Cross: Legitimacy and Use by General Populations
In the last six months I have seen a new shift in the current trend within the fitness community. Crossfit has now finally broken the once very small underground network it has been existing in to infiltrate the much more mainstream common gym-goers knowledge. I began to investigate this new shift upon observing around ten different individuals perform what looked to be a hang clean immediately followed by a very questionable overhead squat all with in the same week. This observation greatly peaked my interest and drove my need to investigate what has motivated these long-time hardgainers to incorporate olympic lifts into their workouts. After approaching one of these individuals and questioning them about their reasons and motivations I proceeded to receive a lecture upon what Crossfit is and how it is the only way to workout, which I was more than happy to do as I never give up a chance to hear how the average gym rat thinks about fitness and how they sort through new information. After completion of that conversation I realized I needed to address this school of fitness from a logical and critical standpoint in order to give the general population a base understanding of what it is and if it is something for them before they take to it like they did to running 6 miles a day barefoot.
Before you can critically think about an idea or philosophy you must first understand the background of the development of the philosophy and the philosophy itself. Crossfit is the brainchild of former Gymnast Greg Glassman. Glassman introduced Crossfit in the 1970’s out of his Santa Cruz, California based garage turned gym facility as a completely different, yet thorough physical fitness training method. Glassman’s philosophy and program though truly took off in 2001 when he launched his website crossfit.com. This site has been the cornerstone for growing the philosophy’s popularity.
Let me begin my criticism of Crossfit by saying that after all my reading, watching, and listening I found several qualities about this methodology that I thoroughly enjoy and completely stand in line with, but that being said I find a surmounting number of qualities that I take issue with as well. I in no way intend this article to be a bashing of the Crossfit methodology, but a logical evaluation of its validity and legitimacy in relation to the general population.
I shall start my analysis with the particular qualities of Crossfit which I find most agreeable. First I love the intensity that this camp preaches. I am a huge advocate for the importance of intensity during a training session. I believe it is by far the biggest overlooked factor in the general population’s struggle to be fitter. Second, I find it especially pleasing that Crossfit preaches complex movements and makes them the foundation of their programs. I have felt, for a long time, that as a whole the fitness scene has gotten too far away from the old school lifts, such as the squat, clean and jerk, or the military press. My last agreeable quality I find in the Crossfit methodology is the amount of competition it promotes. Everybody is constantly pushing to do it faster or up their total volume which instantly raises each individual’s intensity (which if I haven’t mentioned I love high levels of intensity when training). But in spite of all these great qualities I cannot agree to the methodology as a whole.
Crossfit is not a complete training program and in my opinion, although scalable, it is not an effective or prudent methodology for the general population. I seen no sight of progression in any Crossfit gym or program, which is a key component to gaining a solid level of fitness injury free. For example, a 36 year old healthy male who has been currently out of the exercise scene for a year and a half. Although he may be healthy by medical standards this individual is in no way prepared to handle high levels of intensity in training. His general physical preparedness needs to be built up to sound foundation slowly periodizing volume, frequency, and intensity correctly. But within the crossfit methodology he would be placed into a scaled workout consisting of probably some combination of thrusters, hang cleans, and push-ups. Although all these movements are safe and sound, when placed in a program to be executed successively and quickly form quickly diminishes. So when we add all this together we get a very questionable workout in which we have a highly inexperienced lifter doing many complex movements (which he was probably coached through in the fifteen minutes preceding the workout), all under high levels of fatigue. This equals a highly dangerous environment that will ultimately produce injuries. Couldn’t one say that there is possibly a better way to train that involves less risk and just as many if not more benefits.
In addition to Crossfit being a poor thought out methodology that has no progressive system upon which it stands it is also incomplete in many areas. While, yes, Crossfit workouts place a large amount of stress on your body’s energy systems and does a great deal to improve one’s strength level. I have yet to a WOD that involves an effective warm-up, proper corrective exercise, and a sound cool-down that focuses on tissue quality and lengthening range of motion. With the addition of these three aspects Crossfit could call itself complete, but without them it is no
t.
In making those points one can see that it would not be a complete, practical, and prudent training philosophy for the common individual. While performing a WOD every now and again might be a fun way to change up one’s normal routine (after proper development and coaching of course) I can not say that Crossfit should be the only way to train, especially for the general population
My final thought I wish to share on Crossfit is to think of Crossfit as a sport or an end in itself. One should train to be fit and once fit they can train to complete AT crossfit, such as one trains to do triathlons or marathons. Crossfit should in no way be seen as a means to perfect health and obtaining of specific fitness goals.
Before you can critically think about an idea or philosophy you must first understand the background of the development of the philosophy and the philosophy itself. Crossfit is the brainchild of former Gymnast Greg Glassman. Glassman introduced Crossfit in the 1970’s out of his Santa Cruz, California based garage turned gym facility as a completely different, yet thorough physical fitness training method. Glassman’s philosophy and program though truly took off in 2001 when he launched his website crossfit.com. This site has been the cornerstone for growing the philosophy’s popularity.
Let me begin my criticism of Crossfit by saying that after all my reading, watching, and listening I found several qualities about this methodology that I thoroughly enjoy and completely stand in line with, but that being said I find a surmounting number of qualities that I take issue with as well. I in no way intend this article to be a bashing of the Crossfit methodology, but a logical evaluation of its validity and legitimacy in relation to the general population.
I shall start my analysis with the particular qualities of Crossfit which I find most agreeable. First I love the intensity that this camp preaches. I am a huge advocate for the importance of intensity during a training session. I believe it is by far the biggest overlooked factor in the general population’s struggle to be fitter. Second, I find it especially pleasing that Crossfit preaches complex movements and makes them the foundation of their programs. I have felt, for a long time, that as a whole the fitness scene has gotten too far away from the old school lifts, such as the squat, clean and jerk, or the military press. My last agreeable quality I find in the Crossfit methodology is the amount of competition it promotes. Everybody is constantly pushing to do it faster or up their total volume which instantly raises each individual’s intensity (which if I haven’t mentioned I love high levels of intensity when training). But in spite of all these great qualities I cannot agree to the methodology as a whole.
Crossfit is not a complete training program and in my opinion, although scalable, it is not an effective or prudent methodology for the general population. I seen no sight of progression in any Crossfit gym or program, which is a key component to gaining a solid level of fitness injury free. For example, a 36 year old healthy male who has been currently out of the exercise scene for a year and a half. Although he may be healthy by medical standards this individual is in no way prepared to handle high levels of intensity in training. His general physical preparedness needs to be built up to sound foundation slowly periodizing volume, frequency, and intensity correctly. But within the crossfit methodology he would be placed into a scaled workout consisting of probably some combination of thrusters, hang cleans, and push-ups. Although all these movements are safe and sound, when placed in a program to be executed successively and quickly form quickly diminishes. So when we add all this together we get a very questionable workout in which we have a highly inexperienced lifter doing many complex movements (which he was probably coached through in the fifteen minutes preceding the workout), all under high levels of fatigue. This equals a highly dangerous environment that will ultimately produce injuries. Couldn’t one say that there is possibly a better way to train that involves less risk and just as many if not more benefits.
In addition to Crossfit being a poor thought out methodology that has no progressive system upon which it stands it is also incomplete in many areas. While, yes, Crossfit workouts place a large amount of stress on your body’s energy systems and does a great deal to improve one’s strength level. I have yet to a WOD that involves an effective warm-up, proper corrective exercise, and a sound cool-down that focuses on tissue quality and lengthening range of motion. With the addition of these three aspects Crossfit could call itself complete, but without them it is no
t.
In making those points one can see that it would not be a complete, practical, and prudent training philosophy for the common individual. While performing a WOD every now and again might be a fun way to change up one’s normal routine (after proper development and coaching of course) I can not say that Crossfit should be the only way to train, especially for the general population
My final thought I wish to share on Crossfit is to think of Crossfit as a sport or an end in itself. One should train to be fit and once fit they can train to complete AT crossfit, such as one trains to do triathlons or marathons. Crossfit should in no way be seen as a means to perfect health and obtaining of specific fitness goals.
Everything You Ought To Know About the Acromioclavicular Joint
The Acromioclavicular Joint (AC) is often a problem area for many individuals, both in athletic and general populations. The AC joint is located at the top of the shoulder formed by the junction between the acromion and the clavicle. This joint is very much responsible for giving us the ability to raise our arms above the head. The AC joint is a gliding synovial joint which is important because by acting like a strut it aids the movement of the scapula leading to a greater range of arm motion. Unlike the glenohumeral joint which has the benefit of being stabilized by a combination of ligaments and muscles (rotator cuff), the AC joint must solely rely upon ligaments to prevent any kind of extraordinary mobility this is due to the fact that there is no muscle that crosses directly over the joint. The AC Joint relies on three ligaments specifically to maintain proper stability within the joint these are the Coracoclavicular ligament, Coracoacromial ligament, and the Acromioclavicular Ligament. To the left is a model picture of the Acromioclavicular Joint. Due to this reliance on ligaments alone to stabilize the joint one can safely assume that it would take very little to cause the joint to become excessively mobile.
The most often onset of AC Joint issues is correlated with a traumatic injury involving some kind of high force impact. Occurrences of this nature are most commonly seen in physical contact athletes such as Mixed Martial Artist, Hockey, Football, and Lacrosse. Ligaments are the most elastic tissue in the body and once they have been pulled on by externally applied forces the ligament becomes permanently stretched leading to the increased mobility we observe. More common though and probably more relevant to the general population is the onset of AC Joint issues in a gradual manner. In general this onset slowly develops as an individual loses scapular stability in addition to experiencing shortness in the pectoral muscle primarily the minor pec this leads to an anteriorly tilted scapula that is slightly winged out. This dysfunction leads to some major issues between the acromion and the clavicle most commonly presenting in increased separation between the two. Individuals suffering from AC Joint pain may also be lacking in thoracic mobility causing them to compensate and gain back their lack of ROM by overusing the scapula.
When trying to correct such issues you must take into account all possible dysfunction and focus on slowing improving upon each issue. It is not relevant though what has brought about the issues it is only important that you focus your attention on improving scapular stability, increasing lower trapezius strength and anterior serratus strength in order to pull the acromion back in working order with the clavicle. One should also employ foam rolling and stretching in the pectoral muscles to decrease anterior forces.
Now that we have discuss what the AC Joint is, what are some of the dysfunction and causes of this joint, and how they should be addressed it is time to offer some considerations to be taken into account when training to train around such an injury. Typically there are a lot of variable factors to be taken into account when training an individual with AC dysfunction, but three good rules I’d start with is avoid adduction of the arm especially in a horizontal path, do not apply any kind of direct contact or force onto the joint as most individuals experience pain to the touch, and lastly avoid any kind of full extension with the humerus. These are simple guidelines one can use to train around issues involving the acromioclavicular joint.
Well now that you have had your crash course in AC Joint dysfunctions and possible ways to both improve them and train around them you are ready to head off to the gym and keep a close watch on the all important AC Joint.
The most often onset of AC Joint issues is correlated with a traumatic injury involving some kind of high force impact. Occurrences of this nature are most commonly seen in physical contact athletes such as Mixed Martial Artist, Hockey, Football, and Lacrosse. Ligaments are the most elastic tissue in the body and once they have been pulled on by externally applied forces the ligament becomes permanently stretched leading to the increased mobility we observe. More common though and probably more relevant to the general population is the onset of AC Joint issues in a gradual manner. In general this onset slowly develops as an individual loses scapular stability in addition to experiencing shortness in the pectoral muscle primarily the minor pec this leads to an anteriorly tilted scapula that is slightly winged out. This dysfunction leads to some major issues between the acromion and the clavicle most commonly presenting in increased separation between the two. Individuals suffering from AC Joint pain may also be lacking in thoracic mobility causing them to compensate and gain back their lack of ROM by overusing the scapula.
When trying to correct such issues you must take into account all possible dysfunction and focus on slowing improving upon each issue. It is not relevant though what has brought about the issues it is only important that you focus your attention on improving scapular stability, increasing lower trapezius strength and anterior serratus strength in order to pull the acromion back in working order with the clavicle. One should also employ foam rolling and stretching in the pectoral muscles to decrease anterior forces.
Now that we have discuss what the AC Joint is, what are some of the dysfunction and causes of this joint, and how they should be addressed it is time to offer some considerations to be taken into account when training to train around such an injury. Typically there are a lot of variable factors to be taken into account when training an individual with AC dysfunction, but three good rules I’d start with is avoid adduction of the arm especially in a horizontal path, do not apply any kind of direct contact or force onto the joint as most individuals experience pain to the touch, and lastly avoid any kind of full extension with the humerus. These are simple guidelines one can use to train around issues involving the acromioclavicular joint.
Well now that you have had your crash course in AC Joint dysfunctions and possible ways to both improve them and train around them you are ready to head off to the gym and keep a close watch on the all important AC Joint.
Hang Clean vs. Power Clean: Why From the Floor is Worth Way More
I would be willing to put money that if I were to ask any strength and conditioning coach what their top five lifts were that the clean would be in the list at some point. Actually a survey given to one hundred and thirty seven division I football coaches reported that 85% employed the clean to train their athletes. Another survey found that 88% of coaches in the NFL used the lift with their athletes. I agree with these coaches that training the clean is practical and effective.
In addition to a concise agreement among strength and conditioning professionals on the practicality of the lift there is also research to support its effectiveness. A study done by researchers working in the Department of Health and Exercise Science at the College of New Jersey placed twenty division III college athletes on a 15-week strength training program. The twenty participants were split into two equal groups of ten with one group placing emphasis on olympic lifts including the clean and the other group placing emphasis on power lifts. Understandably enough both groups improved their results in the vertical jump (a classic indicator of lower body power output), but the Olympic lifting group improved more.
We have established that strength professionals value the clean and that the research to support it’s effectiveness exist. But now the question must be posed “How then should the clean be performed”. Before beginning that discussion we must first eliminate cleans done with dumbbells due to the fact that this style increases injury risk. This increase is due to the diameter of the dumbbells plates forcing the weight forward of the shoulders axis of rotation and placing much greater levels of stress on muscles involved in externally rotating the shoulder to insure stability in the top position.
Once dumbbells variations are eliminated we can now focus on cleaning from the floor versus cleaning from the hang position (refers to start position around mid-thigh). Regarding the matter of intensity, an individual can often hang clean much more than cleaning from the floor. This is primarily because the bar is already positioned at a favorable leverage position
Having laid down a foundation for the clean itself, I now propose that the clean performed from the floor is better for three reasons. First I believe the hang clean damages soft tissue quality due to the partial range of motion the lift exist within. Second the hang clean limits the development of the quadriceps, hamstrings, and the gluteus maximus because of it’s incredibly restricted range of motion. Third and in my opinion most important is the consideration that hang cleans often lead to hyperextension of the spine primarily at the lumbopelvic joint which places excess stress on the disks.
I believe the clean should be performed from the floor to maximize effectiveness, but I do not believe the hang clean is an bad lift when performed correctly. So next time your debating whether time would be better spend doing a clean from the floor or a clean from the hanging position the simple answer every time is clean from the floor!
In addition to a concise agreement among strength and conditioning professionals on the practicality of the lift there is also research to support its effectiveness. A study done by researchers working in the Department of Health and Exercise Science at the College of New Jersey placed twenty division III college athletes on a 15-week strength training program. The twenty participants were split into two equal groups of ten with one group placing emphasis on olympic lifts including the clean and the other group placing emphasis on power lifts. Understandably enough both groups improved their results in the vertical jump (a classic indicator of lower body power output), but the Olympic lifting group improved more.
We have established that strength professionals value the clean and that the research to support it’s effectiveness exist. But now the question must be posed “How then should the clean be performed”. Before beginning that discussion we must first eliminate cleans done with dumbbells due to the fact that this style increases injury risk. This increase is due to the diameter of the dumbbells plates forcing the weight forward of the shoulders axis of rotation and placing much greater levels of stress on muscles involved in externally rotating the shoulder to insure stability in the top position.
Once dumbbells variations are eliminated we can now focus on cleaning from the floor versus cleaning from the hang position (refers to start position around mid-thigh). Regarding the matter of intensity, an individual can often hang clean much more than cleaning from the floor. This is primarily because the bar is already positioned at a favorable leverage position
Having laid down a foundation for the clean itself, I now propose that the clean performed from the floor is better for three reasons. First I believe the hang clean damages soft tissue quality due to the partial range of motion the lift exist within. Second the hang clean limits the development of the quadriceps, hamstrings, and the gluteus maximus because of it’s incredibly restricted range of motion. Third and in my opinion most important is the consideration that hang cleans often lead to hyperextension of the spine primarily at the lumbopelvic joint which places excess stress on the disks.
I believe the clean should be performed from the floor to maximize effectiveness, but I do not believe the hang clean is an bad lift when performed correctly. So next time your debating whether time would be better spend doing a clean from the floor or a clean from the hanging position the simple answer every time is clean from the floor!
Breaking the Strength Stalemate
The plateau, probably the most hated two words within the fitness community. The plateau represents a stalling in progress. Progress can be stalled in a number of different areas, but for this article I want to discuss strength plateaus. The hatred for plateaus comes from the level of difficulty people have trying to break such plateaus
There is an overwhelming amount of techniques one can use to alter a workout and either stave off or break through a strength plateau. One knows it is time to try one of these techniques when incremental gains have stopped and motivation has become short on supply. Any of these techniques can be manipulated and scaled to fit into any individuals program or current workout
Varying days on which you train can be an excellent way to compensate for staleness and strength plateaus. There are a number of different ways to set-up a strength training program. Two of the most common are three and four days a week routines. The three days a week routine is usually used for total body workouts done on three non-consecutive days. This is a great way to increase the frequency with which a body part is trained as well as freeing up plenty of time in your schedule for things other than workingout. A four days a week routine is typically used for upper and lower body splits done on a two days on and one day off ratio. This type of split is great for allowing great emphasis on one area and it allows you to be in the gym more days a week.
Another great way to switch a workout up and hopefully bust through a stall is by changing the mode of training. If someone has been bench pressing using a barbell they might receive great benefits and increases from switching to a dumbbell bench press. This type of variance can be done with all modes or any type of resistance one can think up.
Probably the most frequently used technique for changing a workout is altering the volume or sets and reps of the particular workout. This is often the most discussed aspect of a program, but there are a number of different schemes that I find useful. A 20-rep set scheme can be a great plateau buster especially for those who have spent a lot of time in the lower end rep range. One of my personal favorite schemes is a five by fifty scheme in which the individual selects a multi joint exercise and uses a wight that causes failure between ten and fifteen reps. The individual then proceeds to attempt to achieve fifty repetitions divided how ever among five sets.
There is an ongoing number of factors of a workout that can be altered in an attempt to create a new effect and elicit a breakthrough in strength gains. The is learning which ones you prefer, which factors are most beneficially affected when manipulated, and when to employ such alterations to achieve the greatest possible results.
There is an overwhelming amount of techniques one can use to alter a workout and either stave off or break through a strength plateau. One knows it is time to try one of these techniques when incremental gains have stopped and motivation has become short on supply. Any of these techniques can be manipulated and scaled to fit into any individuals program or current workout
Varying days on which you train can be an excellent way to compensate for staleness and strength plateaus. There are a number of different ways to set-up a strength training program. Two of the most common are three and four days a week routines. The three days a week routine is usually used for total body workouts done on three non-consecutive days. This is a great way to increase the frequency with which a body part is trained as well as freeing up plenty of time in your schedule for things other than workingout. A four days a week routine is typically used for upper and lower body splits done on a two days on and one day off ratio. This type of split is great for allowing great emphasis on one area and it allows you to be in the gym more days a week.
Another great way to switch a workout up and hopefully bust through a stall is by changing the mode of training. If someone has been bench pressing using a barbell they might receive great benefits and increases from switching to a dumbbell bench press. This type of variance can be done with all modes or any type of resistance one can think up.
Probably the most frequently used technique for changing a workout is altering the volume or sets and reps of the particular workout. This is often the most discussed aspect of a program, but there are a number of different schemes that I find useful. A 20-rep set scheme can be a great plateau buster especially for those who have spent a lot of time in the lower end rep range. One of my personal favorite schemes is a five by fifty scheme in which the individual selects a multi joint exercise and uses a wight that causes failure between ten and fifteen reps. The individual then proceeds to attempt to achieve fifty repetitions divided how ever among five sets.
There is an ongoing number of factors of a workout that can be altered in an attempt to create a new effect and elicit a breakthrough in strength gains. The is learning which ones you prefer, which factors are most beneficially affected when manipulated, and when to employ such alterations to achieve the greatest possible results.
The Farmer's Walk: The Lift You Are Missing Out On!
The number of individuals performing the Farmer’s Walk in average gyms is slowly increasing and as I see the number of users increase I see a slow, but steady watering down of proper form. The same decline that has been seen with other classic lifts, such as the bench press and squat. I am in no means saying that the Farmer’s Walk is not for the everyday average gym goer because in my opinion any body from any population can and should work the Farmer’s Walk into their training program. The benefits it offers are enormous. From the challenges it places on grip strength to the demand it creates on the upper back, hips, legs, and especially trunk not one is left unscathed. Renowned Canadian spine researcher Stuart McGill even called the farmer’s walk and it’s many other variations a “moving plank” which gives you an idea to the huge amounts of benefits this lift contains.
But, the biggest problem with such a simple lift that offers loads of benefits is that many try to imitate the movement, but fail miserably because they have not been properly coached through the movement. A few very common mistakes I see with the average performer are exaggerated forward head and rounded shoulder, shortened gait length, limited hip mobility, and way to much time spend in a unilateral stance.
To begin we must fix our posture especially are excessive cervical anterior tilt and thoracic rounding. This improper position of the head places to much stress on the intervertebral discs. Placing a load held in the hands with the cervical spine in this position just adds to this stress. In addition the rounded thoracic positioning is the giving way of weak scapular retractors which further rounds the upper back. Doing all this poor posture under load just re-ingrains lousy postureThe fix for this problem is simply done in a two step process. First the correct cervical and thoracic spine mobility must be established. Second, you must also progress from restored thoracic spine mobility to proper thoracic extension
The second most crucial point when performing this exercise is to watch time spent in a unilateral stance as well as the length of gait. This unilateral stance is marked with a shuffling gait often associated with increases in weight. This shuffling is a combination concurrent hip adduction and internal rotation which negates a lot of glute activity going on during the carry. This gait also robs the carrier of the incredible core challenge this lift elicits because the more amount of time spent in a unilateral stance places more emphasis on the oblique, quadratus lumborum, and hip abductors while trying to maintain the pelvis and trunk in a correct position.To insure you avoid such a gait be sure to focus on equal steps of length and picking up each foot when taking a stride.
To close I hope you have a better understanding of the proper farmer’s walk technique to be used. This lift is a staple when it comes to metabolic work and overall general preparedness, but with a few tweaks and technical proficiency it can allow for a vast number of benefits.
But, the biggest problem with such a simple lift that offers loads of benefits is that many try to imitate the movement, but fail miserably because they have not been properly coached through the movement. A few very common mistakes I see with the average performer are exaggerated forward head and rounded shoulder, shortened gait length, limited hip mobility, and way to much time spend in a unilateral stance.
To begin we must fix our posture especially are excessive cervical anterior tilt and thoracic rounding. This improper position of the head places to much stress on the intervertebral discs. Placing a load held in the hands with the cervical spine in this position just adds to this stress. In addition the rounded thoracic positioning is the giving way of weak scapular retractors which further rounds the upper back. Doing all this poor posture under load just re-ingrains lousy postureThe fix for this problem is simply done in a two step process. First the correct cervical and thoracic spine mobility must be established. Second, you must also progress from restored thoracic spine mobility to proper thoracic extension
The second most crucial point when performing this exercise is to watch time spent in a unilateral stance as well as the length of gait. This unilateral stance is marked with a shuffling gait often associated with increases in weight. This shuffling is a combination concurrent hip adduction and internal rotation which negates a lot of glute activity going on during the carry. This gait also robs the carrier of the incredible core challenge this lift elicits because the more amount of time spent in a unilateral stance places more emphasis on the oblique, quadratus lumborum, and hip abductors while trying to maintain the pelvis and trunk in a correct position.To insure you avoid such a gait be sure to focus on equal steps of length and picking up each foot when taking a stride.
To close I hope you have a better understanding of the proper farmer’s walk technique to be used. This lift is a staple when it comes to metabolic work and overall general preparedness, but with a few tweaks and technical proficiency it can allow for a vast number of benefits.
Top Ten Moves to Build Mass
When selecting the top moves to build mass in any particular body part one wants to select the move that allows them to innervate the greatest amount of muscle mass. By innervating the greatest amount of fibers with one exercise we increase the amount of mass we can build as well as making mass gaining more efficient.
1. Chest - Barbell Bench Press
2. Back - Barbell Bent-Over Row
3. Shoulders - Barbell Overhead Press
4. Traps - Dumbbell Shrug
5. Biceps - Standing Barbell Curl
6. Triceps - Weighted Bench Dip
7. Forearms - Seated Wrist Curl
8. Quads - Leg Press
9. Hamstring - Romanian Deadlift
10. Claves - Standing Calf Raise
Bench Press: Is there an alternative?
One of the most common phrases I here while workingout or training a client goes something this "yeah I'd love to have nice pecs, but I just can't bench press it hurts my shoulder too much". I understand this feeling as over the years I have had my own share of bench press injuries and weeks of shoulder pains. But just because you have a chronic shoulder pain that keeps you from performing the bench press there are a number of alternative chest exercises that can be just as beneficial, as to the source of your shoulder pain I recommend you see a local orthopedic specialist or make an appt. with a qualified physical therapist. You man also try emailing [email protected] as it may be in his scope of knowledge to address. Back to the alternatives for that so called "king of all exercises" better know as the bench press.
I personally would have to say the bench press is the number one most popular exercise in the history of strength training, especially among the male side of the population. And this is great because when performed correctly this is a great exercise for targeting the pectoralis major as well as the triceps brachii and the deltoids. It recruits a large number of muscle fibers giving one the highest chance of stimulating muscle hypertrophy and strength. Now as most know there are always two sides of the story, while the bench press is a great exercise for achieving that barrel chest and allowing one to become an expert at the pec dance it also has some detriments. Namely the two biggest problems most professionals in the healthcare industry have with the bench press is that the exercise actually disrupts the natural motion of the scapula leading to improper shoulder traction and it compresses the shoulder capsule causing tightness and impingement in a joint that is so carefully balanced between stability and mobility.
But have no fear the desire for great pecs doesn't have to be lost there are many exercises out there that can provide the same stimulus as the bench press. We recommend that most individuals finding difficult performing the bench press attempt to use free motion cables and perform a high cable press imitating the motion of the bench press while not disrupting the scapula nor compressing the shoulder capsule.
I personally would have to say the bench press is the number one most popular exercise in the history of strength training, especially among the male side of the population. And this is great because when performed correctly this is a great exercise for targeting the pectoralis major as well as the triceps brachii and the deltoids. It recruits a large number of muscle fibers giving one the highest chance of stimulating muscle hypertrophy and strength. Now as most know there are always two sides of the story, while the bench press is a great exercise for achieving that barrel chest and allowing one to become an expert at the pec dance it also has some detriments. Namely the two biggest problems most professionals in the healthcare industry have with the bench press is that the exercise actually disrupts the natural motion of the scapula leading to improper shoulder traction and it compresses the shoulder capsule causing tightness and impingement in a joint that is so carefully balanced between stability and mobility.
But have no fear the desire for great pecs doesn't have to be lost there are many exercises out there that can provide the same stimulus as the bench press. We recommend that most individuals finding difficult performing the bench press attempt to use free motion cables and perform a high cable press imitating the motion of the bench press while not disrupting the scapula nor compressing the shoulder capsule.
The Reverse-Grip Bench Press: The Exercise You Don't See Enough Of!
If you been lifting long enough chances are you have experimented with the angle you do a chest press at starting with flat bench then moving to the incline bench press and finally the decline press. Chances also say that just through common sense and deduction you have noticed that these different angles activate different parts of your chest more than others.
This is all normal progression and all correct thinking because the angle at which the Pectoral muscles adducts the arm affects the particular part of the muscle that is innervated more than the rest. But we at intellectualfitness are dedicated to bringing you the latest and most efficient way to workout based on scientific evidence. While the Incline press whether performed with a dumbell or barbell is a great exercise it actually isn't the incredible upper chest builder that so many claim it to be. While the Incline press does activate more of the upper chest then when performing the flatbench version it actually activates a high percentage of the front deltoid then the upper pectoral. One study found that during the Incline Dumbell Press the front deltoid was activated 85% more than during the flat bench press and the upper pectoral was only activated 5% more than during the flat bench version. It doesn't seem very efficient to perform another exercise for only a 5% increase in upper pectoral activation.
But have no fear we at intellectualfitness are dedicated to providing you with a solution to this inferior and inefficient method of developing the upper chest. A study found that while performing the reverse-grip bench press there was a 30% increase in the activation of the upper chest than during the normal flat bench version. This finding provides evidence that supports the fact that the reverse-grip bench press is more effective and efficient in developing an individual's upper chest.
Be sure while performing this version of the bench press you focus on the technique and not so much on the amount of weight used due to the pressure it places on your wrist as well as the unnatural position of your grip. Be sure to perform this exercise with a wider than shoulder-width grip to help maximize the activity of the chest and minimize the involvement of the triceps.
So next time you put together that chest or upper body routine try to incorporate this movement for a more well developed and rounded out chest
This is all normal progression and all correct thinking because the angle at which the Pectoral muscles adducts the arm affects the particular part of the muscle that is innervated more than the rest. But we at intellectualfitness are dedicated to bringing you the latest and most efficient way to workout based on scientific evidence. While the Incline press whether performed with a dumbell or barbell is a great exercise it actually isn't the incredible upper chest builder that so many claim it to be. While the Incline press does activate more of the upper chest then when performing the flatbench version it actually activates a high percentage of the front deltoid then the upper pectoral. One study found that during the Incline Dumbell Press the front deltoid was activated 85% more than during the flat bench press and the upper pectoral was only activated 5% more than during the flat bench version. It doesn't seem very efficient to perform another exercise for only a 5% increase in upper pectoral activation.
But have no fear we at intellectualfitness are dedicated to providing you with a solution to this inferior and inefficient method of developing the upper chest. A study found that while performing the reverse-grip bench press there was a 30% increase in the activation of the upper chest than during the normal flat bench version. This finding provides evidence that supports the fact that the reverse-grip bench press is more effective and efficient in developing an individual's upper chest.
Be sure while performing this version of the bench press you focus on the technique and not so much on the amount of weight used due to the pressure it places on your wrist as well as the unnatural position of your grip. Be sure to perform this exercise with a wider than shoulder-width grip to help maximize the activity of the chest and minimize the involvement of the triceps.
So next time you put together that chest or upper body routine try to incorporate this movement for a more well developed and rounded out chest
Metabolic Resistance Training: The answer to all our fat loss woes?MRT or Metabolic Resistance Training is a method of training that is slow creeping its way up through the ranks from the small bootcamp outfits to the large franchise gyms. This is becoming one of the primary vehicles to facilitating the alteration of an individual's body composition.
Metabolic Resistance Training can take many shapes and forms some of which you may already be performing in your already existing exercise program. For example if you have ever performed a circuit, superset, or even a complex then you have some experience with MRT without evening being aware because these are all forms of MRT. The basics of Metabolic Resistance Training is that an individual will perform a total body workout usually lasting somewhere between 30 and 45 minutes using circuits, supersets, or tri-sets with a rep range that will challenge the lactic acid threshold somewhere in the 8 to 12 rep range will produce the desired effect. A sample MRT routine would appear something close to what appears in the column to the right. There are several studies that support this type of training and the high level metabolic disturbance it creates which allows it to be such a great method for fat-loss The level of intensity that this type of training produces causes the level of an individual's exercise post-oxygen consumption to increase leaving them to continue burning calories even after the workout has finished. This method of training is fantastic because it allows an individual to kill two birds with one stone. One is allowed to perform there normal weight training routine, but in combination that are given a great anaerobic workout which will sufficiently train there cardiovascular system. These are the three studies that have produce ground breaking evidence that support the use of MRT training as an effect weapon against increasing adipose tissue Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29. Kramer, Volek et al. Influence of exercise training on physiological and performance changes with weight loss in men. Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999. Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999 Apr;18(2):115-21. As one can see this type of training has a foundation built on science based and proven fact which is what we here at intellectualfitness strive to be all about. Are staff here is very excited to deliver this new and innovative method that will help speed you to greater results. So next time you down to program try using a little MRT in your workout and you will be melting away before you know it! |
Sample MRT Routine using Circuit as primary technique
Total Body MRT Workout This Circuit would be performed for a total of 30mins regardless of how many times an individual got through it Exercise Reps Bodyweight Push-Up To Failure Jumping Jacks 30secs Split-Stance Dumbell Row 12each arm Burpees 30secs Dumbell Shoulder Press 12 Jump Squat 30sec |
The Foundations: Repetitions
In today's "Information Age" one can and will feel overwhelmed by the vast amounts of knowledge and differing opinions that is available to you in newspapers, magazines, and the internet. Now I realize this might seem a bit hypocritical seeing as intellectual fitness is part of this information machine, but our chosen role in this machine is to properly inform individuals on correct and effective ways to train as we state on our home page we believe in practical, purposeful, and effective methods. While realizing how much information is out there about proper exercise programming and how easy it is for an individual looking for effective methods of training to get caught up in complicated set and repetition schemes and orthopedically unsafe workouts. The truth to the question on proper programming is any program that offers progressive overload to stimulate further progress done with proper technique and intensity will produce results.
So before an individual can concern themselves with any of these complicated set and rep schemes or barbell squats on a stability ball (a bit much don't you think). One must have a proper foundation for there program and the foundation of every program is the repetitions performed meaning if one is using bad form on repetition then the whole program is useless. There are five coaching points we use at intellectual fitness to insure that what we call the "Perfect Repetitions" is performed. These five coaching points are minimizing momentum, pause when the muscle is fully contracted, emphasize the lowering portion of the repetition, body position and leverage, and maintain constant tension on the muscle through proper range of motion. The purpose of a repetition is to place a stimulus on the muscle that will elicit fatigue by focusing on these five points you will achieve the intended purpose of the repetition.
1. Minimize Momentum
Moving a weight too quickly will result in the weight gaining speed and eventually moving on its own removing the stress played on the muscle. This will make the exercise easier and increase the likelihood of an injury to occur both of which are things an individual should try to avoid while training. One must take great care in the execution of the exercise placing emphasis on raising and lowering the weight in a slow and controlled manner. This does not assume that the will never me a moment when one tries to lift the weight will all out effort because as the exercise continues through the strength curve, which is the varying amount of maximal force the muscle is capable of producing in relation to the angle of the joint the muscle is attached to, the muscle will fatigue to the point where the force applied is not much more than the resistance it is overcoming. At this point any attempt to push or explode through this point will result in the weight continuing to move at the same speed. This means that one must hold back on force output at the beginning of the set, but as the set continues and the muscle fatigues the repetitions will be performed will greater effort while the speed of the motion does not increase until the effort is maximum and the movement is very slow to non-exsistent. These events follow the Size Principle of Muscle Recruitment which states it is the INTENT to raise the weight fast that is the key to activating fast-twitch fibers and developing explosive power. Not that the weight is ever actually moving at a high rate of speed. If the weight can be moved fast than it is not heavy enough to stimulate maximum power and strength gains. So when practiced a weight should be lifted in at least one to two seconds any thing faster means the weight is being thrown and throwing weight around does nothing to improve strength or power.
2. Pause When the Muscle is at a Point of Full Muscular Contraction
Once one has raised the weight in a slow controlled manner in a effort to minimize momentum thus making the repetition harder and safer the individual should pause for at least a count of one in the fully contracted position or top of the exercise. This serves two purposes first it insures that there is little to no momentum in the exercise second it proves to the coach that the weight was lifted in to position and not thrown there. This technique is also called peak contraction and is a form of an isometric contraction and since it is important to work all three types of a contraction to completely fatigue the muscle it is important to make sure and practice this isometric position which will make the lift more effective and efficient.
3. Emphasize the Lowering or Concentric Phase of the Repetition.
Lifting the weight is usually what most individuals feel is equal to one repetition however this is completely incorrect. The lifting or concentric portion of the rep is only half of the actual repetition. The second half of the repetition is the lower or eccentric portion of the repetition which is also the portion of the repetition we at intellectual fitness place great emphasis on because if properly used this eccentric portion can be used to make the biggest gains in strength and size. During the eccentric portion of the repetition your muscle is able to actually hold a load that is 40% greater than the load it can lift the reason for this is not truly understood all though the best explanation we have used to explain is that because there is less friction between the myosin and actin filaments than during the concentric portion do to the filaments sliding against each other which though this friction is very small it still creates added resistance so when it is removed as it is during the lowering phase of the repetition the strength of the muscle increases greatly. But the problem arises then how do you apply a greater load during the lower portion of the repetition when you are originally limited by the much weaker concentric portion of the repetition. This problem can be solved in to ways one you have a spotter add weight to the load before you begin to lower it, this isn't really practical and takes extra time which makes it inefficient, or you can increase the length of time the muscle is under the load. The latter of the two options is the most practical and is what we recommend at intellectual fitness. Thus we emphasize that the lowering portion should take any from 3-5secs to lower it any thing faster is dropping the weight again making the exercise easier and more dangerous.
4. Be Aware of Body Position and Leverage
In any exercise one can improve their leverage in an effort to make the lift easier, but in turn this makes the lift less productive. So remember with the right leverage one could lift the world. Remember that the point of a repetition is to place a stimulus on the muscle that will produce fatigue. So an individual should position their body in such a way that the leverage creates the most difficult but allows for the greatest range of motion within both safety and comfort.
5. Constant Tension
This coaching point is one that seperates the most skill trainees from the beginners. When one performs an exercise the muscle should be forced to work throughout the entire range of motion under a constant load. This isn't usually the case when most trainees lose their concentration on the rep and focus more on the completion of the set so they seek some moment of comfortablity by resting part way through the rep or bouncing the weight off of the rack. One should make the greatest effort to keep constant tension on the muscle through as many repetitions possible although we do understand there are moments in a set when you need a short pit stop to gain the strength to finish those last couple reps of the sets. This allows you to fatigue your muscle more efficiently and effectively.
If all of the above coaching points are followed you will have performed a Perfect Repetition. The final point we want to make is that one should focus on rep replication meaning that one repetition should not differ from the next and every repetition is the most important rep. If all these points are followed the foundation of your program will be effective thus translating to progress no matter what kind of fancy programing you employ. So instead of searching for the newest latest training scheme take a step back and re-assess your foundation: The Repetition!
So before an individual can concern themselves with any of these complicated set and rep schemes or barbell squats on a stability ball (a bit much don't you think). One must have a proper foundation for there program and the foundation of every program is the repetitions performed meaning if one is using bad form on repetition then the whole program is useless. There are five coaching points we use at intellectual fitness to insure that what we call the "Perfect Repetitions" is performed. These five coaching points are minimizing momentum, pause when the muscle is fully contracted, emphasize the lowering portion of the repetition, body position and leverage, and maintain constant tension on the muscle through proper range of motion. The purpose of a repetition is to place a stimulus on the muscle that will elicit fatigue by focusing on these five points you will achieve the intended purpose of the repetition.
1. Minimize Momentum
Moving a weight too quickly will result in the weight gaining speed and eventually moving on its own removing the stress played on the muscle. This will make the exercise easier and increase the likelihood of an injury to occur both of which are things an individual should try to avoid while training. One must take great care in the execution of the exercise placing emphasis on raising and lowering the weight in a slow and controlled manner. This does not assume that the will never me a moment when one tries to lift the weight will all out effort because as the exercise continues through the strength curve, which is the varying amount of maximal force the muscle is capable of producing in relation to the angle of the joint the muscle is attached to, the muscle will fatigue to the point where the force applied is not much more than the resistance it is overcoming. At this point any attempt to push or explode through this point will result in the weight continuing to move at the same speed. This means that one must hold back on force output at the beginning of the set, but as the set continues and the muscle fatigues the repetitions will be performed will greater effort while the speed of the motion does not increase until the effort is maximum and the movement is very slow to non-exsistent. These events follow the Size Principle of Muscle Recruitment which states it is the INTENT to raise the weight fast that is the key to activating fast-twitch fibers and developing explosive power. Not that the weight is ever actually moving at a high rate of speed. If the weight can be moved fast than it is not heavy enough to stimulate maximum power and strength gains. So when practiced a weight should be lifted in at least one to two seconds any thing faster means the weight is being thrown and throwing weight around does nothing to improve strength or power.
2. Pause When the Muscle is at a Point of Full Muscular Contraction
Once one has raised the weight in a slow controlled manner in a effort to minimize momentum thus making the repetition harder and safer the individual should pause for at least a count of one in the fully contracted position or top of the exercise. This serves two purposes first it insures that there is little to no momentum in the exercise second it proves to the coach that the weight was lifted in to position and not thrown there. This technique is also called peak contraction and is a form of an isometric contraction and since it is important to work all three types of a contraction to completely fatigue the muscle it is important to make sure and practice this isometric position which will make the lift more effective and efficient.
3. Emphasize the Lowering or Concentric Phase of the Repetition.
Lifting the weight is usually what most individuals feel is equal to one repetition however this is completely incorrect. The lifting or concentric portion of the rep is only half of the actual repetition. The second half of the repetition is the lower or eccentric portion of the repetition which is also the portion of the repetition we at intellectual fitness place great emphasis on because if properly used this eccentric portion can be used to make the biggest gains in strength and size. During the eccentric portion of the repetition your muscle is able to actually hold a load that is 40% greater than the load it can lift the reason for this is not truly understood all though the best explanation we have used to explain is that because there is less friction between the myosin and actin filaments than during the concentric portion do to the filaments sliding against each other which though this friction is very small it still creates added resistance so when it is removed as it is during the lowering phase of the repetition the strength of the muscle increases greatly. But the problem arises then how do you apply a greater load during the lower portion of the repetition when you are originally limited by the much weaker concentric portion of the repetition. This problem can be solved in to ways one you have a spotter add weight to the load before you begin to lower it, this isn't really practical and takes extra time which makes it inefficient, or you can increase the length of time the muscle is under the load. The latter of the two options is the most practical and is what we recommend at intellectual fitness. Thus we emphasize that the lowering portion should take any from 3-5secs to lower it any thing faster is dropping the weight again making the exercise easier and more dangerous.
4. Be Aware of Body Position and Leverage
In any exercise one can improve their leverage in an effort to make the lift easier, but in turn this makes the lift less productive. So remember with the right leverage one could lift the world. Remember that the point of a repetition is to place a stimulus on the muscle that will produce fatigue. So an individual should position their body in such a way that the leverage creates the most difficult but allows for the greatest range of motion within both safety and comfort.
5. Constant Tension
This coaching point is one that seperates the most skill trainees from the beginners. When one performs an exercise the muscle should be forced to work throughout the entire range of motion under a constant load. This isn't usually the case when most trainees lose their concentration on the rep and focus more on the completion of the set so they seek some moment of comfortablity by resting part way through the rep or bouncing the weight off of the rack. One should make the greatest effort to keep constant tension on the muscle through as many repetitions possible although we do understand there are moments in a set when you need a short pit stop to gain the strength to finish those last couple reps of the sets. This allows you to fatigue your muscle more efficiently and effectively.
If all of the above coaching points are followed you will have performed a Perfect Repetition. The final point we want to make is that one should focus on rep replication meaning that one repetition should not differ from the next and every repetition is the most important rep. If all these points are followed the foundation of your program will be effective thus translating to progress no matter what kind of fancy programing you employ. So instead of searching for the newest latest training scheme take a step back and re-assess your foundation: The Repetition!
Modes of Training: Does It Really Matter
Man A; Dumbells are they way to go they are a far better form of resistance than strength bands.
Man B: No way Bro! Bodyweight is the only way to insure proper function anything more than the weight of your body is useless.
Man A: What are you talking about? Bodyweight won't even make my grandmother sore after a workout. Using barbell is the necessary form of resistance you need to train with.
Man B: You have no idea what your talking about!
The conversation above which I created based on a real life one I over heard in the gym is proably a very common and typical event that takes place in most gyms. And its only inevitable with the mass amount of variety that exist that one can use to apply resistance during strength training. Now while some of what in the above conversation has some good sense to it none of it is completely true yes bodyweight may not be enough to produce a desired result depending on an individual strength level, and yes dumbells are more effective in training for strength because of their requirement on the body to control the weight in the three different planes of movement. But the truth to all the arguement over which mode (or tool used to apply resistance) is best for strength training is mute because based on the principle of identity a muscle is a muscle thus it cannot think or reason or recognize, thus to a muscle resistance is resistance is resistance. The muscle cannot differentiate between whether the load placed on it is done by a barbell, dumbell, or even a strength band all the muscle concerns itself with is that there is a force being applied to it and it must apply a greater force aganist the opposing force to overcome it.
The purpose of the development of multiple modes of training was to allow trainers and trainees alike a way to still achieve the same level of resistance (because remember the identity principle something can only be that something, thus resistance is only resistance) but using a different tool based on preferences set by either client or trainer. Multiple modes is a result of the human need for variety and physical limitations. For example a person may be able to perform a squat but bodyweight becomes to light of a stimulus to produce the desired results thus the stimulus must be improved this can be done by adding weight in two ways either on your back or shoulders (depending on what version of the squat is being performed) using a barbell or one can hold the weight in there hands in the form of dumbells. For a person with back problems or a current back injury they would be incapable of adding weight by using a barbell thus their progress would be impeded, thus the dumbell steps in so that the person can at the same time recover from their injury but also continue to progress in their training.
So next time you here a pair arguing over which to use barbell or dumbell be the peacemaker, step in and explain it doesn't truly matter do what you want to do because your muslces don't really care!.
Man B: No way Bro! Bodyweight is the only way to insure proper function anything more than the weight of your body is useless.
Man A: What are you talking about? Bodyweight won't even make my grandmother sore after a workout. Using barbell is the necessary form of resistance you need to train with.
Man B: You have no idea what your talking about!
The conversation above which I created based on a real life one I over heard in the gym is proably a very common and typical event that takes place in most gyms. And its only inevitable with the mass amount of variety that exist that one can use to apply resistance during strength training. Now while some of what in the above conversation has some good sense to it none of it is completely true yes bodyweight may not be enough to produce a desired result depending on an individual strength level, and yes dumbells are more effective in training for strength because of their requirement on the body to control the weight in the three different planes of movement. But the truth to all the arguement over which mode (or tool used to apply resistance) is best for strength training is mute because based on the principle of identity a muscle is a muscle thus it cannot think or reason or recognize, thus to a muscle resistance is resistance is resistance. The muscle cannot differentiate between whether the load placed on it is done by a barbell, dumbell, or even a strength band all the muscle concerns itself with is that there is a force being applied to it and it must apply a greater force aganist the opposing force to overcome it.
The purpose of the development of multiple modes of training was to allow trainers and trainees alike a way to still achieve the same level of resistance (because remember the identity principle something can only be that something, thus resistance is only resistance) but using a different tool based on preferences set by either client or trainer. Multiple modes is a result of the human need for variety and physical limitations. For example a person may be able to perform a squat but bodyweight becomes to light of a stimulus to produce the desired results thus the stimulus must be improved this can be done by adding weight in two ways either on your back or shoulders (depending on what version of the squat is being performed) using a barbell or one can hold the weight in there hands in the form of dumbells. For a person with back problems or a current back injury they would be incapable of adding weight by using a barbell thus their progress would be impeded, thus the dumbell steps in so that the person can at the same time recover from their injury but also continue to progress in their training.
So next time you here a pair arguing over which to use barbell or dumbell be the peacemaker, step in and explain it doesn't truly matter do what you want to do because your muslces don't really care!.
Training for Function
Functional Training has gained an incredible amount of popularity in the past five years within in the strength community. Some have taken the approach and turned it into a total program that they believe to be the only way to train. Others have incorporated the concepts from functional training into already designed programs to help enhance the overall results. Either way if you train long enough somewhere down the road you will here about functional training and depending on who is talking about it whether it is a good or bad method.
Functional Training can be defined as working aganist a level of resistance in a form or process that is going to directly improve the performance of movement. Primarily it is used to train individuals to allow them to perform everyday activities easier and more efficiently. In functional training one focuses on not only improving individual muscles but the bodies ability to move as a whole because the neuromuscular system is interconnected and the brain sees movement as a whole not isolated smaller movements. It also focuses on core stability in a more 3 dimensional plan meaning training the abs in all three planes of movement. This allows for increased stabilization while performing any kind of movement which improves the performance of the movement and prevents occurence of frequent injuries. More specifically functional training tries to replicate the same type of movement that one would be performing which follows the principle of specificity. Functional Training also focuses on joint stability to help improve injury resistance.
Functional Training developed from physical therapist rehabilitation of injured patients in the effort to improve their dialy functionality while performing daily tasks to prevent further injury. It was then taken an applied into a more overall concept for training individuals and athletes.
A funtional training program consists of Multi-joint, multi-planar, proprioceptively-enriched activity that involves deceleration (force reduction), acceleration (force production) and stabilization; controlled amounts of instability; and management of gravity, ground reaction forces and momentum. All of which are things people do daily in different movements by training these that increases the performance of said movements.
Putting together your own functional training program is not something I recommend because the purpose and application of the concepts go beyond the knowledge of the average health and fitness enthusiast but I this type of training seems like your thing. Try asking a trainer at your local gym about perhaps creating a program for you and if he is an actual quality training he should understand exactly what your talking about and start you on a path to increased performance of daily living and effieciency.
Functional Training can be defined as working aganist a level of resistance in a form or process that is going to directly improve the performance of movement. Primarily it is used to train individuals to allow them to perform everyday activities easier and more efficiently. In functional training one focuses on not only improving individual muscles but the bodies ability to move as a whole because the neuromuscular system is interconnected and the brain sees movement as a whole not isolated smaller movements. It also focuses on core stability in a more 3 dimensional plan meaning training the abs in all three planes of movement. This allows for increased stabilization while performing any kind of movement which improves the performance of the movement and prevents occurence of frequent injuries. More specifically functional training tries to replicate the same type of movement that one would be performing which follows the principle of specificity. Functional Training also focuses on joint stability to help improve injury resistance.
Functional Training developed from physical therapist rehabilitation of injured patients in the effort to improve their dialy functionality while performing daily tasks to prevent further injury. It was then taken an applied into a more overall concept for training individuals and athletes.
A funtional training program consists of Multi-joint, multi-planar, proprioceptively-enriched activity that involves deceleration (force reduction), acceleration (force production) and stabilization; controlled amounts of instability; and management of gravity, ground reaction forces and momentum. All of which are things people do daily in different movements by training these that increases the performance of said movements.
Putting together your own functional training program is not something I recommend because the purpose and application of the concepts go beyond the knowledge of the average health and fitness enthusiast but I this type of training seems like your thing. Try asking a trainer at your local gym about perhaps creating a program for you and if he is an actual quality training he should understand exactly what your talking about and start you on a path to increased performance of daily living and effieciency.
High-Intenisty Training
High-Intensity Training is a very seldom discussed and often ignored form of training for many different reasons. It is both effective and efficient in design. Many people do not understand the term intensity in the Health and Fitness world we use it to describe the level of effor one is exerting usually measure throught the amount of resistance they are using whether that resistance be bodyweight, a barbell, or dumbell. So to define high-intensity one would say an individual is using a level of resistance that is either very close to there maximal capacity or right at their maximal capacity, one can now deduce what a high-intensity training program would in its simplest form be. High-Intensity Training is based on the ten following principles: Train with a high-level of intensity, Attempt To Increase The Resistance Used Or The Repetitions Performed Every Workout, Perform 1 To 3 Sets Of Each Exercise, Reach Concentric Muscular Failure Within A Prescribed Number Of Repetitions, Perform Each Repetition With Proper Technique, Strength Train For No More Than One Hour Per Workout, Emphasize The Major Muscle Groups,Whenever Possible, Work Your Muscles From Largest To Smallest, Strength Train 2 To 3 Times Per Week On Nonconsecutive Days, and Keep Accurate Records Of Your Performance. Every high-Intensity program is designed accoring to these specific prinicples. The advantages for practicing such a program is you maximize your results, while minimizing the amount of time one spends in the gym exercising. The following is a sample of a one day high-intensity training session, if you would like a complete comprehensive program please contact us at [email protected] and we will get a program designed to you and your goals within a week.
Barbell Bench Press 1set 6-12reps
Lat Pulldown 1set 6-12reps
Shoulder Press 1set 6-12 reps
Bicep 1set 6-12reps
Tricep 1set 6-12reps
Lunges 1set 12-15reps
Hip Adductors 1set 12-15reps
Hip Abductors 1set 12-15reps
Lying Leg Curl 1set 10-12
Leg Extensiton 1set 10-12
Standing Calve Raise 1set 20
To insure this workout works to its maximum effectiveness one must selective an intensity or resistance that will allow them to reach momentarily muscular failure with in the prescribed repetition range.
Check out this link to discover more about High-Intensity Training
Barbell Bench Press 1set 6-12reps
Lat Pulldown 1set 6-12reps
Shoulder Press 1set 6-12 reps
Bicep 1set 6-12reps
Tricep 1set 6-12reps
Lunges 1set 12-15reps
Hip Adductors 1set 12-15reps
Hip Abductors 1set 12-15reps
Lying Leg Curl 1set 10-12
Leg Extensiton 1set 10-12
Standing Calve Raise 1set 20
To insure this workout works to its maximum effectiveness one must selective an intensity or resistance that will allow them to reach momentarily muscular failure with in the prescribed repetition range.
Check out this link to discover more about High-Intensity Training