CategoriesProgram Design

Why Introducing New Exercises Can Derail Progress and What To Do About It

Anyone who’s read this site for any length time knows I’m not a big fan of exercise variety.

For most people, most of the time, adding in novelty for the sake of novelty often mounts to nothing more than a one-way ticket to Averageville.

My good friend and strength coach, Chris Merritt (founder and owner of BSP NoVa), has an excellent guest post for you today discussing why exercise variety can be detrimental and how, despite popular belief, you can still keep your clients engaged with the same exercises.

His FREE e-book detailing how you can add variety to basic exercises can be downloaded HERE.

Copyright: spotpoint74 / 123RF Stock Photo

Why Introducing New Exercises Can Derail Progress

“No, get your back flatter … yeah, there you go, but drop your hips … okay, great job, but now get your back flat again … [hm, what the heck is going on?] … maybe set your feet wider?”

Whether you’re the coach or client, everyone is frustrated in a scenario like this, and yet, we’ve probably all been here at some point.

If you’re the client, I’m sorry, it’s not your fault.

If you’re the coach—you guessed it—this falls on you.

When it comes to selecting exercises for our clients, we actually shouldn’t have to coach form all that much. Sure, there’s some base level of teaching that needs to happen on the front end, and occasional cues along the way, but, contrary to what all too often happens across gyms far and wide, people don’t need the newest fancy exercise progression every time they get a new program.

In fact, continually introducing new movements will significantly slow down progress or, worse yet, derail it altogether.

Think about it…

The more time spent on coaching, teaching—whatever you want to call it—the less time the client spends training with appropriate focus and duration to accomplish their goals. Do you think the recipient of the coaching above was able to train with enough intensity (i.e., weight used) and volume (i.e., the total number of sets and reps) to even remotely elicit desired results?

 

… and we can argue about whether it was an exercise selection or coaching problem some other time.

[the correct answer is both]

Now let’s pretend that four to six weeks later they’re finally getting it, and then BAM!, their coach decides to switch things up to the latest squat variation they copped from Instagram.

… here we go again.

A Better System

At our gym, Beyond Strength Performance NOVA, we use a system of strength standards to determine when it’s potentially time to move on, and a subsequent progression of exercises that layer competency gained from the movement prior.

Let’s unpack what that actually means, using the deadlift as an example…

All our members start their training journey with a personal orientation session, typically done a day or two after their 1-on-1 assessment and goal-setting session, and we accomplish multiple things within the hour:

  • Teach the warm-ups, providing context for basic concepts (position, breathing, tension, patterning) that carry right over into their everyday training…
  • Teach them how to deadlift, squat, push, and pull, along with determining what variations and loads are best suited for them from day one…
  • Teach the language we use to coach and cue across all our staff
  • Have the new member work with multiple coaches in the session to introduce them to the concept of semi-private personal training
  • Take them through a short training session with the four movements they just learned, allowing them to train that day and us to see how they took to the information they just learned…
  • Set expectations for what’s to come…
  • Make notes about their personality, learning style, and anything else that will help us to coach and connect with them…

Specific to the deadlift, we start the teaching process in our warm-ups by using the cat-cow drill to learn what it feels like to move through our spine and experience two undesirable positions that we refer to as “macho man”—extension, or belly dropped towards the floor—and “sad dog”—flexion, or a big arch like a scared cat.

We then introduce the position of “tall and tight”—ribs down and belt buckle to sternum—using the push-up position plank.

It’s also at this time that we’ll discuss “tall and tight” being our desirable position for all squats, deadlifts, rows, —essentially everything we do in the gym, with one of the only exceptions being the bench press, where we’ll use an arch, or “macho man.”

Finally, we use quadruped rocking to further provide the perception of what it feels like to move with our hips while staying “tall and tight.”

 

After the warm-ups we teach the deadlift, using a progression of handcuff hinge to barbell deadlift, stopping when we find the ideal starting point for their first program. Rather than write out the whole description of this process, let’s check out a video we filmed in May of last year for a law enforcement group we’re consulting with:

 

NOTE: The only thing we do differently since this video was filmed is introduce the barbell RDL before progressing to the rack pull, as we have found that folks learn to keep the bar tight to their thighs and groove the pattern with a top-down approach more easily than bending over to find the right position before beginning the movement—much like handcuff hinge before the kettlebell deadlift…

Further, we use a strength standard of EIGHT quality deadlifts with a 60kg kettlebell (132# for those of you searching for a calculator), performed for multiple quality sets, before progressing to the barbell RDL. The new member may clear this and move on during their personal orientation session, or they could require multiple phases of training to build the capacity.

So yes, you read that correctly—if they’re four months into training with us and they haven’t passed the kettlebell deadlift standard, that kettlebell deadlift is staying on every one of their programs until they do so. Then they’ll need to demonstrate proficiency with the barbell RDL before they go to the rack pull, and the proper form and mobility with descending rack pulls before maybe progressing to the floor.

Sounds boring, you say?

 

Feeling successful is never boring, and the basics allow for our folks to train with appropriate intensity, volume, and positions to crush their goals. But that doesn’t mean you can’t keep things interesting in your application of the basics.

How Many Ways Could You Program the Kettlebell Deadlift?

If you just thought of things like traditional sets and reps, partial reps, varied tempos, clusters, etc., you’re onto what we refer to as loading types.

Rather than just continually throw the kettlebell deadlift at you in the same fashion, month in and month out, we could do something like this:

  • Elevated kettlebell deadlifts for the first month while we work on hip mobility. Further, we can prescribe more time under tension with the eccentric portion (descent) to really groove the pattern. We refer to this as straight sets with an eccentric focus…
    • Elevated Kettlebell Deadlift (31X2)     2-3 x 8
    • (31X2) = each rep performed with a 3 second descent, 1 second pause on the floor, up fast, and 2 second pause at the top. Do these 8 times and you’ve completed one set—one to two more sets to go depending on how you’re holding up with this new training stimulus.
  • In month two we’re ready to ditch the elevation, however, we haven’t cleared the strength standard, so we’ll program clusters to build our capacity.
    • Kettlebell Deadlift Clusters     3 x (2, 2, 1)
    • (2, 2, 1) = 2 reps, rest 10 to 30 seconds, 2 reps, rest another 10 to 30 seconds, and finally 1 rep—all with the same weight. That’s one set, and you’ve got two more to go.
  • For month three, let’s put weight ladders to use.
    • Kettlebell Deadlift Descending Weight Ladders     3 x (3 heavy, 2 medium-heavy, 1 medium-light)
    • Perform 3 heavy kettlebell deadlifts, right into 2 medium-heavy kettlebell deadlifts, followed by 1 medium-light kettlebell deadlift. That’s one set down, two to go.
  • In month four we bring it back to straight sets, only this time with no elevation…
    • Kettlebell Deadlift     4 x 4
    • … and for example, let’s say you want to test out in week 4. We’ll simply switch your 4 x 4 to 2 x 8. Crush it, and on to the barbell RDL we go…

All For One and One For All

We have strength standards for our core four movements—squat, deadlift, push-up, and pull-up—and progressions/regressions for every exercise we use.

When we put these systems to use in our program design process—appropriately selecting individual exercises and combining them in a manner to work towards the clients’ said goals—coaches don’t need to overwhelm the clients with constant corrections, clients get to see a pathway to success and train their asses off in the process, and decision making with regards to writing one program to the next becomes a simple task.

It’s just plain better for everyone involved.

Want More?

You can learn all about 20+ loading types, providing YEARS of near infinite variety on the basics by picking up my free e-book, “You Can’t Get Bored: Adding Variety to the Basics of Program Design,” by simply providing your email here.

And if you’d like to come learn this stuff in person—and so much more—join us on Sunday September 9th in Queens, NY at Iron Lion Performance for the Program Design One-Day Deep Dive Seminar.  Check out the agenda and get registered here.

Beyond that, feel free to email me anytime! [email protected].

CategoriesProgram Design Strength Training

5 Quick Tips to Increase Strength

There are no “hacks” to getting strong. I’m a firm believer you get out of it what you put in.

It’s hard, and it takes a lot of hard work; oftentimes over the course of several years.

That said, below are a few “quick” tips that can help expedite the process. Admittedly there’s nothing profound or elaborate included, but I felt it important to suggest things that are easily accessible to the bulk of people who read this site.

Hope they resonate and help.5 Quick Tips to Increase Strength

1. WARNING: Captain Obvious suggestion of the day: Creatine

It still dumbfounds me to think there are people out there who train on a consistent basis, yet are still not taking creatine (and yes, this includes you as well ladies). It’s the most researched supplement in human history and it’s efficacy has been proven time and time again.

*It’s safe

*It works

*It’s NOT steroids

Just take five grams of creatine monohydrate (no need to buy the expensive brands that are laced with rocket fuel) per day and that’s that.

ADDENDUM: This is a suggestion. Not mandatory. The first step to addressing lack of progress is to audit your program and nutrition. If those two factors aren’t getting the job done, no one supplement is going to be the panacea.

That said, you still need to go train like a savage. Taking creatine alone isn’t going to mount to much.

2. Deadlift Barefoot

Everyone who trains with me here in Boston is told to take their shoes off when (s)he deadlifts.

To quote a new client I started with the other night

“Why?”

BECAUSE I SAID SO. HOW DARE YOU QUESTION ME. KNEEL BEFORE ZOD!!

Just kidding.

Well for starters, by taking your shoes off you’re now 1-2 inches closer to the ground, which is 1-2 inches less distance the bar has to travel.

Secondly, and more germane to the point, by taking your shoes off you’re now able to push through your heels. As a result, you’ll recruit more of your glutes and hamstrings to help out.

It’s not uncommon for some people to see a significant increase in how much weight they can pull off the ground from a little more posterior chain recruitment.

Thirdly, people will automatically think you’re badass cause you’re training with no shoes on. Of course, this is contingent on whether or not your feet smell like you’ve been walking through a sewer all day.

In that case, it’s your call.

3. Glute Activation

If your glutes aren’t able to fire full throttle, the hamstrings and lower back have to do more work than they’re accustomed to doing.

So from that standpoint paying more attention to glute activation can have positive repercussions for those suffering through chronic low-back pain.

However, people often forget the badonkadonks are not only the body’s dominant hip extensor which play a key role in athletics and strength, but are also a fairly large muscle that’s aesthetically pleasing to look at (cue obligatory fitness Insta-celebrity pic here).

Don’t worry, I got you too ladies:

By “turning on” the glutes with some simple activation techniques beforehand, you will undoubtedly be able to handle more weight when you squat and/or deadlift.

To that end, while I don’t have any PubMed research articles to back this up, more weight=more strength=more people want to see you naked.

Here are some of my favorites:

Up 2, Down 1

 

I like this variation because it allows for more eccentric overload on the lowering leg. Obviously one will need to master the two-legged variation first, but this is a nice progression to consider.

Band Resisted 1-Legged Hip Thrust

 

This is an ingenious variation I stole from Dean Somerset. If you’re looking to progress you’re 1-Legged Hip Thrust and having a hard time figuring out a way to do so, give this a try.

Creepy McCreepypants Frog Pumps

 

Popularized by none other than Bret Contreras, Frog Pumps are another fantastic exercise that aid in getting the glutes nice and juicy.

Thing is, they’re awkward as fuck to perform in public.

So, there’s only one way, and one way only, to perform them….

…..by copying Bret and Dr. John Rusin’s lead and making direct, intense eye contact with someone and making things creepy AF.1.

Reps can range anywhere from 15 to infinity.

4. Stop Testing Strength and Build It

I’m not the first to say this.

Many other coaches stronger than I – Chad Wesley Smith, Greg Robins, Julia Ladewski, Pavel, to name a few – have reverberated this quote on repeat throughout the years.

Far too often trainees head to the gym week in and week out and “test” their lifts rather than actually build them.

Now, mind you, lifting heavy things (90% + of 1 rep-max) is a non-negotiable factor to getting strong. However, as I noted in THIS blog post sub-maximal training (I.e., predominately using loads in the 65-85% range) is much UNDER-valued component to strength training.

In other words: loads in those ranges help one to BUILD strength.

Moreover, utilizing more sub-maximal training – while having an obvious muscle building effect (bigger muscles often equate to more force output) – also allows trainees to hone their technique and to get into (and maintain) proper positions to exhibit their strength more effectively.

5. Use Novelty Sparingly

Unlike coaches Dan John or Mike Boyle, I don’t find myself to be a very quotable person.

However, I am proud of this one:

“Look, I’m not bashing exercise variety. Variety has a time and place. However, the greatest gap in most people’s training isn’t lack of novelty, but rather lack of mastery.”

Many trainees have what I like to call “Squirrel Syndrome” when it comes to working out.

They start doing an exercise (or in most cases start an exercise program) and before they’ve put down the dumbbell on their first set they’re distracted by a new “squirrel.”

 

In this case the squirrel is an entirely new exercise program or a bright, shiny, new exercise.

– “Jumping Jack BOSU Bicep Curls?”

– “Sweet Christmas, I need that in my life.”

Want to get stronger?

Stop hopping exercise to exercise or program to program. It’s almost impossible to see steady progress if you’re heavy-handed on the novelty.

I like Jim Wendler’s approach to programming for strength:

“The boring shit works.”

Observe anyone who’s strong or has a physique you admire and almost always they’re doing very vanilla things in the weight room.

Contrarily, watch most other asshats who cry afoul about hitting their genetic ceiling2(or something equally as lame):

Jumping Jack BOSU Bicep Curls.

CategoriesProgram Design

Earn Your Curls

I have a few silly rules at CORE:

  • Always greet my clients with a smile and their first name when they walk through the door.
  • When someone is attempting a deadlift PR (or if they’re deadlifting in general), they get to pick the music.3
  • Everyone has to wear pants on Wednesdays.
  • Clients have to “earn” their bicep curls.
Copyright: estradaanton / 123RF Stock Photo

 

Last week I posted something up on my Instagram account highlighting the latter point – earning your curls – that sparked some good conversation.

I posted a video of one of my female clients performing a set of bicep curls and in the description I wrote:

“I have a silly rule when it comes to working with female clients. I don’t include any direct arm work (mostly referring to bicep curls here) until they’re able to perform a strict bodyweight chin-up. @blondepaleo has earned her curls.”

Actually, what am I doing?

Why don’t I just post the video and subsequent commentary here?

DUH.

Many who chimed in simply asked “why?” and asked if I’d explain my rationale and train of thought.

Others brought up some very valid points, even disagreeing with me, which also served as an additional impetus to write this post and expound further.

So, here we go.

Earn Your Curls

First and foremost let’s not get cra-cra.

There’s a lot of things I take an “anti” stance on – anti-vaccers, Dr. Oz, mushrooms, poodles – but bicep curls isn’t one of them.

I’m not some elitist, Acai shake drinking, gluten free eating, bourgeoisie douchehole running around the far reaches of the internet trolling people telling them “bicep curls aren’t a functional exercise.”

Because, well, they are.

There are many things we do and accomplish in everyday life that require us to flex our elbows and/or to hold something isometrically in our arms.

Secondly, just so we’re clear, I’m also not a Sith Lord.

I don’t deal in absolutes.

There’s always going to be a “what if” or “it depends” caveat to any comment or claim.

As someone astutely pointed out in my original IG post:

“What if you’re working with someone who’s overweight and would otherwise have a long journey to their first chin-up/pull-up?”

1. On one hand, as a coach, I’m going to work to the best of my ability to set all my clients up for as much success as possible. My goal is to respect their goal(s) and to elicit a training effect.

If bicep curls are part of that equation, so be it.

2. However, assuming an overweight client’s goal is to lose weight, I can think of many things more deserving of our time within an hour session than performing bicep curls.

Anyhoo…..

As far as WHY I have my “no bicep curl until you can chin-up” rule I can wrap it up into a few bullet points:

1. Standards Simplify Programming

By implementing a few standards or “markers” into the mix, I find it helps to make programming more seamless and transparent.

As an example I have my own rule that no one graduates to the Trap Bar Deadlift until he or she can deadlift the “Beast” (48 kg kettlebell).

I have no smarty aleck explanation as to why, it’s just something I adopted after reading something from strength coach Mike Perry which resonated with me.

There’s no time line on this.

I have some clients who nail it within a session or two. Some take a few weeks. Others take a few months.

Either way it provides some semblance of guidance and direction with programming.

Do this then you can do that.

2. Performance Based Goals Work

Lets be real: most people start working out because they want to look good naked.

There’s no denying the aesthetic bias that drive many of us to the iron.

Whether I’m working with a female or male client for the first time, many will divulge they’d like to “tone up” this area or “tighten up” that area.

Having a pair of muscular arms to show off – especially now that we’re in the summer months here in Boston – is almost always high on someone’s list.

In my 15+ years as a personal trainer and strength coach, though, the limiting factor which prevents most people from attaining a nice pair arms isn’t their lack of bicep curls.

It’s their lack of being strong.

 

If I can nudge trainees towards a performance based goal – which will provide purpose and intent in their training – almost always, the aesthetic changes many covet just kinda sorta happen.4

3. People Are Gonna Perform Curls

Listen, I’m not going to sit here and say programming bicep curls is stupid, because it’s not. I often toss in a bonus “Gun Show” for many of my clients at the end of their session.

That being said, I wasn’t born yesterday.

Why program curls if you know people are going to sneak them in on their own no matter what anyways?….;o)

The Chin-Up Hierarchy

My friend and colleague, Max Shank, brought up a valid point in the conversation:

“Dude I have a rare opportunity to politely disagree with you on something!

Shall we? 

Curls are a functional exercise. They also can help one achieve a faster, better pull up if applied properly. “Endless” would be totally up to application. 

You are silly in a good way, my friend—and your rule is silly in a doesn’t really make sense to me yet kinda way. Maybe this is just the pendulum swinging back from too many curls and kickbacks and no compound moves?”

I can’t disagree with any of that.

“It depends” is always the right answer to any question.5  And, to be candid, I have programmed bicep curls into some client’s programs in an effort to expedite their chin-up prowess.

Oftentimes for the the exact reasons Max outlined above.

But also because bicep curls can help with the “end range” of the chin-up….especially those last 1-2 inches. Moreover, in terms of helping to improve anterior shoulder stability (bicep tendon attaches to the corocoid process), bicep curls can be valuable.

To that end, when it comes to one’s ability to perform their first chin-up (male or female) there’s a hierarchy of sorts I like to follow.

Training chin-ups/pull-ups more frequently will be paramount. This is a point I stole from Artemis Scantalides who’s a HUGE fan of training the chin-up 4-5x PER WEEK.

Mind you, not the “chin-up” chin-up 4-5x per week, but rather all the “stuff” that make up its parts 4-5x per week.

1. Learn the Hollow Position

This is a great way to teach context. Trainees need to learn to appreciate the Hollow Position from the floor before they have any hope in emulating the same position hanging from a chin-up/pull-up bar.

 

What’s more, there are a number of exercises you can perform in the Hollow Position – 1-Arm Presses, DB Flye, for example – that will reinforce full-body tension and transfer very well to the chin-up/pull-up

2. Learn to Use the Scapulae and Lats

 

The biceps ARE in the line-of-pull when it comes to chin-ups/pull-ups, so it’s not uncommon for people to feel them working.

However, it becomes a problem when the biceps the only thing people feel working.

The upper back, scapulae (shoulder blades) in particular, should be where the movement initiates, as well as the lats.

Scapular pull-ups, as demonstrated by strength coach Meghan Callaway above are a fantastic learning tool. That and cueing people to drive their elbows towards the floor when pulling.

3. Confirming, that, in fact, Wu-Tang Clan Ain’t Nuthin to Fuck Wit

Because, they’re not.

4. Actual Chin-Up Variations (Hanging From a Chin-Up/Pull-Up Bar)

  • Chin-ups with accommodating assistance (band assisted)
  • Eccentric Chin-Ups (emphasizing the lowering portion)
  • Flexed-Arm Hangs
  • Straight Arm Hangs
  • Straight Leg or Bent Knee Raises

5. Accessory Movements

Movements/exercises that very closely resemble chin-ups/pull-ups and/or target the same muscle groups:

  • Rack Pull-Ups

 

  • TRX Progressions

Starting with regular ol’ Inverted Row variations to something more along the lines as this:

 

  • Seated Lat Pulldowns – various grips
  • Any rowing variation – Seated Rows, Chest Supported Rows, DB Rows, literally, anything.
  • Rollout variations – Stability Ball, Ab Wheel, etc

6. Bicep Curls

Get some.

Wrapping Up

I am not anti-bicep curl.

I am not anti-bicep curl as part of a program to help someone achieve their first chin-up (or to perform more chin-ups).

I’m just anti-bicep curl when I know I have a limited amount of time with someone.

CategoriesCorrective Exercise Program Design

2 Drills For Easy Access to Shoulder Health

Anyone who’s spent any significant time in the weight room knows how vulnerable the shoulders are to injury.

This isn’t to downplay other areas of the body prone to nefariousness like the lower back or knees. Let’s be clear: those deserve some shade thrown their way too.

Rather, it’s just to point out that, for lack of a better term, trying to train around or even fix a pissed off shoulder sucks donkey balls.

It can be tricky and there are a lot of factors to consider: Exercise selection, exercise technique, posture, access to appropriate scapular motion (upward vs. downward rotation), soft tissue considerations, and breathing patterns to name a few.

Copyright: staras / 123RF Stock Photo

Taking all of the above into consideration is a good thing, and I applaud those coaches and trainers who go out of their way to peel back the onion as much as their expertise and experience allows in order to get at the crux of the issue.

I do find, though, that sometimes, not always, we get a little too cute or rabbitholey with our approach to shoulder health.

  • Coach A will tell one individual that their shoulder hurts because their left big toe lacks dorsiflexion.
  • Coach B tells them it’s because their Posterior Mediastinum is shutting off their diaphragm.
  • Coach C says “nope, your shoulder hurts because you’re not back squatting enough.”
  • And Coach D, well, he’ll say something really asinine like, “I think it’s because you’re wearing purple. This makes your shoulder sad.”

And yes, while I am being a tad facetious here, I don’t feel I’m coming entirely out of left field. I’ve heard some doozies from past and current clients about what they were told was the impetus behind their shoulder woes.

Moreover, as a result, many clients and trainers alike tend to fall under the same trap….

….OverCorrectiveExerciseitis

This falls under two camps:

Camp 1: Trainer gives or person is handed a laundry list of “corrective exercises” that take 327 days to complete.

Camp 2: Trainer prescribes or person is told to perform redundant, borderline stupid exercises.

Stop OverCorrectiveExerciseitis

All of this isn’t to say I’m anti “corrective exercise” or that it should be avoided altogether. There’s a time and place for just about everything6, and sometimes people do need a little bit more TLC to improve motor control, activation, and/or positioning.

PSA: Doing stuff correctly can be corrective. Avoiding excessive anterior humeral glide during push-ups or rows can be a game changer for shoulder health.

However, Dr. Quinn Henoch brought up a valid point when I listened to him speak a few months ago with respects to corrective exercise.

Maybe the real fix for most trainees is something as simple as adjusting their training volume.

Maybe they’re doing too much of one thing or too little of another?

via GIPHY

Which brings me back to shoulder ouchies.

Generally speaking, when someone’s shoulder hurts I find most need less bench pressing and more posterior cuff and upper back strength in addition to a healthy dose of scapular stability.

Instead of boring them to tears with warm-up drills they’re likely not going to do on their own anyways, I prefer to include the bulk of the “correctivy” stuff IN THEIR ACTUAL PROGRAM.

That way they just think it’s business as usual and I come across as a straight up boss for helping them cure their shoulder woes.

On Bench Pressing:

There’s lots more to say here, and this will likely make for a good blog post in the future,  but in the interim the Tweet below sums things up succinctly:

On “Correctivey” Stuff

Below are two drills I like to use as fillers that can be performed after sets of squats, deadlifts, and even bench presses. It’s a foolproof way to add more volume to something they’re probably not doing enough of anyways.

It’ll look something like this:

A1. Deadlift/Squat/Bench Pressing/Not Kipping Pull-Ups
A2. Filler (<— correctivy stuff that people just think is part of their program so they actually do it. Hahahahahahahaha. Jokes on them).

1. Band Reverse Flye Walkout

 

This is a drill I picked up from Jim “Smitty” Smith of Diesel Strength & Conditioning.

As you walk back you need to resist the pull of the band, which torches the rhomboids, muscles of posterior cuff, and scap stabilizers. Be careful you don’t “shrug” throughout, you want to keep shoulder blades depressed and together.

NOTE: 118% more effective if you yell “this….is….Sparta” as you perform your set.

I like to have my clients perform anywhere from 5-10 reps per set.

2. Racked ISO Shoulder Holds

This is another drill I stole from someone smarter than myself, this time a Doctor: Dr. Ryan DeBell of The Movement Fix.

 

I’ll usually start with 10 second holds at each position per set and ramp up to 20-30s holds per set for my clients (depending on how sadistic I feel).

I’ve seen some very big individuals succumb to this drill. It’s very humbling.

That’s It

Pepper these two drills into your workouts or that of your clients/athletes more sporadically. I’m certain everyone’s shoulders will start feeling better.

Do it.

DO IT.

Categoriescoaching Program Design

Programming Considerations: Training Volume

We live in a world of dichotomous abundance.

In literature we see it all the time in the form of heroes (Beowulf) vs. villains (Grendel), good (Gryffindor) vs. bad (Slytherin), or real (Milwaukee) vs. imaginary (Minas Tirith).

We see it all the time in real life too:

  • Democrats vs. Republicans
  • Science vs. People Who Make a Ham Sandwich Look Intelligent
  • Autobots vs. Decepticons

The idea behind dichtomy is to demonstrate or showcase a contrast between two things that are represented as being opposed or entirely different.

Who’s right?, who’s wrong?, what’s better?, what’s worse?, bacon is delicious, no, fuck that, you’re going to hell…

….it can all spiral into a garbled mess.

Copyright: badmanproduction / 123RF Stock Photo

 

The fitness industry sees no shortage of it either.

All you have to do is spend 17 seconds on Twitter before you want to jump into a shark’s mouth  you witness people on both sides of the fence – low-carb vs. high-carb, CrossFitters vs. powerlifters, back squats vs. no squats – tear each other to shreds.

Both sides are adamant their position is the right position, “how can you not see it?,” and the dichotomous divide seemingly grows larger and larger.

I’m going to skip the mental gymnastics today, and instead focus my attention on something else that’s a liiitle less dramatic and less of a dumpster fire to talk about…

Training volume.

Disclaimer: This will not to be a deep-dive into the nitty-gritty, nerdtastic world of program design and volume. It’s a rabbit hole to say the least. I’m gonna get into some of the particulars, but not too much. Sorry.

My goal is to just offer a few talking points and ideas.

For a nice amuse-bouche on the topic, however, I’d recommend THIS article by Greg Nuckols.

Training Volume, Defined

For all intents and purpose training volume (as it relates to lifting things) can most easily be calculated as such:

Sets x reps x load

The final number can be labelled as total tonnage (or total amount lifted).

For example if someone performs 3 sets of 5 reps with 225 lbs on the bench press it can be broken down as 15 total reps x 225 lbs = 3,375 lbs.

Congratulations. You just benched a Volkswagen you savage.

The idea, then, is to adopt the concept of progressive overload (via performing more sets, reps, load, or any combination) to do more work in subsequent workouts.

Using the same example, lets say it’s a week later (or tomorrow if you’re a man under the age of 40) and you wanted to bench press again. To increase training volume you’d incorporate one of following scenarios:

  • Increase Load: 3 sets of 5 reps @ 230 lbs = 3,450 lbs
  • Increase Reps: 3 sets of 6 reps @ 225 lbs = 4,050 lbs
  • Increase Sets: 4 sets of 5 reps @ 225 lbs = 4,500 lbs
  • Increase All Three: 4 sets of 6 reps @ 230 lbs = 5,520 lbs
  • Increase CrossFit: 24 sets of 17 @ Scaled # = Can’t feel the left side of your face

That’s a very watered down and simplified explanation, but should get the gist across.

In short: Ensure that you’re doing more work by tracking stuff and good things will inevitably happen.

As an umbrella theme, however, it’s important to understand that this approach does have limitations.

We’re humans, not Kryptonians.

There’s an inevitable “tipping point” that’s bound to take place. Adding more and more training volume (a poor periodization scheme in the long run) will eventually have deleterious effects.

I like what Mike Boyle has to say on the matter:

“Periodization might be the most overstudied subject in the training world. Tens of thousands of pages have been written detailing the complexities of microcycles and mesocycles. And this has only served to confuse what should be a fairly simple concept, as articulated by strength & conditioning legend Charles Poliquin in the 1988 article “Variety in Strength Training”: Phases of high volume (accumulation, extensive loading), high intensity (intensification, intensive loading) and unloading should be modulated within the program.“

In other words:

Higher volume, low load periods should be alternated with higher-intensity, lower-volume periods.

[Smoke bomb, smoke bomb, exit stage right]

To give a brief example I’ve always liked fluctuating training volume on a weekly basis, which is something I gravitated towards from my years as a coach at Cressey Sports Performance:

Lets use the deadlift as an example here with the main goal being to improve strength:

A. Deadlift

Week 1: 1×2 @ 83%

Week 2: 1×2 @ 85%

Week 3: 1×2 @ 87%

Week 4: 1×1 @ 90%

B. Deadlift – Speed(ish)

Week 1 (High Volume): 4×3 @ 70%, 1×5 @ 65%

Week 2 (Medium Volume): 3×3@ 70%, 1×5 @ 60%

Week 3 (High Volume): 5×3 @ 70%, 1×5, @ 60%

Week 4: (Low Volume): 3×3 @ 65%

To reiterate: taking into account sets/reps/load and trying to use any permutations you wish to ensure someone is doing more work is never a bad place to start.

It’s training volume 101. And it works.

HOWEVER

I’d encourage you to heed this Tweet from Eric Cressey from a few days ago:

When trainers/coaches place too much emphasis on overall volume and use that as their only metric to measure progress it can be problematic.

It reminds me of something strength coach and physical therapist, Dr. Quinn Henoch, has discussed on numerous occasions. We’re quick to pump the brakes and implement any number of corrective exercises when one of our client’s shoulders starts to hurt.

Okay, not the worst thing in the world. I’m not going to cry afoul if a trainer/coach wants to toss in a bit more soft tissue work on someone’s pecs or lats:

I’ve even heard of instances where people are encouraged to get blood work done; as if finding out they’re allergic to grass-fed acai berries will miraculously cure their lack of scapular upward rotation.

The fuck?

Instead, what Quinn is quick to point out is this: Maybe you need to audit your program and adjust total training volume?

It could be as simple as you’re prescribing too much training volume compared to what someone is able to recover from.

That’s why they’re hurt.

Not because they need more Ipsilateral Birddog Balloon Breathing.

Which begs the question: What are some ways in which to increase overload that doesn’t entail just increasing volume?

Well, two come to mind.

1. Get People Into Better Positions

I’d argue the reason many trainees are unable to make much progress in the gym to begin with is because they’re unable to get into appropriate positions to express their “true” strength.

Take the squat.

I see something like this:

Any asshat coach or trainer can tack on more volume to the above walking (or, rather, squatting) ball of fail.

Physical Therapist Gray Cook would refer to this as “adding fitness on top of dysfunction,” which isn’t doing anyone any favors.

Rather, taking the time to actually coach someone so they’re in a better position to be successful is what’s going to make a difference.

And this will often entail LESS volume (using sub-maximal loads).

A funny thing will happen.

Trainees are given a massive piece of humble pie when they’re getting sore from a load that’s 50-75% less than their perceived one-rep max.

2. Change the Center of Mass

Bringing a load closer to the ground makes an exercise easier. A prime example is any single leg variation where DBs are held at the side(s):

 

If I wanted to make this harder and as a result increase overload without necessarily adjusting training volume all I’d have to do is move the DBs to a higher position or maybe revert to something like a Barbell Reverse Lunge w/ Front Squat Grip.

That’s That

Training volume, too, has a very dichotomous vibe to it.

On one end of the spectrum there’s the “do more” mentality (which is a thing, and an important part of strength & conditioning). But on the other end there’s a delicate balance of what amount of volume a particular person can handle as it relates to their ability to recover.

And finally it’s important to have other tricks in your bag other than adding more of it in order to help your clients/athletes get better.

Like I said, I didn’t want to get too far into the weeds on the topic of training volume, but I hope this helped.

Categoriespersonal training Program Design Uncategorized

What You Need To Know About Sets

Straight sets, pyramid sets, drop sets, cluster sets…

…it can all be rather confusing to the newbie lifter, or even seasoned veteran.  How many sets should you do? What exercises are the best fit? What about rest? Is it normal to not feel the right side of your face?

All are pertinent questions and with today’s guest post Dallas based personal trainer, Shane McLean, helps to clear the air.

Enjoy.

Copyright: apichon168 / 123RF Stock Photo

What You Need To Know About Sets

When I first started lifting, I had no idea about all the different types of sets.

When I went to the gym, I would saunter over to the dumbbell rack and bust open my biceps with some curls.

And when I did curls, I did them it front of the mirror and the whole gym knew about it.

However, my biceps remained small and so did I.

That’s until I started learning about all the set schemes that exist in the iron universe. Like most boys when they started out lifting weights, I did the workouts from muscle magazines hoping that it would make me look like the guys on the cover.

That didn’t work out at all but, it was the first time I heard about pairing sets together, known as supersets. You mean you could pair exercises together, increase training efficiency and build muscle all at the same time?

My mind was blown.

This led me further down the rabbit hole of all the different set methods which in turn led me to be armed with a coffee cup, a clip board, a stopwatch and telling people what to do with a dumbbell while wearing comfortable pants.

Yes, that’s right I’m a Personal Trainer.

Now you can benefit from my 25 years in the iron game, with eight of those years writing programs for people that get results.

Read on and learn things.

NOTE: These are guidelines and there will be exceptions to the information presented here.

1) Straight Sets

What Are They? – Doing just the one exercise for one or multiple sets with rest in between sets

The Best Use For Straight Sets? – They’re often used for barbell exercises like deadlifts, squats, presses and rows. All your energy is focused on getting stronger with that one move.

Types of Exercises That Straight Sets Work Best For? – Compound barbell/dumbbell like those discussed above.

 

How Many of Sets Should You Do? – It depends on how many reps in each set. More reps mean less sets and less reps mean more sets. Another factor is load. The closer you are to your one rep max, you’ll do less reps more sets and vise versa.

For example- 3 sets – 3 reps 90% 1 rep max. Or 4 sets of 5 reps 83% 1 rep max.

How Much Rest Between Sets? – usually 2-3 minutes rest between sets.

2) Supersets

What Are They? – Is one set of an exercise is performed directly after a set of a different exercise with minimal rest in between them.

The Best Use For Supersets? – They’re ideal for building muscle, fat loss and for those who have a limited amount of time to train.

Types of Exercises Supersets Work Best For? –  Really anything goes here. Barbell, dumbbells, kettlebell, bodyweight, resistance bands and machine exercises all work. You can use compound (exercising multiple muscles groups) or isolation (single muscle) exercises.

Different Types of Supersets

1. Compound supersets, when both exercises work a similar body part.

For example:

1A. Squat

1B. Lunge

2. Non-competing supersets, pairing a lower body exercise with an upper body exercise.

For example:

1A. Squat

1B. Dumbbell bench press

3. Isolation/compound supersets which you pair a single joint exercise with a compound movement or vise versa.

For example:

1A. Triceps extension variation

1B. Barbell bench press

 

How Many of Sets Should You Do? – Anywhere from 2- 5 sets (depending on how much time you have to train) and repetitions can range from anywhere between 6- 15 reps per set.

How Much Rest Between Supersets? – Limited rest between the exercises themselves and anywhere between 60-120 sec rest between supersets.

3) Tri-Sets

What Are They? – Doing 3 different exercises back to back to back.

The Best Use For Tri-Sets? – They are ideal for fat loss, muscle building and for people who want maximum training efficiency.

Types of Exercises Tri-Sets Work Best For? –   Really anything goes here also. Barbell, dumbbells, kettlebell, bodyweight, resistance bands and machine exercises all work. Furthermore, having all the equipment close to you will cut down on transition time between exercises.

Different Types of Tri-Sets

You can use them to bring up a lagging body part.

For example, shoulders:

1A. Single arm shoulder press

1B. Lateral shoulder raises

1C. Reverse fly

 

Or mobility tri sets to help improve your movement.

For example, hip mobility exercise for the squat:

1A. Goblet squat

1B. Push up

1C. Half kneeling hip flexor stretch

 

Or when pushed for time you can combine strength and cardio exercises to get the best of both worlds.

For example:

1A. Leg exercise

1B. Upper body exercise

1C. Cardiovascular exercise 30- 60 seconds

How Many of Sets Should You Do? – Usually 3- 4 sets and anywhere between 6- 15 reps per exercise.

How Much Rest? – Limited rest between the exercises and 90-120 seconds rest after each tri-set.

4) Timed Sets

What Are They? – Doing an exercise for certain amount of time or completing the programmed reps in a certain amount of time.

The Best Use For Timed Sets? – They can be used for building muscle but they’re excellent for incinerating body fat.

Types of Exercises Timed Sets Work Best For? – Any piece of equipment that allows for an easy transition between exercises is a winner. For example, barbell, dumbbell, bodyweight, kettlebell and resistance bands.

Different Types of Timed Sets

Every minute on the minute sets where you complete a certain amount of reps and then rest the reminder of the minute before moving on to the next exercise.

For example:

1A. Goblet squat- 8 reps

1B. Row- 8 reps

1C. Goblet reverse lunge- 8 reps on each leg

1D. Chest press- 8 reps

1E. Biceps curls – 8 reps

 

Or you can scrape the reps and it’s just you versus the stopwatch where you try to do as many reps as possible in a pre-determined timeframe. For example, a full body circuit using bodyweight, barbells and dumbbells.

Work/Rest Interval Guidelines

Beginner – 20 sec work/40 sec rest.

Intermediate – 30 sec work/30 sec rest.

Advanced – 40 sec work/20 sec rest.

1A. Squat variation – BW squat, Goblet, Sumo or Barbell squat

1B. Push variation- Incline push up, Push up or Dumbbell bench press.

1C. Single leg exercise- Reverse lunge, Forward lunge or Side lunge

1D. Pull variation- Rack pull, Dumbbell bent over row or Standing cable row.

1E. Core- Alternating side plank, Mountain climbers or Front plank.

How Many of Rounds Should You Do? – It depends how long you’ve got to train. Using the above examples, these circuits takes 5 min to complete so 3- 5 rounds would suffice.

How Much Rest? – You rest when you’re done.

5) Ladder Sets

What Are They? – One big superset when you compete the reps of both exercises in an ascending or descending order. For example, 10-9-8-7-6-5-4-3-2-1 or 1-2-3-4-5-6-7-8-9-10.

Best Use For Ladder Sets – They’re great way to finish your training and to add volume to a body part that needs working on. Furthermore, they can be used for a stand-alone training when pushed for time.

Types of Exercises Ladder Sets Work Best For? – Bodyweight, kettlebells, medicine balls, battle ropes and dumbbells work great.

For example, the kettlebell swings/medicine ball slam combo:

Instructions: Do 20 reps each of the swings and the slams and go down by 2 each time you perform a round until you reach two reps for each exercise (for example 20-18-16-14….2). If you don’t have access to medicine balls, substitute in battle rope slams.

Battle Rope Slams

Med Ball Rotational Slam

https://youtube.com/watch?v=YHgXAFY4H1Q

 

How Many Rounds Should You Do? – Just one will do, if you’re doing it right.

How Much Rest? – Again, you’ll rest when you’re done.

6) Cluster Sets

What Are They? – Sets with a predetermined rest period between reps within the same set.

For example:

  1. Load the barbell to 85-90% of your maximum, a weight you could normally lift 3 times.
  2. Do one rep and rack the bar.
  3. Rest 10 seconds.
  4. Do another rep and rack the bar.
  5. Rest for 10 seconds.
  6. Do this 4-6 times total

Best Use For Cluster Sets – They’re best used for building strength but be warned, when using heavier weights with shorter rest periods while increasing volume can lead to fatigue.

For example, (4×2) x5 sets – is 5 total clusters of 4 mini sets of 2 reps with 10 seconds rest in between. That’s 40 reps at 85-90% of your 1 rep max.

Types of Exercises Cluster Sets Work Best For? – Barbell exercises like squats, presses and rows but can be used for chin-ups also.

 

How Many Sets Should You Do? – Anywhere from 3- 6 clusters.

How Much Rest Between Clusters? – 3 minutes or more between clusters because of their demanding nature.

7) Drop Sets

What Are Drop Sets? – Is a method where you perform an exercise and then reduce the weight (usually 15- 30% drop) and continue for more reps until you reach failure.

Best Use For Drop Sets – Ideally, it’s your last set of the day. This method is used to add muscle and volume to a body part. However, it’s not for the faint of heart because you will feel the burn.

 

Types of Exercises Drop Sets Work Best For – Barbell, dumbbell and machine exercises.

A Different Type of Drop Set

Rather than dropping the weight and lifting till failure, you can perform mechanical drop sets where you use the same weight the entire time. You start an exercise in a mechanically weaker position to one in which you’re in stronger position.

For example, the dumbbell bench press mechanical drop set:

https://youtube.com/watch?v=KfYNhAGAm0w

 

This is a truly sadistic method for building muscle, but it works. If you want more ideas, read this excellent article by John Romaniello.

How Many Drop Sets Should You Do? – Once per training and probably no more than twice per week.

How Much Rest? – If you’re doing it right, you’ll need a nap.

Wrapping Up

Wow, you got to the end and you’re probably hungry. Please go get some protein.

Now, you’re armed with the knowledge to take your training to the next level and to hulk smash your way through any plateaus. Happy lifting.

About the Author

Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Texas. Shane believes in balancing exercise with life while putting the fun back into both.

CategoriesStrength Training

Stuff That Works But People Think Doesn’t But It Does: Submaximal Training Edition

The movie The Bourne Identity, based off the novel of the same name written by Robert Ludlum, was released in the summer of 2002 and starred one Matt Damon.

Up until that point Damon wasn’t a no-name actor. He was most recognized for his roles in Good Will Hunting, Rounders, The Rainmaker, and Ocean’s 11, to name a few.

I, like many others upon hearing the news Matt Damon was going to be playing Jason Bourne – an iconic, bonafide, badass – had this reaction:

“The fuck?”

Matt Damon?

Matt Damon the same guy who was in The Talented Mr. Ripley and All the Pretty Horses? That Matt Damon?

“Pfffft, no way it’ll work,” I thought. “A piece of french toast comes across as more badass than Matt Damon.”

Clearly I, and everyone else, didn’t know what the hell we were talking about.

15 years and four installments later (five if you count The Bourne Legacy) it’s hard to think of anyone else playing Bourne.

Damon was/is a legit boss.

https://www.youtube.com/watch?v=pJz7P1V3_M4

 

Needless to say it worked.

People didn’t think it would, but it did.

So what does this have to do with anything? Well, I notice the same parallel in the strength & conditioning world.

People think something won’t or doesn’t work, but it does.

Take for instance sub-maximal training.

Sub-Maximal Say What Now?

Loosely described, maximal (or max-effort) training is a load – usually a one, three, or five rep max – that can’t be completed for an additional rep.

For example if you squat 275 lbs for three reps, but attempted a fourth and know you’ll perform the world’s fastest face plant, that’s your 3-rep max.

I.e., you’re unable to complete an additional rep.

Alternatively, sub-maximal training is best described by strength coach Todd Bumgardner:

“Submaximal effort training is simply work done with heavy loads that don’t require maximal effort. The weights exist in the range between seventy-five and ninety percent of one rep maximum and each set finishes with a few reps left in the tank.”

There’s been a shift in recent years of people always training to failure and always utilizing maximal loads, because, you know, #peoplearefuckingstupid.

While I can appreciate one’s desire to want to train hard and at maximal effort, for many, most of time, it’s a less than optimal approach to take (long-term).

For starters, maximal training beats up the body. Now, before some snooty internet warrior chimes in with something like “but Tony, isn’t that the point of lifting weights? To challenge the body and force it to adapt?” let me explain.

Yes, I’d agree with that comment. Most people could benefit from training a little more savagely. Often, when someone says he or she isn’t getting results there’s a convenient correlation to how “hard” they’re working in the gym.

I.e., they’re not.

However, if you’re someone who’s routinely training at “max-effort” and/or training to failure and missing reps all the time I’d garner a guess you’re routinely compromising your ability to recover.

Ergo, unless your name is Wolverine or you’re *cough, cough* taking supplements, sustained max-effort training isn’t a smart choice.

Utilizing loads in the 75-90% range tends to be spot-on for the bulk of trainees. It serves as an obvious option for adding volume, which is an important component to adding muscle.

Moreover, sub-maximal training, when implemented intelligently, won’t brutalize your joints and it’ll allow you to train more frequently.

It’s a win-win.

NOTE: All this is not to insinuate maximal-effort training should be avoided at all costs. Don’t be cray-cray. If that’s how you’re interpreting things please take your face and throw it against a wall.

Training with sub-maximal loads isn’t only great for adding mass, but it’s also a great way to get strong.

Think of it this way: If you make your 3 rep-max your 5-rep max, it’ll also likely result in your 1-rep max seeing a boost too.

Don’t believe me? Here’s a real-world example.

Two months ago I started working with a female client, a coach herself, who walked in on day one with a 300 lb (straight bar) deadlift.

She was already very strong.

She wanted to work with me to help “audit” her deadlift and to help prep for her first barbell competition – not a powerlifting meet.

Some Brief Context: she’s actually a co-owner of a gym here in Boston that specializes in kettlebell training and is StrongFirst certified herself. The name alludes me at the moment (sleep deprivation sucks), but she and a few of her colleagues/co-workers are competing in a StrongFirst “event” that includes some barbell lifts, with the deadlift as the main course.7

Like I said, she walked in on day one with an already impressive pull of 300 lbs. Nevertheless, I was up for the challenge and wanted to see how much progress we could make in two months.

For eight weeks, we never pulled anything heavier than 250 lbs. In fact, I had her perform all sets based off 90% of her 1-rep max.8

This allowed us to utilize a bit more volume (she deadlifted 2x per week: one “heavy” day and one “light” day), albeit under the premise technique was going be at a premium (honing in on attaining a lifter’s wedge) while also ensuring reps stayed snappy.

For deadlifting success (and for a spine that won’t hate you) this is mucho important. Top video = zero lifter’s wedge. You’ll notice when I initiate the pull my armpits are way in front of the bar and subsequently shear loading on spine is significantly higher. Bottom Video = what the lifter’s wedge should look like (a term popularized by @backfitpro). I use the barbell as a counterbalance to pull my chest up (upper back extends) in addition to getting my weight back and armpits above the bar. Likewise I push my feet into the ground to generate more stability and force. Resultantly my back is placed into a much more biomechanically sound position (less shear) and I’m pretty sure this guarantees I’ll be nominated for People Magazine’s Sexiest Man Alive. Pffffft, who needs pecs that can cut diamonds and an 8-figure bank account. Overrated if you ask me. NOTE: load used in both videos was 390 lbs. You should notice a much smoother & faster bar path with the latter video.

A post shared by Tony Gentilcore (@tonygentilcore) on

The Result?

This past Monday marked the “ten days out” point from her competition and I wanted to test the waters.

Jessica ended up hitting a pretty damn clean 330 lbs (with more in the tank). We’re hoping she’ll match that number (if not add another 15-20 lbs) when it’s go time.

Remember: she hadn’t touched anything heavier than 250 lbs for eight weeks.

I know some of you reading will clamor for the meat and potatoes of her programming. That’s NOT the point of this post.9

The point is that you don’t have to shit a spleen and hoist max effort loads every time you walk into the gym. More often than not you should focus on quality reps (but strain sometimes), end each session kinda-sorta refreshed, and wanting more.

Sub-maximal training is a thing.

And it works.

CategoriesProgram Design Strength Training

How To Get Strong in 2-3 Days a Week

I have a 7-month old here at home and to say that my day-to-day routine – wake up, casual breakfast, peruse the internet, take a pic of my cat, do a little writing, go lift heavy things, go coach, come home, eat dinner, watch Forensic Files10, repeat – that I like(d) very much and grew accustomed to over the years has been interrupted would be an understatement.

Now my world revolves around diaper changes, eating & sleep schedules, and subconsciously rocking back and forth while standing in place (oddly, many times despite not holding a baby).

I’ve still made my training a priority, though.

xCopyright: improvisor / 123RF Stock Photo

Sure I may bitch and whine about having to be more on-point and expeditious with my training – gone are the two hour bro-sessions – and also be more steadfastly aware that my ability to recover has been compromised (again, gone are the two hour bro-sessions), but it’s all good.

In the grand scheme of things I have little to complain about.

Julian is growing, happy, healthy, and already has his sights on the 2040 Olympics.11

My kid’s cute and stuff and I’d love to talk about him more, but lets get back to topic of training.

The peeps over at BodyBuilding.com knew I had become a Dad recently and asked if I’d be willing to drum up a quick-n-dirty program not necessarily directed towards new parents per se, but more so for people who are busy and don’t have copious amounts of time to get their diesel on.

I was happy to oblige and this is what I came up with.

—> How To Get Strong In 2-3 Days a Week <—

Categoriesmuscle growth Strength Training

It’s Not Just About the Weight…

In today’s guest post, regular contributor and resident Texan badass, Shane McLean, explains why the way to get bigger, faster, stronger isn’t to only put more weight on the bar.

Don’t get me wrong, it helps (and would be a nice starting point for some people)….but it’s not the only way.

Shane shares some examples below. Enjoy.

Copyright: jtrillol / 123RF Stock Photo

 

It’s Not Just About the Weight…

Progress in the weight room is much like life. It’s never in a straight line.

When you first started out on this lifting journey, progress (mostly likely) came easily and slapping more plates on the bar was second nature. You’d also look in the mirror, strike a pose and realize you’d gotten a little sexier.

Ah yes, those were the days.

As you move further along in this journey, the newbie gains start to wear off and it becomes more of a struggle to get bigger, faster and stronger.

When this started happening to me, I thought I was doing something wrong. I would workout harder and longer and would hop from program to program hoping to regain the gains.

But all I got was….

After some trial and error and having the benefit of some world class coaching, (hint hint Tony) I realized that changing a few variables was just the kick start I needed.

The following techniques have been around longer than you and me (and I’ve been around for a while) because they work. It’s not as sexy as twisting yourself into a pretzel or squatting on a Bosu ball, but your gains will thank you.

I’m bringing flexing back. The Bodybuilders don’t know how act.

1) Cluster Sets

I first came across cluster sets in Eric Cressey’s Maximum Strength program. After doing these for the first time, I felt like JJ Watt had taken me out. Ouch was an understatement.

Cluster sets involve inserting a short 10-second rest within a straight set which enables you to lift more weight without having to reduce volume. With a typical straight set, you lift the weight for a certain amount of reps and then put it down.

But with cluster sets, you’ll work with your 5 RM, lift it twice, rest for 10 seconds and complete 3 more 2 rep mini sets with 10 seconds of rest between each. You’ll do 4-5 total sets like this, which adds up to 40 reps with a 5RM weight.

Cluster sets work best with compound movements that don’t require a lot of set up time. For instance, barbell bench press variations, chin ups, barbell row variations or the Humble Goblet Squat.

For example:

1A. Flat barbell bench press (4 x 2) mini sets with 10 seconds of rest between – 5 sets

1B. Weighted chin up (4 x 2) mini sets with 10 seconds of rest between – 5 sets

A Little Sumthin on Bench Press Set-Up

 

And, I Little Sumthin on Chin-Ups

 

2) Pauses

Unless you’ve had your head in the sand for the past few years you should know the three main triggers for muscle hypertrophy are mechanical tension, metabolic stress and muscle damage.

If you want to geek out and get more in depth with this topic, click here.

Adding a pause in your lifts covers these bases, if somewhat brutally. But lifting weights isn’t meant to tickle and pausing while the working muscle is under tension will test you in ways that you’ve never thought possible.

Which is another way of saying they suck. ?

Pauses work best with compound lifts like deadlifts, squats, presses and rows but can also used for isolation exercises (Bicep curls, anyone?) to bring up a lagging muscle group.

Pauses can work on weaknesses, such as being slow off the floor when deadlifting or getting into a good squat position. Because if you’re struggling with certain positions within your lift, it helps to spend more time there, not less.

 

If you plan on using this technique, a 2- 3 second pause with a load between 60-80% 1 RM and lifting between 5- 10 reps works well. However, please feel free to experiment if you’re feeling particularly sadistic.

 

3) Every Minute on the Minute (EMOM) Sets for Strength

This method is synonymous with metabolic training and workout finishers at the end of a training.

Starting a set every minute on the minute holds you accountable for work you do in a certain period.

However, if you dare, they can be used for strength also because strength is a skill that needs to be practiced and this method allows you to spend some quality time under the bar not at the bar. ?

Load a barbell with 90% 1 RM for lifts such as squats, deadlifts, presses or pulls. Set the stopwatch for anywhere between 10 – 20 minutes and do one rep every minute on the minute.

This will help you hone your technique and get stronger and better conditioned.

However, this is neurologically demanding and should be done with only one lift per workout. This is best done periodically to shake things up and to bust through plateaus. Please enter at your own risk.

Wrapping Up

You don’t need to throw the baby out with the bathwater when your progress stalls. Just adding some small changes to the basics will have you flexing, smiling and loving the mirror again.

About the Author

Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Texas. Shane believes in balancing exercise with life while putting the fun back into both.

CategoriesMiscellaneous Miscellany

Miscellaneous Miscellany Monday: It’s Go Time Edition

It’s been a while since I’ve done one of these.

First things first: We’re in the final countdown for baby Gentilewis12 to arrive. Lisa entered week #40 this week and we’re gearing up for the due date which is technically this Friday, January 27th.

Copyright: alien185 / 123RF Stock Photo

 

We think we’re ready, but we’re both pretty realistic about the shit-show (literally and figuratively) that’s about to be dropped into our laps. Don’t get me wrong: we’re both super excited and pumped. However, all of that is met with equal parts trying not to destroy the back of our pants too.

If for some reason I happen to not update this blog this week, you will know why.

Wish us luck….;o)

1. It’s still surreal to think that by this time next week I’ll be someone’s daddy. I have zero confidence I’ll be able to keep my bearings and I know it’s going to be one of the most emotional and spectacular events of my life.

My emotions came to the forefront even more this past weekend when I finally sat down to watch the documentary, Gleason.

 

It’s hard to explain in words how this film made me feel. As a relatively newlywed (1.5 years) and a dad-to-be, it definitely brought to light the unparalleled beauty, complexity, and tragedy that life can deal us sometimes. We can either bow down or do something about it.

Do yourself a favor and watch this film. Keep a box of Kleenex handy too.

2. My wife is a rock star. Throughout her entire pregnancy she’s been hitting the gym pretty hard. She’s kept up with her strength training 3-4x per week in addition to teaching three spin classes per week.

Lisa will be 35 weeks pregnant tomorrow. Forget the idea that we’re quickly approaching the “shit is now getting real” window and that I’m equal parts excited and trying not to destroy the back of pants. How cool is it that Lisa’s still getting after it in the gym? Strength training through pregnancy can be a tricky thing and I always default to how the woman feels and whether or not anything makes her feel weird. Prior experience plays a key role here. In Lisa’s case: 20+ years of strength training prior (and the load used in this video – 155 lbs – is no where near her 1RM). All that said I do find there’s still a lot of stigma with training through pregnancy and unfortunately many women are told to stop lifting weights. Of course no pregnancy is the same, but assuming one is healthy and has experience there’s no reason not to keep up with it. Modifications need to be addressed as a woman progresses (in the case of the video above we elevated the trap bar, even with high handle setting, to accommodate for her belly), but we need to do a better job at relaying the message that pregnancy is NOT a disease and doesn’t mean you have to be relegated to the elliptical and pink dumbbells.

A video posted by Tony Gentilcore (@tonygentilcore) on

 

Although, she did stop teaching her classes three weeks ago and has only been attending them since. Slacker.

I feel there’s a lot of stigma with regards to strength training and pregnancy, which I find dumbfounding. Everyone is different and the answer as to whether or not a woman can (or should) do it is dependent on her previous experiences (and preferences). That said, women have been giving birth for thousands & thousands of years in much more complicated scenarios, and the body is more resilient than we give it credit for sometimes.

There’s a degree of bias in me saying this but, I don’t feel strength training is in any way deleterious during pregnancy. In my eyes strength training during this time is helping to prepare the body for something a helluva lot more taxing than a few sets of deadlifts.

#makinglaborlesslaborious

I wrote a much more thorough article on the topic a few years ago HERE when I was working with a few female clients through their first pregnancy.

3. I’ll be the first to admit my wife is a bit of an outlier. As an example throughout her pregnancy she’s still been hammering her chin-ups (and having weird taco cravings). Even with 25-30 lbs of natural progressive overload she’s been crushing them. Beast mode.

I think she made it to week #34 or 35 before she started giving me the “dude, really? look” and we stopped performing bodyweight chins and started using band assistance. She’s already planning her “come back” and is excited to give Kourtney Thomas and Jen Sinkler’s The Bigness Project a go once she’s cleared to resume normal physical activity.

I happened to get an advance copy of it last week, and am really impressed. What I love is the message: it’s okay, nay, more than okay, for women to want to put on muscle.

All this past week Kourtney and Jen have been putting out killer content in anticipation of it’s release this week:

How to Look Like You Lift

Get Buff in the Buff

And the latest, Pace Yourself for Big Payoffs.

Keep your eyes peeled because this program is going to change a lot of women’s lives.

 

4. The topic of program design is an abyss of dichotomies, paradoxes, and juxtapositions. What works for one person may have the polar opposite effect on someone else. I never like to marry myself to any ONE way of doing anything and wholeheartedly believe that it’s important to cater each program to the individual.

What’s more, each program is going to be contingent on several factors:

  • Past/current injury history.
  • Goals.
  • Training frequency.
  • Ability/Experience level.
  • Equipment availability.
  • Expectation management. I had someone ask me to write them a program to bring their deadlift from 300 to 400 lbs in four weeks. Um, yeah, what’s next? Beating The Mountain in being a ginormous human being?

This will likely be a topic of a more thorough blog post down the road, but there are some “rules” I have to program design to carry over to most everyone.

  • I LOVE using fillers. In short, there are various l0w-grade mobility, activation, stretching drills that are paired with a strength exercise. So, rather than make someone feel like a patient and bore them to tears with a litany of “correctives,” I can include fillers to take on that role and still ensure a training effect. For example, if someone lacks hip flexor length and t-spine mobility a good pairing may be:
    • Trap Bar Deadlift: 3×5
    • Stationary Spiderman w/ Reach 3×4/side

 

  • Volume is an under-appreciated component of muscle growth. However, it’s important to understand that training to failure all…the…time isn’t the same thing as volume.

 

  • I’ve been trying to do a better job at making sure my clients leave a rep or two in the tank in their earlier sets. The idea is that if they putter out too quickly, it’s going to impede their ability to hit all their prescribed reps in the first place.
  • Along the same lines, and a bit counterintuitive given what I said above, one easy way to get your bench up is to include more rest/pause AMRAP sets. This is something I “stole” from strength coach Greg Robins. After you hit your top set on your bench do this:
    • 80% of 1RM for AMRAP, rest 20s, AMRAP, rest 20s, AMRAP
    • Rest 3 Minutes
    • 75% of 1RM for AMRAP, rest 20s, AMRAP, rest 20s, AMRAP
    • Try not to die.

5. Two coaches who are putting out amazing content of late are:

Joel Seedman

Meghan Callaway

Check them out if you aren’t already.

And that’s all she wrote. See you tomorrow, I think….;o)