How to Train Like the World's Strongest Man
http://ift.tt/2BJxyNg Christopher Bailey From the moment I returned from the 2016 World’s Strongest Man to the moment I set off for the 2017 event, I gave 100%. I didn’t miss one training session, one meal, or one physical therapy or cardio session. I was obsessed. I trained at my usual gym, Strength Asylum in Stoke, England, with my usual training partner, Luke Fulbrook. We didn’t periodize or back off at any point. We just trained heavy all year. The way I train hasn’t changed much over the years. I consistently train heavy but never one-rep max. I work at 80 to 90% of my one-rep max for up to six reps. If I can do more than six reps, I add more weight next time. I’ve followed this six-rep rule since I started training. If I feel good at a weight, I might do more than six reps, but in general, you’ll never see me do more than six. The only thing I changed was that I cut down on assistance exercises for smaller muscles like biceps, calves, and abs. I just didn’t feel they were making any difference. I was putting too much energy and recovery into repairing those muscles when I needed to be focusing on the big, key muscles, like quads and glutes, that do the brunt of the work. Some strongmen have separate days for gym and event training, but I find it more effective to combine the two. If you are going to train yoke, you want to thrash your legs first to get them burned out. You are not only warming up properly but also simulating a competition scenario because it’s highly unlikely you will start an event fresh. [RELATED1] Here’s how a typical week broke down. As you’ll see, it’s pretty basic—it’s what I did out of the gym to recover that gave me an edge over my rivals. Something else I changed from last year, which was very expensive, was that when I trained a muscle group, I had it worked on the next morning by my physical therapist, Richard Sale, for 1½ hours. For example, after I trained legs on Monday, he’d work on my legs on Tuesday morning. I had regular therapy four or five times a week, plus additional sessions to treat any niggles. On average I was having six physical therapy sessions a week, which easily cost over $250. Add up the cost over 52 weeks, and it’s quite pricey. But physical therapy is crucial. I even took Richard with me to the World’s Strongest Man. I also have lots of recovery equipment at home, so after every training session, I’d do hot-cold treatments for at least an hour and then eat. If I had time afterward, I’d go into my hyperbaric chamber for 1½ hours. That’s how I lived for a year. I didn’t have any alcohol, holidays, or nights out with my wife or days out with the kids because they would tire me out too much. My family understood it was what I needed to do to be the best and left me to it. It was 100% dedication. Looking back, I don’t know how I did it. It was a massive obsession to become the World’s Strongest Man. [RELATED2] Rise of the BeastChristopher Bailey How Eddie Hall became the World's Strongest Man2011: Wins the first of six U.K.’s Strongest Man titles. 2012: Finishes eighth in his first appearance at Europe’s Strongest Man. 2013: Misses out on the final of World’s Strongest Man by one point. 2014: Finishes sixth at the World’s Strongest Man. 2015: Sets a deadlift world record of 462kg (1,019 lbs) in front of Arnold Schwarzenegger at the Arnold Classic Australia. 2016: Becomes first man in history to deadlift 500kg (1,102 lbs). 2017: Wins the World’s Strongest Man at age 29. [RELATED3] Christopher Bailey The RoutineMonday: LegsI just did squats, leg press, and yoke. Simple. But to do those three exercises could take four hours. That may be hard to believe, but when you’re doing stupid-heavy sets you need lots of rest. Remember, I could be squatting 350kg-plus (772 lbs.), so I needed a good 10 to 15 minutes to recover between sets. Doing three or four sets at that weight can easily take an hour when you’re resting that much. I did the same on leg press, working up to huge amounts of weight and having plenty of rest between sets. That could take another hour, then I’d spend an hour or so on the yoke. Tuesday: ChestThis day was about building my pressing power. There is always a pressing event at the World’s Strongest Man. Again, I kept it simple and had long rests between sets. I’d do flat bench and incline bench, then do triceps. I took it nice and easy, working up to a megaheavy weight on the presses and then just doing one set on triceps.' Wednesday: Full-recovery DayMy idea of a recovery day is different from most others’. I had something small to eat first thing, then did an hour of cardio, which could be tire flipping, sled pushing, or boxing. Straight after that, I’d have a regular exercise session, then I’d go home and eat. I’d have a full English breakfast, plus cereal, beef jerky, yogurt, and I’d keep eating until my personal trainer arrived at 10:30 a.m. for 1½ hours of intense exercise. Then I’d eat dinner, which would be something like a huge steak or chicken and pasta. Then I’d visit another therapist for shock wave therapy, which helps the muscles recover by breaking them down. Then I’d eat again, something like chicken and rice, and have another 1½-hour exercise session in the afternoon, doing full hip mobility and breaking down the glutes. I then stretched in the pool for 1½ hours and did a good 1½ hours of hot-cold treatments, which consisted of a sauna followed by an ice bath several times. Then I’d go home, eat, and go to bed. That was my day off! It was nonstop. Thursday: BackAgain, I kept things simple. I did deadlifts first, followed by two assistance exercises, like lat pulldowns and a rowing exercise. With the weights I used, that could easily take three or four hours, no problem. Friday: ShouldersI warmed up on dumbbell presses, working up to 30 to 40 reps using 132-pound dumbbells just to get some blood into the shoulders. Then I went straight into a log press and finished with some side delts. Two months before the World’s Strongest Man, I heard viking press would be included in the events, so I switched to that. Fortunately, it requires a similar technique to log press. Saturday: Full-recovery DayI followed the same routine as Wednesday. I also did personal appearances and media interviews on this day. Sunday: Light-recovery DayI swam for an hour in the afternoon, then stretched for 1½ hours, followed by hot-cold treatments for another 1½ hours. I didn’t do any physical therapy. [RELATED4] Fitness via Muscle & Fitness http://ift.tt/2zjtGBz February 23, 2018 at 07:17AM
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Brandon Larracuente's Chest Workout
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Dustin Snipes
Brandon Larracuente's charisma isn't the only thing that's gotten him his recent fame. He's lately become Netflix's go-to guy, appearing in three projects. Most recently, he's finished Bright with Will Smith. But any normal person would look scrawny by comparison when standing next to the always-fit Smith. So Larracuente makes sure to abide by the routine he's developed since he was younger. The high-school athlete used to detest working out. That was until his dad put him on an intensive regimen that he swears by to this day. His first foray into fitness included P90X workouts and countless viewings of Pumping Iron. Now, he's earned a tremendous body to show for it. Here is his chest workout: Tip: The last exercise can be tricky, here's a breakdown of how to execute it.
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Fitness via Muscle & Fitness http://ift.tt/2zjtGBz February 23, 2018 at 07:17AM
Indoor and outdoor workout tips to keep your dog healthy and active
http://ift.tt/2sKG4ZN Getting yourself to the gym can be a significant challenge. It’s even tougher when you can’t drive, you lack opposable thumbs, and your primary skills are “Sit” and “Stay.” Yes: Dogs need to focus on their fitness, too. And like any good workout partner, they depend on their fellow friends to keep them in shape. For a primer on keeping your dog healthy, we talked to Ernie Ward, D.V.M., a veterinarian and founder of the Association for Pet Obesity Prevention. Ward is also the creator of K9 Fit Club, where personal trainers, dog trainers, and dog owners can take classes to exercise with their dogs. (They have over 46 locations around the country. You can check out other dog fitness centers near you.) [RELATED9] Ward walked us through the best exercises you can do to get your dog moving, and the exercises you should probably avoid. Here are a few workout scenarios for different types of canines. When your dog thinks kettlebells are toysKettlebell swings make for a great at-home workout, until your 10-month old Labrador-mix puppy (like mine) decides to jump up and get involved. “I'm kind of anti-kettlebells-around-dogs,” Ward says. “It’s critical to evaluate [how dangerous the exercise you’re doing] could be to your dog when you're doing swift, fast movements or you’re moving weight. Sometimes you can't overcome that movement instantly—like the arc of a kettlebell swing—and if your dog is in the same room, you could injure them,” he said. [RELATED8] Before you start any exercise or activity, take a step back and ask yourself: What are the potential risks here for my dog or myself? “We do lunges in K9 classes, but we actually have the dog under restraint when we're doing big movements, because your dog may dash underneath you—then everybody gets injured.” If you’re exercising near your dog, keep them on a leash or restraint. Knowing how your dog reacts will help you determine what exercises you can do while they’re around. When your dog loves to tackle you (especially during planks and crunches)Plenty of pet owners have found they can do workouts with their dogs out of their crates. But when I get on the floor to do planks or abs routines on a mat, my dog thinks this is the perfect opportunity to jump on me or barrage me with licks. [RELATED7] If you have a calmer dog that can lie nearby and chew a bone or relax while you’re on the floor, go ahead with one of our core routines. Otherwise, doing floor work may lead to injury—or, at the very least, a lackluster abs workout. When your large dog gained weight and you’d like to help him shed those poundsVeterinarians often see "spring-training injuries" in dogs and people who basically hibernated all winter, then decided to start running again, Ward says. If your dog spent all winter on the couch, then he or she “isn’t ready to spring forward and play Frisbee, do agility exercises, or even swim.” So, as with any new workout routine, ease yourself and your dog back into action. “We see a lot of knee ligament tears in the spring from deconditioned dogs who maybe have put on a few extra pounds or just lost the muscle and strength,” Ward says. “We see a lot of trauma injuries where dogs fall off things because the agility isn't there. They're just out of practice. Normally your dog would run through the park with no problem, but now they're falling, tripping, or injuring themselves. So just be aware that this spring-training scenario is real for dogs as well as people.” [PQ] Your first run should be short to test out how your dog is moving. Instead of a run, you might even go for a brisk walk, Ward suggests. If you're used to jogging, maybe go a little slower—say, two or three minutes per mile—from what you were running while training for a fall marathon. Most importantly, be aware: “If the dog’s breathing is rapid, if the stamina seems to decrease, then just back off a little bit,” Ward says. “If you notice the dog is coughing or having difficulty breathing or just doesn't have the endurance he had last fall, that's a call to action. Go see your veterinarian.” When your small dog needs an indoor workoutFor small dogs, Ward suggests doing simple ‘High-Lows.’ “It’s like a variation of a squat,” he says. Get your dog to go into a down position, either lying down or in a sit position. Then encourage them to jump come up, ideally on their hind legs. This is where a favorite toy even a treat can help—but don't give them a treat every time they do this, Ward says. Do a set of 10, then give them a low-calorie treat. This engages those large muscle masses, Ward says. Try this exercise a few times a day. You can do this with medium-sized or large dogs, too, if they know how to get up on their hind legs. When your large dog wants to get moving insideWhen it’s too cold to take your large dog on long walks or jogs, the most important thing to do is keep them active as much as you can for their overall health, Ward says. “‘Follow’ is a really good game,” Ward says. “When you're walking, having your dog do a heel [stop] inside, sit, and then have them follow you from room to room.” You can do this outdoors in the park or around the neighborhood when you're on a walk, too. You could also attempt it up and down stairs, if your dog is a good listener and can handle stairs well. If he or she has a good command of this exercise, it can be a great way to get them moving and building strength. [RELATED5] “You want your dog moving more throughout the day,” Ward says. So if she’s laying down in the living room and you’re walking to another room, call her over to follow you so she’s moving. “Even the act of standing will burn more calories than lying down,” he says. When your dog just wants to play fetchIf you have a hallway or a room you don’t mind throwing a ball in, play indoor fetch. “In the evenings, when we're done with dinner, our dogs know it's playtime,” Ward says. “They have two toys they love, and we just roll them back and forth in a variation of fetch.” [RELATED6] Even if you’re gassed from work and your training session that day, keep in mind some movement is always better than none for your pet. In addition to burning extra calories to prevent weight gain, you’re also trying to strengthen muscles and joint support structures. “That's a critical aspect of [movement],” Ward says. “Exercise also has effects on the behavior because aerobic activity regulates the three major neurotransmitters in your dog’s brain. So if you want your dog to sleep better, have better behavior, and be smarter, you want them to engage in regular aerobic activity just like in humans. And then finally, there's a lot of evidence to show that regular aerobic activity boosts the immune system. If we want to stay as healthy as possible and keep our pets as healthy as possible, we have to find a few minutes here and there because some activity is better than none,” he said. When you want to prevent weight gain in larger dogsExercising indoors can be a challenge for large dogs. And if you have a huge breed like a Great Dane—or even multiple Great Danes—exercising indoors just may not be practical. But as with humans, your dog can’t always out-work a bad diet. “Between inclement weather and irregular schedules, fitness begins at the food bowl,” Ward says. “That's a very important concept with larger dogs because it can be tough to closely regulate their activity versus calories in, calories out.” [RELATED4] Whenever your dog is inactive, be mindful of how much your dog is eating, because the best way to limit their weight gain is to reduce their caloric intake, Ward says. “If you can’t go out and play with your bigger dog…you're going to have to watch what you're feeding him. This is where we start to look at formulations carefully.” Be mindful of the chow you’re feeding your dog. Your veterinarian can be a great resource for calculating these calories. When you want to teach agility movements to your dogOnce your dog has mastered the follow technique, you can teach him or her to weave in and out while walking using two or three pillows, going around each pillow. (This is not necessarily very easy with a puppy who wants to chew pillows.) Basic agility doesn’t have to necessarily be super active, but you can do this activity in 10 feet of space. Have them walk, go left, right, left, turn around, go right, left, right—that's an excellent mental and physical exercise, Ward says. “All dogs can do this, but with bigger dogs, I'm always trying to tap into that emotional and psychological side. They get bored, and when they get bored, they become inactive and depressed—and then they eat more,” he said. When your outdoor routine starts to become boring.You wouldn’t go to the gym and do the same circuit every day. In the same way, your dog’s workout needs variety, too. For example: “Don't think of walks just as strapping on the leash and heading around the block,” Ward says. “Make it a game. Do surges and fartleks”—basically intervals of fast running and slow running. “For example: From here to the fire hydrant, I'm going to double my pace, whether that's walking or running.” Now you’re getting your dog used to accelerating and decelerating. [RELATED3] “Reversing your route is incredibly important for dogs because they get bored,” Ward says. “If you always go to the left of your house, start going to your right,” he said. “Make sure that you do what I call ‘training stops.’ So let's say that halfway around the block, because now your dog's kind of settled into the pace, you train. Say, ‘Sit down, or, ‘Stay,’ to make it a training opportunity. What we know from the neurochemistry of humans is that when you’re doing aerobic activity, you’re perhaps primed for learning. That might transfer for dogs, too.” When you’re thinking of going for a bike ride or skateboarding with your dogThink again—it’s dangerous for both of you. “When I see someone riding a bike with their dog running on a leash next to them, it really drives me crazy,” Ward says. “They might say, ‘I'm exercising, my dog is exercising. They love it." Of course everybody loves it until someone loses an eye or breaks a leg,” he said. “Take a step back. Use common sense when you’re exercising with your dog. I'm still kind of amazed and befuddled and frightened to death by some of the injuries that we encounter at my veterinary clinic from people just going out doing stupid things with their dogs.” When you’re considering a high-tech dog toy“I think that many dogs benefit from these kinds of toys,” Ward says. “I've got a basket full of these for our dogs. They’re sound-activated, motion-activated. They have lights. They roll around on their own. They squeak. They squawk. And I think that for many dogs those are great.” The issue, Ward says: “You have to make sure your dog can’t somehow destroy and eat the innards, because these electronic devices could obviously contain toxic materials.” [RELATED2] Also: Be cautious about purchasing a product that dispenses treats to your dog while you’re away from home. “While it's appealing to us, we're actually creating weight and obesity problems on the other end of that camera,” Ward says. “I would much rather them have an interactive toy or something to engage them physically or mentally as opposed to just getting an ATM for treats,” he said. When you’re wondering just how lazy your dog isYou’re logging your movement and steps—so why not do the same for your dogs? “I am a big fan of activity trackers and fitness monitors for dogs, especially in these sort of sedentary environments, because they give you a more accurate picture of how active or inactive your dog may be,” Ward says. “For some pet owners that [information] can be a real call to action and motivation to get them moving.” When you’re researching fitness trackers for your dog, Ward suggests you consider three factors:
A fourth point worth mentioning: Price point. “There's this price point between 50 and $75 and then there's this price point of about $150 and above,” Ward says. “And like a human fitness tracker, you kind of get what you pay for. If you've never gotten one, try an inexpensive one. If you find that you're using it more and more, then you may want to move up to a more expensive or better model.” [RELATED1] Fitness via Men's Fitness http://ift.tt/2u0SmvI February 22, 2018 at 05:21PM
10 carbs nutritionists love
http://ift.tt/2CCRiza Carbs have a bad reputation. The category can be subdivided into simple sugars, like fruit and milk, and complex carbs, like potatoes, beans, oats, and brown rice And while many folks do overeat the wrong kinds (processed foods), wholesome carbs—when eaten at the right time and in the right amount—help maintain a healthy body and provide you with the energy you need. For example, 90 percent of carbs fuel your brain in the form of glucose (part of the reason you should think twive about trying the extremelt low-carb keto diet). Some of the glucose is stored in the liver and muscles in the form of glycogen. When your blood sugar dips, like when you’re working out, the glycogen is released and used as energy. [RELATED1] So which carbs are the best? We tapped several expert registered dietitian nutritionists throughout the country, many who work with professional and collegiate athletes, to find out which carbs they prefer. Toby Amidor is the owner of Toby Amidor Nutrition and author of The Greek Yogurt Kitchen.
Fitness via Men's Fitness http://ift.tt/2u0SmvI February 22, 2018 at 03:28PM
18 foods that will slim you down to 7% body fat
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Sean Hyson, C.S.C.S.Today
Some guys make getting a six-pack sound like some kind of sorcery, as if you need a magic formula to uncover your abs. That couldn't be further from the truth. [RELATED1] In reality, getting down to a healthy but minimal 7% body fat requires discipline, effort, and plenty of science about your nutritional intake. Abs are made in the kitchen, as the saying goes—so make sure you stock up on these 18 high-octane fuels (plus some seasonings) and regulate them with precision. Fitness via Men's Fitness http://ift.tt/2u0SmvI February 22, 2018 at 12:02PM
Sumac shrimp and crispy chickpea salad
http://ift.tt/2sLD3rU Shrimp is a very lean protein. It's also rich in branched-chain amino acids (BCAAs), which are especially helpful for building muscle. And while nutritionists once thought that shrimp contained too much unhealthy cholesterol, more recent studies have revealed that dietary cholesterol doesn’t impact your blood cholesterol as much as we'd previously thought. So with this recipe, you can be confident you're getting a well-rounded macro balance that will be plenty good for you in the long run. Nutrition (per serving) Calories: 510; Total Fat: 22 grams; Saturated Fat: 4 grams; Protein: 34 grams: Carbohydrates: 48 grams; Sugar: 27 grams; Fiber: 9 grams; Cholesterol: 241 milligrams; Sodium: 531 milligrams Recipe and photo by Abbey Sharp, R.D., of Abbey’s Kitchen.
4
Ingredients
For the dressing:
1 Tbsp tahini paste
Juice of 2 lemons
3 Tbsp olive oil
1 Tbsp water
1 tsp Dijon mustard
1 tsp honey
Salt, pepper and sumac to taste
For the chickpeas:
1 Tbsp olive oil
1 can chickpeas, rinsed and dried
Generous pinches of salt, pepper and paprika
For the salad:
6 cups spring mix lettuce
1 English cucumber, halved, seeded, and thinly sliced
½ cup pickled beets, sliced
8 figs, quartered
¼ cup reduced fat feta, crumbled
¼ cup mint leaves, chiffonade
For the shrimp:
½ Tbsp olive oil
1 lb shrimp, shells and tails removed
Generous pinches of salt, paprika and sumac
How to make it
In a small bowl, whisk together all of the ingredients. Adjust seasonings, as necessary. Set aside. Preheat oil in a large nonstick skillet over high heat. Add the chickpeas and a generous pinch of salt, pepper and paprika. Sauté until golden and crispy, shaking or stirring often, for about 6 minutes. In a large bowl, mix together the lettuce, cucumber, beets, figs, feta and mint. Preheat the oil in the nonstick skillet over high heat. Add the shrimp, along with a pinch of salt, paprika and sumac. Cook, flipping once, until shrimp are pink and curled, about 3-5 minutes. Divide the salad between four plates, top with the shrimp, chickpeas and the salad dressing.
Cook Time:
10
Prep Time:
30
Fitness via Men's Fitness http://ift.tt/2u0SmvI February 22, 2018 at 11:19AM
Subversive Fitness: Day 308 Of 360
http://ift.tt/2ELc1Cw Day 308 Of 3605 violent, attentive rounds of:
7 Deadlift @ (up to) 75% of 2RM 9 Kettlebell “Short swing” @ 75% + of 5RM (Minimum) 1 minute rest
Position governs weight- no lazy set-ups, no soft lifts. If position softens or mechanics erode, adjust weight during the rest period. Additionally, output governs rest- If you want more, earn more.
Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
Then, 5 rounds of:
5 Sprint start 9 Push-up (immediately after 5th sprint start) :30 sec. rest
Maximize rest through mindful breathing and focus on what’s next. Our sprint start begins with the chest on the ground in the bottom of our push-up position.
Today, on call of “Go!”, explode to your feet, sprint approximately 20 yds., and immediately begin broad jump back to start.
If push-up mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.
And then, “Time under tension”:
Plank hold (Organized top of push-up)
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. Fitness via Breaking Muscle http://ift.tt/1hdUh1E February 22, 2018 at 08:59AM
Do Drop Sets Build Muscle?
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Drop sets are one of the oldest training techniques known to man. They are something of a training rite of passage. If you haven’t experienced the horror of your gym crush walking past, just as you finish a killer drop set lifting the pink dumbbells, you can’t really claim to be a fully-fledged member of the lifting community. One of the reasons drop sets have been around so long is because they are effective. They can help you to rapidly pack on muscle. The question is, what makes them so effective? If we know this then it is possible to devise the best strategy for implementing them in a training program. Fortunately, Brad Schoenfeld and Jozo Grgic recently conducted a meta-analysis on the research of drop sets to give us understanding of their use.
The Theory Behind Drop SetsHypothetically, training to failure engages the full spectrum of high threshold motor units. These fibers have been shown to be the ones with the greatest growth potential. Reaching failure at a given weight does not mean the muscle is completely fatigued. It is capable of performing additional reps at a lighter weight. It is for this reason that drop sets have been promoted as a strategy to fully fatigue muscle fibers, and cause optimal growth. Drop sets also extend the time under tension (TUT) during sets. This increases the metabolic stress of a set. Combined with increased motor unit fatigue, this represents a potentially powerful anabolic signal to the body.
Nice theory. So, what does the research say?
When analyzing drop sets, researchers found that they increase post training levels of anabolic hormones, such as, growth hormone (GH). So far so good. Unfortunately, more recent research on the effects of acute spikes in hormones after working out, indicate that these spikes have little impact on long-term muscle gain.
On a more positive note, several studies have shown drop sets deliver superior gains in muscle mass when compared to traditional straight sets. However, this finding might be confounded by the fact that the drop set groups performed more overall volume. Training volume has a dose-response relationship with hypertrophy. As such, it is impossible to determine if it was the drop sets or added volume which caused the increased hypertrophy.
In an attempt to determine if it was drop sets specifically, or greater training volumes which explained the higher levels of hypertrophy, more recent studies have looked at overall volume. For example, a recent study compared performing drop sets using a 12RM and then 3 subsequent drops of 20% versus 3x12RM with a 90 second rest. They found that the muscle's cross-sectional area (CSA) increased by nearly twice as much in the drop set group.
Sadly, the study did not reach statistical significance. This is not an uncommon situation in training studies. Such studies often have little statistical power due to the small number of participants who complete a study. Just because a finding doesn’t reach the significance threshold does not mean it is not valid. The confidence threshold of 95% required by sports science journals does not mean these results should be ignored. In fact, this study showed an effect size which favored the drop sets for hypertrophy. It isn’t possible to make any concrete claims that drop sets are better for hypertrophy on the back of this data, but it does provide a tentative indicator that they may be a superior strategy for hypertrophy.
While fast twitch fibers have the most growth potential, slow twitch fibers should not be ignored when training for size. They can hypertrophy, but training in the traditional 6-12 rep range doesn’t supply much of a growth stimulus to these fibers. Schoenfeld and Grgic pointed out that drop sets might be an effective training protocol to maximize hypertrophy in the type I (slow twitch) fibers. Greater TUT is required to hypertrophy these fibers and drop sets are one way to achieve an extended TUT. If maximal size is your goal, then hypertrophy of all fibers should be your focus. Drop sets are one way to achieve this.
Practical Implications of Drop SetsDrop sets allow you to fatigue and stimulate a wide spectrum of muscle fibers. This maximizes your potential for growth. As such, if you only ever train in the 6-12 rep range you are missing out on gains. Implementing drop sets into a properly periodized training plan will increase your chances of reaching your muscular potential.
One major advantage of drop sets is the time efficient training stimulus they can provide. Numerous training studies have indicated that participants performing drop sets were able to complete their workouts in under half the time of those doing more traditional set and rep schemes. Given the research to date indicates at least equal and potentially better results from drop sets when compared to standard training, it seems sensible to make use of drop sets. Especially, when time is at a premium. Schoenfeld and Grgic stated that, “robust gains in muscle mass can be achieved with limited training time by incorporating drop set training.”
Increasing Volume Over a MesocycleWhile drop sets are useful when time is limited, they can also be beneficial when used as part of your usual training schedule. It’s established that drop sets enable you to get more work done in less time. This means it is possible for you to do considerably more work in your usual training time. Given overall training volume is so closely correlated to hypertrophy, this is an important consideration for your workout design.
Once you hit a plateau it might be the lack of total volume that is holding you back. You need to progressively overload yourself through increased training volume. Time constraints might restrict your ability to add sets, reps, and the requisite rest periods to your training sessions. Instead, the use of drop sets could allow you to get much more work in the same time. Assuming you don’t spill over into the territory of overtraining, this added volume equates to one thing, more muscle.
Here is an example of how I implement drop sets in practice:
At this point you might have reached the maximum duration per training session you can cram into your busy diary. You still need to increase volume to keep progressively overloading the body to force it to grow. The chances of you making considerable jumps in volume through adding reps or load are now getting slimmer. Any increases you do make will be very small. Incorporating drop sets at this point can solve this issue and provide you with a powerful hypertrophy stimulus.
My favorite way to utilize drop sets in week 6 is to add a drop set to the last set of the last exercise for each muscle group, every time that muscle is trained. Then in week 7, this becomes a double drop set. Most people need a deload at this point, but if you are made of stronger stuff you could add a triple drop in week 8 to finish off the muscle. If you’ve reached week 8 then congratulations, you will have made excellent gains and deserve a well-earned deload.
Periodizing Drop Set Only MacrocyclesThe periodization of your training is important to elicit maximal adaptations. Training volume is a key driver of hypertrophy and it is recommended that you structure your training in a manner which increases training volume over time. One such strategy is a reverse linear model. Within a reverse linear framework, repetitions increase as intensity (as % of 1RM) reduces. For example, phase one might focus on sets in the 6-10 range, phase two centers on 10-15 reps, and phase three on 15+ reps. This final phase could be described as a muscular endurance/metabolic stress focused phase.
Rather than just doing sets of 15+, drop sets could offer some variety and a more time efficient way to achieve high training volumes in a muscular endurance phase. Doing so also provides a nice change from the monotony of hitting straight sets. The added motivation from having a new training stimulus might spark growth through two pathways. Firstly, the physiological benefits of drop set and their contribution to achieving high TUTs, overall volumes and metabolic stress. Secondly, the psychological benefit. Namely that you might work harder with a new, exciting training protocol to sink your teeth into. Effort is often underestimated by keyboard warriors who suffer from paralysis by analysis when trying to build the “perfect” program. Sometimes, what is needed is a sensible plan executed violently rather than an intricate one left unused.
Drop Sets Are On Your SideThe research on drop sets is very positive—they closely match a theoretical model of how to rapidly gain muscle. They appear to deliver as good as, if not better than, results as compared to traditional straight sets. Drop sets may allow you to get more work done in less time. As with any training strategy, your body will adapt to drop sets. So, it is sensible to implement them tactically into a periodized training plan to elicit continued increases in training volume and, therefore, growth. Given their time-efficient nature, drop sets are also an extremely effective training protocol when life throws you a curve ball and you need to get your training done ASAP. Armed with this knowledge you can now make sure you optimize your use of drop sets to laser focus on delivering maximal results.
Fitness via Breaking Muscle http://ift.tt/1hdUh1E February 22, 2018 at 08:59AM
Balance and Efficiency: A Method to Stabilize Your Body
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Have you ever worked systematically on a skill, doing the work required to be find a high level of competency, only to get stuck, plateauing in a bog you can’t seem to claw your way out of? Maybe you change your set/rep scheme, maybe you apply a more mindful approach, maybe you even hire a coach, but nothing seems to move you through your sticking points.
Efficiency is something Kevin C. Moore, founder of the Reembody Method, has thought a lot about. He believes efficient movement is available to all of us if we take the time to consider our natural tendencies.
Moore grew up studying Chinese martial arts, but always believed he would be a scientist. It wasn’t until he began working in a laboratory that he realized it might not be the best fit. “I wanted to move more, I wanted to be more social. The idea that movement could influence my career didn’t occur to me until after I got fed up with sciences.” After being introduced to a personal trainer that was both a powerlifting coach and a Pilates teacher, he realized movement could be an actual study that was approached in a systematic, thoughtful way.
After studying and teaching Pilates for several years, Moore began managing a well respected Pilates studio in Hong Kong. Throughout his Pilates career, he frequently found himself thinking outside of the traditional Pilates system, developing techniques to improve the way his clients moved through quality and efficiency. He found the techniques he was developing and the skill set he was utilizing outside of the traditional fitness methodology wasn’t received in a welcoming manner by his colleagues because “the kind of dogmatic approach to fitness kept getting in the way.”
Letting go of being a “good” Pilates instructor allowed Moore to begin noticing movement pattern relationships at a much faster rate. He began keeping records of things that he noticed, particularly how clients used the left and right side of the body. Then he used the techniques he developed on his clients, observing how they responded. When people performed things differently on each side based on their particular side dominance, did it yield different results? As he honed the application of movement based on the idea that we are not symmetrical beings, the idea of Reembody was born.
While Reembody was founded on the principles of side dominance, or laterality, the underlying principles are rooted in physical properties. “The immutable laws of physics act on all of my living tissue exactly the same as it acts on everything else,” Moore says. “And if a practical intervention can’t be made to make mechanical or physical sense then it probably doesn’t make sense biologically either.”
The Role of Side-DominanceWhen was the last time you thought about how the two sides of your body moved, either together or separately? Unless you’ve been injured, I suspect you ignore the fact that one side of your body performs certain movements or skills a little bit better than the other side of your body. Interestingly, just because you are right handed, it doesn’t mean that your right side will be good at every single thing—the left hand side of your body will excel at different things than the right side. And that’s the point. The two sides of our bodies compliment each other and enable us to move forward, lift heavy things, and contort ourselves in unique positions, just not in exactly the same way on each side.
Instead of viewing the two sides as completely separate entities, it’s more likely they are partners, working together to cooperate and negotiate whatever movement skill you want to accomplish.
To clarify the idea of how laterality can be thought of in the fitness world, Moore says, “It’s really on the forefront of emerging research that the way the brain talks to the dominant side of the body and the non-dominant side of the body is radically different. In fact, in many cases, it’s opposite. We waste a lot of time in the health and wellness industry doing assessments that I don’t think we need to be doing. We can make predictions rather than assessments and speed the process along for the client and take a lot of pressure off of the practitioner.”
If you have ever been to a trainer, you may very well have spent your first session going through a series of movements, with the trainer fervently making notes about your movement quality, and then giving you a set of corrective exercises to fix whatever inefficiencies he noted. The problem with this (well-intentioned) approach, is it takes away from what the vast majority of the population needs, which is to move. By moving in various ways, the things you need to work on will become pretty clear, and whether the issue is you just don’t know how to do that specific thing or you can’t do that thing because you aren’t strong enough/flexible enough/mobile enough becomes evident fairly quickly.
Another aspect that many athletes and trainers struggle with is where to begin. What magic part of the body will unlock the key to movement happiness? Does training the core fix the back? Or maybe improving neck position will improve stability. Or perhaps the answer to everything starts at the feet.
Moore takes a more pragmatic view. “I don’t buy into the idea that there is one part of the body where everything begins. In fact, I know that for a long time, especially coming out of the functional fitness craze this idea of ‘ah, yes, this part is the one part that means everything.’ It used to be the core, then it was the feet, then it was the cranium. The truth is they’re all correct. Every part is as important as every other part. What Reembody methodology is very interested in is how they are all related.”
Researchers have been trying to tease out the best exercise modality for non specific low back pain for years. What they are finding is that one exercise type doesn’t appear to be better than another for long term pain relief.1 In fact, the most effective exercise for non-specific low back pain appears to be a general exercise program. Why? Perhaps it’s because, as Moore says, one part isn’t more influential on the body’s position and the nervous system’s perception of movement than any other. However, how they interact with each other can dramatically improve overall movement quality. “The brain is constantly trying to build these internal maps of how all of our parts are related and then again, how those parts are related to our environment. The more robust that map is, the more likely we are to make smart choices, unconscious choices, to maintain mechanical advantage within our environment.”
This doesn’t mean there is a perfect alignment, or one way to perform a specific movement. What it means is that if the body has a clear, internal image of all of its parts and how they work, when the time comes where you have to decide how you are going to scale the very large downed tree that is clearly standing in the way between you and the trail you want to access, you will have a mechanically efficient way to get over the tree. If you practice things like climbing over oddly shaped objects, you will be even more efficient because you have a frame of reference for how to do a version of this particular movement.
The Role of Your BreathPerhaps the most important aspect to human movement (or life, for that matter), is the ability to breathe. Oxygen nourishes every cell in our body. It enables us to function. Without it, we perish, faster than we do without food or water. As Moore says, “Oxygen is the most essential resource. Every single structure we have, from as far back as we can see, has been based around the idea of I need to make sure I can get enough oxygen. Period. Everything else plays second fiddle to that first need.”
Yet, our ability to breathe in an efficient manner is often ignored. The breath is influenced by a number of factors, including our emotional and psychological state, as well as our physiological state.2 How we breathe affects how we hold ourselves, our ability to move freely in the ribs, and our ability to efficiently adapt to the external environment. Have you ever tried rock hopping while holding your breath? Were you successful? What happens if you take a long exhale before you begin? Is it easier?
“When we find that breath is optimized, we should also find that everything else is optimized,” Moore states. “So if we buy into that initial premise, if I am breathing in a way that is optimized, it means I should be stronger, I should be faster, my digestion should work better, my stress levels should be lower. Everything can and should be improved by the way that I breathe.”
Breathing can feel tedious. It’s a little bit like performing corrective exercise drills; a little bit goes a long away. If you start with the basic idea that your exhale should occasionally be longer than your inhale, you will begin to notice you are holding yourself differently. You will feel more freedom in your movement and less over-effort, creating a more balanced movement approach.
If you add 2-3 minutes of supine breathing in at the end of your workout, where you inhale for a count of four and exhale for a count of eight, observing the effects your breath has on your body, you may even find a general sense of relaxation as you leave the gym, rather than feeling mildly fatigued and slightly beat up.
The Role of Balanced IntensityMoore’s message is not only one of efficiency, but one of balance. When it comes to movement and general fitness, Moore says, “We excel at low stress level, low to mid intensity level, repetitive tasks—walking around, bending down, reaching up, fine motor tasks that are deeply repetitive and you can let your mind wander while you are doing it. Human beings get enormous benefits out of moving in those ways.
We are also really good with our fight or flight or freeze responses, responding to extremely stressful situations with a high degree of power. We can suddenly take off in any direction in a very high run. We can fight fiercely and ferociously whenever we need to. We have it within us to work under high stress. We can be trained to work very well under high stress. One of the biggest ways in which the modern, current movement environment differs from, say, a hunter gather movement environment is that movement of the first type, that repetitive, low level, daydream-y type, is almost gone. We do very, very little of that anymore. And, the only time we engage in exercise is typically exercise that falls much more into the second category, exercise that we think of as being intense and stressful. Even most yoga classes, I would argue, are physically stressful. They are physically challenging.
Now, we invite that stress in because it does feel good to use the body in a stressful way. We do get chemical feedback and neurological feedback that says, ‘Hey, good job. You’ve accomplished something.’ We get the endorphin rush, we get the sense of accomplishment. There’s nothing wrong with any of that stuff. That system is designed that way for a reason. What I want to see for a well-balanced, fitness lifestyle that is aimed at well-adjusted social behavior and longevity, we need what I’ll call an 80/20 rule. Eighty percent of the movement that they do should be low to middle level, repetitive, unstressful, daydreaming. It’s long walks in the park, it’s playing with your kid in the pool, it’s stuff like that. And then 20 percent should be, okay, now it’s time to pick that weight up, whatever the cost.”
Like all things in life, the ability to move well and respond well to a variety of situations is predicated on a degree of balance. What Moore is referring to is the elusive idea of using movement and exercise as a way to recover and prepare for high intensity work. When I talk to amazing movers who seem to rarely be injured, their dirty little secret is that they don’t spend large amounts of time in the red zone. Instead, they hang out in doing more moderate level work, sprinkling the high intensity work in periodically. As a result, they recover well and move more.
Employ Balanced Movement and ExerciseMany people allocate exercise into two categories: beast mode and everything else. Everything else is considered an afterthought, a waste of time because it doesn’t improve 1RM deadlifts or 5K times—except it does. And here is the conundrum. A well-balanced outlook to exercise and movement supports all intensity levels. If your concept of exercise is that you have to always go hard to get any benefit, I encourage you to reconsider, not just for your performance, but for your longevity.
References: 1. Wang, X-Q., Zheng, J-J., Yu, Z-W., Bi, X., Lou, S-J., Liu, J., Cai, B., Hua, Y-H., Wu, M., Wei, M-L., Shen, H-M., Chen, Y., Pan, Y-J., Xu, G-H., Chen, P-J., (2012). A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One, 7(12). 2. Paulus, M.P., (2013). The breathing conundrum-interoceptive sensitivity and anxiety. Depression & Anxiety, 30(4), 315-320.
Fitness via Breaking Muscle http://ift.tt/1hdUh1E February 22, 2018 at 07:55AM
10 macro-friendly recipes to keep your fitness goals on track
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Rose McNultyToday
Whether you're on a quest to gain copious amounts of muscle or shed those few pounds that you didn't manage to drop post holiday season, sticking to a diet can be tough. And if anyone knows how difficult a nutrition plan can be, it's Olympians. Winter Olympians and Summer Olympians alike are beholden to tough training schedules and demanding nutrition routines, which can often spell the difference between silver and gold. To find out how those Olympians make it to the top, we spoke with Michael Israetel, Ph.D. Israetel is a Team USA Weightlifting consultant, the co-founder and head science consultant at Renaissance Periodization, and a U.S. Olympic Sports Nutrition consultant who's talked nutrition and recovery with athletes competing at the 2018 Winter Olympics in Pyeongchang. [RELATED1] Israetel's top key for success is one you might expect: consistency. "The number one mistake is not staying consistent," he says. "Most guys know people who are like, 'Oh yeah, I do that,' even though they don't [actually stick to their routine]." And the biggest diet trap people fall for? Fads and crash diets. "The biggest misconception is that you can get away from eating healthier food in smaller portions to lose weight. If you come to grips with the fact that at least for the time that you're losing weight...you're going to be eating slightly smaller portions, and it's going to be mostly healthy food. Then, you won't be in store for a shock. You'll think, 'Okay, it makes sense,' and you'll have great results." Here are ten Renaissance Periodization-friendly recipes that Israetel recommends—five are geared toward weight loss, and five toward gaining mass. Fitness via Men's Fitness http://ift.tt/2u0SmvI February 21, 2018 at 03:58PM |
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