However, researchers may have found a specific time to do aerobic exercise to increase building muscle mass. This is discussed in the February issue of the Strength & Conditioning Journal. This time is in between sets while resting during your strength training. By perform low intensity activity during rest periods it may lead to increased mechanical, hormonal, neural, and metabolic outputs resulting in improve adaptations.

Traditional for muscle growth, short rest periods coupled with moderate to high intensity loading and volume lead to the greatest anabolic hormone and metabolic responses to resistance exercises. During this style of lifting there is an increase in metabolic waste products like lactic acid, Hydrogen ions, and inorganic phosphate. A few studies have shown that low intensity activity, such as cycling, results in fast lactic acid buffering than a passive rest. These waste products that build up make each set more difficult to complete which is why it is harder to complete each additional set. By performing light cardio activity between sets it may result in fast lactate clearance and increase the rate of energy repletion.

It is well documented that muscle building type exercises will increase acute growth hormone release. The higher the intensity the higher the growth hormone response. Some research is showing that low intensity cycling between sets may even increase this response even more. Not only that but one study showed that 30 seconds of low intensity cycling between sets increase motor unit activation during the strength sets performed, meaning that each set could be performed at a higher intensity.

While this is a relatively new training technique it seems that low intensity aerobic exercise between sets can increase power, strength, and muscle size adaptation. It is definitely worth trying for your next workout. It will at least help burn more calories instead of just sitting around and waiting for your next set.

Have a great workout!

Mike Deibler MS, CSCS
My Workout Creator

Once your know you are healthy enough to return to exercise you might be cautious to work the legs again. Some people think that squats cause knee pain. But really POOR squats can hurt the knees. If form is correct there should be no issue with squatting. So it is critical that you don’t just eliminate squats all together. Some will switch to something like the leg extension machine, but this actually will have higher shear forces on the knee than squats will.

That being said, there are some minor modifications you can make to help out your squats if you have knee issues. Here are my top five recommendations for squat modifications.

1. Squatting Depth Should Reflect Goals And Abilities

While in a perfect world we all should be able to perform full squats where we drop below parallel, but realistically many people have lost so much function in the lower body they will never be able to do this. If you do not have knee issues than it is critical to work on improving your squat ROM, but if you have knee issues then we can limit the depth of the squat. Peak compressive forces occur at higher knee flexion angles. Those with prior PCL injuries may want to limit flexion to 50-60 degrees so posterior shear force is limited.

2. Slow Down Your Squat

The speed of your squat, especially the eccentric portion, can increase the compressive and shear force on the knee. Unless you are training for speed and need to increase the speed of your squat, control your tempo. Take at least 2-3 seconds to lower down.

3. Check Out Your Stance

Depending on what type of knee problem you have, your stance can make a huge difference. A narrow stance can help reduce compression force making it a better choice for those with meniscus issues. A wider stance results in less shear force (specifically less forward knee translation), making it a better option for those with PCL or ACL issues.

4. Loading The Squat

How you load your squat can significantly reduce force placed on the knees. The low bar back squats produce greater hip extension activation and less knee extension activation compared to the high bar back squats. And for even less force you can try the front squat which produces less force on the knee as well as the lumbar spine.

5. Workout Mobility Before Strength

While squatting many will tend to want to push more and more weight. Sometimes it is best to let your ego go. Think of your squatting workout as practice. Your goal is not to lift more weight, but to get better at squats. Every rep should be perfect. Try not to train to failure and leave a few reps in the tank.

Finishers or metabolic acceleration training can have many forms. This is probably why I like them so much. You have so much variety so you never get bored with them. The main reasons we do these to finish off a workout is to burn as many calories as possible in the shortest amount of time and to make sure the body continues to burn fat after the workout is over. This high intense style of training has been known to keep your metabolism elevated in between workouts leading to even faster weight loss.

I just post two examples of finishers on Youtube that I wanted to share with you. Try these out at the end of your workout and see how it feels.

Enjoy your workout,

Mike Deibler MS, CSCS
My Workout Creator

Plateaus are very common in the fitness world.  There are few tricks you can use to avoid plateaus altogether.  I think the most important and probably most simple trick you can use is periodization.  This just means that you strategically change up the program.  The word “muscle confusion” gets thrown around a lot from P90X.  I really don’t like that term because we don’t want to confuse our muscles.  That is how you get hurt.  You want your muscles to get really good at what they do.  They accomplish this through consistency.  So, when we change up a workout we don’t just randomly start changing exercises, sets, reps, weight, rest…..  We need to be controlling all of these variables and change them at the appropriate time.  One mistake is that people just do new exercises and new workouts every time they go to the gym to “confuse” their muscles.  By doing this you will never really see any gains.  How do you truly know if you are getting stronger if you do push ups one day and then bench press the next?  Instead we keep the workouts similar and manipulate some of the other variables.  In fact, most experts agree that exercise selection is the last thing you will adapt to and you will see continued progress performing the same exercises for a long period of time.

Instead of changing up the exercises from week to week we use a periodized program and switch up other variables.  For this article purpose we can just look at one variable, reps.  First we want to look at why we train at certain number of reps.  The old myth is that perform higher reps to get defined and lower reps to get bigger.  This is completely a myth.  When you train at certain reps or speeds you are training different muscle types and training the muscle to physiologically adapt to the stress you are putting on it.  For example, training at higher reps is training more type I fibers and is training the muscle to be better at endurance.   Training at lower reps is hitting more type II fibers and is working to enhance more motor units firing/synchronizing to get stronger.  Trying moderate repetitions is training more type II fibers and is working to build the muscles cross sectional area.  So in simpler terms, if you want to build endurance training high reps, moderate reps to build size, and low reps to build strength.  We can also throw in lower reps at faster speeds for improving power production of the muscle.

So what does this mean for your training?  You probably want to work on all of these this.  Some areas may be more important to you, so you can train those rep ranges longer, but we don’t want to complete neglect other areas.  Think about how long you have be performing the same sets and reps.  I have talk to people that have done the same 3×10 for 10 years and all they did was change up the exercises every so often.  Instead we want to use periodization.

There are a few different types you can use.  The most simple is linear periodization.  This just means we start from one side of the continuum and progress to the next.  So for example, the first phase of your program might be endurance (2×15), then you move to hypertrophy/size (3×12), then you get into strength (4×6), and finally into a power phase (6×3).  Once you get here you can start over again and keep repeating.  This is very simple and straight forward.  In fact you can use just about the same exact exercises throughout the whole program and just change the sets and reps.

One problem with this strategy is if you don’t work one area you get weaker at it.  So you spend one month improving endurance and building great conditioning.  By the time you get to the power phase you have lost most of the endurance you had built up.  This is where undulating periodization comes in.  This means we will vary the goal of the workout week to week or day to day.  For example if you workout Monday/Wednesday/Friday, we can devote Monday to endurance, Wednesday to building muscle mass, and Friday to building strength.  This way we see continued progress in each area.

This leads us to Hybrid training is which is probably the best option.  More on this style of training to come…..

You can try out this weeks free featured workout as an example for a sample undulating periodization workout program.

http://www.myworkoutcreator.com/premade-workouts/free-featured-workouts/sample-undulating-periodization/

Just click on the Free Featured Workout link on the side of the page to sign up for a free account.

Have a great workout.

Mike Deibler MS, CSCS

My Workout Creator

This study compared 3 training volumes, to see their impact on strength gained. Researchers compared individuals who performed 1 set, 4 sets, and 8 sets. All were using intensities at 80% of their 1RM. All 3 groups performed the same workout just at the different volumes. Strength levels were tested at the start, 3 weeks in, 6 weeks in, and at the end of 10 weeks. There were a few interesting findings here. First off, both the 4 and 8 set group found about the same increases in strength from the start to 3 weeks. The 1 set group saw no significant change in strength. It actually took 6 weeks for the 1 set group to see improvements. At 6 and 10 weeks the 4 set group saw no significant changes compared with the 1 set group. It was only the 8 set group that continued to see improvements through out the entire study.

This study gives us a little more insight into training volume recommendations. Although there is no one size fits all program, this gives us a few guidelines we can incorporate. In the initial stages of your program you will not see much difference between 4 sets and 8 sets so save yourself the time. The first phase of you program you can stick with moderate volume workouts. After this initial phase though from 3-6 weeks it is a good idea to increase your workouts to high volume to continue to see significant strength gains.

The one draw back of high volume workouts is they take a very long time to get through. One recommendation is to incorporate hybrid training styles into your workouts. This will allow you to accomplish high volume for some exercises, but not spend two hours in the gym every workout. Here is a sample program that you can try out on your own:

Phase 1 Weeks 1-3
Day 1
3×6
A1. Box Jumps
A2. Plyo Push Ups
4×8
B1. Barbell Deadlifts
B2. DB Bench Press
2×15
C1. DB Lunges
C2. Push Ups

Day 2
3×6
A1. KB Snatches
A2. MB Slams
4×8
B1. Barbell Squats
B2. Chin Ups
2×15
C1. SB Hamstring Curls
C2. DB Press

Phase 2 Weeks 3-6
Essentially the same exact workout now except change the volume only on the second superset. Perform 8 Sets at 80% of your 1RM for as many reps as possible. Your first set should be around 8 reps. If you can perform more than that you increase the weight.

After your complete phase 2 you can deload for a week and then start back over with new exercises to change up your program. Give it a try and I promise you will see dramatic increases in the weights you are pushing.

Check out this weeks free featured workout to see some of the exercises in action: http://www.myworkoutcreator.com/premade-workouts/free-featured-workouts/hybrid-strength

Have a great workout!

Mike Deibler MS, CSCS
My Workout Creator.

I hope 2012 is off to a great start for you. Just 3 weeks into the New Year and you will start to see people fall off the wagon. If you are a regular gym goer you might look forward to less crowded gyms now. One of the biggest reasons people can’t stick with their program is because they feel that they do not have the time. Most people have a very busy schedule and they can’t fit in an hour of exercise a few days a week. Actually, we could probably make the time if we really look at their schedule, but still it can be tough to get in that workout you have been meaning to do.

One huge misconception is that you need to workout for a long period of time. You can get an absolutely effective workout in only 20-30 minutes, as long as you are very efficient with your gym time. Most people struggle here. How many times have you gone to the gym and just seen people hanging out around equipment waiting 5 minutes between sets talking with friends. This is even more frustrating when these people are using something you wanted to use.

Anyway, if you ever feel like you don’t have enough time to get a workout in or just want to try a tough workout that does not take a long time try these three tricks to shorten your workout:

1. Escalating Density Training.

This style of training was created by Charles Staley. For this technique it is simple. You just set a timer, pick two exercises, set the weight and reps for each, and repeat as many sets as you can for the given time. You can play around with all of these variables to create different results. This is a very challenging workout though so if you plan on doing multiple supersets you might want to start with a shorter time. For example you can perform KB Goblet Squats paired with Push Ups. Perform 10 reps of each for 5 minutes. Rest when you need to rest, otherwise you are working. Just pick 2-3 supersets and there is your workout.

2. Timed Circuits.

Here is another tough but very simple workout. It is similar to EDT. We just create a circuit of 3-6 exercises, set the weights and reps, and repeat for a given time. Here is a sample circuit you can try:
1-Barbell Front Squats- 8 reps
2-SB Chest Press- 12 reps
3-DB Lunge Walks- 10 ea
4-Pull Ups- 6 reps
5-KB Swings- 15 reps

3. Timed Rest.

This might be the simplest thing you can do to shorten your workout and make it extremely effective. Rest is an important variable to consider for your workout. It shouldn’t be determined by a conversation you are having with someone or until you are completely recovered for the next set. Depending on what your goal you are working on and the intensity you are lifting it will determine your rest. Here is a general guideline you can follow for rest depending on your reps you are performing:
15+ reps = 30 seconds
8-14 reps = 45-60 seconds
6-8 reps = 60-90 seconds
5 and under = 2-3 minutes.

There you go. Three easy ways you can probably cut your workout time in half. Give them a try this week and see how it feels.

Have a great workout.

Mike Deibler MS, CSCS
My Workout Creator

In order to truly reach a goal you need to know where you are starting from. If you just start working out or dieting, you really won’t be able to see how much you progressed. This is one HUGE reason why people give up so easily. They probably have made significant progress but really have no way of knowing how much better they are doing. Instead they just weight themselves and that is it to determine their starting point.

This step is skipped way too often. Even when people do assess themselves they just see how much they weigh. This measurement is ok but doesn’t really matter as much as you think. The scale only tells you how much you weigh not how much muscle or how much fat you have.

If changing how you look is your goal for this year then instead of just weighing your self, take before pictures, take your body fat, or you can just take a few circumference measurements. If you are performing strength training then these would be a much better way to assess yourself.

These are all great ways to start your year. It is also a very good idea to test your physical ability. This may be testing your 1RM or your endurance. Something that is easily measured to you can see how much you are progressing. I actually just did this yesterday for myself. I tested my vertical jump, 1RM for the hang clean, deadlift, bench press, and squat, as well as my endurance for pull ups and push ups. It may not be necessary for you to test all of these but it is nice to see a range of abilities.

If you are not comfortable performing a 1RM lift, here is a test that I learned from Boston Strength Coach Mike Boyle. I did this yesterday actually to measure my push ups. You need a metronome or stop watch. Here is what you do. Set the metronome to 50 beats per minute. Have an object like a small ball or yoga block so you know how low you have to get. On the first beat you touch your chest to the object and on the second beat you push up. Continue this until you no longer can keep up with the beat. Test again in 6-8 weeks.

Sometimes it is fun to put together a challenging workout and see how fast you can get through the workout. Here is this weeks free featured workout that I often use as an assessment for some of my clients:

http://www.myworkoutcreator.com/premade-workouts/free-featured-workouts/new-years-fitness-test/

Good Luck In 2012!

Mike Deibler MS, CSCS
My Workout Creator

One of my favorite action goals, especially if strength improvement is your goal, is to break records during your workout.  One mistake people tend to make is that they alter their workouts too often and really don’t see the progress they are making.  It is fine to add variety to your routine, but you should have a very consistent foundation.

Here is my challenge to your.  Regardless of what you overall goal is, try this out for the next 6-9 weeks.  Pick 2-4 core exercises to build your program from.  Your goal is to break records for these exercises.  You can perform others through out this time, but these few exercises stay consistent.  To give yourself more variety and more chances to break records you will use a undulating periodization model, meaning you will change the reps and sets each workout.

Here is an example for gaining strength.  I will pick two upper and two lower body exercises to start.  For this example I will perform Bench Press, Weighted Chin Ups, Hex Bar Deadlifts, and Squats.  Pretty basic exercises but that is ok.  This can be your entire workout or you can add auxiliary exercise to add on.  I would recommend breaking this up since we will be lifting fairly intensely for each exercise.  Day 1 will be Bench Press and Deadlifts and Day 2 will be Chin Ups, and Squats.  Then we will perform different sets and reps each week.  Here is what it may look like:

Week 1 – 6 sets of 3 reps

Week 2 – 4 sets of 6 reps

Week 3 – 3 sets of 12 reps

*the final set of each workout you will perform as many reps as possible.

You will need to adjust the weight accordingly.  Now you just track and repeat the program.  You can perform this same exact workout for 2 cycles of 6 weeks or 3 cycles of 9 weeks.  You goal is to either use more weight then the previous time or complete more reps in your last set.  I promise if you follow a workout like this you will see amazing progress and your year will be off to a great start.

Have a great workout.

Mike Deibler MS, CSCS

My Workout Creator

First off I believe this topic can be very debatable in both directions, but I wanted to share a few studies that looked at training to failure vs not training to failure. The first study, Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains, took two groups of individuals. They both performed the same workout over an 11 week period. One group trained to muscular failure while the other did not train to complete failure. Following the 11 weeks researchers found that just about all measurements they tested for both improved the same amount. Gains in 1RM for Bench Press, Squats, muscle power output of the arm and leg, and muscular endurance were all relatively similar. One difference they did find, however, was that resting levels of insulin like growth factor (IGF-1), an anabolic hormone, had decreased in the failure group. The non failure group saw a decrease in resting cortisol, a catabolic hormone, and an increase in resting testosterone.

So to sum up this study, after 11 weeks of training both group saw about the same increases in strength, but the failure group had higher levels of catabolic hormones and lower levels of anabolic hormones.

In a second study, Short-Term Performance Effects of Weight Training With Multiple Sets Not to Failure vs. a Single Set to Failure in Women, researchers looked at the difference in women training 1 set to failure or 3 sets to non failure. In this study they found that the non failure group improved in strength and power significantly more than the failure group.

What does this mean for your program? Well first off I think it needs to be stated that it is very difficult to study failure training techniques. They are advanced and not everyone is willing to train this hard. Even in studies like these I think we may have to question if participants are truly performing until complete failure. I think these studies do show that we may not have to ALWAYS train to complete failure. We can see much benefit from increasing the volume of work performed without actually hitting failure each set.

On the other hand we can’t simply ignore results that body builders have been getting for decades with this style of training. My best advice would be to vary up your program. It is fine to include failure training techniques like drop sets or rest pause sets, but we can’t train this way all the time. These styles of training create significant muscle damage that needs time to repair. If we are constantly damaging the muscle we need to allow enough time to recover. So be careful not to abuse failure training. Remember the first study we talked about. This style of training may lead to increases in catabolic hormones which will actually break more muscle tissue down.

Instead you can create a program where you alternate between high intensity failure training with high volume training. This way you can stay fresher and continue to see more progress.

Have a great workout!

Mike Deibler MS, CSCS

http://www.myworkoutcreator.com/20111025/the-truth-to-bigger-arms/

This post was based off a really cool research study that I had found.  Well I found another one that shows one simple trick you can do to increase your energy expenditure during your workout.  If fat loss is one of your goals for strength training you might want to through this in the mix.  Here is the study: