A different approach to training splits

Okay, I haven't posted in quite a while, but will jumpstart this blog and start updating on a regular basis

When I first got interested in fitness and strength training I devoured every book or magazine on bodybuilding (bb) that I got my hands on. I would spend a lot of time to organize workout programs and training routines according to what various bodybuilding pros did.

the standard for bb training is to do muscle or body-part splits-train different muscles on different days of the week. there is a ton of evidence this works and I'm not disputing that; however I want to propose a different approach to training splits:

Day 1: force production - intensity/load can focus on strength or power; the idea is to load the neuromuscular system to enhance muscle force production (or the velocity of force production). exercise selection should focus on the 5 basic movements: squat/hip-hinge, single-leg, push, pull and rotation (or lack of rotation w/unilateral loading)

Day 2: movement - this is an offloading day, the focus is primarily on bodyweight movements and controlling the center of mass over base of support in all planes and directions; can include yoga, training on a suspension system, or using medicine balls or resistance tubing

Day 3: energy system - every exercise is a cardio exercise b/c blood is pumping to the muscles, if you want to train a specific energy system: short term (atp-cp), intermediate (glycolysis) or long term (mitochondrial respiration) then the intensity and duration have to be appropriate to stress the desired system

Day 4: active recovery - walking or easy cycling, or if Day 3 was using the long-term/endurance-based energy system start over at Day 1


This isn't an "end-all, be-all" system, but just one approach for organizing the variables of program design in a way that allows for recovery and adaptation.

Personal Trainers do make a Difference!

www.sciencedaily.com/releases/2009/10/091012095535.htm

New research out of Sweden demonstrates that working with a personal trainer (or personal strength coach) can help produce results. The research group that worked with a trainer to supervise their workouts saw a 50% improvement over the fitness tests when compared to the group that exercised on their own.

Faigenbaum, Hoffman, et al conducted a study that found that women who exercised under the supervision of a trainer made greater strength gains than the group who exercised on their own (Journal of Strength and Conditioning Research, vol. 22 no 1. January 2008).

Research studies like these demonstrate that working with a personal trainer can provide tangible benefits. The most important thing is to find a trainer that you feel comfortable with and establish the expectations for what you are working to achieve. Feel free to ask the trainer for references as well as their personal education background and training in the field--don't think that just because a trainer has a good body that he or she knows how to help you meet your goals.

If you do want the benefits of working with a trainer who can help you plan your program and hold you accountable for your workouts, be sure to do your due diligence and find a trainer that can best meet your needs.

A couple of things to think about:
you should do most of the talking during the initial session, the trainer should only be asking you questions about what you want to achieve, your exercise experience and your medical history

Ask the trainer what type of clients they work with most often, if they work with endurance athletes and your goal is to improve lean muscle mass or gain strength then they might not be the best fit.

it will take a good trainer about 3-4 sessions to get comfortable with you and how you move, don't worry if the first couple of sessions don't seem that challenging, once the trainer feels comfortable with your movement skills and abilities, the intensity of your trainer sessions will noticebly increase.

Hiring a trainer might seem like an unnecessary expense, but if your fitness goals are important to you, working with the right trainer can help you meet or surpass those goals so the price is worth it.

winter exercise strategy

Fall is here, the weather is turning and there is a crisp bite in the early morning air. As the seasons change, so should your workouts.

As the weather changes and the afternoon fades into evening earlier and earilier it will mean you can spend more or less time outdoors doing your favorite activity. Have you made plans for how your workouts or activity will adjust as we lose light and the temperature drops?

Do you have any plans for winter activities like skiing or snowboarding? Well now is the time to start the training to prepare for those activities. If you want to go on a few trips beginning with the Christmas holiday season, don't wait until early Dec to start training for the slopes, start now. It takes about 6-10 weeks for training adaptations to take place. If you have a holiday ski trip, your ski/snowboard specific training should start the first week of october.

Here is a sample workout for someone who wants to take a 3-4 day ski trip over the winter break. Even if you're not planning a ski/board trip, this will be a great exercise progam for the fall. This is intended for people who are already active and have a good fitness base, if you have not exercised then consult your physician before beginning this or any exercise program!
all exercises are from the American Council on Exercise exercise library:
www.acefitness.org/exerciselibrary

Training should occur every week, but the intensity should increase every 2 weeks, so the workout for week 2 is the same as week 1, week 4-the same as week 3.

this should be a standard warm-up for Oct and November
5min walking on a treadmill @ moderate-fast pace
Glute bridge 15 reps/2 sets
planks (elbows/toes) hold as long as possible-2 sets
side planks (lie on side, elbows/toes) hold as long as possible 2 sets

Oct
week 1
resistance: each exercise 2 sets of 10 reps (fatigue by the last rep, if you can do more than 10--ADD WEIGHT) rest 90 sec between sets
weights 2x/week
hip hinges
front squats
pull-ups/modified pull-ups (to fatigue)
stability ball push-up (to fatigue w/good form)
medicine ball woodchops
forward lunge w/arm drivers
shoulder press
biceps curls
triceps extensions

cardio/energy system 2x
1 spinning class
30-45 min fast-paced walk on treadmill or stepmill

week 3
weights 2x/week
warm-up (see above)
jump squats 2 sets / 6 reps
lateral hops (jumping right to left foot) 2 sets / 6 reps
3 sets of 10 reps (fatigue by last rep, if you can do more than 10--ADD WEIGHT), rest 60 sec between sets
hip hinges
front squats
pull-up/modified pull ups (to fatigue)
stability ball push-up
medicine ball woodchops (use heavier ball)
forward lunge w/arm drivers
shoulder press
biceps
triceps

cardio/energy system-3x
1 spinning class
30-45 min fast paced walk on treadmill--inclince of 6% or greater (or step mill)
intervals--2min of running/2min of walking, total--40min

Nov
increase intensity of warm-up, do this warm-up for the month:
glute bridge
plank
side plank
medicine ball woodchops
stability ball pikes
stability ball crunches
3 sets of 12 reps of each; complete whole circuit, then rest 1min

plyometrics--rest 60-90 sec after each exercise
jump squats 3 sets/8 reps
lunge jumps 2 sets/6 reps
lateral hops 2 sets/8 reps
single leg hops in place 2 sets /6 reps

week 1
weights--3 sets of 8 reps (fatigue by last rep, if can do more than 8--ADD WEIGHT), rest 2min after each set

front squat
step-ups w/dumbbells
bent-over rows
stability ball chest press
dumbbell shoulder press
side lunges
biceps
triceps

cardio/energy system-
spinning 2x/week
intervals 2x -- 4min running / 2 min walking

week 3
weights 3x/week
same warm-up
same plyometrics
same exercises as week 1, do them in a circuit format--1 right after the other, then rest 2-3min
3 circuits

cardio/energy system
2 spinning classes

Dec
warm-up circuit: 3 sets of 10-12 reps (planks--hold to fatigue)
glute bridges
plank
side plank
stability ball push-ups to pike (combine exercises)
stability ball roll-out
stability ball russian twist
stability ball crunches
medicine ball woodchops

plyometrics--rest 60-90 sec after each exercise
long jump to immediate jump squat 3 sets / 6 reps
lateral jumps 3 sets / 8 reps
lunge jumps 3 sets / 8 reps
single leg lateral hops (hopping side/side on same foot) 3 sets / 6 reps

week 1
weights 3x/week--circuit format, do all exercises for 8-10 reps, then rest 2min; 3 circuits
front squats
step-ups w/dumbbells
bent-over rows
stability ball dumbbell pullovers
stability ball chest presses
side lunges
shoulder presses
triceps extensions

cardio/energy system (2x):
intervals: 5min hard run / 2 min walk -- total of 40 min
stepmill or treadmill on 10%+ incline -- fast pace for 40 min

week3
same as week 1; EXCEPT 2 days of weights w/ 4 circuits each training day

cardio/energy system (3x):
intervals: 3min hard run / 30 sec walk -- total of 40 min
stepmill or treadmill on 10% + incline fast pace for 30 min
stepmill or treadmill on 5-10% incline fast walk for 45-50 min

week 4 -- OFF, enjoy the ski vacation. Rest for at least 2-3 days prior to the vacation so the muscles are ready to work on the slopes

If you've followed this workout and are going on a Christmas time ski/board vacation -- ENJOY!

Exercise can help your love life!

http://www.self.com/health/2009/09/recharge-your-romance

Exercise can have a positive impact on your libido! A healthy body leads to a healthy sex life, so if you couldn't find any other reason to begin an exercise program--that is probably the best one.

Another benefit for older males--intense exercise such as heavy weight training or high intensity power training can help elevate testosterone levels which boosts the sex drive and "male performance." so skip the viagra or cialis prescription, instead ask a personal trainer how you can (safely) begin a high-intensity training program.

High intensity training is not only a great way to boost metabolism and burn calories but it has a dramatic effect on the anabolic, muscle building hormones which consequently have a positive impact on the sex drive.

Use a Fitness Professional--that's what we're here for!

Great article in today's NY times about asking for help in a health club.
http://www.nytimes.com/2009/09/03/health/nutrition/03fitness.html?_r=1&ref=health
(featuring my friend and colleague Geralyn Coopersmith)

If you're a member of a health club and have any questions about a piece of equipment, feel free to ask. It might be tough for a trainer who is curently working with a client to take the time to demonstrate the right way, but at least they can identify someone who can provide the assistance.

In order to learn a workout that you can do on your own a great idea is to take some of the free group exercise classes that are offered on the club group ex schedule. Look for classes like: body conditioning, sets and reps, strength training, etc and you will learn a wide variety of exercises using relatively little equipment. A good instructor will provide cues and offer assistance to people having a difficult time getting the moves. Then take your favorite exercises and apply them to the gym floor for your own workouts.

Classes are a great way to get to know other club members and find people who might have similiar goals as you. Additionally you will get to know the instructor, who if she or he is a true professional, will be more than happy to answer a few questions or provide some assistance towards your personal goals.

It can be intimidating to approach health club employees, many seem busy or intimidating; but if you have a question and you see one just standing there, go up and ask! We are here to help you reach your goals, but often we don't want to interupt a member's workout and would appreciate the opportunity to provide some advice or assistance.

Walk your way to a better body?

In the past few years a plethora of shoe companies have come forward to suggest that their shoes will provide magical muscle conditioning results because since they work to optimize the biomechanics of the leg muscles.

Some of these shoes even claim that the wearer will no longer need to pay for a health club membership...that's simply not the case.

What is true is that the feet experience a tremendous amount of force when they hit the ground--gravity is accelerating the weight of your body--through the feet--into the ground and the reaction force caused by the solid ground can be up to 6x your bodyweight (when running, walking is more like 1.5x bodyweight) on your poor feet.

the feet have 28 bones and numerous muscles and joints with each having their own sensory receptors. these sensory information is critical for relaying necessary info to the brain about which muscles to use and how much force each needs to produce to stabilize the body as it moves over the ground.

the wrong type of footwear can severely limit or restrict this neural feedback and put your knees, hips and/or low-back at risk of injury. so there is some science to support the claims made by the marketing materials of various shoe companies.

solid shoes like heels or over-cushioned running shoes provide too much support and do not allow the normal actions of the transverse tarsal and sub-talar joints (of the foot)--which are critical for creating the proper biomechanics all the way up the muscles of the leg into the core.

when looking at a 'fitness shoe' you want to find one that allows your foot to move as much as possible--the foot is supposed to be mobile when it hits the ground but will convert to a stable lever as the bodyweight passes over it during the mid-stance phase of gait. if the foot is not able to convert to a solid lever for toe-off then it puts a lot of strain on the fascia on the bottom of the foot and if this fascia works too hard it gets 'pissed off' and inflammed and voila--there's your plantar fascia.

my advice would be to find a shoe that allows your foot to move through its normal motion, but pay attention to costs and spend only what you feel comfortable (meaning do not buy into marketing hype) if you try the shoe on and feel that it meets your needs and the price falls within your budget, then get it.

here's a recent interview I did with cnn.com on the subject:
http://www.cnn.com/2009/HEALTH/08/12/shoes.fitness/index.html?iref=newssearch#cnnSTCText

more on training for definition

this came in from a friend after my post yesterday:
I saw your post this morning about how to tone without adding muscle mass which made me reflect on my triathlon training over the last two seaons.

Last summer I was training primarily on olympic length triathlons (800 m swim, 24 mile bike, 10k run). The distance can take between 2-3 hours. My training included alot more what I would describe as quality or intense repeats. For example, 20 minute bike repeats at hr rate of 170-175 (my max is 195), and included more track repeats (800's-1,200's).

This year I focused on half ironman distance (5-6 hour race) which did include some quality, but mixed in with A LOT more distance (heart rate at 155-165; max). An example would be many more days of 12-15 mile runs at 7:45-8 minute mile pace (I have really slowed in my old age). Or, biking 90 minutes (including 30-40 minutes of hill repeats, followed by a 10 mile run at 7:30 pace).

The result is that I have a really great aerobic base, and can train literally all day long. However, it appears as if I am less cut and in poorer shape than last year. I know from my times that I am in better shape, but from appearance it seems otherwise. Why is this? I this simply age, or does intensity impact muscle tone?

this is my response:

Intensity impacts muscle tone. muscle tone comes from type II muscle fibers--they are larger and respond better to the intense training of repeats and intervals like you describe. type I fibers have higher mitochondrial content and use more oxygen therefore they are the ones trained during less intense, long-distance aerobic training, if training for tone, the downside is that type I fibers are smaller and not as quick to hypertrophy (get bigger) than the type IIs (actually they don't have the ability to hypertrophy like the type IIs)so the question for the training goal is: muscular definition or aerobic efficiency? if it is the former, then focus on doing the shorter distance tris--this will allow for more time efficient training as well; if you have the time and the masochistic tendencies, then stay with the 1/2 iron and longer distances.

increasing the intensity of training with high intense activities like plyometrics, sprint intervals, or power lifting with equipment like kettlebells and medicine balls will activate the type II muscle fibers responsible for definition. standard endurance training--like jogging for long periods of time or using light weights for numerous reps will train muscles how to use oxygen efficiently but type I fibers (oxygen using fibers) generally do not provide the muscle definition/tone that many people train for

so if you're looking to change your workouts to add more lean muscle, then increase the intensity and identify how you can either run for high-intensity intervals, or lift explosively (and safely) to stimulate type II fiber development

If you have a question, feel free to ask and if I don't know the answer, I'll just make it up