Some guys want to be able to demonstrate strength to their friends, and/or be the big guy that everyone counts on to move the piano. Here's something to think about when lifting in the gym:
When you are lifting your friend's fridge, shoveling snow, picking up a
heavy water cooler bottle, etc. - you don't care how much training
effect you are getting. When you pull a one-rep max at a powerlifting
meet or weightlifting meet, you aren't worried about how much stronger
this one lift will get you. The goal is to move the object, make the
lift, and do so safely and effectively. This is demonstrating strength.
In the gym, the goal isn't to lift the weight per se. The goal is to get
stronger, so that when you demonstrate your strength it's there for
you. It doesn't matter how heavy or light you go in the gym if you can't
go heavy when you need to outside the gym. This is strength training.
Outside of the gym - maximize what you can do safely and effectively.
Inside the gym - get the most out of your training, don't try to put the
most in.
Thursday 25 April 2013
Stretching and Squatting
If stretching is part of your pre-workout warm up ritual, a study published in the Journal of Strength and Conditioning Research
offers a tip that could help you reach new personal bests: Go with a
dynamic style of stretching instead of the static stretching you did
before exercising in high school gym class.
After determining one rep max (1RM) for the barbell squat using a group of recreationally active 18 to 24 year old males, researchers assigned some subjects to an active dynamic warm up while the rest performed passive static stretching. A few days later, they switched to the other technique.
Squats performed after both stretching styles showed that old school pressure against the joint effort reduced 1RM by about 8% and decreased lower body stability by 23%. To warm up dynamically, put your body through a couple sets of reps on weight machines with no or very little resistance selected.
After determining one rep max (1RM) for the barbell squat using a group of recreationally active 18 to 24 year old males, researchers assigned some subjects to an active dynamic warm up while the rest performed passive static stretching. A few days later, they switched to the other technique.
Squats performed after both stretching styles showed that old school pressure against the joint effort reduced 1RM by about 8% and decreased lower body stability by 23%. To warm up dynamically, put your body through a couple sets of reps on weight machines with no or very little resistance selected.
Monday 22 April 2013
The Versatility of the Squat
A recent study highlights how versatile the squat
is. By this I mean it shows that when you modify the squat that you get a
different effect even though the load is the same. The study is by Drinkwater
and colleagues from New South Wales, Australia published this year (2012) in
the Journal of Strength and Conditioning Research.
The authors asked the question whether completing a
full range of motion squat was different in terms of velocity, power and force
production compared to a partial range of motion squat. The definition of a
full ROM and a partial ROM was as follows:
A
full squat was where the hips and knees were flexed until the hips reached the
same horizontal plane as the knees. That sounds a lot like a parallel squat and
clearly does not seem to be as low as ‘the ass to the floor’ depth associated
with a full, deep squat.
A partial squat in this particular study was where
knee flexion reached 120 degrees of full leg extension. That sounds a lot like what
short squat ROM and is nowhere as low as a half squat when defined by a 90
degree knee bend.
Also important to clarify is the subjects’
background. Ten male recreational rugby players volunteered for this study.
They had resistance trained between 2 and 3 times a week and had at least one
year of squat training experience. The subjects were approximately 21 years of
age and their mean full squat 1RM was 149 kgs and their partial 1RM was 271
kgs. Thus their partial 1RM squat load was 122 kgs greater than their full 1RM
squat load.
The subjects completed 10 and 5 reps using 67% and
83% of their 1RM loads in their respective squat. Note that the 1RM load was
not determined directly (as in completing a 1RM load in a full or partial
squat). The load used was calculated indirectly using a prediction equation.
Thus while this could be considered a major flaw in this study many sports
people and recreational athletes have not attempted a max load 1RM squat (be it
full or partial) so the results of this study are still of interest to us.
The authors measured the speed of movement, the
power output and the total work completed in both squat types using a 10RM and
a 5RM load.
The results showed that depending on the type of
squat used (whether full ROM or partial ROM) then the movement kinetics were
different. For example, the authors found:
- The highest velocity was produced in the full ROM squat with 10 reps
- The highest power output was produced in the partial ROM squat with 5 reps
- The highest force was produced in the partial ROM squat with 5 reps
- The highest total concentric work was produced during the full ROM squat with 5 reps.
So taking the study as a whole and applying the
results to a recreational young male population it seems that if high velocity
training is the goal then a full ROM using a relatively light load is best
option based on the type of squat used and load used in this study. Also if
seeking to generate most power then the partial ROM squat with 5 reps is best.
In addition you might also get the best bang from the partial ROM with 5 reps
when seeking to generate the most force.
Post Workout Nutrient intake for Athletes
As most athletes realize, the amino
acids in protein fuel the recovery process. Endurance athletes rely
mostly on carbohydrates to restore the muscle glycogen burned up during a
long ride or run. An article published in the IDEA Fitness Journal suggests a combination of both for optimal recovery.
According to the article's author, Keith Wheeler, 20 to 25 grams of protein and 60 to 100 grams of carbohydrates are ideal after training. Although these nutrients can come from food and/or supplemental sources, getting them in the form of a convenient performance beverage can satisfy these recommendations with minimal sugar and fat.
According to the article's author, Keith Wheeler, 20 to 25 grams of protein and 60 to 100 grams of carbohydrates are ideal after training. Although these nutrients can come from food and/or supplemental sources, getting them in the form of a convenient performance beverage can satisfy these recommendations with minimal sugar and fat.
Lifting Strategy for Heart Health
Your arteries can begin to stiffen with old
age and the condition is considered a leading risk factor for
cardiovascular disease. Unfortunately, high-intensity weight training
can also increase arterial stiffness. A study published in the International Journal of Sports Medicine suggests a strategy that can help prevent this increase.
Because low-intensity weight training has been shown to decrease arterial stiffness, researchers had a group of healthy young adults push plates at 80% of one rep max (1RM) and also at 50% of 1RM during the same session. Half put the intensity at the beginning while the rest ended their workout with the more intense protocol.
Low-intensity training at 50% of 1RM after high-intensity work helps prevent an increase in arterial stiffness, so it might be a good idea to warm down with a couple sets of easy lifts before reaching for your post-workout shake.
Because low-intensity weight training has been shown to decrease arterial stiffness, researchers had a group of healthy young adults push plates at 80% of one rep max (1RM) and also at 50% of 1RM during the same session. Half put the intensity at the beginning while the rest ended their workout with the more intense protocol.
Low-intensity training at 50% of 1RM after high-intensity work helps prevent an increase in arterial stiffness, so it might be a good idea to warm down with a couple sets of easy lifts before reaching for your post-workout shake.
Monday 15 April 2013
High Intensity Power Training = Better Body Better Performance
Crossfit (High Intensity Power Training) is an incredibly popular training system at the moment for a
variety of reasons one of which being that the workouts are extremely
challenging and demanding. A study recently published in the Journal of
Strength and Conditioning Research set out to evaluate the fitness
adaptations that take place during a 10 week Crossfit training program
Methods
The subjects body composition and Vo2max were tested at the start and end of the study to evaluate for changes.
Following the initial testing the subjects performed a 10 week, periodized, CrossFit training program at a CrossFit affiliate gym. The program utilized basic gymnastic activities (handstands, ring work, etc) and multi-joint exercises such as the squat, press, deadlift, and Olympic lift variations. The training program had some variation to it, adding an element of periodization, where some exercises were performed as a time trial (best time) and others were performed in an as many reps as possible style for a prescribed time domain (E.g., 10 or 20min).
Results
The subjects who completed the entire 10 weeks (43 of them) all experienced significant improvements in both VO2max and body composition changes (decreases in body fat percentage) leading the researchers to conclude, “Our data shows that high intensity power training (which is what they refer to CrossFit as in this study) significantly improves Vo2max and body composition in subjects of both genders across all levels of fitness.”
CONCLUSION
Although Crossfit is the popular training method at this point in time, This type of training has been around for hundreds of years. You do not NEED to be a crossfit gym member, pay anybody any money to use "crossfit equipment" do "crossfit specific" workouts or pay any extra for any services to be able to do these types of workouts.
Regardless of how it is dressed up, what it is marketed as, or what people try to sell you as any type of additional system or group atmosphere the training is the same. Olympic Style lifts, Plyometric movements, as well as general Calishenics mixed in with High Intensity Interval Training for the Cardiovascular System
The results however are unmatched vs any other type of training. There is absolutely no better way to improve your body overall than by working out like this. It can be incredibly demanding, exhausting and asking alot of your body, especially if you are currently not very active.
Vo2 Max is one of the least understood and least utilized methods to measure fitness and health levels, however it is Paramount to Athletes and Recreational Exercisers alike. Vo2 max in a nutshell is measured as your body's ability to ventilate itself, get oxygen in and out as effectively and efficiently as possible. The more oxygen present, the more nutrients and fresh blood to muscle tissue, as well, for fat to be metabolized by the body and used as energy oxygen MUST be present. Therefore, the more oxygen you are able to bring into your body, the greater ability your body has to use Fats for energy rather than putting them into storage and using other methods of powering your body to function.
This is why it is no secret that the better the shape you get into, the longer you stay in shape the less you store fats when not being as active during certain periods, also, the easier it is to get back into shape after not being as active.
There are no short cuts, there is no easy way out, if you understand this and know to sacrifice and push yourself and keep going and accepting the feeling of mental and physical exhaustion for the betterment of your health and improving your abilities the choice is easy.
Methods
The subjects body composition and Vo2max were tested at the start and end of the study to evaluate for changes.
Following the initial testing the subjects performed a 10 week, periodized, CrossFit training program at a CrossFit affiliate gym. The program utilized basic gymnastic activities (handstands, ring work, etc) and multi-joint exercises such as the squat, press, deadlift, and Olympic lift variations. The training program had some variation to it, adding an element of periodization, where some exercises were performed as a time trial (best time) and others were performed in an as many reps as possible style for a prescribed time domain (E.g., 10 or 20min).
Results
The subjects who completed the entire 10 weeks (43 of them) all experienced significant improvements in both VO2max and body composition changes (decreases in body fat percentage) leading the researchers to conclude, “Our data shows that high intensity power training (which is what they refer to CrossFit as in this study) significantly improves Vo2max and body composition in subjects of both genders across all levels of fitness.”
CONCLUSION
Although Crossfit is the popular training method at this point in time, This type of training has been around for hundreds of years. You do not NEED to be a crossfit gym member, pay anybody any money to use "crossfit equipment" do "crossfit specific" workouts or pay any extra for any services to be able to do these types of workouts.
Regardless of how it is dressed up, what it is marketed as, or what people try to sell you as any type of additional system or group atmosphere the training is the same. Olympic Style lifts, Plyometric movements, as well as general Calishenics mixed in with High Intensity Interval Training for the Cardiovascular System
The results however are unmatched vs any other type of training. There is absolutely no better way to improve your body overall than by working out like this. It can be incredibly demanding, exhausting and asking alot of your body, especially if you are currently not very active.
Vo2 Max is one of the least understood and least utilized methods to measure fitness and health levels, however it is Paramount to Athletes and Recreational Exercisers alike. Vo2 max in a nutshell is measured as your body's ability to ventilate itself, get oxygen in and out as effectively and efficiently as possible. The more oxygen present, the more nutrients and fresh blood to muscle tissue, as well, for fat to be metabolized by the body and used as energy oxygen MUST be present. Therefore, the more oxygen you are able to bring into your body, the greater ability your body has to use Fats for energy rather than putting them into storage and using other methods of powering your body to function.
This is why it is no secret that the better the shape you get into, the longer you stay in shape the less you store fats when not being as active during certain periods, also, the easier it is to get back into shape after not being as active.
There are no short cuts, there is no easy way out, if you understand this and know to sacrifice and push yourself and keep going and accepting the feeling of mental and physical exhaustion for the betterment of your health and improving your abilities the choice is easy.
Thursday 11 April 2013
21 technique for bigger biceps
Looking for something different to try that
has the potential to shock your biceps into new growth? Twenty-ones is a
training technique allowing heavy resistance while also working muscles
to exhaustion. It's also a great technique for focusing on different
areas of the same muscle.
To employ the 21s technique, begin with a moderately heavy amount of resistance on the barbell. Curl it up from the starting position to the half-way point (when your forearms are parallel to the floor). Do seven half-reps from the beginning to half-way up. On the seventh rep, curl the bar all the way to the top. From this position, do seven more half-reps from half-way up to the top. After completing these seven half-reps from the mid-point to the top, bring the bar all the way down and do seven full repetitions. You've have just completed 21 reps.
This technique helps you focus on the lower area of the bicep (during the first seven reps) as well as the upper part of the biceps (on the second seven reps). Also, by doing so many repetitions, you're working different muscle fiber types than the standard 6-8 full repetitions. Give it a try and add some inches to your guns!
To employ the 21s technique, begin with a moderately heavy amount of resistance on the barbell. Curl it up from the starting position to the half-way point (when your forearms are parallel to the floor). Do seven half-reps from the beginning to half-way up. On the seventh rep, curl the bar all the way to the top. From this position, do seven more half-reps from half-way up to the top. After completing these seven half-reps from the mid-point to the top, bring the bar all the way down and do seven full repetitions. You've have just completed 21 reps.
This technique helps you focus on the lower area of the bicep (during the first seven reps) as well as the upper part of the biceps (on the second seven reps). Also, by doing so many repetitions, you're working different muscle fiber types than the standard 6-8 full repetitions. Give it a try and add some inches to your guns!
Benefits of high fibre Carbohydrates
The basic distinction between complex and
simple carbohydrates is that simple sugary carbs are digested much
faster than the complex variety. The faster digestion rate can spike
blood sugar levels, leaving you feeling drained of energy after the
initial rush.
One of the reasons complex carbs digest more slowly is the higher fiber content. The more fiber a food contains, the longer it takes for your body to digest. The slower digestion rate doesn't cause as dramatic a release of insulin which means the energy supplied by these carbohydrates will last for a more sustained duration.
Here's a list of some complex carbohydrate foods high in fiber:
Black Beans (1 cup) -- 19.4 grams
Whole Wheat Bread (2 slices) - 6 grams
Broccoli (1/2 cup, raw) -- 4 grams
Oatmeal (1 cup) -- 8 grams
Green Peas (1/2 cup) -- 9.1 grams
Yams (6 oz) -- 6.8 grams
Spinach (1/2 cup) -- 7 grams
One of the reasons complex carbs digest more slowly is the higher fiber content. The more fiber a food contains, the longer it takes for your body to digest. The slower digestion rate doesn't cause as dramatic a release of insulin which means the energy supplied by these carbohydrates will last for a more sustained duration.
Here's a list of some complex carbohydrate foods high in fiber:
Black Beans (1 cup) -- 19.4 grams
Whole Wheat Bread (2 slices) - 6 grams
Broccoli (1/2 cup, raw) -- 4 grams
Oatmeal (1 cup) -- 8 grams
Green Peas (1/2 cup) -- 9.1 grams
Yams (6 oz) -- 6.8 grams
Spinach (1/2 cup) -- 7 grams
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