify;"><span style="font-size: medium;"><br /></span></p><p style="text-align: justify;"><b><span style="font-size: large;">Critique</span></b></p><p style="text-align: justify;"><span style="font-size: large;">It is always nice to have more subjects, a mix of men and women, subjects with more training experience, and longer duration. However, training studies are expensive, time consume, and difficult to conduct so we need to be realistic. </span></p><p style="text-align: justify;"><span style="font-size: medium;">Having each subject train one arm in the top half and one in the bottom half is a great study design. With each style of training done on the same subject, you rule out the impact of genetics. For example, if half the subjects did training style A and got better results than the other subjects who did training style B, it might be that the subjects in the first group had superior genetics. The downside with this design (which the authors wisely acknowledged) is the training effect on one side might influence the other side.</span></p><p style="text-align: justify;"><span style="font-size: medium;">You would expect a full range of motion strength gains to be greater when training the bottom vs. the top range of motion on a preacher curl. The bottom is the hardest part. If you are strong enough to get through the bottom part, the rest is easy – even if you don’t train it.</span></p><p style="text-align: justify;"><span style="font-size: medium;">Although this is a good study, I would disagree with the authors’ conclusions. You cannot use this study to claim that training the biceps in a lengthened position is superior to training it in a shortened position from this research (i.e., I’m not saying this is not true, but simply that this study doesn't "prove" it). To substantiate the claim of the superiority of the lengthened position, you would have to compare the bottom half preacher curl to an exercise that places maximum tension on the biceps in the shortened position (e.g., incline chest-supported curls). In this exercise, you could do partial reps in the top half of the range of motion for comparison.</span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmUm5pymSwzG8PnZZW0VMN9zhZCgHjQabBefFLd2uQnUAVM_BNdTY-NQM7qPDl3t-IWXz2Q_U6TWeLT_xhCp-HRlMP_sXUmYlKaDqMcpJYxObJD5_mrzTlAdCDfPcKoNE7DcxoNSoMMmEZxH3EbtcLYrrOBJ-6KUo65yPYxpXmAmucaV7J0xVLGRSiKEw/s731/prone%20incline%20curls.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="621" data-original-width="731" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmUm5pymSwzG8PnZZW0VMN9zhZCgHjQabBefFLd2uQnUAVM_BNdTY-NQM7qPDl3t-IWXz2Q_U6TWeLT_xhCp-HRlMP_sXUmYlKaDqMcpJYxObJD5_mrzTlAdCDfPcKoNE7DcxoNSoMMmEZxH3EbtcLYrrOBJ-6KUo65yPYxpXmAmucaV7J0xVLGRSiKEw/s320/prone%20incline%20curls.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">This curl would place max biceps tension in the <br />top half of the range of motion (shortened position)</td></tr></tbody></table><br /><p style="text-align: justify;"><span style="font-size: large;">What this study really shows is that if you are doing preacher curls with a free weight, there is no point in using a range of motion that has you moving a free weight mostly sideways and losing a lot of tension - the primary driver of muscle growth. </span></p><p style="text-align: justify;"><span style="font-size: medium;">The main takeaway should be that with a free weight exercise, stay in the range where there is the most tension. For decades when coaching the preacher curl, I’ve had clients and students stop where the tension starts to fall off instead of coming all the way up and resting. </span></p><p style="text-align: justify;"><span style="font-size: medium;">The idea of staying in the range with the most tension is supported by another study by Goto et al., who compared lying triceps extensions through a full range of motion (0-120 degrees) to stay in a partial range (45-90 degrees). The group that stayed in the partial range of motion had almost double the amount of triceps growth as the full range of motion group. The authors suggest that the benefit of a partial range of motion group might be more intramuscular hypoxia (lack of oxygen to the working muscle which might stimulate muscle growth). Note: the standard lying triceps extension exercise does not place your triceps (at least the long head) into a fully lengthened position at the bottom.</span></p><p style="text-align: justify;"><span style="font-size: medium;">It is easier to make the claim about the superiority of the lengthened position when using a machine that allows for high levels of tension throughout the range of motion. For example, a study comparing various ranges of motion on leg extensions found greater quadriceps (front thigh) hypertrophy when training in the initial range of motion (Pedrosa et al., 2022). This was especially evident in the distal (lower portion) of the quads.</span></p><p style="text-align: justify;"><span style="font-size: medium;"><br /></span></p><p style="text-align: left;"><b><span style="font-size: large;">Practical Applications: Your Best Preacher Curl for Bigger Biceps</span></b></p><p style="text-align: justify;"></p><ul><li><span style="font-size: medium;">Use an incline bench instead of a preacher curl bench. This is more practical and accessible for many people (especially those training at home) and allows you to adjust the angle. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx2pHoSAPGylELRqFOIhP6iFhxGXX-friGj47RiRMjSZVQ73Gyf9_cEb2JrHZHKexuDYy2N_7fv6CFCkIXyDXCZ5sJTNHBmLgmZIwta_5XWw3ddxbKsLa-3DCBY6Udyqv04_2qvmXcPYt89193Y5OUbQ7LXFt9Tz0Hbs1JqniXlahoH135TsBRlhZZ2r8/s1070/high%20incline%20preacher%20curls.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="908" data-original-width="1070" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx2pHoSAPGylELRqFOIhP6iFhxGXX-friGj47RiRMjSZVQ73Gyf9_cEb2JrHZHKexuDYy2N_7fv6CFCkIXyDXCZ5sJTNHBmLgmZIwta_5XWw3ddxbKsLa-3DCBY6Udyqv04_2qvmXcPYt89193Y5OUbQ7LXFt9Tz0Hbs1JqniXlahoH135TsBRlhZZ2r8/s320/high%20incline%20preacher%20curls.jpg" width="320" /></a></div><br /></span></li><li><span style="font-size: medium;">Most preacher curl benches are not steep enough (usually they are closer to a 45-degree angle). As a result, you place a ton of stress on your biceps tendon at the bottom and then the resistance falls off about halfway up. </span></li><li><span style="font-size: medium;">Set the incline higher. If you want to get your protractor out, you can go about 70-80 degrees. Ultimately play to find the angle that gives you the best biceps recruitment. </span></li><li><span style="font-size: medium;">If you experience any elbow pain, stop and use another exercise. </span></li><li><span style="font-size: medium;">Doing this exercise one arm at a time lets you focus all your attention on that one bicep. It also helps to reduce your risk of left-to-right imbalances. If you have a weaker and/or smaller arm, do that side first and then match the weight and reps on your stronger side – even if it is easy.</span></li><li><span style="font-size: medium;">By using a dumbbell, the dumbbell plates will hit the bench at the bottom. This stops you from overextending your elbow at the bottom and risking injury.</span></li><li><span style="font-size: medium; text-align: left;">When doing preacher curls, stop curling when you lose tension at the top of the movement. </span></li><li><span style="font-size: medium;">Remember, this is an accessory exercise. Don’t load it up to max weight. By using a moderate weight and a steeper incline, you can avoid tearing your biceps tendon's like this guy in the video below.</span></li></ul><div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/V9Tqv8HQZ40" width="320" youtube-src-id="V9Tqv8HQZ40"></iframe></div><br /><span style="font-size: medium;"><br /></span></div><p style="text-align: justify;"><b><span style="font-size: medium;">References</span></b></p><p style="text-align: justify;">Bompa, T. O., & Cornacchia, L. J. (2002). <i>Serious strength training</i>. Human Kinetics. </p><p style="text-align: justify;">Goto, M., Maeda, C., Hirayama, T., Terada, S., Nirengi, S., Kurosawa, Y., Nagano, A., & Hamaoka, T. (2019). Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men. <i>Journal of strength and conditioning research, 33</i>(5), 1286–1294. https://doi.org/10.1519/JSC.0000000000002051</p><p style="text-align: justify;">Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. E<i>uropean journal of sport science, 22</i>(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199</p><p style="text-align: justify;">Pedrosa, G. F., Simões, M. G., Figueiredo, M. O. C., Lacerda, L. T., Schoenfeld, B. J., Lima, F. V., Chagas, M. H., & Diniz, R. C. R. (2023). Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl. Sports <i>(Basel, Switzerland), 11</i>(2), 39. https://doi.org/10.3390/sports11020039</p><p style="text-align: justify;"><br /></p><p style="text-align: justify;"><br /></p>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-80500764924200035682023-01-05T07:00:00.001-08:002023-01-05T07:00:00.243-08:00Body Transformation: Fast Results or Lasting Results?<p style="text-align: justify;"><span style="font-size: medium;">At the start of each New Year, gyms are full of highly motivated people looking to transform their bodies. They demand fast, dramatic results. If you want to make the fastest results you possibly can, I will show you how to do it. However, few understand that rapid body transformation comes at a price that you might not want to pay. </span></p><p style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV0smwOjWekTExQ-FtwKv7mwuEltTD8mj5kwHDOzx8zxePSazRbzsZD1vv9TwGxMRy0zbCwOmNjdCLN6fw1u-87A5bx7FGRP6Buoxo-n8xqmwSvGHdbLNwFyn0ubMYFIMylC_uedBmjeU4VnnyI6zAZf5Wc9-x-I_qkb8VCyfHN36_OlzPYD9Rn2Ot/s6240/jakob-owens-qkQwDvRqQY8-unsplash.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="6240" data-original-width="4160" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV0smwOjWekTExQ-FtwKv7mwuEltTD8mj5kwHDOzx8zxePSazRbzsZD1vv9TwGxMRy0zbCwOmNjdCLN6fw1u-87A5bx7FGRP6Buoxo-n8xqmwSvGHdbLNwFyn0ubMYFIMylC_uedBmjeU4VnnyI6zAZf5Wc9-x-I_qkb8VCyfHN36_OlzPYD9Rn2Ot/w266-h400/jakob-owens-qkQwDvRqQY8-unsplash.jpg" width="266" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@jakobowens1?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Jakob Owens</a> on <a href="https://unsplash.com/s/photos/bodybuilder?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></td></tr></tbody></table><br /></p><span><a name='more'></a></span><p style="text-align: justify;"><span style="font-size: medium;">The fitness industry is full of fake body transformations (thanks to photo editing software and app filters) as well as countless drug-assisted transformations (often by those who claim to be #allnatural). If you are a drug-free, non-genetic-freak, here are the practices you need to achieve and maintain your best body:</span></p><p style="text-align: justify;"></p><ol><li style="text-align: left;"><span style="font-size: medium;">Do 3-4 scheduled, hard training sessions per week. </span></li><li style="text-align: left;"><span style="font-size: medium;">Use <a href="http://www.andrewheming.com/p/online-coaching.html" target="_blank">a personalized training plan</a> and use exercises that suit your structure. (For examples see <a href="http://www.andrewheming.com/2016/03/squat-right-for-your-body-type.html" target="_blank">Squat</a> and <a href="http://www.andrewheming.com/2016/03/deadlift-right-for-your-body-type.html" target="_blank">Deadlift Right for Your Body Type</a>)</span></li><li style="text-align: left;"><span style="font-size: medium;">Train really hard (by “hard” I mean close to close to true failure while maintaining proper form – most people train far from their true limit).</span></li><li style="text-align: left;"><span style="font-size: medium;">Keep a training log and focusing on progressing your exercises.</span></li><li style="text-align: left;"><span style="font-size: medium;">Adjust your training as needed to avoid nagging aches and pains. Seek professional help from appropriate health care professionals (e.g. chiro, physio, massage) as needed.</span></li><li style="text-align: left;"><span style="font-size: medium;">Increase daily movement (e.g. consistently hitting 10,000+ steps per day). </span></li><li style="text-align: left;"><span style="font-size: medium;">Do 1-2 meal prep sessions per week.</span></li><li style="text-align: left;"><span style="font-size: medium;">Consistently hit your daily calorie target (depending on your goals, this might be a slight deficit, maintenance, or a slight surplus).</span></li><li style="text-align: left;"><span style="font-size: medium;">Consistently eat a higher protein intake (e.g. 0.75-1g/lb of body weight).</span></li><li style="text-align: left;"><span style="font-size: medium;">Emphasize nourishing, minimally processed foods.</span></li><li style="text-align: left;"><span style="font-size: medium;">Eat foods that help you feel great after eating and avoid those foods that make you feel gassy, bloated or sleepy (you can know this by paying attention to have you feel and perform after each meal).</span></li><li style="text-align: left;"><span style="font-size: medium;">Do not use recreational drugs. Avoid or limit alcohol. </span></li><li style="text-align: left;"><span style="font-size: medium;">Adjust your schedule to get 8 hours of quality sleep per night.</span></li><li style="text-align: left;"><span style="font-size: medium;">Have a bedtime wind-down ritual to help you prepare for sleep.</span></li><li style="text-align: left;"><span style="font-size: medium;">Experiment to find the nutrition and lifestyle habits that improve your sleep quality. For ideas, see <a href="http://www.andrewheming.com/2012/10/cheap-effective-sleep-aids.html" target="_blank">Cheap, Effective Sleep Aids</a>.</span></li><li style="text-align: left;"><span style="font-size: medium;">Have rest & chill time each day (e.g. 10 minutes of deep breathing).</span></li><li style="text-align: left;"><span style="font-size: medium;">Take one full day off per week with no work and no hard training.</span></li><li style="text-align: left;"><span style="font-size: medium;">Be wise in how you live your life. Many people make foolish decisions that add huge amounts of unneeded stress to their lives.</span></li><li style="text-align: left;"><span style="font-size: medium;">Structure your schedule to ensure you are living at a sustainable pace of life.</span></li><li style="text-align: left;"><span style="font-size: medium;">Invest time and effort into building quality relationships (e.g. God, spouse, kids, family, friends, etc.). <a href="https://www.youtube.com/watch?v=8KkKuTCFvzI" target="_blank">Relationships are crazy important for a great life</a>. If your relationships suck, your life will suck! </span></li></ol><p></p><p style="text-align: justify;"><span style="font-size: medium;">If you do all these practices at once, you will achieve, relatively fast results (though still not as fast as the mythical world of internet marketing claims). However, starting all 20 of these practices at once is a radical lifestyle change. As a result, very few people are able to sustain this approach. When they lose these practices, they also lose their results. This is why you see so many movie stars get ripped for a movie and then shortly after are very out of shape. This is why even the legit before and after “success” photos you see on social media rarely last.</span></p><p style="text-align: justify;"><span style="font-size: medium;">Is there ever a time for pursuing fast, dramatic results? Sure. Maybe you are trying to peak for a physique contest, get ready for your role in a new action movie, or prepare for a photo shoot. In cases like these, you are trying to get in the best shape possible for a defined period. This requires an all-in approach. You might get some impressive before and after shots. However, you might burn out, get injured, and/or get sit. You also need to accept that you are unlikely to maintain your changes (or the physical or mental health benefits that come with these short-term changes). </span></p><p style="text-align: justify;"><span style="font-size: medium;">This year, why do you try something drastically different than 99.9% of people are trying? Instead of pursuing rapid change, pursue sustainable change. Try an approach that will lay a foundation for decades of excellent health, performance, and body composition. Instead of trying to radically alter your life by starting all 20 items from the list above, start with self-reflection. Look at your current needs and habits. Then, pick one item from the list. Start slow. Don't worry about "optimal" just yet. For example, if you don’t train at all, start with even just a few minutes per day. If right now, you are only getting 6 hours of sleep a night, try adding another 15 minutes. Gradually build up. Once that practice is a habit for you, it will not require willpower. This frees up your willpower to work on creating a habit with another practice. Over time, you will have dramatically altered your lifestyle by changing your habits. These new habits will (again over time), improve your health, performance, and body composition. </span></p><p style="text-align: justify;"><span style="font-size: medium;">Three important notes:</span></p><p style="text-align: justify;"></p><ol><li><span style="font-size: medium;">Everyone is different. Do not compare your results or your body to others. At some point, the time and effort to push your body further towards your "ideal body" will no longer be worth it. For example, if you have a naturally larger body, you may find that trying to get lean requires such restrictive eating that it is better to just to focus on healthy habits, stop stressing about your weight, and start enjoying life (and some of your favorite foods). </span></li><li><span style="font-size: medium;">Trying to get extremely lean is not sustainable. This why even drug-free physique stars (with great genetics and incredible discipline) do not (and cannot) stay in contest shape year-round. </span></li><li><span style="font-size: medium;">Most of the fitness industry uses drugs. As a result many people have unrealistic expectations of what they can achieve. Once they learn the truth, many people feel they "have" to resort to drugs to see results. While using bodybuilding drugs will often give you fast improvements in performance and body composition, they come at the expense of your long-term health, performance and body composition. Again, drug-free is the way to go for lasting results! </span></li></ol><p></p><p style="text-align: justify;"><span style="font-size: medium;">Ultimately, the choice is yours. If you want to pursue fast change, go for it. However, habit accumulation will leave you fitter, happier and healthier in the long run. </span></p><div style="text-align: justify;"><span style="font-size: large;">Happy New Year! </span></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com1tag:blogger.com,1999:blog-2616594468926025606.post-5404146963677401312022-06-14T15:04:00.003-07:002022-06-14T15:06:27.500-07:00How to Tell if a Lifter or Bodybuilder is Drug-Free<div style="text-align: justify;"><span style="font-size: medium;"><span>Is He Natty or Not? The internet is full of these arguments and debates. </span><span>Can you tell if someone is on steroids? While there is hard to say with 100% certainty, there are clues. Let's have a look at how real-world experience and science can help us answer this question. Then, let's look at what approach you should take to build your best body. </span></span></div><div style="text-align: left;"><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUFHuBTxTJVfR1wWDsLOjvctSXt3knk2N2_Q2b3PpkQLl14f5kQNhkX4HB5k-mAbxw2PghF5YVk__dW2nBfA1g7H1PIHOYamzOj-CQNCzaNAuFK3GC76vStpdevXG8BgiR5UBcLa-lbptZPncxC6AhFNs8KpYm73FEAItPeLc11cBy-4dr94TwJPKp/s894/Drug%20Free%20Thumbnail.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="503" data-original-width="894" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUFHuBTxTJVfR1wWDsLOjvctSXt3knk2N2_Q2b3PpkQLl14f5kQNhkX4HB5k-mAbxw2PghF5YVk__dW2nBfA1g7H1PIHOYamzOj-CQNCzaNAuFK3GC76vStpdevXG8BgiR5UBcLa-lbptZPncxC6AhFNs8KpYm73FEAItPeLc11cBy-4dr94TwJPKp/w400-h225/Drug%20Free%20Thumbnail.jpg" width="400" /></a></div><br /><span><a name='more'></a></span><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><span style="font-size: medium;"><b><br /></b></span></div><div style="text-align: left;"><span style="font-size: medium;"><b>Note: </b>this post is also a video lecture. You can watch it below or click <a href="https://youtu.be/0WP7RgFVlw4" target="_blank">HERE </a>to watch it on YouTube. Below is the text from my slides, links, and references. Enjoy.</span></div><div style="text-align: left;"><span style="font-size: large;"><br /></span></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/0WP7RgFVlw4" width="320" youtube-src-id="0WP7RgFVlw4"></iframe></div><br /></div><div style="text-align: left;"><b><span style="font-size: large;">Signs of Possible Steroid Use</span></b><br /><ul style="text-align: left;"><li><span style="font-size: medium;">Rapid size/strength gains</span></li><li><span style="font-size: medium;">Acne & backne</span></li><li><span style="font-size: medium;">Water retention</span></li><li><span style="font-size: medium;">Yellow whites of eyes</span></li><li><span style="font-size: medium;">Fluctuation of size/strength</span></li><li><span style="font-size: medium;">Stretch marks</span></li><li><span style="font-size: medium;">Voice changes </span></li><li><span style="font-size: medium;">Gynecomastia</span></li><li><span style="font-size: medium;">Long-term: broken down, accelerated aging </span></li></ul><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><b><span style="font-size: large;">Reality Check</span></b><br /><span style="font-size: medium;">There are people with impressive physiques who are 100% lifetime natural. </span><span style="font-size: medium;">There are people with unimpressive physiques who use drugs</span><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><b><span style="font-size: large;">Drug Testing</span></b><br /><ul style="text-align: left;"><li><span style="font-size: medium;">Drug testing is always a game of catch-up. </span></li><li><span style="font-size: medium;">Chances of being on drugs</span></li><li><span style="font-size: medium;">No testing - very likely competitors are on drugs</span></li><li><span style="font-size: medium;">Just urine test - possibly on drugs</span></li><li><span style="font-size: medium;">Urine + polygraph - less likely to be on drugs. For more information check out </span><span style="font-size: medium;"><a href="https://www.youtube.com/watch?v=f0sgNkAcO2Y " target="_blank">FAKE Natural Bodybuilding Shows </a></span></li><li><span style="font-size: medium;">Also, consider quality of drug testing: ;</span><span style="font-size: medium;">ocal bodybuilding show vs. IOC</span></li></ul><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><b><span style="font-size: large;">Internet Hater’s “Science” </span></b><br /><span style="font-size: medium;">If he is bigger than you – he’s on drugs</span><br /><span style="font-size: medium;">If he is stronger than you – he’s on drugs</span><br /><span style="font-size: medium;">If he is leaner than you – he’s on drugs</span><br /><span style="font-size: medium;">If he looks better than you – he’s definitely on drugs </span><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><b><span style="font-size: large;">Fat Free Mass Index (FFMI)</span></b><br /><span style="font-size: medium;">FFMI Formula = fat free mass [kg]/ (height [m])² </span><br /><span style="font-size: medium;"><a href="https://www.calculators.org/health/ffmi.php " target="_blank">FFMI Calculator</a></span><br /><span style="font-size: medium;">Note: accuracy depends on accuracy of body composition testing</span><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><b><span style="font-size: large;">FFMI Research </span></b><br /><span style="font-size: medium;"><span>Kouri et al., 1995</span><br /><span>157 male athletes: </span><span>83 on steroids had </span><span>FFMI: 25-30+, </span><span>74 nonusers had F</span><span>FMI: limit of 25 </span></span></div><div style="text-align: left;"><span style="font-size: medium;">20 Mr. America winners from “pre-steroid era” (1939-1959) with an e</span><span style="font-size: medium;">stimated FFMI: 25.4 (accuracy?)</span><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><b><span style="font-size: large;">Research Comments</span></b><br /><span style="font-size: medium;">Blanket statements based on 74 subjects</span><br /><span style="font-size: medium;">Internet parrots: </span><span style="font-size: medium;">“Research proves that you can’t be over 25 FFMI and be natural”</span><br /><span style="font-size: medium;">Possibility of outliers?</span><br /><span style="font-size: medium;">Testosterone was i</span><span style="font-size: medium;">solated in 1935 and a</span><span style="font-size: medium;">vailable for medical use in 1939 </span><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><b><span style="font-size: large;">Note: Body Composition Method</span></b><br /><span style="font-size: medium;">Bioelectrical impedance analysis (BIA) </span><br /><span style="font-size: medium;">Dual-energy X-ray absorptiometry (DEXA)</span><br /><span style="font-size: medium;">BIA Research (Loenneke et al., 2012)</span><br /><span style="font-size: medium;">BIA tends to underestimate FFMI (compared to DEXA)</span><br /><span style="font-size: medium;">Pretty good: 98% within 2kg</span><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><b><span style="font-size: large;">FFMI in Football Players</span></b><br /><span style="font-size: medium;">Trexler at al., 2017</span><br /><span style="font-size: medium;">235 football players: </span><span style="font-size: medium;">Two NCAA Div. 1 teams (78 and 69 players) and one Div. 2 team (88 players)</span><br /><span style="font-size: medium;">Used DEXA body composition </span><br /><span style="font-size: medium;"><b>Results:</b></span><br /><span style="font-size: medium;">62 athletes had FFMI above 25</span><br /><span style="font-size: medium;">Higher in Div. 1 than Div. 2</span><br /><span style="font-size: medium;">Highest FFMI: 31.7</span><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC5z1DdWKDGijPOl33rn0ASDMs1q-U2IKvwv6LRPHsiQgeIaIpU9w7R7Cu0ms56gKZez3EjXP4GkuFsY-5duykSlZ4aSA87_I5rEyugwMmW6kzZrn2mZnJErygkEd1SSH8KHIs-RYxEDmspQxEUuiJKQNPC-J__aVKf2xcoscUDfnJ3D8DMWJrD0bU/s5184/muyuan-ma--xHZBzv4Naw-unsplash.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3456" data-original-width="5184" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC5z1DdWKDGijPOl33rn0ASDMs1q-U2IKvwv6LRPHsiQgeIaIpU9w7R7Cu0ms56gKZez3EjXP4GkuFsY-5duykSlZ4aSA87_I5rEyugwMmW6kzZrn2mZnJErygkEd1SSH8KHIs-RYxEDmspQxEUuiJKQNPC-J__aVKf2xcoscUDfnJ3D8DMWJrD0bU/w400-h266/muyuan-ma--xHZBzv4Naw-unsplash.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@sammiamigo?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Muyuan Ma</a> on <a href="https://unsplash.com/s/photos/football-american?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></td></tr></tbody></table><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><b><span style="font-size: large;">FFMI on Diverse College Athletes</span></b></div><div style="text-align: left;"><span style="font-size: medium;">Currier et al., 2019</span><br /><span style="font-size: medium;">FFMI on 209 male college athletes from 10, drug-tested sports</span><br /><span style="font-size: medium;">Baseball, cross country, football, golf, ice hockey, weightlifting, rugby, swimming, track & field, water polo</span><br /><span style="font-size: medium;">Used DEXA body composition </span><br /><span style="font-size: medium;"><b>Results:</b></span><br /><span style="font-size: medium;">Average FFMI: 22.8 ± 2.8</span><br /><span style="font-size: medium;">Football: 24.28 ± 2.39</span><br /><span style="font-size: medium;">Cross Country: 18.73 ± 1.03</span><br /><span style="font-size: medium;">Highest Upper limit: Rugby (29.1) </span><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><b><span style="font-size: large;">Comments: Athlete Studies</span></b><br /><span style="font-size: medium;">Best of the best = g</span><span style="font-size: medium;">enetic outliers</span><br /><span style="font-size: medium;">Research results give averages</span><br /><span style="font-size: medium;">Cannot say: “Research proves you cannot be natural with FFMI > 25” </span><br /><span style="font-size: medium;">Drug use in collegiate sports</span><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><b><span style="font-size: large;">Results: Influencing Factors</span></b><br /><span style="font-size: medium;">Drug use</span><br /><span style="font-size: medium;"><b>No control:</b> genetics, past environment (mentors, coaching, information)</span><br /><span style="font-size: medium;"><b>Some control:</b> leanness, proportions</span><br /><span style="font-size: medium;"><b>Total Control:</b> mindset, effort, consistency, environment (e.g. mentors, coaching, info, gym, training partner), organization, tracking, passion, technique, program, lifestyle, nutrition, and sleep</span><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: left;"><b><span style="font-size: large;">Your Best Approach</span></b><br /><ul style="text-align: left;"><li><span style="font-size: medium;">Stop comparing yourself to other people</span></li><li><span style="font-size: medium;">Stop complaining about things outside of your control</span></li><ul><li><span style="font-size: medium;">Genetics, past environment </span></li></ul><li><span style="font-size: medium;">Stop wasting time worrying about who is natural and who is not natural </span></li><li><span style="font-size: medium;">Be careful who you learn from</span></li><ul><li><span style="font-size: medium;">Fake natty</span></li><li><span style="font-size: medium;">Genetic outlier </span></li><li><span style="font-size: medium;">Who do they coach? E.g. Late John Meadows </span></li></ul><li><span style="font-size: medium;">Focus on what you can control</span></li><li><span style="font-size: medium;">Seek gradual improvement in the factors under your control </span></li><li><span style="font-size: medium;">Compare yourself to your previous self</span></li><ul><li><span style="font-size: medium;">Are you stronger?</span></li><li><span style="font-size: medium;">Are you bigger?</span></li><li><span style="font-size: medium;">Are you leaner?</span></li><li><span style="font-size: medium;">Do you have better habits? (training, nutrition, sleep, lifestyle)</span></li></ul></ul></div><div style="text-align: left;"><span style="font-size: medium;"><div style="font-size: medium; text-align: justify;"><span style="font-size: large;"><div style="font-size: medium;"><span style="font-size: medium;"><br /></span></div><div style="font-size: medium;"><span style="font-size: medium;">To learn how to build muscle without drugs, check out my book: <a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=23STMA2KDK1KF&keywords=size+for+skinny+guys&qid=1639531767&s=books&sprefix=siz%2Caps%2C210&sr=1-1" target="_blank">Size for Skinny Guys: A Hardgainer's Guide to Building Drug-Free Muscle</a>. </span></div><div style="font-size: medium;"><span style="font-size: medium;"><br /></span></div><div style="font-size: medium;"><div class="separator" style="clear: both; text-align: center;"><a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=23STMA2KDK1KF&keywords=size+for+skinny+guys&qid=1639531767&s=books&sprefix=siz%2Caps%2C210&sr=1-1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="1387" data-original-width="913" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEj3CYUDfBVVbRyv3nj_B0nnhfGdsU8Xi_AZ7A9TyAhTEBAYa5ZQIQG2hHFCl5tGCTRj_MAW-2o-2DeblRVyyw3b0QLHFIFKFI0fQXaLL1r9PoJ4UnPi_Wr7xRS7oKkdSg7NKR_pGS1uAhvonpKyAOKnfTXEgo-ic-RkjkU3bGtnOXkCtroaK1ZrT_76=w264-h400" width="264" /></a></div><br /><span style="font-size: medium;"><br /></span></div><div style="font-size: medium;"><span style="font-size: medium;">If you have questions or suggestions for future topics, drop them in the comment section below.</span></div><div style="font-size: medium;"><span style="font-size: large;">Thanks for reading!</span></div></span></div><div style="font-size: medium; text-align: justify;"><span style="font-size: large;"><b><br /></b></span></div><div style="font-size: medium; text-align: justify;"><span style="font-size: medium;"><b>Related Reading: </b></span></div></span></div><div style="text-align: left;"><span style="font-size: medium;"><div style="font-size: medium; text-align: justify;"><div><span style="font-size: medium;"><a href="http://www.andrewheming.com/2015/03/building-natural-vs-drug-assisted-muscle.html">Building Natural vs Drug Assisted Muscle</a></span></div><div><a href="http://www.andrewheming.com/2018/08/nutrition-for-drug-free-lifters.html"><span style="font-size: medium;">Nutrition for Drug-Free Lifters</span></a></div></div><div style="font-size: medium; text-align: justify;"><a href="http://www.andrewheming.com/2018/03/the-truth-about-hormones-and-muscle.html"><span style="font-size: medium;">The Truth About Hormones and Muscle Building</span></a></div><div style="font-size: medium; text-align: justify;"><span style="font-size: medium;"><a href="http://www.andrewheming.com/2017/11/6-completely-overlooked-reasons-not-to.html">6 Completely Overlooked Reasons Not to Take Steroids</a></span></div><div style="font-size: medium; text-align: justify;"><br /></div><div style="font-size: medium; text-align: justify;"><br /></div></span></div><div style="text-align: left;"><span style="font-size: medium;"><b>References</b></span><br /><ol style="text-align: left;"><li>Currier, B. S., Harty, P. S., Zabriskie, H. A., Stecker, R. A., Moon, J. M., Jagim, A. R., & Kerksick, C. M. (2019). Fat-Free Mass Index in a Diverse Sample of Male Collegiate Athletes. Journal of strength and conditioning research, 33(6), 1474–1479. https://doi.org/10.1519/JSC.0000000000003158</li><li>Kouri, E. M., Pope, H. G., Jr, Katz, D. L., & Oliva, P. (1995). Fat-free mass index in users and nonusers of anabolic-androgenic steroids. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 5(4), 223–228. https://doi.org/10.1097/00042752-199510000-00003</li><li>Loenneke, J. P., Wilson, J. M., Wray, M. E., Barnes, J. T., Kearney, M. L., & Pujol, T. J. (2012). The estimation of the fat free mass index in athletes. Asian journal of sports medicine, 3(3), 200–203. https://doi.org/10.5812/asjsm.34691</li><li>Trexler, E. T., Smith-Ryan, A. E., Blue, M., Schumacher, R. M., Mayhew, J. L., Mann, J. B., Ivey, P. A., Hirsch, K. R., & Mock, M. G. (2017). Fat-Free Mass Index in NCAA Division I and II Collegiate American Football Players. Journal of strength and conditioning research, 31(10), 2719–2727. https://doi.org/10.1519/JSC.0000000000001737</li></ol></div><div style="text-align: left;"><br /><br /><br /></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-29077261846218472022-06-06T15:30:00.004-07:002022-06-06T15:36:27.181-07:00Volume Load vs. Rest Intervals for Maximizing Muscle Gain<div><div style="text-align: justify;"><span style="font-size: medium;">What is the best way to maximize your muscle growth? Should you follow bodybuilding tradition and use short rest intervals? This approach is thought to improve testosterone and growth hormone secretion, increase metabolic fatigue, and give you a great pump! Alternatively, you could take longer rest times. This approach would let you lift more weight (or get more reps with the same weight), thus increasing your overall volume load (i.e. total reps x weight). Which approach should you choose? Let’s see how the latest science (and some practical training wisdom) can help you build more muscle. </span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_-wiUotPuMfl_fXxKYob3uqKkpyc7netyGu0zXuK6Q4wWoidTWq9MvslKSl4fkM2fIj9sn-DIalrBaWGmfiaS0CiM0nA-GYP0WItuzu6md-l126O5wOP_mM9NPFffnhvdXpJ6OWGaiYKuBCQV0zueIu7HuB3AD7j1XQIac9cu7OHYImfNeZ6mv161/s5472/biceps%20curl.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="5472" data-original-width="3648" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_-wiUotPuMfl_fXxKYob3uqKkpyc7netyGu0zXuK6Q4wWoidTWq9MvslKSl4fkM2fIj9sn-DIalrBaWGmfiaS0CiM0nA-GYP0WItuzu6md-l126O5wOP_mM9NPFffnhvdXpJ6OWGaiYKuBCQV0zueIu7HuB3AD7j1XQIac9cu7OHYImfNeZ6mv161/w266-h400/biceps%20curl.jpg" width="266" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@aloragriffiths?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Alora Griffiths</a> on <a href="https://unsplash.com/s/photos/lifting-weights?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></td></tr></tbody></table><br /></div><span><a name='more'></a></span><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span style="font-size: medium;"><i><b>Note:</b> if you don’t care about the highlights of this study, feel free to scroll down to the practical application section near the bottom. I won’t be offended. </i></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Introduction</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Several studies have compared different rest times. However, the way these studies were done did not always control all the variables. For example, one study might have the longer rest interval group use more weight than the shorter rest interval group. Now you are comparing two variables (i.e. load and rest intervals). This prevents you from knowing how one variable (e.g. rest times) impacts your muscle growth. Another difference that has come up in previous studies is that longer rest interval groups got more reps and thus used a higher volume load (weight x reps) per set. Again, is it volume load or rest time that is important? This study looked to compare both long and short rest intervals with and without the same volume load. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Methods</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">The subjects were 28 young (18–34 years old) individuals (18 men and 10 women) who were “recreationally active” (i.e. they were not training regularly with weights). </span></li><li><span style="font-size: medium;">Researchers tested 1RM for unilateral (one leg at a time) leg press. They measured quadriceps (front thigh) muscle mass with MRI (magnetic resonance imaging). </span></li><li><span style="font-size: medium;">Each subject did 2 different training protocols – one for their left leg and one for their right leg. </span></li><li><span style="font-size: medium;">With 28 subjects, you have 56 total legs and thus 14 legs doing each of the following four training protocols: </span></li><ul><li><span style="font-size: medium;">Protocol 1: Long rest interval – 3 minutes</span></li><li><span style="font-size: medium;">Protocol 2: Short rest interval – 1 minute</span></li><li><span style="font-size: medium;">Protocol 3: Long rest interval (3 min), but the same volume load as the short rest interval (protocol 2) </span></li><li><span style="font-size: medium;">Protocol 4: Short rest interval (1 min), but the same volume load as the long rest interval (protocol 1) </span></li></ul><li><span style="font-size: medium;">Subjects did protocol 1 or 2 with one leg and then the other leg with protocol 3 or 4. </span></li><li><span style="font-size: medium;">All subjects trained with 80% of their 1RM (one-repetition maximum).</span></li><li><span style="font-size: medium;">Subjects trained 2x per week for 10 weeks.</span></li></ul></div><div style="text-align: justify;"><b><span style="font-size: large;"><br /></span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">Results</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">All the subjects got stronger and gained muscle mass. This is not surprising – especially considering that none of the subjects were training with weight regularly. The two protocols that resulted in the greatest gains in muscle mass were the long rest interval (protocol 1) and the short rest interval that used the same volume load as the long rest interval (protocol 4).</span></div><div style="text-align: justify;"><span style="font-size: medium;"> </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><b>Comments</b></span></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">Training studies are hard and expensive. As a result, the number of subjects, lifting experience of the subjects, and length of study are usually less than most coaches and lifters would prefer. However, this is still a lot better than the traditional approach researchers used to use (click <a href="http://www.andrewheming.com/2022/02/the-new-science-of-muscle-building.html" target="_blank">HERE</a> for details). </span></li><li><span style="font-size: large;">It is great that they measured muscle growth with MRI as this is more accurate than using a tape measure.</span></li><li><span style="font-size: medium;">Unfortunately, the subjects did not train regularly with weights. Thus the relevance of the research findings may not apply to experienced lifters. </span></li><li><span style="font-size: medium;">It was nice to see both men and women included in this study. However, this means that you are working with fewer total men or women. This makes it harder to know if there would be a greater sex difference in optimal rest intervals.</span></li><li><span style="font-size: medium;">By using young subjects, you do not know how things would change with older lifters.</span></li><li><span style="font-size: medium;">Many training studies use a between-subjects design. For example, you do program A, and I do program B. The limitation with this design is knowing why one training protocol worked better than the other one. If you build more muscle than me, is that because program A is better, or that you have superior muscle-building genetics? This study uses more of a within-subject design which tests different training protocols on the same subjects. For example, you try training protocol A with your left leg and training protocol B with your right leg. This removes the influence of genetics. If protocol A makes your left leg grow more muscle, than your right leg which used protocol B, it is because of the training. However, this study is not a pure within-subject design because the 28 subjects were tested with only 2 of the 4 protocols.</span></li><li><span style="font-size: medium;">You always have to be careful when a study uses only one exercise. While this makes for a nice, controlled experiment, it limits the ability to claim that a certain protocol is best for overall training. Remember, that every set of every exercise dips into your recovery reserves. The amount of volume you can tolerate when just training only your legs (and with only one exercise) might be higher than when you are training your whole body.</span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: x-large;">Practical Application</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">If you want to get strong, you need to rest long enough to lift heavy weight each set. Thus, the traditional recommendation of longer rest times for strength building is still a great idea. For building muscle, you must get a sufficient volume load. If you use shorter rest times, you will need more sets to get the same volume load as you could get with fewer sets and longer rest times. </span></li><li><span style="font-size: medium;">Use caution when increasing training density (i.e. more sets with less res times). While this can work for building muscle (as shown in this study) and can be useful for fat loss, it may also burn you out if you train your whole body that way. You may find that using less sets, with longer rest intervals, but getting more out of each set leads to better long-term results. </span></li><li><span style="font-size: medium;">Optimal rest times will also depend on your strength levels. The stronger you get, the more a hard set will take out of you and the longer you will need to rest between sets.</span></li></ul></div><div style="text-align: justify;"><b><span style="font-size: large;">Bottom Line:</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">The one thing I have seen consistently in myself, my clients, and athletes, is that muscle growth comes when there is substantial improvement in performance on key exercises. Muscle growth plateaus occur during times of stagnated progress. Base all other training decisions (e.g. volume, frequency, rest intervals, etc.) on what is most effective for helping you add weight to exercises in a 5-10 rep range. </span></div><div style="text-align: justify;"><span style="font-size: large;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-size: large;"><div style="font-size: medium;"><span style="font-size: medium;">To learn how to build muscle without drugs, check out my book: <a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=23STMA2KDK1KF&keywords=size+for+skinny+guys&qid=1639531767&s=books&sprefix=siz%2Caps%2C210&sr=1-1" target="_blank">Size for Skinny Guys: A Hardgainer's Guide to Building Drug-Free Muscle</a>. </span></div><div style="font-size: medium;"><span style="font-size: medium;"><br /></span></div><div style="font-size: medium;"><div class="separator" style="clear: both; text-align: center;"><a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=23STMA2KDK1KF&keywords=size+for+skinny+guys&qid=1639531767&s=books&sprefix=siz%2Caps%2C210&sr=1-1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="1387" data-original-width="913" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEj3CYUDfBVVbRyv3nj_B0nnhfGdsU8Xi_AZ7A9TyAhTEBAYa5ZQIQG2hHFCl5tGCTRj_MAW-2o-2DeblRVyyw3b0QLHFIFKFI0fQXaLL1r9PoJ4UnPi_Wr7xRS7oKkdSg7NKR_pGS1uAhvonpKyAOKnfTXEgo-ic-RkjkU3bGtnOXkCtroaK1ZrT_76=w264-h400" width="264" /></a></div><br /><span style="font-size: medium;"><br /></span></div><div style="font-size: medium;"><span style="font-size: medium;">If you have questions or suggestions for future topics, drop them in the comment section below.</span></div><div style="font-size: medium;"><span style="font-size: medium;"><br /></span></div><p style="font-size: medium;"><span style="font-size: medium;"></span></p><div style="font-size: medium;"><span style="font-size: medium;">Thanks for reading!</span></div></span></div><div style="text-align: justify;"><span style="font-size: large;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Related Reading: </b></span></div><div style="text-align: justify;"><span style="font-size: medium;"><a href="http://www.andrewheming.com/2016/03/the-best-rest-interval-for-building.html" target="_blank">The Best Rest Interval for Building Muscle & Strength</a></span></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span style="font-size: medium;"><a href="http://www.andrewheming.com/2014/12/how-to-personalize-your-intervals-for.html " target="_blank">How to Personalize Your Rest Intervals for Optimal Results</a></span></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: medium;">Reference: </span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Longo, A. R., Silva-Batista, C., Pedroso, K., de Salles Painelli, V., Lasevicius, T., Schoenfeld, B. J., Aihara, A. Y., de Almeida Peres, B., Tricoli, V., & Teixeira, E. L. (2022). Volume Load Rather Than Resting Interval Influences Muscle Hypertrophy During High-Intensity Resistance Training. Journal of strength and conditioning research, 36(6), 1554–1559. https://doi.org/10.1519/JSC.0000000000003668</span></div></div><div style="text-align: justify;"><br /></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-33951583909987043002022-05-30T12:19:00.002-07:002022-05-30T12:22:40.385-07:00 Are New Exercises Are Killing Your Gains?<p style="text-align: justify;"><span style="font-size: medium;">“6 New Exercises for Big Biceps!” “5 Never Before Seen Chest Exercises You Need to Build a Massive Chest!” “10 Shoulder Exercises You Have Never Tried to Build Capped Deltoids!” The internet is infested with these click-bait titles. Yes, I know we live in a world where everyone wants infotainment training advice. However, you need to decide what you want the most – entertainment, or bigger, stronger muscles. If you want the former, that’s fine. YouTube is full of entertaining videos (including videos by those who are professional entertainers). However, if you actually want bigger, stronger muscles, a quest for exciting new exercises, may take you farther, not closer to your goal. Let’s look at what the latest research and practical experience have to offer you.</span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgWSrJOFLfyHlLouMq8iPZ5cFNnkI11R3LCq0XLvLZvoUJ9L7cZ3unJSvhxeeZi2THLiN487uzppthg9duJ12oEuTG4JUc4Bs7jzIvvO-LON0rWhi6Bax2cjhEfNV6-QJKwV_q9gMGs8reiSZkfhGSuK2PKinPWs8gdgkc6-G3yLT6xYE3cjNrCySr/s848/skinny%20guy%20doing%20concentration%20curls.jpg" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: medium;"><img border="0" data-original-height="848" data-original-width="566" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgWSrJOFLfyHlLouMq8iPZ5cFNnkI11R3LCq0XLvLZvoUJ9L7cZ3unJSvhxeeZi2THLiN487uzppthg9duJ12oEuTG4JUc4Bs7jzIvvO-LON0rWhi6Bax2cjhEfNV6-QJKwV_q9gMGs8reiSZkfhGSuK2PKinPWs8gdgkc6-G3yLT6xYE3cjNrCySr/w268-h400/skinny%20guy%20doing%20concentration%20curls.jpg" width="268" /></span></a></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><span><span style="font-size: medium;"><a name='more'></a></span></span><div style="text-align: justify;"><span style="font-size: medium;"><i>The Journal of Strength & Conditioning Research</i> recently published an article entitled, “Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review.” In this review, the researchers examined studies that compared fixed vs. varied exercise selection on strength and hypertrophy gains in young men. After starting with 478 possible studies, they narrowed it down to the top eight studies with 241 subjects that met their inclusion criteria. <br /></span><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><b>Results</b></span><span style="font-size: medium;"><br /></span><div style="text-align: left;"><div style="text-align: justify;"><ul><li><span style="font-size: medium;">Exercise variation can have a positive or negative influence on muscle strength and hypertrophy.</span></li><li><span style="font-size: medium;">For hypertrophy, select exercises that train different parts of the muscle.</span></li><li><span style="font-size: medium;">When exercise variation is redundant, results are not optimal.</span></li><li><span style="font-size: medium;">When the frequency of exercise change is very high, results are not optimal.</span></li><li><span style="font-size: medium;">Specificity is important for strength training.</span></li></ul></div><div><span style="font-size: medium;"><br /></span></div></div></div><div style="text-align: justify;"><b><span style="font-size: large;">Limitations</span></b><br /><ul><li><span style="font-size: medium;">Here are some limitations acknowledged by the authors of this paper</span></li><li><span style="font-size: medium;">Reviews are always only as good as the quality and quantity of available studies.</span></li><li><span style="font-size: medium;">More research in this area is needed to do a more comprehensive (and helpful) meta-analysis (a study of existing studies).</span></li><li><span style="font-size: medium;">Muscle growth is often not uniform across the entire muscle. Measuring changes in different muscle heads, as well as different parts (upper, middle, lower), would help us understand the true benefit of adding certain exercises to a training routine.</span></li><li><span style="font-size: medium;">Some exercise variation is complimentary. For example, a leg extension tends to be more effective for hitting the rectus femoris (middle quad muscle) than squats (which hit the other quad heads effectively). In addition, some excises might train a muscle in its stretched position (e.g. <a href="https://www.youtube.com/watch?v=aDoh9504h-g" target="_blank">overhead triceps extensions</a>) versus in its fully contracted position (e.g. <a href="https://www.youtube.com/watch?v=ssU7WxQ-nMY " target="_blank">triceps kickbacks</a>)</span></li><li><span style="font-size: medium;">For measuring strength, we need to consider measurement specificity. For example, does increased isokinetic (equal speed) leg extension strength in the lab transfer to improved sports performance?</span></li><li><span style="font-size: medium;">There is still much to learn about the optimal frequency of rotating exercises. </span></li><li><span style="font-size: medium;">We need research on populations other than young men. </span></li><li><span style="font-size: medium;">Here is one more of my limitations: we need to consider the training level of the subjects used in these studies. Some studies used untrained subjects while others used subjects with some resistance training experience. What is optimal for an untrained individual may be different from that of an experienced lifter. </span></li></ul><span style="font-size: medium;"><br /></span><b><span style="font-size: x-large;">Practical Application</span></b><span style="font-size: medium;"><br /></span><b><span style="font-size: large;"><br /></span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">When to resist switching your exercises</span></b><br /><ul><li><span style="font-size: medium;">There are very few “new” exercises that are superior to the exercises that already exist.</span></li><li><span style="font-size: medium;">You are making progress on the majority of exercises in your training program. </span></li><li><span style="font-size: medium;">When your goal is increasing performance on a particular lift. In this case, more practice on that lift will usually lead to better performance (especially if it is a more skilled exercise). Other exercises that may help improve that main lift need to be carefully selected as some will have a better carry-over effect. For example, Olympic Weightlifters use less exercise variation than other strength sports.</span></li><li><span style="font-size: medium;">When an additional exercise is redundant to what you are already doing. For example, a chest routine consisting of a bench press, smith machine bench press, and machine chest press gives you three redundant exercises that hit your chest at the same angle. </span></li><li><span style="font-size: medium;">You are someone who loves routine and hates change. Note: if this is you, there will still be a need to use a moderate variety of exercises, but you will do better by switching your exercises less often. </span></li><li><span style="font-size: medium;">When you have less experience and a large untapped strength and muscle growth potential. At this point, you will make your best gains by staying with and increasing your performance on a handful of effective exercises – not adding a bunch of new exercises. Most big and strong lifters used progression on basic exercises as their foundation – even those who now use excessive amounts of weird exercises to maintain their size.</span></li></ul><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">When to consider increasing exercise variation </span></b><br /><ul><li><span style="font-size: medium;">When you have a legitimate exercise problem to solve. (You will see several examples of exercise problems in the following points). </span></li><li><span style="font-size: medium;">An exercise you are currently doing is causing joint pain during or afterward. </span></li><li><span style="font-size: medium;">You are not feeling an exercise in the target muscle despite technique modifications and proper focus.</span></li><li><span style="font-size: medium;">You are getting signs of chronic overuse injuries.</span></li><li><span style="font-size: medium;">When you are not structurally suited for a certain exercise. For example, I have extremely long legs and a near-non-existent torso. As a result, I am not suited to the back squat. After many years of trying to make this exercise work, I came to terms with reality. Back squats beat up my lower back AND failed to improve my quad size or strength. I have had much better results with alternatives such as <a href="https://www.youtube.com/watch?v=QzwtQZdG7Ms&t=14s " target="_blank">Zercher Squats</a>. </span></li><li><span style="font-size: medium;">When you have limited training equipment. For example, I recently wrote an article entitled <a href="https://www.t-nation.com/training/home-workout-exercises/" target="_blank">10 Clever Exercises for Home Workout Warriors: How to Build Muscle with Minimal Equipment</a>. In this article, I showed exercise hacks for people who train at home (or in minimal equipment gyms). These tricks help create exercises that would mimic exercises you would normally do on cables or machines and fully-equipped gyms. </span></li><li><span style="font-size: medium;">You have a legitimate strength plateau that you cannot overcome with time, patience, hard work, better nutrition, and improved recovery.</span></li><li><span style="font-size: medium;">You have been using an ultra-minimalist approach to training with very few exercises. The general trend we see in the research is that a moderate amount of exercise variation is helpful for maximizing hypertrophy. </span></li><li><span style="font-size: medium;">You are so sick of an exercise that you do not even want to train. </span></li><li><span style="font-size: medium;">If your personality likes variety and change, you will need more exercise variation than one who hates change.</span></li><li><span style="font-size: medium;">When additional exercises are complimentary. For example, a chest routine consisting of <a href="https://www.youtube.com/watch?v=iHPPfpUjQNI&t=12s " target="_blank">bench press</a>, <a href="https://www.youtube.com/watch?v=XIP5PhSNrFQ" target="_blank">incline dumbbell bench press</a>, and <a href="https://www.youtube.com/watch?v=5zzGWB-QdHs " target="_blank">dips</a> give you three very different and complementary exercises. This will likely lead to better overall chest development than three redundant chest exercises. </span></li><li><span style="font-size: medium;">When you have gained all (or almost all) of the muscle you will gain. At this point, more variation can keep things mentally fresh while reducing your risk of overuse injuries.</span></li></ul><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: x-large;">Bottom Line</span></b><br /><span style="font-size: medium;">The fitness industry loves extremes. On one extreme, you have the ultra-minimalists who use a few exercises to train their whole body and never change these for the rest of their lives. On the other extreme, you have those who use a huge amount of exercises to train each muscle group and who are always trying new exercises. Between these two extremes is the boring middle ground that I like to call the “gains zone”. Here you do not to grow on only three exercises, but you also avoid trying to “confuse” or “shock” your muscles with excessive variation and “new” exercises. Instead, you remember that natural muscle building is about getting better and a moderate amount of effective exercises. </span><span style="font-size: medium;"><br /></span><b><span style="font-size: large;"><br /></span></b></div><div style="text-align: justify;"><div><span style="font-size: medium;">To learn how to build muscle without drugs, check out my book: <a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=23STMA2KDK1KF&keywords=size+for+skinny+guys&qid=1639531767&s=books&sprefix=siz%2Caps%2C210&sr=1-1" target="_blank">Size for Skinny Guys: A Hardgainer's Guide to Building Drug-Free Muscle</a>. </span></div><div><span style="font-size: medium;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=23STMA2KDK1KF&keywords=size+for+skinny+guys&qid=1639531767&s=books&sprefix=siz%2Caps%2C210&sr=1-1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="1387" data-original-width="913" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEj3CYUDfBVVbRyv3nj_B0nnhfGdsU8Xi_AZ7A9TyAhTEBAYa5ZQIQG2hHFCl5tGCTRj_MAW-2o-2DeblRVyyw3b0QLHFIFKFI0fQXaLL1r9PoJ4UnPi_Wr7xRS7oKkdSg7NKR_pGS1uAhvonpKyAOKnfTXEgo-ic-RkjkU3bGtnOXkCtroaK1ZrT_76=w264-h400" width="264" /></a></div><br /><span style="font-size: medium;"><br /></span></div><div><span style="font-size: medium;">If you have questions or suggestions for future topics, drop them in the comment section below.</span></div><div><span style="font-size: medium;"><br /></span></div><p><span style="font-size: medium;"></span></p><div><span style="font-size: medium;">Thanks for reading!</span></div></div><div style="text-align: justify;"><b><span style="font-size: large;"><br /></span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">Reference</span></b><br /><span style="font-size: medium;">Kassiano, W., Nunes, J. P., Costa, B., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2022). Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. Journal of strength and conditioning research, 36(6), 1753–1762. https://doi.org/10.1519/JSC.0000000000004258.</span></div><div style="text-align: left;"><div style="text-align: justify;"><br /></div></div><span><span style="font-size: medium;"><!--more--></span></span>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-62898808657613620192022-03-21T06:00:00.002-07:002023-07-26T12:47:31.155-07:00 10 Training Lessons from the World’s Greatest Bodybuilders<div style="text-align: left;"><div style="text-align: justify;"><span style="font-size: large;">“Don’t follow the training of bodybuilding champions! Those guys are all genetic freaks on boatloads of drugs!” This is the common advice given to your average drug-free lifter. Is it good advice? While it is wise not to blindly follow the routines of elite bodybuilders, you would be foolish to ignore everything they do and say. At the top, it is a level playing field. Everyone follows similar pharmaceutical practices and everyone has great genetics. However, in the last 57 years, only six men have dominated Mr. Olympia (the Super Bowl/world championships of bodybuilding) winning this prestigious title four or more times. Success leaves clues! Here are 10 training lessons from the greatest bodybuilders of all time that can help every drug-free, genetically average lifter build more muscle. </span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><span style="font-size: medium;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM9aqTNuIyNpL4mRnF76f6VY3KVptTVXj5GotMv6PeBbrKdF6OH_OUWOzJG7m4FGt9y50ADaH6Szc7KCuknsg_wXfc44GNdwcEjtWiJsLw_srhtf-b5A1VvkeV7bWfT7DlvQpYUcKm9rcEAcp_Gq1IqjhDzTYe1zvYHPDpsb4P09wAtZa-f0xKfNh5/s299/Bodybuilder%20torso.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="210" data-original-width="299" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM9aqTNuIyNpL4mRnF76f6VY3KVptTVXj5GotMv6PeBbrKdF6OH_OUWOzJG7m4FGt9y50ADaH6Szc7KCuknsg_wXfc44GNdwcEjtWiJsLw_srhtf-b5A1VvkeV7bWfT7DlvQpYUcKm9rcEAcp_Gq1IqjhDzTYe1zvYHPDpsb4P09wAtZa-f0xKfNh5/w400-h281/Bodybuilder%20torso.jpg" width="400" /></a></div><br /><span><a name='more'></a></span><div style="text-align: justify;"><b style="text-align: left;"><span style="font-size: x-large;"><a href="https://en.wikipedia.org/wiki/Arnold_Schwarzenegger">Arnold Schwarzenegger</a>: 7x Mr. Olympia: 1970-1975, 1980</span></b></div></span></div><div style="text-align: left;"><div style="text-align: justify;"><b><span style="font-size: large;">Lesson 1: Building training ≠ refining training</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">When you read an article or see a post about how an elite bodybuilder trains, you find out what they are doing now. That means that you are seeing what they do now to maintain and refine a large muscular body – not what they did to build that body in the first place. While Arnold is famous for his high volume, high-frequency gym marathons, this was his pre-contest training. However, through books and articles, you learn how he used to train. Arnold built his muscle mass lifting heavy weights, on basic lifts, with less volume. Once he had most of his muscle mass (which happened at a young age for Arnold), he was able to shift his training focus to refining his physique. This is where Arnold cranked up the volume and added more isolation exercises. </div></span><div style="font-size: large; font-weight: 700; text-align: justify;"><br /></div></div><div style="text-align: left;"><div style="text-align: justify;"><b style="font-size: large;">Application: </b><span style="font-size: large;">As a drug-free genetically average lifter, you need to focus on building mass. Forget about bicep peaks, pec/delt tie-ins, quad sweeps, and all the other detail work that only matters to elite competitive bodybuilders. Once you have built as much muscle as you reasonably can, you can experiment with <i>some </i>refining and detail work. </span></div><span style="font-size: medium;"><div style="text-align: justify;"><br /></div></span></div><div style="text-align: left;"><div style="text-align: justify;"><b><span style="font-size: large;">Lesson 2: Fix weak body parts – the right way!</span></b><span style="font-size: medium;"> </span></div><span style="font-size: medium;"><div style="text-align: justify;">Calves are a notoriously difficult body part for most people to build. Many lifters throw in a few lack-luster sets of calves at the end of their workout and then whine that their stubborn calves will not grow. </div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;">Despite having excellent chest and biceps genetics, Arnold lost the genetic lottery when it came to calves. When he came over to America, Joe Weider told Arnold he would have to bring up his calves if he wanted to be a bodybuilding champion. Instead of blaming his parents for his calves and wallowing in self-pity, Arnold took action and turned his calves into cows! In two years, he made one of the most impressive body-part transformations the sport of bodybuilding has ever seen!</div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;">In his book, <i>The New Encyclopedia of Modern Bodybuilding</i>, Arnold shared his calf-transformation protocol. He started by cutting off his sweat pants just below the knee. This exposed his scrawny calves to ridicule, highlighted the problem, and motivated him to take action. He practiced flexing his calves as he walked. He trained calves at the beginning of a workout, multiple times per week. He thought doing standing calf raises with 500-600lbs was good, until he trained calves with his idol Reg Park who used 1000lbs. Arnold wisely headed Reg’s advice and got much stronger on standing calf raises.</div></span><span style="font-size: medium;"><div style="text-align: justify;"><b><br /></b></div><div style="text-align: justify;"><b>Application:</b> Yes, Arnold’s approach is likely excessive for drug-free mere mortals. Yes, your genetics and structure may never allow you to achieve perfect symmetry. However, you can learn from Arnold, and dramatically improve a weak body part if you do the following: </div></span><span style="font-size: medium;"><div style="text-align: justify;"><ol><li><span style="font-size: medium;">Stop hiding it and ignoring it</span></li><li><span style="font-size: medium;">Regularly practice flexing that muscle to develop a strong mind-muscle connection </span></li><li><span style="font-size: medium;">Give it priority attention in your training program (e.g. earlier in the weak, earlier in a training session, “spend” more of your weekly total training volume on that muscle and less on stronger muscles)</span></li><li><span style="font-size: medium;">Get substantially stronger on key exercises for that body part.</span></li><li><span style="font-size: medium;">Be patient. Forget about trying to “fix” a problem body part with some magical 6-week program. Remember, Arnold invested two years to fix his calf deficiency.</span></li></ol></div></span><div style="font-size: large; text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: x-large;"><a href="https://en.wikipedia.org/wiki/Lee_Haney">Lee Haney</a>: 8x Mr. Olympia: 1984-1991</span></b></div><div style="font-size: large; text-align: justify;"><b><span style="font-size: large;">Lesson 3: Train for longevity</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">Lee Haney was able to develop a body good enough to win the Mr. Olympia resilient enough to stay at the top of competitive bodybuilding for 8-straight years! Today in his early 60s, he is pain-free, moving well, and looking great. Lees is a true model of athletic longevity. </div></span><span style="font-size: medium;"><div style="text-align: justify;"><b><br /></b></div><div style="text-align: justify;"><b>Application:</b> Lee Haney’s training philosophy is summed up in his most famous quote, “Stimulate, don’t annihilate.” Yes, gyms are full of people who get no results because their work ethic is pathetic. However, many lifters go to the opposite extreme and fail to grow by over-bombing, blitzing, and pulverizing their muscles. Lee had the work ethic to train hard and the wisdom to not over-do it. He knew how to check his ego at the door and let his brain guide his training decisions. He learned to split up his training to avoid over-working one area in a single training session (e.g. training chest and shoulders on different days). He also used the pyramid style of training where you start light and gradually increase the weight of each set to ensure his muscles were warm and ready for the big weights! </div></span><div style="font-size: large; text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: large;">Lesson 4: Use Explosive AND Rhythmic training tempos</span></b><span style="font-size: medium;"> </span></div><span style="font-size: medium;"><div style="text-align: justify;">Today, many lifters fall into the trap of thinking every training question has only two possible answers. One classic example of this is tempo (lifting speed). Some say you should use do fast, aggressive reps and explode the weight up. Others say you should use a smooth, controlled lifting speed. Lee Haney says you should do both. For example, when training biceps, Lee would perform barbell curls (a big mass builder) with an explosive emphasis and a little more body “English” than the internet form police would deem acceptable. Then he would do preacher curls (an isolation movement) with a nice, controlled, rhythmic tempo. </div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;"><b>Application:</b> Consider adjusting your lifting style and speed to match the exercise you are training. Both explosive, compound movements and rhythmic isolation exercises can have a place in your mass-building routine. </div></span><div style="font-size: large; text-align: justify;"><br /></div><div style="font-size: large; text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: x-large;"><a href="https://en.wikipedia.org/wiki/Dorian_Yates">Dorian Yates</a>: 6x Mr. Olympia: 1992-1997</span></b></div><div style="text-align: justify;"><b style="font-size: x-large;">Lesson 5: Track everything</b></div><span style="font-size: medium;"><div style="text-align: justify;">Dorian kept meticulous training and nutrition logs. This let him see what was working, and how he responded to training or nutrition changes. Instead of blindly following someone else’s training system, tracking allowed Dorian to develop his personal best training system.</div></span><span style="font-size: medium;"><div style="text-align: justify;">Application: I know it is a lot of work, but if you are serious about your results, commit the time to track your training and nutrition. Use apps or old-school pen and paper. This is how you actually go about “finding what works for you.”</div></span><div style="font-size: large; text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: large;">Lesson 6: There is no exercise you “have” to do</span></b><span style="font-size: medium;"> </span></div><span style="font-size: medium;"><div style="text-align: justify;">Dorian grew up in the era where Tom Platz squatted his way to the best quads in the history of bodybuilding. However, Dorian realized that he did not have the right structure for back squatting. He dropped them in favor of leg extensions, leg presses, and hack squats and built amazing legs! Dorian ignored the mantra, “A wide grip builds a wide back!” Instead, he built one of the most incredible backs using narrow-grip rows, pulldowns, and pullovers. Dorian did an incline bench instead of a flat bench. He developed his own style of deadlift and bent-over row to get what he needed out of those exercises. </div><div style="text-align: justify;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/vZnLRqD4M-I" width="320" youtube-src-id="vZnLRqD4M-I"></iframe></div><div style="text-align: left;"><span style="font-size: medium;"><br /></span></div><div style="text-align: center;">Note: go to 1:58 in the video to see his Yates Row and 6:00 to see Dorian's Deadlift</div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;"><b>Application:</b> everyone should squat, hinge, push, and pull. However, each of these movements has endless variations. In addition, there are different technique styles you can choose from depending on your structure and needs. For muscle building, there are no “mandatory” exercises! </div><div style="text-align: justify;"><br /></div></span><div style="text-align: justify;"><b><span style="font-size: large;">Lesson 7: Do not try to build muscle in a calorie deficit</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">Overall Dorian used good technique and stayed quite healthy. However, he did run into some injury when he was dieting down for a contest. In hindsight, he realized that his injuries happened when he tried to force his muscles to grow while he was in a calorie deficit. </div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;"><b>Application:</b> when you are trying to build muscle, push progressive overload while you are in a calorie surplus. When you are dieting down, accept the fact this is not the time to build muscle. Be content to maintain, and if needed, take a small drop in training loads to stay healthy while you get lean.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><br /></div></span><div style="text-align: justify;"><b><span style="font-size: x-large;"><a href="https://en.wikipedia.org/wiki/Ronnie_Coleman" target="_blank">Ronnie Coleman</a>: 8x Mr. Olympia: 1998-2005</span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">Lesson 8: Get stronger for reps!</span></b></div><span style="font-size: medium;"><div style="text-align: justify;">After seeing how beat up Ronnie was in recent years, many are quick to hate on his style of training. However, with a closer look, Ronnie can teach you what to do, as well as what not to do. What Ronnie did well was get stronger for reps. At his peak, Ronnie did the following lifts:</div></span><span style="font-size: medium;"><div style="text-align: justify;"><ul><li>Bent-Over Rows: 495lbs for 8 reps</li><li>Dumbbell Bench press: 200lbs for 12 reps</li><li>Bench Press: 500lbs for 5 reps</li><li>Barbell Shoulder Press: 315lbs for 11 reps</li><li>Less Press: 2,300lbs for 8 reps. </li></ul></div></span><span style="font-size: medium;"><div style="text-align: justify;">Ronnie was able to accomplish all this without shoulder, elbow, or knee injuries. However, despite having a history of back problems, Ronnie would push through pain, on exercises that were hard on his lower back. This included extremely heavy low-rep work on squats and deadlifts (both of which he did 800lbs for a double). This led to his string of surgeries. </div></span><span style="font-size: medium;"><div style="text-align: justify;"><b><br /></b></div><div style="text-align: justify;"><b>Application:</b> If your goal is building muscle, check your ego at the door and do not worry about doing heavy triples, doubles, and singles. Do not continue to use exercises that hurt you. Use more joint-friendly alternatives (e.g. hip belt squats, trap bar deadlifts, chest-supported rows) as needed. Remember, you will not get “big” until you are substantially stronger in the 5-10 rep range on your major lifts. </div></span><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><br /></div><div style="text-align: left;"><b><span style="font-size: x-large;"><a href="https://en.wikipedia.org/wiki/Jay_Cutler_(bodybuilder)">Jay Cutler</a>: 4x Mr. Olympia: 2006, 2007, 2009, 2010</span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">Lesson 9: Work harder with your eating</span></b><span style="font-size: medium;"> </span></div><span style="font-size: medium;"><div style="text-align: justify;">Show me a huge bodybuilder, and I’ll show you someone who knows how to eat! In Jay’s interviews and seminars, his answers (even to training questions) kept coming back to nutrition. Jay would eat 300-400g of protein and 1000g of carbs per day. At the peak of his career, he would often spend 7 hours a day eating. I know this doesn't sound as exciting as a "new never before-seen biceps curl", but this is what actually helps you build muscle. </div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;"><b>Application: </b>now, I know what you read this, the first thing going through your head is, “Yah that’s fine for a professional bodybuilder to spend all day eating, but that doesn’t work for the rest of us with real jobs!” True, it would be impossible for most non-professional bodybuilders to devote the same eating time as a pro. However, since you are not 300lbs with visible abs, you do not need as much food or as much time eating. Do not miss the point: the fact that the best bodybuilders spend so much time eating should tell you eating is really, really important! Look in the mirror and ask, “Am I honestly working has hard as I reasonably can with my nutrition? Am I willing to sacrifice some non-essential time (e.g. TV, social media, video games) to reach my training goals?” Here are some practical ways to work harder on your eating in the real world: </div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b><i>Step 1: Eat at least three large, nourishing meals per day. </i></b> </div><div style="text-align: justify;"><b>Breakfast: </b>3-5 egg veggie omelet with oatmeal/sprouted grain toast, fruit, and 1-2 scoops of protein powder.</div><div style="text-align: justify;"><b>Lunch & Dinner:</b> meat, fish or poultry, with potatoes or rice, and veggies. If you cook dinner at night, you can simply cook extra to have for lunch the next day. Alternatively, invest an hour 2 twice a week to do meal prep. </div></span><span style="font-size: medium;"><div style="text-align: justify;"><b><i><br /></i></b></div><div style="text-align: justify;"><b><i>Step 2: Get 1-2 snacks in per day.</i></b></div><div style="text-align: justify;"><b>Example:</b> 1-2 cups of cottage cheese, piece of fruit, a handful of nuts.</div></span><span style="font-size: medium;"><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><i><b>Step 3: Use protein and carbs before and after training.</b></i></div><div style="text-align: justify;">This will add helpful calories, protein, and carbs without cooking or chewing. </div><div style="text-align: justify;"><b>Example:</b> protein powder with fruit (e.g. banana) or a carb powder (e.g. maltodextrin) </div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;"><i><b>Step 4: Have protein bars on hand for emergencies </b></i></div></span><span style="font-size: medium;"><div style="text-align: justify;">Life is never perfect. Things will come up, that will derail your eating plans. In this case, scarf down a bar and keep going.</div><div style="text-align: justify;"> </div><div style="text-align: justify;"><br /></div></span><div style="text-align: justify;"><b><span style="font-size: x-large;"><a href="https://en.wikipedia.org/wiki/Phil_Heath">Phil Heath</a>: 7x Mr. Olympia: 2011-2017 </span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">Lesson 10: It takes time! </span></b></div><span style="font-size: medium;"><div style="text-align: justify;">Phil is one of the most gifted bodybuilders to ever step on stage. Yet, he said it took him 10 years to get to the top. </div><div style="text-align: justify;"><br /></div></span><span style="font-size: medium;"><div style="text-align: justify;"><b>Application:</b> forget all these 6-week transformations promises of fairytale fitness marketing. Stop thinking in weeks and months and start thinking in decades. You need at least a solid decade of consistent training and eating to build your best body. Without drugs and great genetics, it will likely take even longer! While you may not have the genetics a Mr. Something title, you can impress those who knew you before you started, build a body you can be proud of, and reap the benefits of the inner and outer strength you gain on your training journey.</div></span><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><br /></div></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-1545620673893464092022-02-19T09:45:00.003-08:002022-02-19T10:20:00.684-08:00 The "New" Science of Muscle Building<p style="text-align: justify;"><span style="font-size: medium;">Many lifters think that the more scientific-sounding an article or program is, the more muscle it will build. This causes them to get distracted by the wrong type of research. If you are serious about your results, stop using "old" science to build new muscle!</span></p><p style="text-align: justify;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi0_-t2NUhyXwu_r3d8OlR-79ecjhCz0SWS4X17EoGlkU7ZBVTPiP9B4PU8W4ZP5O73h5Cf6rDG9BPDZfe_Wknv9albrSEriFCdEhCZMsTY01MSsEw_YCLjDbBUw4dK9YhWZB5kOlepL-dJ_Ot4ha-2pUSnkI1eT6RIaBMOrAaR3alTBfLckCfgZuGm=s5353" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="5353" data-original-width="3569" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEi0_-t2NUhyXwu_r3d8OlR-79ecjhCz0SWS4X17EoGlkU7ZBVTPiP9B4PU8W4ZP5O73h5Cf6rDG9BPDZfe_Wknv9albrSEriFCdEhCZMsTY01MSsEw_YCLjDbBUw4dK9YhWZB5kOlepL-dJ_Ot4ha-2pUSnkI1eT6RIaBMOrAaR3alTBfLckCfgZuGm=w266-h400" width="266" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@spanic?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Damir Spanic</a> on <a href="https://unsplash.com/s/photos/muscle?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></td></tr></tbody></table><span style="font-size: medium;"><br /></span><p></p><span><span style="font-size: medium;"><a name='more'></a></span></span><div style="text-align: justify;"><span style="font-size: medium;">Now, let me be clear: science does not expire. Do not be a publication date-snob A properly designed study published decades ago can be just as relevant as a study published today. By “old science”, I mean traditional exercise physiology studies. Allow me to explain with a quick history lesson. </span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: x-large;">A Brief History of Exercise Science</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Physiology is the study of how the human body works. Exercise physiology studies how the body responds to the stress of exercise. In traditional research, an Exercise Physiologist would put a research subject on a bike or treadmill and then measure various factors (e.g. heart rate, cardiac output, oxygen consumption, blood lactate levels) changed in response to exercise. Early resistance training research followed this approach. For example, the researcher might take a blood sample, have the subject do a set of leg extensions, re-take a blood sample, analyze the results, and publish a study. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">The problem with this approach is that physiologists ask the question, “How does the body build muscle?” As a lifter (and if you are a coach), you need to ask a different question: “What actually works to build the most muscle?”</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">When you ask the wrong question, you still get some exciting, scientific articles, posts and videos, but you often fail to get the best way to build muscle. The old science leaves muscle building in the theoretical realm. It goes like this: </span></div><div style="text-align: justify;"><span style="font-size: medium;"><i></i></span><blockquote><i><span style="font-size: medium;"><span>Because training protocol X changes physiological variable Y the most, we think X will build the most muscle. </span><span>Right? </span></span></i></blockquote></div><div style="text-align: justify;"><span style="font-size: medium;">Really? Are you sure?</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Let us look at three classic examples: </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Example 1: EMG Studies</span></b></div><div style="text-align: justify;"><span><span style="font-size: medium;">EMG (Electromyography) studies attach electrodes to subjects’ muscles. This can be on the surface of the skin or inserted in the muscle (sounds like fun!). Then they have subjects perform various exercises for a particular muscle group to see which exercise produced the highest electrical activity in the target muscle. Then fitness writers produce articles such as, “The Best Chest Exercises According to Science!” </span><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">One concern with EMG research is its accuracy (15, 1). In addition, there is limited evidence that EMG predicts long-term changes in muscle hypertrophy (17). You must also consider your individual structure. For example, if you have long legs, squats will work your glutes more than your quads and vice versa if you have short legs.</span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><b>EMG Research Application: </b></span></div><div style="text-align: justify;"><span style="font-size: medium;">Yes, EMG studies might help you find effective exercises for a body part. However, muscle recruitment is only one of many factors that you need to consider when selecting your best muscle-building exercises. Never look at one factor while ignoring the others. The full list of factors includes:</span></div><p></p><ol style="text-align: left;"><li style="text-align: justify;"><span style="font-size: medium;">Joint comfort</span></li><li style="text-align: justify;"><span style="font-size: medium;">Your confidence in doing the exercise </span></li><li style="text-align: justify;"><span style="font-size: medium;">Target muscle recruitment </span></li><li style="text-align: justify;"><span style="font-size: medium;">Cost (risk, energy demand, recovery impact) vs. benefit (effect on muscle growth)</span></li><li style="text-align: justify;"><span style="font-size: medium;">Load you can use (higher is usually better)</span></li><li style="text-align: justify;"><span style="font-size: medium;">Ability to progress the exercise </span></li></ol><p></p><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Example 2: Protein Synthesis</span></b><br /><span style="font-size: medium;">Research shows that protein synthesis (tissue building) is elevated after training for about 36 to 48 hours after training (6, 8). This has led to the support of high-frequency training. However, recent research found that the higher frequency did not change the rate of protein synthesis (14). Research has also shown that short-term protein synthesis does not correlate to long-term muscle growth (7).</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><b>Protein Synthesis Application: </b></span></div><div style="text-align: justify;"><span style="font-size: medium;">Stop worrying about protein synthesis. A recent systematic review and meta-analysis found that when the volume is equated for, training frequency is not that important (11). A review published the following year found the same results (3). </span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Example 3: Testosterone, Growth Hormone, and IGF-1</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Exercise physiology research has identified resistance-training protocols that cause acute (short-term) increases in anabolic hormones. However, these short-term spikes do not seem to correlate to long-term muscle growth (2). In addition, a recent systematic review and meta-analysis found that training (weight, cardio, or a combination) does not seem to affect resting total or free testosterone (17). </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Hormone Research Application: </b></span></div><div style="text-align: justify;"><span style="font-size: medium;">Use your overall healthy lifestyle, sleep, stress management, dietary practices, and possibly supplementation (to help correct deficiencies) to help you optimize your natural hormone levels. Focus on your results, not on protocols promising to maximize acute spikes in anabolic hormones. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><br /></div><div style="text-align: left;"><b><span style="font-size: x-large;">The Good-Better-Best Approach to Scientific Muscle Building</span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">Good: Use Training Studies</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Thanks to Dr. Brad Schoenfeld and many other fine researchers, there has been an explosion of training studies in the last decade. With training studies, researchers compare two different variables that lifters care about (e.g. whole body vs. split routines) to see which actually builds the most muscle. While these studies are far more useful than the traditional exercise physiology studies, they come with their own challenges, which include:</span></div><p style="text-align: justify;"></p><ul><li><span style="font-size: medium;">Expensive </span></li><li><span style="font-size: medium;">Small number of subjects</span></li><li><span style="font-size: medium;">Often (though not always) use subjects with little or no (thus limiting application to experienced lifters)</span></li><li><span style="font-size: medium;">Short duration</span></li><ul><li><span style="font-size: medium;">Remember, you are training for decades, not 6-12 weeks like these training studies. Things that may work well in the short-term (e.g. high volume or frequency) might beat you up, and hinder long-term progress.</span></li></ul><li><span style="font-size: medium;">You cannot account for all the out-of-gym time which can drastically change training outcomes</span></li></ul><p></p><div style="text-align: justify;"><b><span style="font-size: large;">Better: Use Meta-Analysis </span></b><br /><span style="font-size: medium;">A meta-analysis is a study of studies. For this, researchers gather all the studies that meet their criteria. Then, they statistically analyze the results of all these studies. This gives you a better understanding of research trends. You also get to see how things are working for a larger group of people. For example, if you take 10 studies that have 20 people in each study, you can now examine the effects of that training variable on 200 people.</span><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Note:</b> a meta-analysis is only as good as the quality of studies they use. Better original studies = better meta-analysis. </span></div><div style="text-align: justify;"><b style="text-align: left;"><span style="font-size: large;"><br /></span></b></div><div style="text-align: justify;"><b style="text-align: left;"><span style="font-size: large;">Summary of systematic reviews and meta-analysis on muscle hypertrophy: </span></b></div><div style="text-align: justify;"><span style="font-size: large;"><b>Training frequency: </b></span></div><div style="text-align: justify;"><span style="font-size: medium;">When volume is equated for, training frequency is not that important (11).</span><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Reps & Loads: </b></span></div><div style="text-align: justify;"><span style="font-size: medium;">High and low, loads produce similar gains in size while high loads are better for strength (12, 5, and 10).</span><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Sets: </b></span></div><div style="text-align: justify;"><span style="font-size: medium;">Increasing volume increases muscle size (13). My Note: There is of course a limit to how much you can increase volume. At some point, further volume increases will not yield more muscle and may result in a loss of muscle and strength. </span><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Training to Failure:</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">There is no difference in hypertrophy between training to failure and non-failure training when the volume was equalized (16). Note: non-failure training still has to be hard (i.e. close to true failure).</span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Best: Be Your Own Research Subject </span></b></div><div style="text-align: justify;"><span style="font-size: medium;">In today’s research-saturated, information-overloaded world of training, many lifters and coaches stop thinking and blindly follow the research. Remember, science does not have all the answers. Instead, you need to be your own researcher and research subject. You need to find what works for you! I know you have heard that before. However, do you actually have a system in place that lets you truly discover what is and is not working for you? </span></div><div style="text-align: justify;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: x-large;">8 Steps to Individualizing your Training</span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">Step 1: Actually do the basics</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Some people take individualization too far, thinking they are such a unique snowflake that their training must be radically different from every other lifter on the planet. Do not be that lifter. In addition, do not become so focused on insignificant details that you fail to do what really builds muscle. No investigation into individualization matters until you are consistently doing the following:</span></div><p style="text-align: justify;"></p><ul><li><span style="font-size: medium;">Training consistently</span></li><li><span style="font-size: medium;">Working hard</span></li><li><span style="font-size: medium;">Using mostly compound, multi-joint exercises</span></li><li><span style="font-size: medium;">Using good form</span></li><li><span style="font-size: medium;">Eating mostly nourishing foods</span></li><li><span style="font-size: medium;">Getting a modest calorie surplus each day </span></li><li><span style="font-size: medium;">Eating around 1 gram of protein per pound each day</span></li><li><span style="font-size: medium;">Getting 7-9 hours of sleep each night</span></li><li><span style="font-size: medium;">Having some rest time to chill each day</span></li></ul><p></p><div style="text-align: justify;"><span style="font-size: medium;">Stop! I know you knew everything on that list. However, go back and ask yourself, “Can I honestly say I am consistently doing everything on that list?” If you cannot, making each of those items “yes” items is your top training priority. <br /></span><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Step 2: Use science as a starting point</span></b><br /><span style="font-size: medium;">Use well-designed training studies as a starting spot for your training discoveries. Chances are slim that you will be radically different from what is working for many people. </span><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Step 3: Do not be a science snob</span></b><br /><span style="font-size: medium;">While you do not want to follow everything they say, you can learn a lot from veteran coaches and lifters – even if they do not have a bunch of letters behind their names.</span><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><b>Step 4: Carefully track and measure</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">The more you track the more data you have to work with. Here is what you should track:</span></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">Body composition (weight, girth measures, use other testing methods if available)</span></li><ul><li><span style="font-size: medium;">Note: body composition testing is not for everyone. It can be harmful for those who struggle with disordered eating and/or healthy body image. </span></li></ul><li><span style="font-size: medium;">Training log</span></li><li><span style="font-size: medium;">Comments in your training log (e.g. this exercise is hurting my shoulder)</span></li><li><span style="font-size: medium;">Sleep log</span></li><li><span style="font-size: medium;">Food intake</span></li><li><span style="font-size: medium;">Monthly or bi-monthly performance on key lifts. (For example, if you are squatting the same weight you were squatting 6 months ago, there is a good chance your legs are not any bigger)</span></li></ul><b><span style="font-size: large;">Step 5: Be patient</span></b><br /><span style="font-size: medium;">If you are making progress, do not start tweaking and changing things to make faster progress. Remember, most people who train make no progress. When using a program, give it several weeks to months so you can actually see what works. If you constantly program hop or are a compulsive tweaker, you will never learn what works best for you. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span><b><span style="font-size: large;">Step 6: Change one thing at a time</span></b><br /><span style="font-size: medium;">Many lifters try a new diet, a new training program, and 10 new supplements all at the same time. While this may yield good results, you now have no idea what actually worked. Instead, think like a scientist. Try one new thing at a time, so you can assess the impact of that one variable. </span><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Step 7: Take time to stop and reflect</span></b><br /><span style="font-size: medium;">There is no point in taking time to gather data if you do not stop to analyze your data. After you finish a program or a least a few times a year, go back through your records, reflect, and discover. </span><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Step 8: Keep a lessons log</span></b><br /><span style="font-size: medium;">As you go through steps 1-7, keep track of what you learn about how your body responds to training. I have wasted years of my training life re-learning the same lessons. Remember that every training experience be it a smashing success or complete disaster is a learning opportunity – if you capture that lesson. </span><span style="font-size: medium;"><br /></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Your careful execution of the scientific method on yourself trumps the latest, greatest science – every time. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">For more information on how to build muscle, check out my book: <a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=23STMA2KDK1KF&keywords=size+for+skinny+guys&qid=1639531767&s=books&sprefix=siz%2Caps%2C210&sr=1-1" target="_blank">Size for Skinny Guys</a>.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=23STMA2KDK1KF&keywords=size+for+skinny+guys&qid=1639531767&s=books&sprefix=siz%2Caps%2C210&sr=1-1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="1387" data-original-width="913" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEj3CYUDfBVVbRyv3nj_B0nnhfGdsU8Xi_AZ7A9TyAhTEBAYa5ZQIQG2hHFCl5tGCTRj_MAW-2o-2DeblRVyyw3b0QLHFIFKFI0fQXaLL1r9PoJ4UnPi_Wr7xRS7oKkdSg7NKR_pGS1uAhvonpKyAOKnfTXEgo-ic-RkjkU3bGtnOXkCtroaK1ZrT_76=w264-h400" width="264" /></a></div><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">If you have questions or suggestions for future topics, drop them in the comment section below.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><p style="text-align: justify;"><span style="font-size: medium;"></span></p><div style="text-align: justify;"><span style="font-size: medium;">Thanks for reading!</span></div><p style="text-align: justify;"><b><span style="font-size: large;">References:</span></b></p><p style="text-align: left;"></p><ol style="text-align: left;"><li>Byrne, C. A., Lyons, G. M., Donnelly, A. E., O'Keeffe, D. T., Hermens, H., & Nene, A. (2005). Rectus femoris surface myoelectric signal cross-talk during static contractions. Journal of electromyography and kinesiology: official journal of the International Society of Electrophysiological Kinesiology, 15(6), 564–575. https://doi.org/10.1016/j.jelekin.2005.03.002</li><li>Fink, J., Schoenfeld, B. J., & Nakazato, K. (2018). The role of hormones in muscle hypertrophy. The Physician and sportsmedicine, 46(1), 129–134. https://doi.org/10.1080/00913847.2018.1406778</li><li>Grgic, J., Schoenfeld, B. J., & Latella, C. (2019). Resistance training frequency and skeletal muscle hypertrophy: A review of available evidence. Journal of science and medicine in sport, 22(3), 361–370. https://doi.org/10.1016/j.jsams.2018.09.223</li><li>Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2021). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of Sport and Health Science. doi:10.1016/j.jshs.2021.01.007</li><li>Lopez, P., Radaelli, R., Taaffe, D. R., Newton, R. U., Galvão, D. A., Trajano, G. S., Teodoro, J. L., Kraemer, W. J., Häkkinen, K., & Pinto, R. S. (2021). Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. Medicine and science in sports and exercise, 53(6), 1206–1216. https://doi.org/10.1249/MSS.0000000000002585</li><li>MacDougall, J. D., Gibala, M. J., Tarnopolsky, M. A., MacDonald, J. R., Interisano, S. A., & Yarasheski, K. E. (1995). The Time Course for Elevated Muscle Protein Synthesis Following Heavy Resistance Exercise. Canadian Journal of Applied Physiology, 20(4), 480–486. https://doi.org/10.1139/h95-038</li><li>Mitchell, C. J., Churchward-Venne, T. A., Parise, G., Bellamy, L., Baker, S. K., Smith, K., Atherton, P. J., & Phillips, S. M. (2014). Acute post-exercise myofibrillar protein synthesis is not correlated with resistance training-induced muscle hypertrophy in young men. PloS one, 9(2), e89431. https://doi.org/10.1371/journal.pone.0089431</li><li>Phillips, S. M., Tipton, K. D., Aarsland, A., Wolf, S. E., & Wolfe, R. R. (1997). Mixed muscle protein synthesis and breakdown after resistance exercise in humans. American Journal of Physiology-Endocrinology and Metabolism, 273(1). https://doi.org/10.1152/ajpendo.1997.273.1.e99</li><li>Potter, N. J., Tomkinson, G. R., Dufner, T. J., Walch, T. J., Roemmich, J. N., Wilson, P. B., & Fitzgerald, J. S. (2021). Effects of Exercise Training on Resting Testosterone Concentrations in Insufficiently Active Men: A Systematic Review and Meta-Analysis. Journal of strength and conditioning research, 35(12), 3521–3528. https://doi.org/10.1519/JSC.0000000000004146</li><li>Refalo, M. C., Hamilton, D. L., Paval, D. R., Gallagher, I. J., Feros, S. A., & Fyfe, J. J. (2021). Influence of resistance training load on measures of skeletal muscle hypertrophy and improvements in maximal strength and neuromuscular task performance: A systematic review and meta-analysis. Journal of Sports Sciences, 1–23. https://doi.org/10.1080/02640414.2021.1898094</li><li>Schoenfeld, B. J., Grgic, J., & Krieger, J. (2018). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences, 37(11), 1286–1295. https://doi.org/10.1080/02640414.2018.1555906</li><li>Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Journal of strength and conditioning research, 31(12), 3508–3523. https://doi.org/10.1519/JSC.0000000000002200</li><li>Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197</li><li>Shad, B. J., Thompson, J. L., Mckendry, J., Holwerda, A. M., Elhassan, Y. S., Breen, L., van Loon, L. J. C., & Wallis, G. A. (2021). Daily Myofibrillar Protein Synthesis Rates in Response to Low- and High-Frequency Resistance Exercise Training in Healthy, Young Men. International Journal of Sport Nutrition and Exercise Metabolism, 31(3), 209–216. https://doi.org/10.1123/ijsnem.2020-0274</li><li>Türker K. S. (1993). Electromyography: some methodological problems and issues. Physical therapy, 73(10), 698–710. https://doi.org/10.1093/ptj/73.10.698</li><li>Vieira, A. F., Umpierre, D., Teodoro, J. L., Lisboa, S. C., Baroni, B. M., Izquierdo, M., & Cadore, E. L. (2021). Effects of resistance training performed to failure or not to failure on muscle strength, hypertrophy, and power output: A systematic review with meta-analysis. Journal of Strength and Conditioning Research, 35(4), 1165-1175. doi:10.1519/jsc.0000000000003936</li><li>Vigotsky, A. D., Halperin, I., Trajano, G. S., & Vieira, T. M. (2022). Longing for a Longitudinal Proxy: Acutely Measured Surface EMG Amplitude is not a Validated Predictor of Muscle Hypertrophy. Sports medicine (Auckland, N.Z.), 52(2), 193–199. https://doi.org/10.1007/s40279-021-01619-2</li></ol><p></p><div style="text-align: left;"><br /></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-89503704223599369602021-12-14T17:34:00.003-08:002022-06-13T17:23:07.431-07:00 Training Splits for Drug-Free Lifters<div style="text-align: left;"><div style="text-align: justify;"><span style="font-size: medium;">As a drug-free lifter, you walk a fine line between training often enough to stimulate growth, but not too often that you exceed your recovery and growth capabilities. A training variable you have to get right is your weekly layout or training split. Now, I wish I could tell you there was one magical training split that worked perfectly for every drug-free lifter. However, this fairytale only exists in the world of sleazy fitness marketing. The truth is there are many options – each with pros and cons. Let’s dive in and look at some of the options so you can find the best option for you!</span></div><div style="text-align: justify;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEihyDcoMxMYuxORM9CzXIHr7P3IXh0ujgoS1R1MSyAUaW0BuJqAvXUSRVb_WXwB9mPvGTuVN6e5mP5JNEu9LAKSfVugnm0Q2u5uZT4EN6_71SLQfmsQrPqE8VuOYbOTMaztRTSLBJEGvyPkruMQzMFS15Macr4KmqhDVa2dje1i0UTqjxFLG1vR8gnc=s4032" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEihyDcoMxMYuxORM9CzXIHr7P3IXh0ujgoS1R1MSyAUaW0BuJqAvXUSRVb_WXwB9mPvGTuVN6e5mP5JNEu9LAKSfVugnm0Q2u5uZT4EN6_71SLQfmsQrPqE8VuOYbOTMaztRTSLBJEGvyPkruMQzMFS15Macr4KmqhDVa2dje1i0UTqjxFLG1vR8gnc=w400-h300" width="400" /></a></div><br /><span><a name='more'></a></span><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span style="font-size: medium;">I originally presented this topic as a mini-lecture on YouTube. If you prefer to watch and listen to this information, please click on the video and enjoy. If you prefer to read or refer back to content in the video, scroll down and enjoy. This post will also give you a few follow-up thoughts that came to mind after I filmed the video.</span></div><div style="text-align: justify;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/HmO-gEayOmU" width="320" youtube-src-id="HmO-gEayOmU"></iframe></div><br /><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: x-large;">Part 1: Traditional Layouts</span></b></div><div style="text-align: justify;"><span style="font-size: medium;"><b><br /></b></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Option 1: Whole Body </span></b></div><div style="text-align: justify;"><span style="font-size: medium;">The first of the traditional layouts is the whole-body routine. In this option, you train your whole body three times per week. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Monday: Whole Body Training</span></div><div style="text-align: justify;"><span style="font-size: medium;">Tuesday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Wednesday: Whole Body Training</span></div><div style="text-align: justify;"><span style="font-size: medium;">Thursday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Friday: Whole Body Training</span></div><div style="text-align: justify;"><span style="font-size: medium;">Saturday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Sunday: Rest</span></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: large;">Whole-Body Advantages </span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">An excellent option for beginners. If you are just starting, I highly encourage you to start with whole-body training. When you are just getting started, you won’t be lifting as much weight so recovery won’t be an issue. Practicing the same exercises 2-3 times a week is a great way to quickly gain strength and skill as a beginner.</span></li><li><span style="font-size: medium;">Because you usually only get one exercise per muscle group, you are forced to pick great exercises </span></li><li><span style="font-size: medium;">You get a higher training frequency (which some find helpful)</span></li><li><span style="font-size: medium;">You still get plenty of rest days</span></li></ul></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b><span style="font-size: large;">Whole-Body Challenges</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">There is increased warm-up time as you have to warm up for each new muscle group you are working</span></li><li><span style="font-size: medium;">Hard to effectively train all your muscles each session, especially as you get to the intermediate and advanced level</span></li><li><span style="font-size: medium;">In an attempt to provide adequate training stimulus for each muscle, you often end up with longer workouts</span></li><li><span style="font-size: medium;">Training each muscle 3 times per week can be challenging for your joints</span></li><li><span style="font-size: medium;">You may find the frequency too high for optimal recovery and muscle growth – especially as you get more advanced</span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><b>Whole-Body Tips</b></span></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">If you like whole-body training, make sure your joints feel great and you are able to progress the weights you are lifting. </span></li><li><span style="font-size: medium;">Some drug-free lifters have had good success with doing 2 instead of 3 whole-body training sessions per week.</span></li><li><span style="font-size: medium;">Some intermediate and advanced lifters make whole-body training work by using different movements and possible different rep ranges at different workouts.</span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><b>Option 2: Upper/Lower Split</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">With this option, you simply split your upper and lower body into different training days.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Monday: Lower Body</span></div><div style="text-align: justify;"><span style="font-size: medium;">Tuesday: Upper Body</span></div><div style="text-align: justify;"><span style="font-size: medium;">Wednesday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Thursday: Lower Body</span></div><div style="text-align: justify;"><span style="font-size: medium;">Friday: Upper Body</span></div><div style="text-align: justify;"><span style="font-size: medium;">Saturday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Sunday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Upper/Lower Advantages</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">You have a bit more time to focus on each area and include a few accessory exercises as needed</span></li><li><span style="font-size: medium;">You train each muscle twice a week</span></li><li><span style="font-size: medium;">You get a little more recovery time between muscle groups</span></li><li><span style="font-size: medium;">You still get 3 days off per week to rest and grow</span></li><li><span style="font-size: medium;">You still don’t have too much room for each muscle so you are still forced to pick and stick with great exercises</span></li><li><span style="font-size: medium;">You get many of the advantages of whole-body and split training with less of the downsides of each.</span></li></ul></div><div style="text-align: justify;"><b><span style="font-size: large;"><br /></span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">Upper/Lower Challenges</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">Training 4x per week may be too much if you are busy and recovery is limited.</span></li><li><span style="font-size: medium;">Because there are so many upper body muscles, upper body days can get long.</span></li><li><span style="font-size: medium;">Strong intermediate and advanced lifters may find training a muscle twice per week is still a little too much</span></li></ul></div><div style="text-align: justify;"><b><span style="font-size: large;"><br /></span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">Upper/Lower Tips</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">Overall, this is a great option for many drug-free lifters. </span></li><li><span style="font-size: medium;">You can keep upper body sessions from getting too long by using alternating sets (e.g. bench press, short rest, row, short rest, back to bench press). You can also slip some muscles that are technically “upper body” (e.g. abs, traps, neck) onto your lower body days</span></li><li><span style="font-size: medium;">Advanced lifters can use a heavy/light system where one workout has lower reps and the other has higher reps.</span></li><li><span style="font-size: medium;">If you need a bit more recovery time, you can use an upper/lower 3-day rotating split (see below for details)</span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><b>Option 3: Arnold Split</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">This split was popularized by Arnold in his book “The New Encyclopedia of Modern Bodybuilding”. I’m including it here because of its popularity, not because it is a great option for drug-free lifters.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Monday: Chest & Back</span></div><div style="text-align: justify;"><span style="font-size: medium;">Tuesday: Shoulders & Arms</span></div><div style="text-align: justify;"><span style="font-size: medium;">Wednesday: Legs</span></div><div style="text-align: justify;"><span style="font-size: medium;">Thursday: Chest & Back</span></div><div style="text-align: justify;"><span style="font-size: medium;">Friday: Shoulders & Arms</span></div><div style="text-align: justify;"><span style="font-size: medium;">Saturday: Legs</span></div><div style="text-align: justify;"><span style="font-size: medium;">Sunday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Arnold Split Advantages</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">Each muscle is trained twice a week</span></li><li><span style="font-size: medium;">You have more time to focus on all the upper body muscles than you do with an upper/lower split</span></li><li><span style="font-size: medium;">You can do alternating sets for chest and back and with biceps and triceps</span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Arnold Split Challenges</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">6-straight days without rest</span></li><li><span style="font-size: medium;">Huge time commitment </span></li><li><span style="font-size: medium;">Huge recovery demand that is likely too much training for drug-free lifters</span></li><li><span style="font-size: medium;">Overlapping joint stress. You hammer many joints such as shoulders, elbows, the lower back several days each week</span></li><li><span style="font-size: medium;">You finish the week with legs. This can be hard for many who dread leg day and are tired at the end of a long, hard training week.</span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Arnold Split Tips</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">Normally, I would not recommend this split for drug-free lifters. However, if you are young, genetically gifted for muscle growth, and have a stress-free period of time that you can devote a ton of time to not only your training but also your recovery (i.e. more sleep time, more rest, more meal prep, and more eating), you might be able to make this work for a short period of time. However, you would still likely make just as good or better progress training 4 times per week.</span></li><li><span style="font-size: medium;">Even Arnold used a 4-day program in the off-season - this 6-day routine was used before a contest (and with drug assistance)</span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Option 4: Push, Pull, Legs Split</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">This option is similar to the Arnold split, but groups similar muscles together. This is a classic option that has recently surged in popularity.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 1: Push</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 2: Pull</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 3: Legs</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 4: Push</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 5: Pull</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 6: Legs</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 7: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Push, Pull, Leg Split Advantages</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">This layout has many similar advantages to the Arnold split</span></li><li><span style="font-size: medium;">By grouping pushing and pulling muscles together, you get more joint recovery time because you group similar muscles together. For example, after push day (chest, shoulders, triceps), your shoulders and elbows get a break from pressing while you do your leg and pull days.</span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Push, Pull, Leg Split Challenges</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">You are still training 6-straight days without rest</span></li><li><span style="font-size: medium;">Huge time commitment </span></li><li><span style="font-size: medium;">Huge recovery demand - likely too much training for drug-free lifters</span></li><li><span style="font-size: medium;">Still have to be careful with the lower back as it can get a lot of stress from pull and leg day</span></li><li><span style="font-size: medium;">Your smaller muscles are trained in a fatigued state. For example, your shoulders are trained after chest, triceps are trained after both chest and shoulders. Your biceps are trained after your back.</span></li><li><span style="font-size: medium;">Cannot alternate sets to save time</span></li><li><span style="font-size: medium;">You finish the week with legs (although you can start the week with legs)</span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><b>Option 5: Bro Split</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">With bro splits, you train one major muscle group each session.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Monday: Chest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Tuesday: Back</span></div><div style="text-align: justify;"><span style="font-size: medium;">Wednesday: Legs</span></div><div style="text-align: justify;"><span style="font-size: medium;">Thursday: Shoulders</span></div><div style="text-align: justify;"><span style="font-size: medium;">Friday: Arms</span></div><div style="text-align: justify;"><span style="font-size: medium;">Saturday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Sunday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Bro Split Advantages </span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">More recovery time for muscle groups</span></li><li><span style="font-size: medium;">Shorter, more focused training sessions</span></li><li><span style="font-size: medium;">You save a ton of warm-up time – once the muscle you are working that day is warm, you don’t have to do much of any warm-up sets for other exercises that also work that same muscle.</span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Bro Split Challenges</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">5-straight days without rest still results in cumulative fatigue later in the week</span></li><li><span style="font-size: medium;">Big time commitment </span></li><li><span style="font-size: medium;">Big recovery demand, especially for drug-free lifters</span></li><li><span style="font-size: medium;">The temptation for too many exercises</span></li><li><span style="font-size: medium;">The temptation for inferior exercises (something a drug-free lifter cannot afford to waste too much energy on)</span></li><li><span style="font-size: medium;">You cannot alternate sets to save time</span></li><li><span style="font-size: medium;">Overlapping joint stress. For example, your shoulders and elbows are stressed on chest day, shoulder day, and arm day.</span></li><li><span style="font-size: medium;">The frequency may be too low for some people. This could result in you fully recovering and then de-training</span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Bro Split Tips:</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">For the young, drug-free lifter committed to optimal recovery practices, this might work. I did make this work for me back in my earlier 20s. However, it was not optimal. After three hard days of training, I was spent. As a result, days 4 and 5 always suffered. I believe most drug-free lifters would get even better results training 4 days per week so you get a day of rest in the middle of the week. See the Yates Split below for an example.</span></li><li><span style="font-size: medium;">Many people mistakenly think that you are only hitting muscle once a week on a bro split. In reality, many muscles are done directly once a week, and then indirectly another day of the week. For example, you work your biceps on arm day and back day. </span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: x-large;">Part 2: Rotating Splits</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">After looking at many of the traditional weekly layouts/splits, we notice a pattern. By splitting up your muscle groups, it may be easier to stimulate muscle growth. However, splitting things up too much leaves you too many days in the gym without a break. One solution to this challenge is a rotating split. Here are some classic rotating split examples.</span></div><div style="text-align: justify;"><b><span style="font-size: large;"><br /></span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">Rotating Split Option 1: Lee Haney Split</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Here is the split routine used by 8x Mr. Olympia Lee Haney.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 1: Chest, Arms, Calves, Abs</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 2: Legs </span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 3: Back, Shoulders, Calves</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 4: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 5: Repeat cycle</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Rotating Split Option 2: Charles Poliquin Split</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">The late coach Charles Poliquin also had an excellent rotating training split that offer even more rest (i.e. growth) days.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 1: Arms</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 2: Legs </span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 3: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 4: Chest & Back </span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 5: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 6: Repeat cycle</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Rotating Split Option 3: Yates Split</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">This is the split used by 6-x Mr. Olympia Dorian Yates</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 1: Chest & Biceps</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 2: Legs</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 3: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 4: Back</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 5: Shoulders & Triceps</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 6: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Day 7: Repeat Cycle</span></div><div style="text-align: justify;"><span style="font-size: large;">Note: Dorian later moved to weekly cycle training 4x every 7 days</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Rotating Splits Advantages </span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">You get enough of a split to stimulate each major muscle group</span></li><li><span style="font-size: medium;">You are never training more than 2 or 3 days in a row before you get a rest (i.e. growth) day</span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">The disadvantage of Rotating Splits</span></b></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">You train on different days per week. This is not an issue if you are a professional bodybuilder or athlete and training IS your job). However, it can be a problem for people training to train with a full-time job. In this case, you will have fewer true rest days where you get both a rest from training and work on the same day. </span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><b><i><br /></i></b></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b><i>Example: Training day with a common work week</i></b></span></div><div style="text-align: justify;"><span style="font-size: medium;">Monday: Day 1: Back & Shoulders. Workday</span></div><div style="text-align: justify;"><span style="font-size: medium;">Tuesday: Day 2: Legs. Workday</span></div><div style="text-align: justify;"><span style="font-size: medium;">Wednesday: Day 3: Chest & Arms. Workday </span></div><div style="text-align: justify;"><span style="font-size: medium;">Thursday: Day 4: Rest. Workday</span></div><div style="text-align: justify;"><span style="font-size: medium;">Friday: Day 1: Back & Shoulders. Workday</span></div><div style="text-align: justify;"><span style="font-size: medium;">Saturday: Day 2: Legs. Possible day off work (often chore day)</span></div><div style="text-align: justify;"><span style="font-size: medium;">Sunday: Day 3: Chest & Arms. Day off work</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: x-large;"><br /></span></b></div><div style="text-align: justify;"><b><span style="font-size: x-large;">Part 3: Rotating Splits on Set Training Days</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Okay, so far we have looked at several split options, each with its pros and cons. There is one more option that many people overlook. That is rotating splits on set training days. </span></div><div style="text-align: justify;"><b><span style="font-size: large;"><br /></span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">Rotating Split on Set Days Option 1: Upper/Lower on 3-Day Rotating Split</span></b><span style="font-size: large;"> </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Week 1</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">Monday: Upper </span></div><div style="text-align: justify;"><span style="font-size: medium;">Tuesday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Wednesday: Lower</span></div><div style="text-align: justify;"><span style="font-size: medium;">Thursday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Friday: Upper</span></div><div style="text-align: justify;"><span style="font-size: medium;">Saturday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Sunday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Week 2</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">Monday: Lower </span></div><div style="text-align: justify;"><span style="font-size: medium;">Tuesday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Wednesday: Upper</span></div><div style="text-align: justify;"><span style="font-size: medium;">Thursday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Friday: Lower</span></div><div style="text-align: justify;"><span style="font-size: medium;">Saturday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Sunday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Rotating Split on Set Days Option 2: Pull, Push, Legs 4-day Rotating Split</span></b></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Week 1</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">Monday: Pull</span></div><div style="text-align: justify;"><span style="font-size: medium;">Tuesday: Push</span></div><div style="text-align: justify;"><span style="font-size: medium;">Wednesday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Thursday: Legs</span></div><div style="text-align: justify;"><span style="font-size: medium;">Friday: Pull</span></div><div style="text-align: justify;"><span style="font-size: medium;">Saturday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Sunday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Week 2</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">Monday: Push</span></div><div style="text-align: justify;"><span style="font-size: medium;">Tuesday: Legs</span></div><div style="text-align: justify;"><span style="font-size: medium;">Wednesday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Thursday: Pull</span></div><div style="text-align: justify;"><span style="font-size: medium;">Friday: Push</span></div><div style="text-align: justify;"><span style="font-size: medium;">Saturday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Sunday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-size: medium;"><b>Week 3</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">Monday: Legs</span></div><div style="text-align: justify;"><span style="font-size: medium;">Tuesday: Pull</span></div><div style="text-align: justify;"><span style="font-size: medium;">Wednesday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Thursday: Push</span></div><div style="text-align: justify;"><span style="font-size: medium;">Friday: Legs</span></div><div style="text-align: justify;"><span style="font-size: medium;">Saturday: Rest</span></div><div style="text-align: justify;"><span style="font-size: medium;">Sunday: Rest</span></div><div style="text-align: justify;"><b><span style="font-size: large;"><br /></span></b></div><div style="text-align: justify;"><b><span style="font-size: large;">Rotating Split on Set Days Advantages</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">You get full rest (i.e. growth) days</span></div><div style="text-align: justify;"><span style="font-size: medium;">You can optimize your training frequency based on your personal recovery time. Now you do not have to choose between hitting a muscle 1, 2, or 3 times per week. If you need a bit more recovery time, you can train a muscle once every 5-6 days.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><b>Rotating Split on Set Day Challenges</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">Some people will still prefer to always do the same training session on the same day</span></div><div style="text-align: justify;"><span style="font-size: medium;">It might be too little training frequency for some</span></div><div style="text-align: justify;"><b><span style="font-size: x-large;"><br /></span></b></div><div style="text-align: justify;"><b><span style="font-size: x-large;">Conclusion</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">As a drug-free lifter, you will likely get your best results from training 2-4 times per week, depending on your recovery. Here are likely your best training splits</span></div><div style="text-align: justify;"><ul><li><span style="font-size: medium;">Upper lower: 4x per week or if you are strong and/or need more recovery on a 3-day rotating split</span></li><li><span style="font-size: medium;">Rotating push/pull/leg split on 4, set-day training schedule</span></li><li><span style="font-size: medium;">3 or 4-day body part split </span></li><li><span style="font-size: medium;">Whole-body: 2-3 times per week (depending on recovery)</span></li></ul></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Do not obsess about trying to find the “perfect” split. Instead, pick on and give a fair shot. If it works, great. If it does not work, at least you have learned something about how you respond to training. Regardless of the split you choose, remember that you have (especially without the assistance of drugs), a limited amount of time and energy you can spend on training. Make sure every training session counts! Pick appropriate variations of big movements (i.e. squat, hinge, vertical push, vertical pull, horizontal push, horizontal pull), use excellent technique and progressively add weight to your training sessions. If you find it difficult to recover and progress, consider adjusting your weekly training to allow a little more recovery time. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Okay, I had better stop now, this is getting long and I don’t want to turn this post into a book, because I already did. For more information on drug-free training, check out my book: <a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=23STMA2KDK1KF&keywords=size+for+skinny+guys&qid=1639531767&s=books&sprefix=siz%2Caps%2C210&sr=1-1" target="_blank">Size for Skinny Guys</a>.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=23STMA2KDK1KF&keywords=size+for+skinny+guys&qid=1639531767&s=books&sprefix=siz%2Caps%2C210&sr=1-1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="1387" data-original-width="913" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEj3CYUDfBVVbRyv3nj_B0nnhfGdsU8Xi_AZ7A9TyAhTEBAYa5ZQIQG2hHFCl5tGCTRj_MAW-2o-2DeblRVyyw3b0QLHFIFKFI0fQXaLL1r9PoJ4UnPi_Wr7xRS7oKkdSg7NKR_pGS1uAhvonpKyAOKnfTXEgo-ic-RkjkU3bGtnOXkCtroaK1ZrT_76=w264-h400" width="264" /></a></div><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">If you have questions or suggestions for future topics, drop them in the comment section below.</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;">Thanks for reading!</span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Related Posts on Drug-Free Training</span></b></div><div style="text-align: justify;"><div><span style="font-size: medium;"><a href="http://www.andrewheming.com/2015/03/building-natural-vs-drug-assisted-muscle.html">Building Natural vs Drug Assisted Muscle</a></span></div><div><a href="http://www.andrewheming.com/2018/08/nutrition-for-drug-free-lifters.html"><span style="font-size: medium;">Nutrition for Drug-Free Lifters</span></a></div></div><div style="text-align: justify;"><a href="http://www.andrewheming.com/2018/03/the-truth-about-hormones-and-muscle.html"><span style="font-size: medium;">The Truth About Hormones and Muscle Building</span></a></div><div style="text-align: justify;"><span style="font-size: medium;"><a href="http://www.andrewheming.com/2017/11/6-completely-overlooked-reasons-not-to.html">6 Completely Overlooked Reasons Not to Take Steroids</a></span></div><div style="text-align: justify;"><div><br /></div></div><div style="text-align: justify;"><b><span style="font-size: large;">Related Posts on Training Splits</span></b></div><div style="text-align: justify;"><span style="font-size: medium;"><a href="http://www.andrewheming.com/2020/03/total-body-vs-bro-splits-for-size-and.html">Total Body vs Bro Splits for Size and Strength</a></span></div><div style="text-align: justify;"><a href="http://www.andrewheming.com/2019/09/whole-body-vs-lowerupper-for-size.html "><span style="font-size: medium;">Whole Body vs. Lower/Upper for Size & Strength</span></a></div><div style="text-align: justify;"><a href="http://www.andrewheming.com/2018/06/build-more-muscle-with-more-training.html"><span style="font-size: medium;">Build More Muscle with More Training Frequency?</span></a></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div></div><span><!--more--></span>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-78222974332140202072021-11-20T07:00:00.002-08:002021-11-20T10:22:35.169-08:00Multi vs. Single Joint Exercises for Building Bigger Biceps<p style="text-align: justify;"><span style="font-size: medium;">So, you want bigger biceps. What is the best way to get bigger arms? Should you do multi-joint or single-joint exercises? While the internet is full of “The top 3 exercises for to build bigger biceps” clickbait, let’s look at how the latest science and real-world experience can help you increase the size of your arms. </span></p><p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWUTUCSm8lKi-aUL4HMeJbcptOOQvl8hT4nhUEQQtKjr4XIuMRyQY836CZGSrdPjcqh-mEnSo2yuVeWf7wwLf5qfcyYbYbLJjuXovzoR1PvaPKulg_hF4uu4cCJUjJ7OadpEGOFEfEkqE/s901/Multi+vs+Single+Joint+for+Building+Bigger+Biceps+2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="809" data-original-width="901" height="359" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWUTUCSm8lKi-aUL4HMeJbcptOOQvl8hT4nhUEQQtKjr4XIuMRyQY836CZGSrdPjcqh-mEnSo2yuVeWf7wwLf5qfcyYbYbLJjuXovzoR1PvaPKulg_hF4uu4cCJUjJ7OadpEGOFEfEkqE/w400-h359/Multi+vs+Single+Joint+for+Building+Bigger+Biceps+2.jpg" width="400" /></a></div><br /><span style="font-size: medium;"><br /></span><p></p><div style="text-align: justify;"><span><a name='more'></a></span><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Study reference: </span></b></div><div style="text-align: justify;"><span style="text-align: left;">Mannarino, P., Matta, T., Lima, J., Simão, R., & Freitas de Salles, B. (2021). Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise. Journal of strength and conditioning research, 35(10), 2677–2681. https://doi.org/10.1519/JSC.0000000000003234</span></div><p style="text-align: justify;"><span style="font-size: medium;">Now I’ll give you a quick summary of the training study. If you are not interested in this, feel free to skip down to the practical application section at the bottom (I won’t offended). </span></p><div style="text-align: justify;"><b><span style="font-size: large;">Introduction</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">While it is good to emphasize multi-joint exercises (i.e. exercises that train more than one joint at a time such as a row), both multi-joint and single-joint exercises (i.e. exercises that move one joint and help to target a specific muscle such as a biceps curl) can help build size and strength. Other studies have shown that adding single-joint exercises to a program with multi-joint exercises may not offer additional benefits. However, this study looks at a direct comparison between single and multi-joint exercises. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">Methods</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">10 untrained men (ages 24-38) were recruited for this study. Researchers used ultrasound to measure their biceps size. After 2 sessions to get familiar with the exercises, subjects performed a 10RM test (max weight for 10 reps) to measure strength on each exercise. Then, the men trained one arm with a 1-arm dumbbell row and the other arm with a 1-arm dumbbell biceps curl. They trained twice a week for 8 weeks. For the first four weeks, subjects did 4 sets of 8-12 reps to failure. In the final four weeks, they did 6 sets of 8-12 reps. Subjects were instructed to eat a high-calorie, high-protein diet and given a mass gainer supplement. After 8 weeks, researchers re-tested the strength and muscle size of each arm. </span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><b>Results</b></span></div><div style="text-align: justify;"><span style="font-size: medium;">Not surprisingly, 10RM strength improvement on the 1-arm dumbbell row was greater in the arm that trained the 1-arm DB row for 8 weeks. The other arm that did the 1-arm curl showed greater strength gains on the 1-arm curl test. The arm that did the 1-arm curl had greater biceps size gains than the row arm.</span></div><p style="text-align: justify;"><span style="font-size: medium;"><br /></span></p><div style="text-align: justify;"><b><span style="font-size: large;">Critique </span></b></div><div style="text-align: justify;"><ol><li><span style="font-size: medium;">It is always great to see an actual training study where subjects are tested, trained and re-trained. </span></li><li><span style="font-size: medium;">This study only had 10 subjects</span></li><li><span style="font-size: medium;">The subjects were untrained men. This makes it difficult to extrapolate the information females or to those of us with several years of training experience. </span></li><li><span style="font-size: medium;">Researchers used ultrasound to measure muscle growth. This provides good testing accuracy. </span></li><li><span style="font-size: medium;">This study used a within-subject design. This means that each of the two training protocols was used on the same person. This eliminates issues with genetics (e.g. muscle fiber type dominance, body type, structure, rate of muscle growth, etc.). In studies where you have one group of people that does one training protocol and another separate group of people using a different protocol, you always run the risk of one group having better genetics and that (not the particular training protocol) is the reason they did better. </span></li><li><span style="font-size: medium;">I wish the researchers used the chin-up which places a far greater emphasis on the biceps than a row. This would be a more helpful comparison. </span></li></ol></div><p style="text-align: justify;"><span style="font-size: medium;"><br /></span></p><div style="text-align: justify;"><b><span style="font-size: large;">Practical Applications</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Okay, let’s wrap things up with some practical wisdom to help how YOU can use this science to help you build more muscle.</span></div><p style="text-align: justify;"></p><ol><li><span style="font-size: medium;">Rows are a great exercise, but not a great biceps builder. Use rows to build your upper back, increase pulling strength, improve posture, and help with muscle balance in your shoulder girdle. </span></li><li><span style="font-size: medium;">Chin-ups are a better exercise than rows for building your biceps. You will likely see a correlation between your weighted chin-up performance and the size of your biceps. It would be very difficult to add 40lbs to your weighted chin-up for 5-10 reps and not build bigger biceps.</span></li><li><span style="font-size: medium;">Avoid binary thinking. In the real world, you do not have to choose between multi and single-joint exercises. You can do both!</span></li><li><span style="font-size: medium;">Very few people (if any) will be able to build big arms with just single-joint biceps and triceps exercises. This is especially true as you move past the beginner phase of training.</span></li><li><span style="font-size: medium;">Single-joint exercises are most effective when used as strategic additions to a program based on big, multi-joint movements.</span></li><li><span style="font-size: medium;">The worse your genetics for arm building, the more total body muscle you will have to gain. I was able to build over 3 inches on my arms, but I had to gain almost 50lbs of muscle to do so.</span></li><li><span style="font-size: medium;">Some people take the “train the big movements” too far. They think that all you need to do is squat, bench, and deadlift and everything will grow. The truth is that if you are not on drugs and don’t have great genetics, you have to emphasize big movements or nothing will grow. However, you cannot ignore the principle of specificity. If you want a muscle to grow, you must train that muscle.</span></li><li><span style="font-size: medium;">Consider your structure when designing your training programs. If you have long arms like me, you will find that compound movements primarily develop your torso muscles. As a result, direct arm work will be more important. If you have short arms, you can get a lot of arm growth from big pressing and pulling exercises.</span></li></ol><p></p><p style="text-align: justify;"><span style="font-size: large;"><br /></span></p><p style="text-align: justify;"><span style="font-size: medium;">If you want to build muscle, grab a copy of my latest book <a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=17ATBONIJ4JYY&keywords=size+for+skinny+guys&qid=1637352552&s=books&sprefix=size+for+%2Caps%2C213&sr=1-1 " target="_blank">Size for Skinny Guys: A Hardgainer’s Guide to Building Drug-Free Muscle</a></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=17ATBONIJ4JYY&keywords=size+for+skinny+guys&qid=1637352552&s=books&sprefix=size+for+%2Caps%2C213&sr=1-1 " style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="1387" data-original-width="913" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4Oq_4mG1c3FAQvMOUJLL9eZY2apPt036Z5O9gvEGQ50VhgXyqyH1M67keWZmIeHdmiNLQFeK-P1VWleqWiQn0QY1LS1hh9rxr1m3To9y9NNDqNEaTYuPydrPLlRWEJqn2g27UdxR6Boo/w264-h400/Size+for+Skinny+Guys+Cover+Kindle.jpg" width="264" /></a></div><br /><p style="text-align: justify;"><span style="font-size: medium;">Questions? Comments? Topic suggestions for future posts? Please place them below in the comments. Thanks!</span></p><div style="text-align: justify;"><br /></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com2tag:blogger.com,1999:blog-2616594468926025606.post-34637901131740759042021-11-13T14:54:00.000-08:002021-11-13T14:54:09.183-08:00 How to Build Rock-Solid Shoulder Stability<p style="text-align: justify;"><span style="font-size: medium;">What do <a href="http://www.andrewheming.com/2021/11/size-for-skinny-guys.html" target="_blank">building muscle</a>, athletic domination, or enjoying vibrant fitness for a lifetime have in common? They all require strong, stable shoulders. However, the shoulder is a tricky joint that causes many problems for athletes and lifters. In addition, there is a lot of confusion and misconceptions surrounding shoulder stability training. Here is your guide to building strong, stable shoulders.</span></p><p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCYl_M0m_uvw6D9IzlkKoLsU9UBH-3BLBRNZVSPBlN9i0L-cmew434GUcW7VdKoRh4deNvE5nj4QDevoFwB2D_LteKhwaCz7TdrX4kZqFMaIUQ1hwTk8dAzhJOU1Op_0ny5KHZKTXg1Xg/s2048/IMG_0074.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCYl_M0m_uvw6D9IzlkKoLsU9UBH-3BLBRNZVSPBlN9i0L-cmew434GUcW7VdKoRh4deNvE5nj4QDevoFwB2D_LteKhwaCz7TdrX4kZqFMaIUQ1hwTk8dAzhJOU1Op_0ny5KHZKTXg1Xg/w400-h266/IMG_0074.JPG" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><span><a name='more'></a></span><p></p><div style="text-align: justify;"><b style="font-size: x-large;">First, Get Medical Clearance</b></div><div style="text-align: justify;"><span style="font-size: medium;">If you currently have issues with your shoulders, your first stop is to find out what is going on. An athletic therapist or physiotherapist who specializes in orthopedics can be a good first step. You could also speak with your doctor about a referral to a sports medicine doctor. You need to know if you have a health issue with your shoulders, or if they are just weak and unstable. If you have a health issue, get it treated. If your health care professional says you just have weak/unstable shoulders, keep reading!</span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><b>Understand Your Shoulder Joint <br /></b></span><span style="font-size: medium;">The shoulder is technically a ball and socket joint like your hip joint. However, unlike your hip joint, your shoulder has a very shallow socket. This design allows for a huge range of motion but comes at the cost of less stability. This is why you often hear of someone dislocating a shoulder, but rarely hear of hip dislocation. </span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIvFCL6zQK99IGj3vpTZik-2w9ySeLdLiOCVgikmZoPObVTWgzi93tm20ucco4ZyS-_AkROaH2gGdSt1fOxLhnwQHppQA6ixww_7raRcFsITjOsK9bltxkbt6d8xMcfPF66rGgGUvQvnY/s2048/IMG_2109.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1536" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIvFCL6zQK99IGj3vpTZik-2w9ySeLdLiOCVgikmZoPObVTWgzi93tm20ucco4ZyS-_AkROaH2gGdSt1fOxLhnwQHppQA6ixww_7raRcFsITjOsK9bltxkbt6d8xMcfPF66rGgGUvQvnY/w300-h400/IMG_2109.JPG" width="300" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Now that is a shallow socket! </td></tr></tbody></table><br /></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><b style="font-size: x-large;">Rotator Cuff & Shoulder Stability</b></div><div style="text-align: justify;"><span style="font-size: medium;">Your rotator cuff muscles start on your scapula (shoulder blade) and connect to the head of your humerus (upper arm bone). They position the head of your humerus and pull it into the shallow shoulder socket. When they are strong and working properly, you get strong, stable shoulders.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8ZyN2txA_nOM0dRGCU7WQN7EPCo5g7Ov1kKhB_K-w-VKLYLIDGgso-I30pn-RcttRHIxWXkViMS2CN0UtRTCawoZxsFPHWgQMuhYvoTw5D_3uwuUtQO7I7FxAQiuXA1NLU_SXLhHlT70/s1551/Rotator+Cuff+Muscles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1551" data-original-width="932" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8ZyN2txA_nOM0dRGCU7WQN7EPCo5g7Ov1kKhB_K-w-VKLYLIDGgso-I30pn-RcttRHIxWXkViMS2CN0UtRTCawoZxsFPHWgQMuhYvoTw5D_3uwuUtQO7I7FxAQiuXA1NLU_SXLhHlT70/w384-h640/Rotator+Cuff+Muscles.jpg" width="384" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div style="text-align: justify;"><b><span style="font-size: large;">Traditional Rotator Cuff Strength Training ≠ Shoulder Stability</span></b></div><div style="text-align: justify;"><span style="font-size: medium;">Traditionally, people with shoulder instability, got isolation exercises to strengthen the rotator cuff muscles. Here is an example: </span></div><p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/de03IKNMTPc" width="320" youtube-src-id="de03IKNMTPc"></iframe></div><span><p style="text-align: justify;"><span style="font-size: medium;">These rotator cuff exercises can be helpful to increase blood flow to the rotator cuff, increase strength, and help with muscular balance at the shoulder joint. In other words, they are not bad or useless. If your health care professional gives them to you – do them! However, they fail to get the rotator cuff doing what you actually need it to do – stabilize your shoulder! As Physical Therapist Gray Cook has explained, stability requires a fast, reflexive reaction that keeps a joint in alignment and controls unwanted movement. </span></p></span><p></p><div style="text-align: justify;"><span style="font-size: large;"><b>Get a Grip!<br /></b></span><span style="font-size: medium;">One of the easiest ways to increase shoulder stability is through your grip (a tip I learned years ago from Strength Coach Brett Jones). Stop reading for a second and squeeze your hands together. What did you notice? If you squeezed hard, you likely noticed a wave of muscle tension that went up to your arm and into your shoulders. For many exercises (especially pressing), you can increase your shoulder stability by squeezing your hands. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: large;">The Big-3 of Shoulder Stability <br /></span></b><span style="font-size: medium;">Here are some of my go-to shoulder stability exercises for clients and athletes. As with any exercise, do not do it if it hurts you. Learn to do it properly before you worry about trying to load up the weight. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b><span style="font-size: medium;"><i>1. Bottom’s Up Kettlebell Carries</i></span><span style="font-size: large;"> <br /></span></b><span style="font-size: medium;">This is a great one to start with. Find a shoulder position that feels comfortable. Crush the handle and go for a controlled walk. Use a spotter or keep your other hand ready to help prevent a concussion. Try 2-4 sets per side with each hand. Walk approximately 20-30 meters per set.</span></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/yg3dAilysyQ" width="320" youtube-src-id="yg3dAilysyQ"></iframe></div><br /><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"> </span></div><div style="text-align: justify;"><b><span style="font-size: medium;"><i>2. Bottom’s Up Kettlebell Press</i></span><br /></b><span style="font-size: medium;">With this one, you crush the kettlebell handle and slowly press it up. Move your elbow in or out to find a comfortable range. Use one arm at a time. Start with a partial range of motion and gradually increase, as your shoulders get stronger and more stable. Again, use a spotter or keep your other hand ready to help prevent a concussion. Try 2-4 sets per side with about 5-10 reps. Go slow and controlled. </span></div><p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/5uAtKpxWwko" width="320" youtube-src-id="5uAtKpxWwko"></iframe></div><span style="font-size: medium;"><br /></span><p></p><div style="text-align: justify;"><b><span style="font-size: medium;"><i>Shoulder Stability Exercise 3: Get-Up Variations</i></span><br /></b><span style="font-size: medium;">The get-up is great for building stability in your shoulder as many other parts of your body. It also forces you to get strong and stable in multiple planes of motion. </span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><b style="font-size: large;">Level 1: Modified Arm Bar</b></div><div style="text-align: justify;"><span style="font-size: medium;">The traditional armbar is more of a shoulder mobilizer. However, if you avoid trying to twist your chest towards the ground, it can be a good shoulder stabilizer. Try holding this position for 10-20 seconds. Switch sides after each hold. Try about 4-8 holds per side.</span></div><p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/9wgUOwRoTQo" width="320" youtube-src-id="9wgUOwRoTQo"></iframe></div><br /><span style="font-size: medium;"><br /></span><p></p><div style="text-align: justify;"><span style="font-size: medium;"><b>Level 2: Half Get-Up</b><br /></span><span style="font-size: medium;">The half-get-up will still build a lot of stability. It is also a little easier to learn and do than the full get-up. Be sure to stop, pause, and “own” each position on the way up and back down. Try 3-6 reps per side. Switch sides each rep and rest as needed between reps.</span></div><p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/cV5YvMBw7Fg" width="320" youtube-src-id="cV5YvMBw7Fg"></iframe></div><br /><span style="font-size: medium;"><br /></span><p></p><div style="text-align: justify;"><b><span style="font-size: medium;">Level 3: The Full Get-Up</span></b><br /><span style="font-size: medium;">The full get-up takes you all the way to standing and back to the ground. Again, make sure you “own” each position. </span><span style="font-size: large;">Try 3-6 reps per side. Switch sides each rep and rest as needed between reps.</span></div><p style="text-align: justify;"></p><p style="text-align: justify;"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/peCww5aIdBQ" width="320" youtube-src-id="peCww5aIdBQ"></iframe></div><br /><span style="font-size: medium;"><br /></span><p></p><div style="text-align: justify;"><b><span style="font-size: large;">Other Considerations</span></b><br /><span style="font-size: medium;">In addition to this direct shoulder stability work, you can adjust your training program to use exercises that require shoulder stability in various positions</span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span><a href="https://www.youtube.com/watch?v=QzwtQZdG7Ms&t=12s" target="_blank">Zercher Squats</a> require shoulders stability with your arms at your sides.<br /></span><span><br /></span></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span><a href="https://www.youtube.com/watch?v=9OO5cFI3MiQ" target="_blank">Suspension Strap Push-Ups</a> let your build upper body pushing strength and stable shoulders.<br /></span><span><br /></span></span></div><div style="text-align: justify;"><span><span style="font-size: medium;"><a href="https://www.youtube.com/watch?v=7Ymuz8w9e44&t=7s" target="_blank">Rows</a> are great to build upper back strength to help you. Learn to do them properly by fully squeezing your shoulder blades together. Then get really strong at them. </span></span></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><b>Loaded Carries</b><br /></span><span style="font-size: medium;">In addition to the bottom’s up carries we covered previously, there are several loaded carry variations that can help with shoulder stability and functional strength. Here are a few more examples:</span></div><div style="text-align: justify;"><span style="font-size: medium;"><span>Shoulder stability with your arms at your sides: </span><a href="https://www.youtube.com/watch?v=ImOUxc724D8" target="_blank">Farmer’s Walks</a></span></div><div style="text-align: justify;"><span style="font-size: medium;"><br /></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span>Shoulder stability with arms at your chest: <a href="https://www.youtube.com/watch?v=Wqpaif5rvqk" target="_blank">Goblet Carry</a> or <a href="https://www.youtube.com/watch?v=kxCZ2r-e3nk" target="_blank">Double-Kettlebell Racked Carry </a><br /></span><span><br /></span></span></div><div style="text-align: justify;"><span style="font-size: medium;"><span>Shoulder stability with an arm overhead: <a href="https://www.youtube.com/watch?v=Pk9xM5Rx1bo" target="_blank">Waiter’s Walks</a><br /></span><span><br /></span></span></div><div style="text-align: justify;"><span style="font-size: medium;">I wish you all the best on your journey to stable shoulders and the rest of your training goals! </span></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com2tag:blogger.com,1999:blog-2616594468926025606.post-32449304685810347052021-11-06T10:44:00.002-07:002021-11-19T12:55:18.582-08:00Size for Skinny Guys!<h2 style="text-align: justify;"><span style="font-size: medium; font-weight: normal;">Are you tired of being skinny? Are you looking for a way to build 30-40+ pounds of muscle without resorting to steroids? Have you tried other programs and failed to build muscle? Are you struggling with information overload and conflicting advice? If so, my latest book <i>Size for Skinny Guys: A Hardgainer’s Guide to Building Drug-Free Muscle</i> is for YOU!</span></h2><div class="separator" style="clear: both; text-align: center;"><a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=17ATBONIJ4JYY&keywords=size+for+skinny+guys&qid=1637352552&s=books&sprefix=size+for+%2Caps%2C213&sr=1-1 " style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="1387" data-original-width="913" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRWMwHOPVFYydTdoxy-Yqu6440Rdf2y4bwnaQb7zuhGq2H5Y8K-ewZXlcJSEdaaI4QU0R_gnyvJXipr8getNwYeuSVuuMrvoppDnJgOlCCAHTr-TAAeZODlzYBPwUEWg0PA7yDyfW0Hzk/w264-h400/Size+for+Skinny+Guys+Cover+Kindle.jpg" width="264" /></a></div><br /><span><a name='more'></a></span><p style="text-align: justify;"><br /></p><h2 style="text-align: justify;"><span style="font-size: medium;">Questions:<span style="font-weight: normal;"> <i>There are thousands of muscle-building books out there, why should I buy yours? What will your book do for me? </i></span><br /></span></h2><h2 style="text-align: justify;"><span style="font-size: medium; font-weight: normal;">Unlike most generic muscle-building books, <i>Size for Skinny Guys</i> starts by explaining the specific genetic challenges that skinny guys face when trying to build muscle. Then, in the rest of the book, I’ll show you how to overcome each of these challenges. </span></h2><h2 style="text-align: justify;"><span style="font-size: medium; font-weight: normal;">Instead of assuming that the exercises that work best for me will work best for you, <i>Size for Skinny Guys</i> teaches you how to select your best exercises based on your structure. You will learn how to stimulate muscle growth while sparing your joints, and the best muscle-building strategies for developing each body part. </span></h2><h2 style="text-align: justify;"><span style="font-size: medium; font-weight: normal;">Instead of pretending there is a magical hardgainer program that works for everyone, this book will teach you how to train yourself. You will also learn how to customize training variables such as reps, volume, rest intervals, and training frequency. </span></h2><h2 style="text-align: justify;"><span style="font-size: medium; font-weight: normal;">Instead of just giving your theory and making you do all the work, you will also get 12 different sample training programs. This will let you test-drive different training styles to see what works best for you. </span></h2><h2 style="text-align: justify;"><span style="font-size: medium; font-weight: normal;">Instead of just telling you to eat more, you will learn how to eat more, and how to deal with common challenges skinny guys may face such as a poor appetite and bad digestion so you can finally start gaining muscular bodyweight. </span></h2><h2 style="text-align: justify;"><span style="font-size: medium; font-weight: normal;">Instead of just telling you to sleep more, this book shows you how to improve your sleep quality and adjust your lifestyle to get the rest you need for muscle growth.</span></h2><h2 style="text-align: justify;"><span style="font-size: medium; font-weight: normal;"><i>Size for Skinny Guys</i> blends the fun story of a skinny guy as he learns how to build muscle, the latest research on hypertrophy, and practical, in-the-trenches training wisdom. You will learn the lessons I have learned from over 20 years of coaching and my personal journey of gaining almost 50 pounds of drug-free muscle. This book can save you from spending thousands of dollars on useless supplements and years of wasted time spinning your wheels in the gym. It may even help save you from training injuries. </span></h2><h2 style="text-align: justify;"><span style="font-size: medium; font-weight: normal;">If you are ready to start your journey to building muscle, strength, and confidence, take your first step and pick up your copy of <i>Size for Skinny Guys</i> today! </span></h2><h2 style="text-align: justify;"><span style="font-size: medium; font-weight: normal;"><i>Size for Skinny Guys: A Hardgainer’s Guide to Building Drug-Free Muscle </i>is available at Amazon in both paperback and Kindle ebook (which you can read on your tablet or smartphone with Amazon’s free Kindle app). </span></h2><h2 style="text-align: justify;"><span style="font-weight: normal;"><a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=monarch_sidesheet" target="_blank">Buy Now @ Amazon.ca</a></span></h2><h2 style="text-align: justify;"><span style="font-weight: normal;"><a href="https://www.amazon.com/Size-Skinny-Guys-hardgainers-drug-free-ebook/dp/B09D59KRSN/ref=monarch_sidesheet" target="_blank">Buy Now @ Amazon.com</a></span></h2><h2 style="text-align: justify;"><span style="font-weight: normal;"><a href="https://www.amazon.co.uk/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=monarch_sidesheet" target="_blank">Buy Now @ Amazon.co.uk </a></span></h2><h2 style="text-align: justify;"><span style="font-weight: normal;"><span style="font-size: medium;">I hope you enjoy the book! </span></span></h2><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=17ATBONIJ4JYY&keywords=size+for+skinny+guys&qid=1637352552&s=books&sprefix=size+for+%2Caps%2C213&sr=1-1 " target="_blank"><img border="0" data-original-height="1789" data-original-width="2048" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCfS-uoPWEUF9ESFjfQArKQVkHiadTyp8n9adeYobAEApZk-QFIZ51yzvVzfX6YxFttcJNpL5DxyBMK0LekwbIDMzjLV_Yd9PY7dRDOlAsOOEBQOIxVnJJEOiW0hZ-8LNFE5n7tba8MXQ/w400-h350/paper+back+and+kindle.jpg" width="400" /></a></span></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://www.amazon.ca/Size-Skinny-Guys-hardgainers-drug-free/dp/B09CRQFKXZ/ref=sr_1_1?crid=17ATBONIJ4JYY&keywords=size+for+skinny+guys&qid=1637352552&s=books&sprefix=size+for+%2Caps%2C213&sr=1-1 " target="_blank">Available in Paperback and Kindle ebook</a></td></tr></tbody></table><br /><span style="font-weight: normal;"><br /></span></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-91871004099860510402020-06-15T16:27:00.003-07:002020-06-15T17:00:19.557-07:00No Gym? No Problem!<div style="text-align: justify;"><font size="5">You don’t need a gym to get in great shape. You can build muscle, burn fat, and improve your performance in the privacy, comfort, and convenience of your own home – without fancy fitness equipment. </font></div><div style="text-align: justify;"><font size="5"><br /></font></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ0oRBXru9fvIbVnYBvdvyi68ogvUHx6d2UbQ8cQOKJ9lsf4BPhS0hZCljRK1lGvTAJRi6adqqLtAryUwRFgr_P6tOKql5Wf2DrvWSjgOMHMhg4Ip9BeAHEbxw55-3akTJUeCvyjQBXRA/s1650/No+Gym+No+Problem+Cover.jpg" style="margin-left: 1em; margin-right: 1em;"><font size="5"><img border="0" data-original-height="1650" data-original-width="1275" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ0oRBXru9fvIbVnYBvdvyi68ogvUHx6d2UbQ8cQOKJ9lsf4BPhS0hZCljRK1lGvTAJRi6adqqLtAryUwRFgr_P6tOKql5Wf2DrvWSjgOMHMhg4Ip9BeAHEbxw55-3akTJUeCvyjQBXRA/w309-h400/No+Gym+No+Problem+Cover.jpg" width="309" /></font></a></div><div style="text-align: justify;"><font size="5"><br /></font></div><span><font size="5"><a name='more'></a></font></span><div style="text-align: justify;"><span style="font-size: x-large;">Over 20 years ago, I became a trainer to empower as many people as possible to use fitness to improve their lives. However, in my efforts to help people, I kept running in the following: </span></div><div style="text-align: justify;"><font size="5"><br /></font></div><font size="5"><span style="text-align: justify;">“Money is tight. I can’t afford a gym membership or a home gym.”</span><br /><span style="text-align: justify;">“I have little kids to care for and I can’t leave my house to go to the gym.”</span><br /><span style="text-align: justify;">“I travel regularly for work and I can’t always find a good gym to train at.” </span><br /><span style="text-align: justify;">“I feel intimidated training in public.”</span><br /></font><div style="text-align: justify;"><font size="5">“Life is crazy-busy right now and I just can’t get to the gym regularly.”</font></div><div style="text-align: justify;"><font size="5"><br /></font></div><div style="text-align: justify;"><font size="5">A practical solution I have often offered is home-based training. Then COVID-19 hit. Gyms closed down. Home gym equipment was sold-out or being sold for ridiculous prices. I went to work at creating a complete guide to training at home without fitness equipment. </font></div><div style="text-align: justify;"><font size="5"><br /></font></div><div style="text-align: justify;"><b><font size="6">Imagine:</font></b></div><div style="text-align: justify;"><ul><li><font size="5">Training in the privacy of your own home</font></li><li><font size="5">Training without worrying about getting COVID-19 or some other infection </font></li><li><font size="5">Not having a gym dipping into your bank account each month</font></li><li><font size="5">Being able to travel for work or pleasure without the hassle of always trying to find a gym in a new city </font></li><li><font size="5">Never wasting time driving to a from a gym</font></li><li><font size="5">Knowing how to great a great workout – even if you are extra short on time</font></li><li><font size="5">The thrill of mastering your own body weight</font></li><li><font size="5">Never having to wonder, overthink, or guess how to train </font></li><li><font size="5">Coming out of quarantine in the best shape of your life!</font></li></ul></div><div style="text-align: justify;"><font size="5"><br /></font></div><div style="text-align: center;"><b><font size="6"><a href="https://payhip.com/b/OxWX" target="_blank">Buy Now!</a></font></b><font size="5"> </font></div><div style="text-align: justify;"><font size="5"><br /></font></div><div style="text-align: justify;"><font size="6"><b>This book is your guide to: </b></font></div><div style="text-align: justify;"><ul><li><font size="5">The most effective home-based exercises to build muscle, burn fat and get stronger</font></li><li><font size="5">Go beyond push-ups & sit-ups to effectively working every major muscle of your body</font></li><li><font size="5">The best home-based accessory exercises to target and fix your weak points</font></li><li><font size="5">Practical bodyweight exercises for every-day people (i.e. not gymnasts) </font></li><li><font size="5">Proper exercise technique to help you minimize your risk of injury and maximize your results</font></li><li><font size="5">How to modify bodyweight exercises you thought, you “can’t” do to your current strength levels</font></li><li><font size="5">How to progress bodyweight exercises you thought were too easy so you can keep stressing your muscles and keep making gains</font></li><li><font size="5">How to use regular household items and furniture as effective training tools</font></li><li><font size="5">How to get your first pull-up! </font></li><li><font size="5">Speed & power exercises to help you dominate your competition and be ready for real-life emergencies </font></li><li><font size="5">Home-based conditioning to get in great shape</font></li><li><font size="5">How to develop your own custom warm-up to help you move and feel great </font></li><li><font size="5">Building functional strength and fitness you can actually feel and use in sports, work and everyday life </font></li><li><font size="5">How to transform your body at home </font></li></ul></div><div style="text-align: justify;"><font size="5"><br /></font></div><div style="text-align: justify;"><font size="5">This book not only teaches you how to train at home, but it also provides you with 9 complete training programs: </font></div><div style="text-align: justify;"><font size="5"><br /></font></div><div style="text-align: justify;"><div style="text-align: justify;"><ol><li><font size="5">Beginner Blast-Off Phase 1</font></li><li><font size="5">Beginner Blast-Off Phase 2</font></li><li><font size="5">The Minimalist Express Program</font></li><li><font size="5">Calorie Blast 1: Metabolic</font></li><li><font size="5">Calorie Blast 2: Strength + Conditioning</font></li><li><font size="5">Size Surge 1: Upper/Lower Split</font></li><li><font size="5">Size Surge 2: Push, Pull, Legs</font></li><li><font size="5">Whole Body Performance</font></li><li><font size="5">High-Performance Home-Hypertrophy</font></li></ol></div><div><br /></div></div><div style="text-align: justify;"><span style="line-height: 1; text-align: left; white-space: pre;"> </span></div><div style="text-align: justify;"><span style="font-size: x-large;">When you purchase the ebook, you will get instant access so you can get started today! I know this is a tricky time financially for many people right now. Therefore, at checkout, there is a limited-time option to purchase the ebook for 50% off by sharing the book on your social media. </span></div><div style="text-align: justify;"><font size="5"><br /></font></div><div style="text-align: center;"><b><font size="6"><a href="https://payhip.com/b/OxWX" target="_blank">Buy Now! </a></font></b></div><div style="text-align: justify;"><font size="5"><br /></font></div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijnWrkwEfkjbp1D9zCCwS0XvBV36mp6FdLtwjroJDkLtoM93iDla4B4qe18tJcyz34VYfy21SVUnqHUlX3iUigdGv7i7s5qX5H6QCn4W-vhrtBprLauXL5mjh5AV6-gMI8FcfEykSILbk/s1650/No+Gym+No+Problem+Cover.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1650" data-original-width="1275" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijnWrkwEfkjbp1D9zCCwS0XvBV36mp6FdLtwjroJDkLtoM93iDla4B4qe18tJcyz34VYfy21SVUnqHUlX3iUigdGv7i7s5qX5H6QCn4W-vhrtBprLauXL5mjh5AV6-gMI8FcfEykSILbk/w309-h400/No+Gym+No+Problem+Cover.jpg" width="309" /></a></div><font size="5"><br /></font></div><div style="text-align: justify;"><font size="5"><br /></font></div><div style="text-align: justify;"><font size="5"><br /></font></div><div style="text-align: justify;"><br /></div>Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com33tag:blogger.com,1999:blog-2616594468926025606.post-5623385386262229592020-03-23T07:00:00.000-07:002020-03-23T07:37:51.580-07:00Total Body vs Bro Splits for Size and Strength<div style="text-align: justify;">
<span style="font-size: large;">You want the BEST program – we all do. If you are investing your valuable time into hitting the gym, you want to get the best results possible. How should you layout your weekly training plan? Should you be using a whole-body program or a bro split? Is one better for building strength verses muscle size? Thankfully, there have been a ton of studies on this topic over the past several years. Let’s look at what the latest research has to say about whole-body vs. bro splits. </span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTDw0mi2kzei8_rc-d9fT4FjiYp0izfQDyWPLvtTpzbj_ukST_OhQbF2wfcoKVbuh5C8PC8TERMW-qZI9amGGidTD10r7B0Gz10Dcy2tNA3a0U8C2VXnZC0hgbsXk41ZDQRLf1YwSU7Q0/s1600/Total+Body+vs+Split+pic.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="627" data-original-width="993" height="252" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTDw0mi2kzei8_rc-d9fT4FjiYp0izfQDyWPLvtTpzbj_ukST_OhQbF2wfcoKVbuh5C8PC8TERMW-qZI9amGGidTD10r7B0Gz10Dcy2tNA3a0U8C2VXnZC0hgbsXk41ZDQRLf1YwSU7Q0/s400/Total+Body+vs+Split+pic.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div style="text-align: justify;">
<span style="font-size: xx-small;"><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/@aloragriffiths?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #767676; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-align: start; text-decoration-skip-ink: auto; transition: color 0.1s ease-in-out 0s, opacity 0.1s ease-in-out 0s; white-space: nowrap;">Alora Griffiths</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/s/photos/weightlifting?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #767676; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-align: start; text-decoration-skip-ink: auto; transition: color 0.1s ease-in-out 0s, opacity 0.1s ease-in-out 0s; white-space: nowrap;">Unsplash</a>, <span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/@visualsbyroyalz?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #767676; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-align: start; text-decoration-skip-ink: auto; transition: color 0.1s ease-in-out 0s, opacity 0.1s ease-in-out 0s; white-space: nowrap;">Anastase Maragos</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/s/photos/weightlifter?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #767676; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-align: start; text-decoration-skip-ink: auto; transition: color 0.1s ease-in-out 0s, opacity 0.1s ease-in-out 0s; white-space: nowrap;">Unsplash</a></span></div>
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<a name='more'></a><b style="font-size: x-large;">Study reference: </b></div>
<div style="text-align: justify;">
Bartolomei, S., et al. (2020). A comparison between total body and split routine resistance training programs in trained men. Journal of Strength and Conditioning Research, March 10, 2020 - Volume Publish Ahead of Print - Issue - doi: 10.1519/JSC.0000000000003573.</div>
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<span style="font-size: large;">Now I’ll give you a quick summary of the training study. If you are not interested in this, feel free to skip down to the practical application section at the bottom (I won’t offended). </span></div>
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<b><span style="font-size: x-large;">Introduction</span></b></div>
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<span style="font-size: large;">Frequency can refer both to the number of training sessions per week as well as the number of times you train a particular muscle group per week. Total body training has been a popular method for training athletes and weightlifters. One argument for total body training is that it allows you to keep a higher training intensity. On the flip side, split routines allow more time for assistance exercises – which can help with strength development. Split routines are still very popular for bodybuilders.</span></div>
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<span style="font-size: large;">Previous research has looked at total body vs. split routines but did not account for all the training variables. For example, one <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Effects+of+different+volume-equated+resistance+training+loading+strategies+on+muscular+adaptations+in+well-trained+men.">study</a> used equal volume, did not use the same loads or rest intervals. Another <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Influence+of+Resistance+Training+Frequency+on+Muscular+Adaptations+in+Well-Trained+Men">study</a> used a relatively low volume compared to what is used in many gyms. Other studies (<a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Effect+of+short-term+equal-volume+resistance+training+with+different+workout+frequency+on+muscle+mass+and+strength+in+untrained+men+and+women">Study 1</a> and <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Higher+training+frequency+is+important+for+gaining+muscular+strength+under+volume-matched+training">Study 2</a>) used untrained subjects. As is always the case in research, each study helps to not only answer a question but also to generate more questions. </span></div>
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<b><span style="font-size: x-large;">Methods</span></b></div>
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<span style="font-size: large;">This study used 21 male subjects ranging in age from 18-35. Subjects have to have trained a minimum of 3x per week for 3 years and familiar with the exercises used in the study. They were drug-free and told to not take supplements during the study. The subjects randomly assigned to total body or split routine group and each group trained for 10 weeks. They used the same exercises and the same total number of reps. </span></div>
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<span style="font-size: large;">Here are the two training routines used in this study:</span></div>
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<div style="text-align: justify;">
<b><span style="font-size: large;">Total Body Routine:</span></b><br />
All exercises are done for 5 sets of 6 reps, 1 RIR, 2-minute rest between sets<br />
Note: RIR = repetitions in reserve. 1 RIR = stopping the set 1 rep short of failure<br />
<br />
<b>Monday</b><br />
Bench Press<br />
Parallel Squat<br />
Lat Machine<br />
Behind the Neck Shoulder Press<br />
Front Raises<br />
Barbell Biceps Curls<br />
<br />
<b>Tuesday</b><br />
Deadlift<br />
Military Press<br />
Prone Lateral Raises<br />
Lunges<br />
High Pull<br />
Skull Crusher<br />
Leg Extension<br />
<br />
<b>Thursday</b><br />
Deep Squat<br />
Incline Bench Press<br />
Pulley Row<br />
Lateral Raises<br />
Pull-Ups<br />
Scott-bar Biceps Curl<br />
Standing Calf Raises<br />
<br />
<b>Friday</b><br />
Reverse Barbell Rows<br />
Dumbbell Bench Press<br />
Stiff-Leg Deadlift<br />
Dumbbell Shoulder Press<br />
Leg Curl<br />
Triceps Extension<br />
<br />
<b><span style="font-size: large;">Split Routine</span></b><br />
All exercises are done for 5 sets of 6 reps, 1 RIR, 2-minute rest between sets<br />
Note: RIR = repetitions in reserve. 1 RIR = stopping the set 1 rep short of failure<br />
<br />
<b>Monday: Chest & Triceps</b><br />
Bench Press<br />
Inclined Bench Press<br />
Dumbbell Bench Press<br />
Triceps Extension<br />
Skull Crusher<br />
<br />
<b>Tuesday: Legs</b><br />
Parallel Squat<br />
Lunges<br />
Stiff-Leg Deadlift<br />
Leg Extension<br />
Leg Curl<br />
Deep Squat<br />
Standing Calf Raises<br />
<br />
<b>Thursday: Back</b><br />
Deadlift<br />
Reverse Barbell Row<br />
Prone Lateral Raises<br />
Lat Machine<br />
Pulley row<br />
Pull-Ups<br />
Barbell Biceps Curl<br />
Scott-Bar Biceps Curl<br />
<br />
<b>Friday: Shoulders</b><br />
Military Press<br />
High Pull<br />
Dumbbell Shoulder Press<br />
Behind the Neck Shoulder Press<br />
Lateral Raises<br />
Front Raises<br />
<div>
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<div style="text-align: justify;">
<b><span style="font-size: x-large;">Results</span></b></div>
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<span style="font-size: large;">Both groups got bigger and stronger. However, the total body group saw greater strength increases while the split routine group had better gains in muscle hypertrophy. </span></div>
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<span style="font-size: x-large;"><b>Critique</b></span></div>
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<span style="font-size: large;">The fact that this is an actual training study is great! If you are a trainer or a lifter, these are the studies that deserve your attention.</span></div>
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<span style="font-size: large;">While the subjects were not veteran lifters, they had a decent amount of experience and would definitely not be making newbie gains. </span></div>
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<span style="font-size: large;">As with most training studies, this one has a small number of subjects. I know it would be great if there were thousands of lifters in each group, but remember these studies are very hard and very expensive to do. However, we do see a similar trend to other studies on training frequency. </span></div>
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<span style="font-size: large;">10 weeks is a decent amount of time. However, it leaves us wondering if things would change with a longer study length.</span></div>
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<span style="font-size: large;">The researchers used self-reporting to determine if the subject were drug-free. While unlikely, it is possible that some subjects were using something since they were not drug testing.</span></div>
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<span style="font-size: large;">I really like how the researchers designed a study that tried to just look at frequency. They did a good job trying to match the other training variables: exercises, volume, sets, reps, and effort.</span></div>
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<span style="font-size: large;">Researchers used ultrasound to measure muscle size. This is more accurate than girth measurements. </span></div>
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<span style="font-size: large;">The before and after 1RM (1 repetition max) tests were done the day after the isokinetic and isometric tests. This means that the 1RM tests might be affected by fatigue from the previous day’s testing.</span></div>
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<span style="font-size: x-large;"><b>Practical Applications</b></span></div>
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<span style="font-size: large;">Okay, now let’s look at how this study can help you and your training.</span></div>
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<span style="font-size: large;">Many people (myself included) want to gain size and strength. While these goals are both great and are complementary goals, you should still know which one (size or strength) is the most important to you right now. </span></div>
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<span style="font-size: large;">If strength is more important, based on this research, you could consider using a total-body training program. Total body training may allow you to repeat the same exercise within your training week (not done in this study) which can help with neural gains. This is how Olympic-style Weightlifters train. Total body training also allows you to move onto different muscle groups and train them when fresh. </span></div>
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<span style="font-size: large;">Side note: a <a href="https://www.ncbi.nlm.nih.gov/pubmed/30076500">2018 meta-analysis</a> (a study of several studies on this topic) found that when the volume is equated, “…there is no significant effect of resistance training frequency on muscular strength gain.” This does still leave us with the question: is adding more frequency helpful if you are trying to do more volume? </span></div>
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<div style="text-align: justify;">
<span style="font-size: large;">Based on this research, if muscle hypertrophy is your number one goal, you may want to use a split routine. Split routines have higher metabolic stress because you are hammering one muscle group. Just be aware that split routines do not mean you have to train a muscle group only once per week. A <a href="https://www.ncbi.nlm.nih.gov/pubmed/27102172">2016 meta-analysis</a> that shows training a muscle group twice per week seems to be superior to once per week. This is where an <a href="http://www.andrewheming.com/2019/09/whole-body-vs-lowerupper-for-size.html">upper/lower split</a> might be your best option. </span><br />
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<span style="font-size: large;">Consistency remains of the most important “secrets” to success. If you prefer one style of training over another, do it!</span></div>
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<span style="font-size: large;">Don’t forget to factor in joint stress. In a 4x per week program (such as the one used in this study), you will stress your low back, shoulders, and elbows 4 times per week. Make sure you are using a training frequency that causes nagging joint pain. </span></div>
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<span style="font-size: large;">For long-term gains in size or strength, your ability to progressively add weight is very important. If a certain style of training works better for your load progression, it will likely give you better results.</span></div>
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<span style="font-size: large;">You don’t have to pick a side and stay there. If you like and find that both total body training and split routines work well for you, consider alternating back and forth between the two training styles every 1-3 months. </span></div>
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<span style="font-size: large;">Based on the available research to date, training load, volume, and effort seem to be more important than frequency. </span></div>
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<span style="font-size: large;">Although frequency is a practical way to get more volume</span></div>
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<span style="font-size: large;">See frequency is a continuum. You don’t have to choose between hitting a muscle group once a week or hitting it 4+ times a week. You can three times per week, twice a week, or once every five days. You could also try hitting a muscle once directly and once indirectly such as in a <a href="http://www.andrewheming.com/2012/06/king-of-split-routines.html">Movement Split</a>.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMuX42MUyMd23_AskjFaO74HincYkzz3g1Yce8I4QZ05rx1J_wRSWND1sxUfJVpU-gZBhsOCUSYdCyceS7xlKPdRIDzD17pgbtvyFJBu_OEZeIfwCLaLTNQ5VdxwCMAxas3195WF65owo/s1600/High+vs+Low+Frequency.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="839" data-original-width="711" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMuX42MUyMd23_AskjFaO74HincYkzz3g1Yce8I4QZ05rx1J_wRSWND1sxUfJVpU-gZBhsOCUSYdCyceS7xlKPdRIDzD17pgbtvyFJBu_OEZeIfwCLaLTNQ5VdxwCMAxas3195WF65owo/s400/High+vs+Low+Frequency.jpg" width="338" /></a></div>
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<span style="font-size: large;"><b>Related Articles</b></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><a href="http://www.andrewheming.com/2019/09/whole-body-vs-lowerupper-for-size.html">Whole Body vs. Lower/Upper for Size & Strength</a></span></div>
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<span style="font-size: large;"><a href="http://www.andrewheming.com/2018/06/build-more-muscle-with-more-training.html">Build More Muscle with More Training Frequency?</a></span></div>
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<a href="http://www.andrewheming.com/2015/07/whole-body-vs-split-routines-for-size.html"><span style="font-size: large;">Whole Body vs. Split Routines for Size and Strength</span></a></div>
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<a href="http://www.andrewheming.com/2015/05/is-high-frequency-best-way-to-build.html"><span style="font-size: large;">Is High Frequency the Best Way to Build Muscle?</span></a></div>
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<span style="font-size: large;">Click <a href="http://www.andrewheming.com/p/online-coaching.html">HERE </a>to build drug-free size and strength. </span></div>
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<span style="font-size: large;">Also, stay tuned as I’m getting closer to finishing and releasing my new book on building muscle for hardgainers… </span></div>
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Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com1tag:blogger.com,1999:blog-2616594468926025606.post-44268866328531701132020-03-16T10:00:00.000-07:002020-03-19T12:36:20.426-07:00The Truth about Volume and Muscle Hypertrophy<div style="text-align: justify;">
<span style="font-size: large;">So you want to pack on some muscle. What should you do? What is really important when trying to gain size? A few years ago, the hot topic in the research was frequency. People got all caught up in trying to hit a muscle with high frequency. Now the focus has shifted to volume. Today people are trying to pack more and more volume into their training week. Is this is a good idea? Will more volume help YOU build more muscle? Let’s see what the latest research has to say on the topic…</span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; font-size: 14px; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/@visualsbyroyalz?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #767676; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; font-size: 14px; text-align: start; text-decoration-skip-ink: auto; transition: color 0.1s ease-in-out 0s, opacity 0.1s ease-in-out 0s; white-space: nowrap;">Anastase Maragos</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; font-size: 14px; white-space: nowrap;"> on </span><a href="https://unsplash.com/s/photos/bodybuilder?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #767676; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; font-size: 14px; text-align: start; text-decoration-skip-ink: auto; transition: color 0.1s ease-in-out 0s, opacity 0.1s ease-in-out 0s; white-space: nowrap;">Unsplash</a></td></tr>
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<b style="font-size: x-large;">Study Reference</b></div>
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Scarpelli, M.C., et al. (2020). Muscle hypertrophy response is affected by previous resistance training volume in trained individuals. Journal of Strength and Conditioning Research: February 27, 2020 - Volume Publish Ahead of Print - Issue - doi: 10.1519/JSC.0000000000003558</div>
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<span style="font-size: x-large;"><b>Defining Volume</b></span></div>
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<span style="font-size: large;">Just so we are all on the same page, volume is the amount of work you are doing. Sometimes it is used to quantify everything (i.e. weight x reps x sets). Other times it will look at the total number hard sets (i.e. sets to or close to failure – not warm-up sets) for a muscle group per week. This study looks volume in terms of weekly hard sets for quads.</span></div>
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<b><span style="font-size: x-large;">Introduction</span></b></div>
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<span style="font-size: large;">Most studies simply start participants at a random training volume without taking into consideration the previous training volume. This result in a rapid jump in training volume might not be ideal. This study investigated whether is better to consider a subject’s previous training volume (and bump it up slightly) or to start at a high volume based on other research.</span></div>
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<b><span style="font-size: x-large;">Methods</span></b></div>
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<span style="font-size: large;">21 males started the study and 16 finished. Each subject had to have trained legs 2x per week for the last 2 years. (Given the fact that so few guys train legs at all let alone twice a week makes me wonder how the researchers were even able to get these many guys). All subjects were drug-free and injury-free. </span></div>
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<span style="font-size: large;">Each subject trained legs twice per week for 8 weeks. They did single-leg leg press and single-leg leg extensions for sets of 8-12 reps. Each set was taken to muscular failure. On one leg, subjects did a standardized number of sets (22 sets per week). On the other leg, the same subjects did an individualized protocol. For this leg, they did 1.2x the number of sets they had been doing for the past 2 weeks. </span></div>
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<b><span style="font-size: x-large;">Results</span></b></div>
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<span style="font-size: large;">Ten out of the 16 subjects had greater hypertrophy gains in the leg with the individual set protocol. Two of the subjects gained more from the standard (non-individualized) set protocol. Four of the subjects had similar gains in size between both legs. On average there was a 6.2% increase in leg size with the non-individualized approach and a 9.9% increase with the individualized approach.</span></div>
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<b><span style="font-size: x-large;">Critique</span></b></div>
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<span style="font-size: large;">It was cool to see the same subjects using a different training protocol with each leg. This helps to address the between-subject variability that you often see in studies where one person does one thing, and the other person does a different program. With this design, you have the same DNA exposed to two different training protocols. </span></div>
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<span style="font-size: large;">The great thing about this study is that it is an actual training study. This is always better than the traditional model we often see in exercise science research (e.g. do a set of leg extensions and take a blood sample). </span></div>
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<span style="font-size: large;">The downside of this study is that the number of subjects was low. Obviously, it would have been better to use more subjects. However, remember that training studies are very difficult and expensive to do. </span></div>
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<span style="font-size: large;">Eight weeks is a relatively short time. More time would be better, but again, is not always practical.</span></div>
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<span style="font-size: large;">It was great that every training session was supervised. This is hard and expensive to do but ensures consistency with effort and technique.</span></div>
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<span style="font-size: large;">Muscle size was assessed with ultrasound. This reduces the risk of measurement error compared to just using a tape measure.</span></div>
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<span style="font-size: large;">The subjects self-reported their previous training experience and training volume. This does leave room for error – especially if the subjects were not keeping accurate measures of their training. </span></div>
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<span style="font-size: large;">This study used experienced lifters. This is nice because almost anything works for beginners. </span></div>
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<span style="font-size: large;">This study used only male subjects. This begs the question: would the results have been different with female lifters?</span></div>
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<span style="font-size: large;">This study got subjects using a similar volume to what they were already using. This is significant considering that the subjects were experienced lifters. These lifters had likely already had intuitively figured out what volume worked best for them.</span></div>
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<b><span style="font-size: x-large;">Practical Applications</span></b></div>
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<span style="font-size: large;">How does this research help you?</span></div>
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<div style="text-align: justify;">
<span style="font-size: large;">Don’t look at volume as an “either-or” variable. This happens all the time in the fitness industry and it messes us up. You don’t just have the choice of very high or very low volume. Instead, see volume as a continuum. Realize that you have a large range of volume options that land between the two extremes. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQzK0URMOI4M1TjrPNJ688SItQdb4alB-_4o-K89j6HrT2QUXYOFwuFPuKbQKwyeCWjJW0Bx0l31dBUW0bga8Bqq3VGNBufGxBE94e1NwNVfkbmy5YvtL5YHmKiqflrHS6MkEj_-8eedg/s1600/Volume+for+Hypertrophy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="736" data-original-width="751" height="391" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQzK0URMOI4M1TjrPNJ688SItQdb4alB-_4o-K89j6HrT2QUXYOFwuFPuKbQKwyeCWjJW0Bx0l31dBUW0bga8Bqq3VGNBufGxBE94e1NwNVfkbmy5YvtL5YHmKiqflrHS6MkEj_-8eedg/s400/Volume+for+Hypertrophy.jpg" width="400" /></a></div>
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<span style="font-size: large;">Always out-recover your training. If you want to experiment with higher volume training, go for it! However, be smart about when you do it. Too many people make the mistake of thinking that extra volume means just squeezing in an extra 10 minutes per training session or an extra session per week. Often this fails to work, because most people fail to also increase their recovery. As a result, they burn out and think that high volume training is useless. If you want to try increasing your training volume, you need more time to sleep, more time to cook food, eat food (and wash dishes), and more time to relax. If you don’t have this time, then adding more volume will not work. </span></div>
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<span style="font-size: large;">If you are making progress, don’t mess with it. If you are getting stronger, but not getting bigger, you could experiment with increasing your volume. However, don’t drastically increase your training volume. A large increase in volume will often be too much for the body to handle. If you want to increase volume, start slow and gradually build it up. </span></div>
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<span style="font-size: large;">Don’t let the peaking effect fool you into thinking you are a low volume person. Back in the ’70s when Arthur Jones hit the scene with his low-volume training dogma, he fooled a lot of people into thinking they were low volume guys. At that time, Arnold was popular and so everyone trained like him – very high volume. When people tried Arthur’s approach, they make rapid gains in strength & size. Was this because his approach was superior? In reality, what he demonstrated was the peaking effect. If you train with high volume and then all of a sudden drop the volume, your body recovers and your get short-term spike in strength and hypertrophy. Like a sugar rush, it is fun while it lasts, but it doesn’t last long. </span></div>
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<span style="font-size: large;">Don’t forget about drugs. As a lifetime drug-free lifter who works with drug-free clients and athletes, I know how hard it is to build muscle without drugs. I also know how much of the information out there about building muscle is from people who use performance-enhancing drugs. Most people are aware that drugs allow you to do a lot more volume and still grow muscle. However, drugs also allow a lifter to get away with less volume. If you are a drug-free, you need to be careful with your training and with your nutrition. You have a smaller range to work with between too little and too much volume.</span></div>
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<span style="font-size: large;">Related posts for drug-free lifters: </span></div>
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<span style="font-size: large;"><a href="http://www.andrewheming.com/2015/03/building-natural-vs-drug-assisted-muscle.html">Building Natural vs Drug Assisted Muscle</a></span></div>
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<span style="font-size: large;"><a href="http://www.andrewheming.com/2018/08/nutrition-for-drug-free-lifters.html">Nutrition for Drug-Free Lifters</a></span></div>
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<span style="font-size: large;"><a href="http://www.andrewheming.com/2018/03/the-truth-about-hormones-and-muscle.html">The Truth About Hormones and Muscle Building</a></span></div>
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<span style="font-size: large;"><a href="http://www.andrewheming.com/2017/11/6-completely-overlooked-reasons-not-to.html">6 Completely Overlooked Reasons Not to Take Steroids</a></span></div>
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<span style="font-size: large;">Don’t lose sight of progression. This is the most important thing for muscle gain. When you approach the topic of volume, consider it in light of progression. If your volume is too high, it will be difficult to progressively adding weight to the bar. However, if your volume is too low, you will peak and then quickly hit a plateau. Your optimal muscle-building volume is the amount of volume that allows you to make steady gains in performance for a moderate number of reps. </span></div>
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<span style="font-size: large;">Don’t forget to vary volume over time. If you have times when you can recover well, you can experiment with doing more volume. However, you will need to deload with a lower volume week every month or two to recover and grow from your volume. If you have busier times of the year, these are great times for a lower volume phase. In addition, as Dr. Mike Israetel points out, lower volume phases are important to re-sensitive your body volume training. </span></div>
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<span style="font-size: large;">Don’t let research findings, training trends or “experts” detract you from what you already know about what works for you. I’ve made this mistake countless times in my training life. I’m going along, making great progress and then I mess it all up because some “expert” said I should do it a different way. </span></div>
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<span style="font-size: large;">Keep accurate records. Training logs, body weight, girth measures, and food journals help you keep track of what is going on. If you are diligent in logging, you are off to a great start in being able to find out what works for you.</span></div>
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<span style="font-size: large;">Stop, think and reflect. In this information age, we can get so caught up in learning new information that we forget to stop, think and reflect. Don’t make this mistake. Look both at times when you have had success, as well as times when you didn’t grow any muscle. What were you doing or not doing at those times? Without the reflection time, you miss out on what your body is trying to tell you about how it responds to training. </span></div>
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<span style="font-size: large;">More on volume and building muscle:</span></div>
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<a href="http://www.andrewheming.com/2017/11/build-muscle-with-german-volume-training.html"><span style="font-size: large;">Build Muscle with German Volume Training?</span></a></div>
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<a href="http://www.andrewheming.com/2018/02/30-scientifically-supported-ways-to.html"><span style="font-size: large;">30 Scientifically Supported Ways to Build More Muscle</span></a></div>
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<span style="font-size: large;"><a href="http://www.jmaxfitness.com/blog/low-volume-muscle-building-the-key-to-explosive-muscle-growth/">Low Volume Muscle Building: The Key to Explosive Muscle Growth? </a>(this is a guest post I did for JMAX fitness)</span></div>
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<span style="font-size: large;">Click <a href="http://www.andrewheming.com/p/online-coaching.html">HERE</a> to get started with building drug-free size and strength. </span></div>
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<span style="font-size: large;">Also, stay tuned as I’m getting closer to finishing and releasing my new book on building muscle for hardgainers… </span></div>
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Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com0tag:blogger.com,1999:blog-2616594468926025606.post-56353969354214788642019-09-16T07:00:00.000-07:002020-03-16T09:32:22.054-07:00Whole Body vs. Lower/Upper for Size & Strength<div style="text-align: justify;">
<span style="font-size: large;">You want to get stronger and pack on some lean muscle. In your search for the best way of building muscle, you come across the raging debate over whole-body routines vs. split routines. Should you split things up like you see the other big guys at your gym doing? Or, should you follow the “experts” who claim that whole-body, high-frequency training is best? Let’s see what the latest research on that topic has to say.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidO3UVbNYBD41cJ1n800TqWVXAxzcYI6nB2aVZn1c4_JzrLRNejwfH_l1Dq2AizAQRzLfvWzWG1d3WHyKVjJqp6sacYx3_WBw6RBqGnUbsbmJzjsBqXXW9QjuL_nVGkl3ZYAJaARKSLsU/s1600/Whole+body+vs+lower+upper+split.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="575" data-original-width="973" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidO3UVbNYBD41cJ1n800TqWVXAxzcYI6nB2aVZn1c4_JzrLRNejwfH_l1Dq2AizAQRzLfvWzWG1d3WHyKVjJqp6sacYx3_WBw6RBqGnUbsbmJzjsBqXXW9QjuL_nVGkl3ZYAJaARKSLsU/s400/Whole+body+vs+lower+upper+split.jpg" width="400" /></a></div>
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<b>Study Reference:</b> </div>
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Thiago, L, et. al. (2019). Similar muscular adaptations in resistance training performed two versus three days per week. Journal of Human Kinetics, 68, 135-143, DOI: 10.2478/hukin-2019-0062.</div>
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<b><span style="font-size: x-large;">Introduction</span></b></div>
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<span style="font-size: large;">The previous research measuring muscle protein synthesis would suggest you want to use high frequency to build muscle. Higher frequency is also thought to be better for motor learning and thus strength gains. If you look at the overall trend from training studies, you find that training a muscle group twice a week is better than one. Because most studies compare training a muscle one time per week to train a muscle 3 or more times per week, researchers from this study wanted to investigate training a muscle group 2 times per week vs. 3 times per week. </span></div>
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<b><span style="font-size: x-large;">Methods</span></b></div>
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<span style="font-size: large;">The study was done with 28 males with a minimum of 1 year of consistent training experience. All of the subjects used the bench press and squat in their training. Half the group did a whole-body routine 3 times per week, while the other half used a lower/upper split training each muscle group twice per week. Both groups did the same exercises and the same total weekly training volume. The study lasted for 10 weeks. Here is what each training program looked like: </span></div>
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<b><span style="font-size: large;">Whole Body Routine</span></b></div>
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<i><b><span style="font-size: large;">Days 1, 2 & 3:</span></b></i></div>
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<span style="font-size: large;">Smith machine squat: 4 sets</span></div>
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<span style="font-size: large;">Leg press: 4 sets</span></div>
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<span style="font-size: large;">Leg extension: 4 sets</span></div>
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<span style="font-size: large;">Bench press: 4 sets</span></div>
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<span style="font-size: large;">Lat pulldown: 4 sets</span></div>
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<span style="font-size: large;">Triceps pushdown: 4 sets</span></div>
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<span style="font-size: large;">Biceps curl: 4 sets</span></div>
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<span style="font-size: large;"><b>Lower/Upper Split Routine</b></span></div>
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<b><i><span style="font-size: large;">Lower Body Days 1 & 3:</span></i></b></div>
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<span style="font-size: large;">Smith machine squat: 6 sets</span></div>
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<span style="font-size: large;">Leg press: 6 sets</span></div>
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<span style="font-size: large;">Leg extension: 6 sets</span></div>
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<span style="font-size: large;"><i><b>Upper Body Days 2 & 4:</b></i> </span></div>
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<span style="font-size: large;">Bench press: 6 sets</span></div>
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<span style="font-size: large;">Lat pulldown: 6 sets</span></div>
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<span style="font-size: large;">Triceps pushdown: 6 sets</span></div>
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<span style="font-size: large;">Biceps curl: 6 sets</span></div>
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<span style="font-size: large;">The other training variables remained the same: 8-12 reps to concentric failure, 90 seconds rest between sets, tempo: 2 seconds up, 2 seconds down. Loads were increased by 2.5% when subjects could get 12 reps and decreased by 2.5% when subjects could not get 8 reps. </span><br />
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<i>Note: I'm just sharing the training program used in this study. While it worked, I would change some things around. I'm not recommending you follow this exact routine. </i></div>
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<b><span style="font-size: x-large;">Results</span></b></div>
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<span style="font-size: large;">The results of this study showed that both the whole body routine and the upper/lower split worked. Both groups gained size and strength. However, in each of the variables that the researchers measured, the results for both size and strength were superior in the lower/upper split group. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHpF6o3dDGMnGXF9g7dL_PCsWLbh0JaJ5xSvvlBzWsz6WtLQnUpvbfFmK94x4Ib9PZl29fIY4xw35yxm2wQtQJ3HmDZq4mIIyBFJpIkKifYV_OcYibtsDf3FAuQkX6SMA0-K0kCI2u7oE/s1600/biceps+curl.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHpF6o3dDGMnGXF9g7dL_PCsWLbh0JaJ5xSvvlBzWsz6WtLQnUpvbfFmK94x4Ib9PZl29fIY4xw35yxm2wQtQJ3HmDZq4mIIyBFJpIkKifYV_OcYibtsDf3FAuQkX6SMA0-K0kCI2u7oE/s400/biceps+curl.jpg" width="400" /></a></div>
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<b><span style="font-size: x-large;">Critique</span></b></div>
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<span style="font-size: large;">I love that this was an actual training study. These are harder to do, but so much more important for those of us who care about getting the best possible real-world results! </span></div>
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<span style="font-size: large;">Too many studies use untrained subjects. The problem with that is that anything works for someone during the newbie phase. While the subjects were not veteran lifters, it is nice that this wasn’t their first time under a barbell. </span></div>
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<span style="font-size: large;">As with most good training frequency studies, they used equal volume. This is important so you can isolate the variable of training frequency. An important thing to remember is that splitting up your routine can allow you to do more volume. If you are able to add even more volume (without exceeding your recovery ability), this may further increase the results that the split group attained. </span></div>
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<span style="font-size: large;">One potential downside to this study is that there were only 28 subjects. The study did start with 36 subjects, but 4 dropped out from each group (non-training related). While this study would ultimately have a lot more power if it was done with more subjects per group, this is not always possible when conducting a training study. </span></div>
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<span style="font-size: large;">10 weeks is not a long time. This always leaves us wondering if the results would have been different in the long-run. However, again due to the challenges of implementing a well-designed training study, you can’t be too picky. Maybe this study will inspire other researchers to replicate it with more subjects and longer training time.</span></div>
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<span style="font-size: large;">What about women? With all male subjects, this leaves us the question: would there be a difference if the subjects were female? I know from my coaching experience while split routines do work for women, many ladies seem to like and do better with whole-body routines. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGT2j6gz4ugv2rSVzFf0pWsHER9aGcM9Pnfo-ergIk1Cc4dutAHuimPOpVypTCM88ZPMtABR-AP0bsOzfAYvmT7Y0yXA1SIoCqsSFGgvMbnxQ1MbdrcN0gjn-jbzbjmrgSM_mx_33alW4/s1600/Musclar+man.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="967" data-original-width="1600" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGT2j6gz4ugv2rSVzFf0pWsHER9aGcM9Pnfo-ergIk1Cc4dutAHuimPOpVypTCM88ZPMtABR-AP0bsOzfAYvmT7Y0yXA1SIoCqsSFGgvMbnxQ1MbdrcN0gjn-jbzbjmrgSM_mx_33alW4/s400/Musclar+man.jpg" width="400" /></a></div>
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<b><span style="font-size: x-large;">Practical Applications</span></b></div>
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<span style="font-size: large;">Many of the proponents of high-frequency training have used protein synthesis studies to support their claims. While these studies shed light into the mechanisms behind muscle growth, they don’t necessarily show what really counts – RESULTS! If you want a scientific basis for your training or you are a trainer who wants to use evidence-based practice, use actual training studies to guide you. </span></div>
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<span style="font-size: large;">Consider how many days you can train. If you can only train 3 times per week, you might get better results on a whole-body routine. You should also consider how long you can train. You may find that 4, shorter training sessions is more practical for your schedule than 3, longer sessions. </span></div>
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<span style="font-size: large;">This study was done on trained lifters. If you are a beginner, you may still want to start on a whole-body routine done 3x per week. Beginners have a limited ability to build muscle because they lack strength and skill. By doing the same exercises three days a week, you get 3 opportunities to practice each lift. In addition, during the beginning phase of training, it is easy to progress your exercises. As a result, training more often can help you gain the strength and skill you need to maximize your gains with a higher-volume upper/lower program.</span></div>
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<span style="font-size: large;">The overall trend we see in the research is that training a muscle group more than once per week seems to be a good idea. However, once you are getting more than once a week, you probably don’t need to worry about trying to get even more frequency. Instead, focus on things that are even more important such as exercise selection, proper form, progression, and sufficient volume.</span></div>
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<span style="font-size: large;">Always remember that research in this area is not cutting edge. As a coach, I’ve used lower/upper splits for over 20 years. It is also the type of split that I have used the most for my own training. I know lower/upper splits work and I would have continued to use them even if this study was not done. I would even continue to use them if the study had shown the opposite results. Why? Because while I appreciate good research studies like this one, I know from trying whole-body routines countless times over the years that I personally do better with some type of split. Remember, always track your training sessions, regularly measure your progress, and continually reflect on what is and is not working. Learn from research and other experts, but ultimately you need to do what works best for YOU!</span></div>
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<b><span style="font-size: x-large;">More muscle-building info:</span></b></div>
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<a href="http://www.andrewheming.com/2018/02/30-scientifically-supported-ways-to.html" style="font-size: x-large;">30 Scientifically Supported Ways to Build More Muscle</a></div>
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<a href="http://www.andrewheming.com/2015/03/building-natural-vs-drug-assisted-muscle.html" style="font-size: x-large;">Building Natural vs Drug Assisted Muscle</a></div>
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<span style="font-size: large;"><a href="http://www.andrewheming.com/2019/01/8-primers-for-explosive-muscle-growth.html">8 Primers for Explosive Muscle Growth</a></span></div>
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<a href="http://www.andrewheming.com/2018/06/build-more-muscle-with-more-training.html" style="font-size: x-large;">Build More Muscle with More Training Frequency?</a></div>
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<a href="http://www.andrewheming.com/2018/03/the-truth-about-hormones-and-muscle.html" style="font-size: x-large;">The Truth About Hormones and Muscle Building</a></div>
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<a href="http://www.andrewheming.com/2016/07/5-keys-to-personalizing-muscle-building.html" style="font-size: x-large;">5 Keys to Personalizing a Muscle Building Program</a></div>
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Andrew Heminghttp://www.blogger.com/profile/18445036529230026388noreply@blogger.com5tag:blogger.com,1999:blog-2616594468926025606.post-41962560450824429392019-06-10T07:00:00.000-07:002019-06-10T07:00:08.194-07:00The Truth About “Dangerous” Exercises<div style="text-align: justify;">
<span style="font-size: large;">You want to get strong, lean and jacked. You train hard and read everything you can to help you reach your goals. Along your journey, you find varying opinions on the safety of certain exercises. Some tell you to just shut up and train. Others claim that there are certain exercises you should never do. Then there are those who have a problem with every productive exercise ever invented. So who is right? Who cares! Here is what YOU need to know so you can reach your goals without destroying your body. </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD9fxz77BxgTuWroyNNFct_ieA3CRPoEY_WeC1kiWAiFOPbVoDYd0hip4nOHUXfqmsBJIxkpGfdLgr5c8myXBkPnedPMj8o9QQA15_IHpkqz78sD93hu_Z408RcDZZKCCfVnszxWPYTmA/s1600/behind+the+neck+pull+up.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1067" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD9fxz77BxgTuWroyNNFct_ieA3CRPoEY_WeC1kiWAiFOPbVoDYd0hip4nOHUXfqmsBJIxkpGfdLgr5c8myXBkPnedPMj8o9QQA15_IHpkqz78sD93hu_Z408RcDZZKCCfVnszxWPYTmA/s400/behind+the+neck+pull+up.jpg" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@echaparro?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; font-size: 14px; text-align: start; text-decoration-skip-ink: auto; transition: color 0.2s ease-in-out 0s, opacity 0.2s ease-in-out 0s; white-space: nowrap;">Edgar Chaparro</a><span style="background-color: whitesmoke; color: #111111; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; font-size: 14px; text-align: start; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/weight-training?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; font-size: 14px; text-align: start; text-decoration-skip-ink: auto; transition: color 0.2s ease-in-out 0s, opacity 0.2s ease-in-out 0s; white-space: nowrap;">Unsplash</a></td></tr>
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<b><span style="font-size: x-large;">1. Put things in perspective </span></b></div>
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<span style="font-size: large;">When you compare all weight-training sports to team sports, your risk of injury is pretty low (1). Your training risk will vary depending on your style of lifting. For example, when comparing different strength sports, research shows bodybuilding has the lowest injury rates (0.24-1 per 1000 hours) while strongman and highland games and have the highest rates of injuries (4.5-6.1 per 1000 hours and 7.5 injuries per 1000 hours respectively) (1). Even competitive weightlifting has only 2.4-3.3 injuries per 1000 hours and powerlifting has 1-4.4 injuries per 1000 hours (2). The reality is that there is always risks. The ironic thing is that we expect them to happen in competitive sport and yet are shocked when they happen in lifting. </span></div>
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<b><span style="font-size: x-large;">2. Choose YOUR path</span></b></div>
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<span style="font-size: large;">Some lifters put it all on the line to achieve their goal. They will do whatever it takes, inject whatever takes and live with whatever the consequences it takes to reach the goal of a world record or to win a prestigious title. Others just want to build muscle, get stronger and feel great for a lifetime. These are two very different paths that each have pros and cons. Make the choice, own it and train on YOUR terms. </span></div>
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<b><span style="font-size: x-large;">3. Know where the expert or “expert” is coming from</span></b></div>
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<span style="font-size: large;">Don’t just blindly listen to experts when they tell you that a certain exercise is bad or dangerous. Instead, consider where the expert is coming from and how that might influence his/her opinion. Here are some examples:</span></div>
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<span style="font-size: large;"><b><i>Great Lifters:</i></b></span></div>
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<span style="font-size: large;">Great lifters can offer a ton of valuable training information. However, you have to remember that a lifter’s opinions on good and bad exercises are based on his/her personal experience. If a lifter has done a “dangerous” exercise for the last 20 years without a problem, he/she will dismiss warnings not to do that exercise. It is also unlikely that someone became a good lifter without having better than average resiliency. </span></div>
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<span style="font-size: large;"><b><i>Bad Lifters: </i></b></span></div>
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<span style="font-size: large;">Bad lifters love to make excuses. If they can’t do a popular lift well, they will demonize the lift and try to convince as many other people as they can not to do the lift. Don’t listen to bad lifters. </span></div>
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<span style="font-size: large;"><b><i>Various Health Practitioners:</i></b></span></div>
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<span style="font-size: large;">Most doctors, chiropractors, and physical therapists are not training experts. Those are, have educated themselves, gained experience and spent considerable time under a barbell. Many practitioners base their opinions on exercise safety from the opinion of colleagues and clinical observation. For example, if a practitioner sees a lot of patients who injured their low back injuries from deadlifts, he/she may start telling people that deadlifts are bad for your back. However, if you have spent some time in a weight room, you know that a good-looking deadlift is a rarity. The problem is not the exercise, but rather that most people do ugly deadlifts. </span></div>
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<span style="font-size: large;"><i><b>Note:</b> if a qualified health practitioner tells you not to do an exercise right now because of an injury – please listen. </i></span></div>
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<span style="font-size: large;"><b><i>Athlete Strength Coaches:</i></b></span></div>
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<span style="font-size: large;">Strength coaches have huge pressure to deliver results fast. However, the fastest way for a strength coach to get fired is to get elite athletes hurt in the weight room or to see a spike in team injury stats. In addition, sports already place a ton of stress on an athlete’s body. As a result, strength coaches favor highly effective, but lower-risk exercises.</span></div>
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<span style="font-size: large;"><b><i>Lifting Coaches:</i></b> </span></div>
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<span style="font-size: large;">For coaches and trainers that work with powerlifters, bodybuilders, CrossFit, strongmen, and Olympic-style weightlifters, training in the sport. These coaches and athletes are often willing to push the risk level further. In addition, they tend to work with people who are naturally more resilient than your average Joe.</span></div>
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<span style="font-size: large;"><b><i>Everyone:</i></b></span></div>
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<span style="font-size: large;">We are all naturally biased against exercises that have caused problems for us.</span></div>
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<b><span style="font-size: x-large;">4. Find Your Spot on the Genetic Resiliency Continuum </span></b></div>
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<span style="font-size: large;">Some people are built like tanks. They can do rounded back deadlifts, behind-the-neck presses, upright rows, bench press to the neck, sloppy bent-over rows and bounce their butt off the floor on every squat rep without getting hurt. Others can’t touch a barbell without getting hurt. Between these two extremes is a continuum and you have to find where you are on the continuum. Here are some considerations to help you:</span></div>
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<span style="font-size: large;"><b><i>Skeletal thickness: </i></b></span></div>
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<span style="font-size: large;">If you have big, thick joints, they will likely be able to take more of a pounding than if you have smaller joints.</span></div>
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<span style="font-size: large;"><b><i>Limb length: </i></b></span></div>
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<span style="font-size: large;">If you have longer limbs, your joints will move through a greater range of motion and in an attempt to get what we often refer to as “full range of motion” actually exceed their natural range. In addition, longer limbs mean longer levers. Combine long limbs with small joints and you have more stress concentrated into a smaller area. </span></div>
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<span style="font-size: large;"><b><i>Joint structure:</i></b></span></div>
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<span style="font-size: large;">You joint structure can have a significant impact on your ability to do certain exercises. This can include things like acromion types which affect your ability to press overhead. It could also include your pelvic structure and the femoral angle of the neck of your femur which impacts how deep you can squat. </span></div>
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<span style="font-size: large;">Does this mean I need to go get X-rays? No. (However, if you have ever had an X-ray to either of these areas, you could ask your doctor if you could have a peak). What it means is that you should stop looking at what others are capable of doing and focus on what you can do. This is not an excuse to be lazy or to neglect proper mobility work and corrective exercises. Instead, you need to honestly reflect on what is and isn’t working for you. </span></div>
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<span style="font-size: large;">If you have a fluid lockout, love pressing big weights overhead and can do so without pain during or after, you may be very structurally suited to this movement. In this case, enjoy. If on the other hand, this is causing pain and feels unnatural, consider pressing with an angled barbell or on a high incline. The same applies to squats. If deep squats feel great and you are doing them well, enjoy. If not, modify your stance and depth to what suits your structure and allows you to squat without pain. </span></div>
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<span style="font-size: large;"><b><i>Nervous system efficiency and fiber type dominance: </i></b></span></div>
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<span style="font-size: large;">If you have a really efficient nervous system and are a fast-twitch freak, you may also find yourself getting injured more easily. I first learned about this from Mike Boyle and have seen it in my own athletes. It is as if some people just have too much horse-power to safely handle. If this is you, be extra careful.</span></div>
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<b><span style="font-size: x-large;">5. Consider past and current health issues</span></b></div>
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<span style="font-size: large;">If you have beat up areas of your body in the past, you may want to play it safe in these areas. You also want to rule out current health issues. If you have (or had) an orthopedic health problem, even great exercises done with great form can still cause problems. </span></div>
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<b><span style="font-size: x-large;">6. Consider out-of-gym stress </span></b><span style="font-size: large;"> </span></div>
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<span style="font-size: large;">Like mileage on a car, stress accumulates in your body. Look back on your life up until this point. What jobs have you had? What sports have you played? What joints have taken a beating? What about now? The more you stress certain joints outside the gym, you more you will want to play it safe with those joints inside the gym. </span></div>
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<span style="font-size: large;">For example, compare a bodybuilder to a basketball player. The bodybuilder places virtually no stress on his knees outside the gym. As a result, he can handle exercises that are more stressful on the knees such as hack squats and leg extensions to isolate his quads. The knees of a basketball player have already taken a beating from lot of jumping and pounding up and down the court. As a result, he may need to stay with more knee-friendly exercises such as box squats and reverse lunges. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPzOQ6lvZos-szzLSw-PVrOLHbV24AqnngQPY8jzsHmGh5R3zP5ThK5QveJSHsR-Q9FyPMUlH32ngmfZsBPFcUoDd2r_3IZMtHLOabG8AKeKgE7Psp1eP6_owdci6EiHke-Xn-YDwXCTs/s1600/basketball+dunk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1140" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPzOQ6lvZos-szzLSw-PVrOLHbV24AqnngQPY8jzsHmGh5R3zP5ThK5QveJSHsR-Q9FyPMUlH32ngmfZsBPFcUoDd2r_3IZMtHLOabG8AKeKgE7Psp1eP6_owdci6EiHke-Xn-YDwXCTs/s400/basketball+dunk.jpg" width="285" /></a></div>
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<b><span style="font-size: x-large;">7. Truly learn proper technique</span></b></div>
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<span style="font-size: large;">All great exercises have some element of risk. Your form will literally make or break you on these exercises. Take Olympic-style weightlifting for example. With the high-speed reps and extreme joint positions, many would view it as high risk. However, research shows the opposite. Injuries per 100 participation hours in Olympic-style weightlifting are 0.0017. That is lower regular weight training (0.0035) and over 3600x lower than child soccer (6.2 per 100 hours). (3). </span></div>
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<span style="font-size: large;">If you are serious about reaching your goals, invest the time to get your form right. Film yourself and have a look at your form. If it looks ugly, clean it up. Check your ego at the door. Earn the right to lift the big weights by first learning proper form with the lighter weights. If you need help, get some <a href="http://www.andrewheming.com/p/online-coaching.html">coaching</a>. </span></div>
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<b><span style="font-size: x-large;">8. Factor in your foundation</span></b></div>
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<span style="font-size: large;">Think back to your childhood and teen years. Did you grow up playing outside, building forts, climbing trees, playing a variety of sports for fun and wrestling with your friends? Have you lived on your feet and done manual labor? If so, you have a great foundation for enjoying the benefits of hardcore training with less risk. Note: this is the foundation that most of the old-time lifters had.</span></div>
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<span style="font-size: large;">However, what if the above description doesn’t fit you at all? What if you grew up playing video games? What if your only physical activity consisted of specializing in one organized sport from a very young age? What if your work has you sitting at a desk slumped over a computer and smartphone? If what I just described is your past, don’t start demonizing exercises, instead, deal with the real problem. Here are some practical solutions: </span></div>
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<ul>
<li><span style="font-size: large;">Get a standing desk</span></li>
<li><span style="font-size: large;">Use your breaks at work to do some corrective exercises</span></li>
<li><span style="font-size: large;">Look for active things to do during your leisure time </span></li>
<li><span style="font-size: large;">Spend a few blocks of training emphasizing the muscles you can’t see in the mirror</span></li>
<li><span style="font-size: large;">Stretch your chest between sets of back work and your hip flexors between sets of glute & hamstring work</span></li>
<li><span style="font-size: large;">Use your warm-ups to work on corrective exercises</span></li>
<li><span style="font-size: large;">Don’t do movements you can’t do. For example, if you are a dysfunctional mess and can’t squat, use other exercises such as lunges to train your legs while you fix your squatting mechanics.</span></li>
<li><span style="font-size: large;">Replace some screen time on your off-days with functional movements such as rolling, crawling and climbing</span></li>
<li><span style="font-size: large;">Consider taking a basic gymnastics class</span></li>
<li><span style="font-size: large;">Use various loaded carries and sled work as workout finishers to build work capacity</span></li>
<li><span style="font-size: large;">At least for now, start with lower-risk exercises…</span></li>
</ul>
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<b><span style="font-size: x-large;">9. Replace higher-risk exercises with moderate or lower-risk exercises as needed </span></b></div>
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<span style="font-size: large;">Now, based on all the factors we have just gone over, it is time to choose. Exercises will come in moderate, higher and lower risk variations. </span></div>
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<span style="font-size: large;"><b><i>Moderate risk exercises</i></b></span></div>
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<span style="font-size: large;">Remember that every effective exercise comes with some risk. If you want to completely eliminate your chance of injury in the weight room stay on the couch (but then you pretty much guarantee you will die of a heart attack). With proper technique, an appropriate structure, good joint health, no excessive work/sports stress or movement dysfunctions, you will likely enjoy a lot of benefits with a low risk of injury. Examples of moderate-risk exercises include: </span></div>
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<span style="font-size: large;"><b>Squat:</b> Back Squats</span></div>
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<span style="font-size: large;"><b>Hinge:</b> </span><span style="font-size: large;">Deadlift</span></div>
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<span style="font-size: large;"><b>Vertical Push: </b>Press (i.e. standing barbell press)</span></div>
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<span style="font-size: large;"><b>Vertical Pull:</b> Pull-Up/chin-up/pulldown</span></div>
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<span style="font-size: large;"><b>Horizontal Push:</b> Bench press</span></div>
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<span style="font-size: large;"><b>Horizontal Pull:</b> Bent over-rows </span></div>
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<span style="font-size: large;"><b><i>Higher-risk exercises</i></b></span></div>
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<span style="font-size: large;">Higher risk does not mean that they are evil and should be outlawed from every gym. Talk to enough lifters and you find compelling evidence that many people have done them without injury. These exercises have been used successfully to target specific areas. While they have caused injury for some, they have helped bodybuilders become champions and lifters set world records. They may help you, or they may hurt you. Some examples of higher-risk exercises include: </span></div>
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<span style="font-size: large;"><b>Squat: </b></span><span style="font-size: large;">Hack squats, rock-bottom </span><span style="font-size: large;">squats, l</span><span style="font-size: large;">ow bar squats</span></div>
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<span style="font-size: large;"><b>Hinge: </b>De</span><span style="font-size: large;">ficit, s</span><span style="font-size: large;">tiff-legged, and r</span><span style="font-size: large;">ounded back deadlifts</span></div>
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<span style="font-size: large;"><b>Vertical Push: </b></span><span style="font-size: large;">Behind the Neck Press</span></div>
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<span style="font-size: large;"><b>Vertical Pull: </b></span><span style="font-size: large;">Behind the neck pull-ups/downs, kipping pull-ups</span></div>
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<span style="font-size: large;"><b>Horizontal Push: </b></span><span style="font-size: large;">Bench Press to Neck, cambered bar bench press</span></div>
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<span style="font-size: large;"><b>Horizontal Pull: </b></span><span style="font-size: large;">Bent-over rows with lots of body “English”</span></div>
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<b style="font-size: x-large;"><i>Lower risk exercises</i></b></div>
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<span style="font-size: large;">Because of all the variables we discussed above, there can be times when want to replace high and even moderate risk exercises with lower-risk variations. These often take stress off your spine, shoulders and knees, which research shows are the most common sites for lifting injuries (2). However, done correctly they can still provide a power muscle stimulus. </span></div>
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<span style="font-size: large;"><b>Squat: </b></span><span style="font-size: large;">Front, </span><span style="font-size: large;">Zercher, s</span><span style="font-size: large;">afety squat bar, lunges/split squats</span></div>
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<span style="font-size: large;"><b>Hinge: </b></span><span style="font-size: large;">Trap bar, r</span><span style="font-size: large;">ack/block, and </span><span style="font-size: large;">Romanian deadlift, h</span><span style="font-size: large;">ip thrust</span></div>
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<span style="font-size: large;"><b>Vertical Push: </b></span><span style="font-size: large;">High incline, a</span><span style="font-size: large;">ngled barbell, and dumbbell presses</span></div>
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<span style="font-size: large;"><b>Vertical Pull: </b></span><span style="font-size: large;">Neutral grip pull-ups/downs, ring pull-ups/chin-ups</span></div>
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<span style="font-size: large;"><b>Horizontal Push: </b></span><span style="font-size: large;">Moderate-grip, floor, l</span><span style="font-size: large;">ow-incline, and dumbbell bench press, push-ups</span></div>
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<span style="font-size: large;"><b>Horizontal Pull: </b></span><span style="font-size: large;">Seated cable, i</span><span style="font-size: large;">nverted, and c</span><span style="font-size: large;">hest-supported rows</span></div>
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<span style="font-size: large;"><i>Note: if you are unfamiliar with any of these exercises or want to learn more about how to do them, you can find them on my <a href="https://www.youtube.com/HemingTraining">YouTube channel</a>.</i></span></div>
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<span style="font-size: large;">Many of these lower-risk exercises have research-supported benefits as well. Here are some examples: </span></div>
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<ul>
<li><span style="font-size: large;">Front Squats have been shown to hit your quads (Vastus Medialis in this study) harder than back squats (4). They also reduce spine compression and may even be easier on your knees (5). </span></li>
<li><span style="font-size: large;">Safety Squat Bar Squat was a favorite of Dr. Squat (i.e. Dr. Fred Hatfield) who squatted 1014 pounds at age 45. This bar allows you to squat with a more upright angle, which placed less stress on your low back (6). It also places your shoulders in a more comfortable position. A nine-week training study comparing safety squat bar squats to back squats found similar improvements vertical jump and sprinting speed and greater strength gains with the safety squat bar group (7). </span></li>
<li><span style="font-size: large;">Biomechanical analysis of the trap bar/hex bar deadlift shows less stress on the lower back than regular barbell deadlifts (8). </span></li>
<li><span style="font-size: large;">Research on recreational lifters has shown a significant association between performing exercises in the high-five position (i.e. behind the neck presses and pulldowns) and anterior shoulder instability and hyperlaxity (9). EMG research on lat pulldowns shows that pulling to the front is more effective for hitting your lats (10). Likewise, dumbbell shoulder presses have been shown to be very effective for hammering the deltoids (11). </span></li>
<li><span style="font-size: large;">Bringing your grip in narrower on the bench press to 1.5x biachrominal (i.e. shoulders at the bones on top) width may reduce your risk of injury (12). </span></li>
<li><span style="font-size: large;">Bench pressing with dumbbells allows your joints to move more naturally. EMG research has also shown that they use the pecs significantly more than pressing with a barbell (13). </span></li>
</ul>
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<b>References:</b></div>
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<ol>
<li style="text-align: left;">Keogh, JW, & Winwood, PW. The epidemiology of injuries across the weight-training sports. Sports Medicine (Auckland New Zealand), 2017, 47(3):479-501. doi: 10.1007/s40279-016-0575-0.</li>
<li style="text-align: left;">Aasa, U, Svartholm, I, Andersson, F, Berglund L. Injuries among weightlifters and powerlifters: a systematic review. British Journal of Sports Medicine, 2017, 51(4):211-219. doi: 10.1136/bjsports-2016-096037.</li>
<li style="text-align: left;">Hamill, BP. Relative safety of weightlifting and weight training. Journal of Strength and Conditioning, 1994, 8(1): 53-57.</li>
<li style="text-align: left;">Yavuz, HU, Erdağ, D, Amca, AM, & Aritan S. Kinematic and EMG activities during front and back squat variations in maximum loads. Journal of Sports Sciences, 2015, 33(10):1058-66. doi: 10.1080/02640414.2014.984240. </li>
<li style="text-align: left;">Gullett, JC, Tillman, MD, Gutierrez, GM, & Chow JW. A biomechanical comparison of back and front squats in healthy trained individuals. Journal of Strength and Conditioning Research, 2009, 23(1):284-92. doi: 10.1519/JSC.0b013e31818546bb.</li>
<li style="text-align: left;">Hecker, KA, Carlson LA, & Lawrence, MA. Effects of the safety squat bar on trunk and lower-body mechanics during a back squat. Journal of Strength and Conditioning Research, 2018, Oct 22. doi: 10.1519/JSC.0000000000002912. [Epub ahead of print].</li>
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