As you may or may not already know, a Fire at 275 Bank Street has caused the temporary shut down of Trueform Health and Fitness as well as my personal training studio both located at this address.
The building caught fire on the 2nd and 4th floor, and damaged structures on all four floors. Thankfully both Trueform and my private studio are located in the basement and likely haven't suffered any fire damage. However, water damage will likely be significant in the basement and may take weeks to repair.
I'm just guessing here, but there may be as much as a foot or more of dirty, sooty, water in the basement, which will need to be pumped out. The bottom foot or two of all drywalled walls will likely have to be rebuilt, and all of the rubber mats in the gym and my studio will have to be lifted and cleaned and dried properly before being re-laid.
My studio computer was sitting on the floor, so I'm sure it's done! My biggest hope at this point is that all my textbooks which were on a shelf about 5 feet off the ground are not damaged.
Thankfully earlier this year I decided to set up a studio in my basement so I've been able to continue training a large number of my clients here.
I'll keep you posted as further details are released!
Thankfully nobody was hurt!
:)
Shane
Tuesday, September 16, 2008
Sunday, September 14, 2008
Program Design
In almost any domain, for every answer you get from one expert, you can find another contradictory answer from another expert. Strength training is no exception.
At the gym there are many discussions over bodypart splits and full body training routines, the merits and disadvantages of each system are thrown back and forth. It's hard to argue with a big strong guy who's used a typical bodybuilding split routine to build his physique. It's also hard to argue with a big strong guy who can clean and jerk two+ times his bodyweight.
Both styles of training seem to produce dramatic results. So how do you know which style of training is best for you? I will provide sample programs later in the article.
There are a number of factors to consider. The first is what type of physique do you want. If you want the bodybuilder look, a bodybuilding style training routine will help you shape your body more since you directly train all areas of the body. However, only people with excellent genetics for growth and appealing muscle shape will make significant long-term progress with this style of training. People without the best genetics for growth from bodybuilding training routines, will fare better with trying to build a significant strength base first, concentrating on the big three lifts, Squat, Deadlift, and Bench Press, and their supplemental and accessory lifts.
Powerlifting methods involve straining against significant loads, which makes the training far more (CNS) central nervous system intensive. Adaptations such as increased tendon size and strength are stimulated better through this style of training, and those who seek larger muscle size who are smaller to begin with will fare better by first developing the framework which includes stronger connective tissues. Later, higher volume bodybuilding methods will be more effective when larger loads can be used.
Planning your training can be confusing without some guidance. An important rule to consider is the frequency of training. Many bodybuilding style routines have users splitting their bodyparts over four to five days, training each area just once every five to seven days. While this may be beneficial for a very advanced athlete, for beginners and even intermediate trainees a higher training frequency will facilitate perfecting of technique. I can't say enough about the importance of good technique, so I am definitely in favour of the higher training frequency. Additionally, the training intensities required for building significant strength and muscle mass are difficult for beginners and intermediate athletes, so a higher frequency of training allows for a greater training volume, which can help produce results at lower intensities.
A novice trainee would be best starting out with a very basic routine just focusing on technique of the main three lifts, plus a few accessory lifts. Their program might look something like this:
WEEK 1
Monday
Box Squats 5x5 x40%-60%
Bench Press 5x6 x40%-50%
Deadlifts 5x3 x40%-60%
Plank 2x30 seconds
Wednesday
Box Squats 5x5 x40%-60%
Bench Press 5x6 x40%-50%
Deadlifts 5x3 x40%-60%
Plank 3x20 seconds
Friday
Box Squats 5x5 x40%-60%
Bench Press 5x6 x40%-50%
Deadlifts 6x3 x40%-60%
Plank 4x20 seconds
WEEK 2
Monday
Box Squats 5x5 x50%-60%
Bench Press 5x5 x50%-60%
Bent-Over Dumbbell Rows 3x10
Plank 3x30 seconds
Wednesday
Deadlifts 5x3 x50%-60%
Bench Press 5x5 x50%-60%
Reverse Grip Pulldowns 3x10
Side Plank 3x15 seconds
Friday
Box Squats 5x5 x50%-60%
Bench Press 5x5 x50%-60%
Bent-Over Dumbbell Rows 3x10
Plank 5x20 seconds
WEEK 3
Monday
Deadlifts 5x3 x50%-65%
Bench Press 5x5 x50%-65%
Rope Face Pulls 3x12
Plank 3x30 seconds
Wednesday
Box Squats 5x5 x50%-65%
Bench Press 5x5 x50%-65%
Reverse Grip Pulldowns 3x10
Side Plank 4x20 seconds
Friday
Deadlifts 5x3 x50%-65%
Bench Press 5x5 x50%-65%
Seated Cable Rows 3x10
Plank 3x30 seconds
Week 4
Monday
Box Squats 5x5 x50%-70%
Bench Press 5x5 x50%-70%
DB Step-ups 3x10
Parallel Grip Pulldowns 3x10
Plank 5x20 seconds
Wednesday
Deadlifts 5x3 x50%-70%
Military Press 5x4
Rope Face Pulls 3x10
Flat Dumbbell Press 3x10
Side Plank 3x25 seconds
Friday
Box Squats 5x5 x50%-70%
Bench Press 5x5 x50%-70%
Romanian Deadlifts (RDL) 3x10
Reverse Grip Pulldowns 3x10
Band/Tube Sideways Walking 3x10 steps
Plank 4x20 seconds
In this routine, percentages are given as a percent of a 1RM. A true 1RM test should only be performed by subjects with adequate training experience who have learned correct exercise technique and can maintain it under fatigued conditions.
An estimate of a 1RM can be made using the results of a 3RM-6RM test. Protocols for testing can be found HERE.
Once an approximate 1RM is known, all percents in the above program can be applies safely.
In this program, percentage ranges are given, and it is suggested that trainees start with the lower percentage on their first set, and progress upward in small incremements through each set towards the higher percentage in the range. Often novice trainees will be excited to try to push heavier weights soon in a program, but it is important to learn and practice proper technique with low weights during the initial 4 weeks of training. This reduces the occurrence of technical breakdown of exercise technique during subsequent loading in later training phases.
Rest periods between sets should be sufficient to prevent accumulation of fatigue which impairs motor co-ordination and limits outcomes of successful technique practice.
This sample exercise program will not produce much in the way of visual changes to the body, but it will provide significant motor pathway learning which lays the basis for further muscular strength and hypertrophic adaptation.
There has been much discussion concerning the merits of frequent bench pressing. Much of the lay press has jumped on the "don't train bench press to frequently" wagon, which is unfounded. Correct technique of the bench press requires frequent practice, and so long as loads do not exceed the 70%-85% range on a regular basis, the bench press can be safely practiced with a high frequency. When attempts at heavier loading are desired, training frequency can be reduced as well as loading at subsequent practice sessions.
Squats and Deadlifts carry similar nervous system fatigue characteristics, so they are usually not done in the same workout. During initial stages of learning technique they may be practiced in the same training session as the loads and repetition ranges are kept very low.
Upper back work is important to help build strength of the main parascapular stabilizers (rhomboids, trapezius, serratus anterior) which are required to be strong enough to stabilize the scapula during loading of the shoulder girdle which occurs during pressing movements. Seated rows, Bent-over dumbbell rows, and Rope face pulls all significantly involve this muscularture. Pulldowns do not involve the scapula to the same degree as the lats do not attach on the scapula, however pulldows are a beneficial back strengthening exercise that should be included in a balanced program. During squats and deadlifts, the lats are strongly recruited to help maintain a tight arch in the low back.
Dumbbell Step-ups and Dumbbell Romanian deadlifts are both accessory exercises that can help hypertrophy the quadriceps, glutes, and hamstrings, all which are intimately involved with producing force during the squat and deadlift.
As a basic start for abdominal strength, the plank and side plank are excellent exercises that strongly recruit all four muscles of the abdominal region.
For more information on program design, please contact shane@spectrumfitness.ca
Hopefully I've been able to shed some light on basic program design. I will be posting future articles on evolving a novice program into a good beginner program. Check back frequently for updates!
Just lift it!
:)
Shane
At the gym there are many discussions over bodypart splits and full body training routines, the merits and disadvantages of each system are thrown back and forth. It's hard to argue with a big strong guy who's used a typical bodybuilding split routine to build his physique. It's also hard to argue with a big strong guy who can clean and jerk two+ times his bodyweight.
Both styles of training seem to produce dramatic results. So how do you know which style of training is best for you? I will provide sample programs later in the article.
There are a number of factors to consider. The first is what type of physique do you want. If you want the bodybuilder look, a bodybuilding style training routine will help you shape your body more since you directly train all areas of the body. However, only people with excellent genetics for growth and appealing muscle shape will make significant long-term progress with this style of training. People without the best genetics for growth from bodybuilding training routines, will fare better with trying to build a significant strength base first, concentrating on the big three lifts, Squat, Deadlift, and Bench Press, and their supplemental and accessory lifts.
Powerlifting methods involve straining against significant loads, which makes the training far more (CNS) central nervous system intensive. Adaptations such as increased tendon size and strength are stimulated better through this style of training, and those who seek larger muscle size who are smaller to begin with will fare better by first developing the framework which includes stronger connective tissues. Later, higher volume bodybuilding methods will be more effective when larger loads can be used.
Planning your training can be confusing without some guidance. An important rule to consider is the frequency of training. Many bodybuilding style routines have users splitting their bodyparts over four to five days, training each area just once every five to seven days. While this may be beneficial for a very advanced athlete, for beginners and even intermediate trainees a higher training frequency will facilitate perfecting of technique. I can't say enough about the importance of good technique, so I am definitely in favour of the higher training frequency. Additionally, the training intensities required for building significant strength and muscle mass are difficult for beginners and intermediate athletes, so a higher frequency of training allows for a greater training volume, which can help produce results at lower intensities.
A novice trainee would be best starting out with a very basic routine just focusing on technique of the main three lifts, plus a few accessory lifts. Their program might look something like this:
WEEK 1
Monday
Box Squats 5x5 x40%-60%
Bench Press 5x6 x40%-50%
Deadlifts 5x3 x40%-60%
Plank 2x30 seconds
Wednesday
Box Squats 5x5 x40%-60%
Bench Press 5x6 x40%-50%
Deadlifts 5x3 x40%-60%
Plank 3x20 seconds
Friday
Box Squats 5x5 x40%-60%
Bench Press 5x6 x40%-50%
Deadlifts 6x3 x40%-60%
Plank 4x20 seconds
WEEK 2
Monday
Box Squats 5x5 x50%-60%
Bench Press 5x5 x50%-60%
Bent-Over Dumbbell Rows 3x10
Plank 3x30 seconds
Wednesday
Deadlifts 5x3 x50%-60%
Bench Press 5x5 x50%-60%
Reverse Grip Pulldowns 3x10
Side Plank 3x15 seconds
Friday
Box Squats 5x5 x50%-60%
Bench Press 5x5 x50%-60%
Bent-Over Dumbbell Rows 3x10
Plank 5x20 seconds
WEEK 3
Monday
Deadlifts 5x3 x50%-65%
Bench Press 5x5 x50%-65%
Rope Face Pulls 3x12
Plank 3x30 seconds
Wednesday
Box Squats 5x5 x50%-65%
Bench Press 5x5 x50%-65%
Reverse Grip Pulldowns 3x10
Side Plank 4x20 seconds
Friday
Deadlifts 5x3 x50%-65%
Bench Press 5x5 x50%-65%
Seated Cable Rows 3x10
Plank 3x30 seconds
Week 4
Monday
Box Squats 5x5 x50%-70%
Bench Press 5x5 x50%-70%
DB Step-ups 3x10
Parallel Grip Pulldowns 3x10
Plank 5x20 seconds
Wednesday
Deadlifts 5x3 x50%-70%
Military Press 5x4
Rope Face Pulls 3x10
Flat Dumbbell Press 3x10
Side Plank 3x25 seconds
Friday
Box Squats 5x5 x50%-70%
Bench Press 5x5 x50%-70%
Romanian Deadlifts (RDL) 3x10
Reverse Grip Pulldowns 3x10
Band/Tube Sideways Walking 3x10 steps
Plank 4x20 seconds
In this routine, percentages are given as a percent of a 1RM. A true 1RM test should only be performed by subjects with adequate training experience who have learned correct exercise technique and can maintain it under fatigued conditions.
An estimate of a 1RM can be made using the results of a 3RM-6RM test. Protocols for testing can be found HERE.
Once an approximate 1RM is known, all percents in the above program can be applies safely.
In this program, percentage ranges are given, and it is suggested that trainees start with the lower percentage on their first set, and progress upward in small incremements through each set towards the higher percentage in the range. Often novice trainees will be excited to try to push heavier weights soon in a program, but it is important to learn and practice proper technique with low weights during the initial 4 weeks of training. This reduces the occurrence of technical breakdown of exercise technique during subsequent loading in later training phases.
Rest periods between sets should be sufficient to prevent accumulation of fatigue which impairs motor co-ordination and limits outcomes of successful technique practice.
This sample exercise program will not produce much in the way of visual changes to the body, but it will provide significant motor pathway learning which lays the basis for further muscular strength and hypertrophic adaptation.
There has been much discussion concerning the merits of frequent bench pressing. Much of the lay press has jumped on the "don't train bench press to frequently" wagon, which is unfounded. Correct technique of the bench press requires frequent practice, and so long as loads do not exceed the 70%-85% range on a regular basis, the bench press can be safely practiced with a high frequency. When attempts at heavier loading are desired, training frequency can be reduced as well as loading at subsequent practice sessions.
Squats and Deadlifts carry similar nervous system fatigue characteristics, so they are usually not done in the same workout. During initial stages of learning technique they may be practiced in the same training session as the loads and repetition ranges are kept very low.
Upper back work is important to help build strength of the main parascapular stabilizers (rhomboids, trapezius, serratus anterior) which are required to be strong enough to stabilize the scapula during loading of the shoulder girdle which occurs during pressing movements. Seated rows, Bent-over dumbbell rows, and Rope face pulls all significantly involve this muscularture. Pulldowns do not involve the scapula to the same degree as the lats do not attach on the scapula, however pulldows are a beneficial back strengthening exercise that should be included in a balanced program. During squats and deadlifts, the lats are strongly recruited to help maintain a tight arch in the low back.
Dumbbell Step-ups and Dumbbell Romanian deadlifts are both accessory exercises that can help hypertrophy the quadriceps, glutes, and hamstrings, all which are intimately involved with producing force during the squat and deadlift.
As a basic start for abdominal strength, the plank and side plank are excellent exercises that strongly recruit all four muscles of the abdominal region.
For more information on program design, please contact shane@spectrumfitness.ca
Hopefully I've been able to shed some light on basic program design. I will be posting future articles on evolving a novice program into a good beginner program. Check back frequently for updates!
Just lift it!
:)
Shane
Thursday, September 11, 2008
M.I.A...
It's been a while since my last blog post, I've been busy with a number of projects, and took a bit of vacation time with my wife and some friends, so all rested up, I'm back in the swing, and I'll have some new pieces for you shortly.
In the mean time, here's a favourite recipe of mine, courtesy of my wife Tanya.
For those of you out there who hate broccoli but know you should be eating it.. I promise with this recipe you'll be able to consume your broccoli and you'll absolutely love it!
Broccoli Soup
Ingredients:
2 heads broccoli
4 carrots
2-3 tbsp chicken broth
1 med onion
1/2 cup milk
3-4 cloves garlic
1- 1.5 tbsp flour
Preparation:
Cut broccoli, carrots, and onion into 10" diameter pot.
Add water (approx 8 cups) to cover veggies by 1" water.
Bring to boil and ensure veggies are well cooked.
Let stand 10 minutes.
Pour mixture into blender, puree until smooth.
Pour blender contents back into pot.
Add milk.
Add crushed garlic.
Put heat at med.
Mix flour with 1/2 cup hot water and whip until pasty (no chunks), then add flour and water mixture to pot contents and stir until bottom starts to thicken.
Turn off heat and stir occasionally until desired consistency.
Serve hot or let cool and freeze for future use.
Salt and pepper to taste.
Note: May replace 2% milk with half and half or table cream for a creamier soup if you don't mind the extra calories.
I had this for dinner tonight and as always with this soup, I never enjoy my broccoli so much!
Hope you enjoy it too!
:)
Shane
In the mean time, here's a favourite recipe of mine, courtesy of my wife Tanya.
For those of you out there who hate broccoli but know you should be eating it.. I promise with this recipe you'll be able to consume your broccoli and you'll absolutely love it!
Broccoli Soup
Ingredients:
2 heads broccoli
4 carrots
2-3 tbsp chicken broth
1 med onion
1/2 cup milk
3-4 cloves garlic
1- 1.5 tbsp flour
Preparation:
Cut broccoli, carrots, and onion into 10" diameter pot.
Add water (approx 8 cups) to cover veggies by 1" water.
Bring to boil and ensure veggies are well cooked.
Let stand 10 minutes.
Pour mixture into blender, puree until smooth.
Pour blender contents back into pot.
Add milk.
Add crushed garlic.
Put heat at med.
Mix flour with 1/2 cup hot water and whip until pasty (no chunks), then add flour and water mixture to pot contents and stir until bottom starts to thicken.
Turn off heat and stir occasionally until desired consistency.
Serve hot or let cool and freeze for future use.
Salt and pepper to taste.
Note: May replace 2% milk with half and half or table cream for a creamier soup if you don't mind the extra calories.
I had this for dinner tonight and as always with this soup, I never enjoy my broccoli so much!
Hope you enjoy it too!
:)
Shane
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