Tag Archives: hypertrophy

Jun. 29.

Soreness & Effective Training

Soreness & Effective Training

Is DOMS (delayed onset muscle soreness) a true indicator of an effective workout?

Word on the streets is that there is this boot camp that will make you incredibly sore! They must be good trainers and constructing an effective workout right? …..wrong. Let’s go over some basics of what is actually taking place when these actin and myosin are at work.

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What is muscle soreness?

Muscle soreness post exercise should hit a peak around 24-48hours and why DOMS is named delayed onset muscle soreness.  DOMS is not related to lactic acid but is an inflammatory response. In an inflammatory response the body produces metabolic waste which then stimulates nerve endings to communicate to the brain there is pain. The body does as it would with any injury, it sends neutrophils to the site of the muscle damage to begin repair.

 

Who can get DOMS?

Anyone, at any fitness level.  Someone who has just begun an exercise regiment can expect DOMS but should communicate with the fitness professional about the severity of soreness.

 

Does soreness indicate a good workout?

No. Due to media and ignorance (to be frank) people have begun to chase soreness and rate a workout good or bad based on soreness. This is a dumb idea and will lead to injury. One can perform the same exercise frequently and not get DOMS and still make progress in their program. Extreme DOMS can also be an indicator that the individual over did it, which also indicates that their muscles are not yet capable of proper repair at that training intensity. Multiple studies have indicated that DOMS can cause injury due to compromised kinematics, reduced focus and motivation in lifts and hinders ATP (adenosine triphosphate) production.

 

How do I prevent DOMS?

We are all subject to DOMS, especially those fitness enthusiasts. The best treatment is the full treatment. Meaning make sure your training is progressive and smart, listen to your body while training and don’t ignore flexibility and mobility in your program.

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Does DOMS affect hypertrophy?

No study has shown that it does. DOMS is predominately caused by the eccentric contraction therefore some people will contract slower during the release (eccentric), training this way will not increase hypertrophic gains. Training a muscle group more often will lessen the chances of you getting DOMS and still produce hypertrophic gains.

 

Soreness, is part of the process but does not equal the process.

 

Contreras, Bret .., and Brad J. Schoenfeld. “Is Post Exercise Muscle Soreness a Valid Indicator of Muscular Adaptations?” Is Postexercise Muscle Soreness a Valid Indicator of Muscular Adaptations? 35.5 (2013): 16-19. Nsca-scj.com. Lippincott Williams and Wilkins, Oct. 2013. Web. 19 June 2015. 

Mercola, Dr. Joseph. “Decreasing Post-Exertion Muscle Soreness: What’s the Best Way?” The Huffington Post. TheHuffingtonPost.com, 19 June 2013. Web. 23 June 2015.

 

 

 

 

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PERIODIZATION
Feb. 01.

Fundamentals of Training: Periodization

Fundamentals of Training: Periodization

squat

Not all of us are trying to become power lifters but all of us can benefit from an increase in strength. Whether you are an intermediate gym goer, a mother, an athlete or a 70 year old woman the benefits of muscular strength help with every day activities.

How does someone gain strength? Strength is gained by stressors put on the body and adaptations occurs.  Like a baby adapts to the new stress load of their body weight, it does not take long for adaptation to occur and the child start running around the house. The same occurs in a grown individual’s body when lifting weights at the gym. It is quite a bit more advanced than simply adding more and more weight;  that is where periodization training can help you get to the next level.

Periodization is a system of training where training is broken into periods of time, each period has is a specific goal set for strength, power or hypertrophy gains.  When adding stress to the neuromuscular system there are phases the muscle goes through. First the neuromuscular system has an alarm response where energy out put is high as the body recognizes it is being challenged, then there is resistance where the body is adapting to the stimulus and lastly the exhaustion phase where energy is depleted and no adaptation occurs. There are two forms of periodization training linear and non linear. Using these methods of training help avoid the exhaustion phase and use all valuable energy in the adaptation phase until a peak performance or competition.

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Linear is where training is broken down into weeks or months (mesocycle) where each period has a specific goal and rep range. This is best for the beginner lifter where training phases are broken down into 4-6 weeks. It is easier to track and can allow slower progressions to avoid injury.

Nonlinear periodization training is for the more advanced lifter and is a daily change in either volume or intensity (intensity=%1RM, Volume=sets x reps.) The most commonly known of this form of training is DUP or daily undulated periodization training because daily the adaptation mechanism is changed.

Which is better?

There is no evidence that one program works better than the other.  Different athletes should consider which program is most beneficial based on when and how often they need to perform optimally.

 

Challenge your abilities!

 

Hoffman, Jay R. “Periodized Training for the Strength/ Power Athlete.” NSCA’s Performance Training Journal 1.9 (n.d.): 8-11. Web. 30 Jan. 2015.

Wathen, Dan, Thomas R. Baechle, and Roger W. Earle. “Periodization.” Famu.edu. N.p., 26 Oct. 2011. Web. 29 Jan. 2015

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deadlift2
Feb. 13.

Importance of the Deadlift

 

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The deadlift is often a client’s most dreaded exercise in the beginning; as time progresses and the deadlift is performed again and again it soon becomes a favorite exercise.

Why is the deadlift important?

1. The exercise uses so many muscles! What better way to show total body strength? And why most clients dislike the exercise in the beginning, until strength is built this exercise is a killer!

Though the deadlift works the whole body the muscles strengthened the most by the deadlift would be your back, the posterior chain and glutes. Lower body muscles are used as well but the importance of upper body strength and how to engage them is a must for this movement. Take a look at the diagram below of muscles at work.

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2. Unlike the squat the deadlift causes you to move the weight concentrically from rep one. A squat is eccentric, meaning the first rep is lowering the weight not causing legs to contract. Therefore moving a weight from a dead stop is the best way to increase your rate of force development.

3. The deadlift is functional and can help the body better through daily tasks;  unlike selectorized  machines.

4. It is a movement that is executed properly can correct for many muscle imbalances and weaknesses.

5. Helps gain size, strength and speed! How speed? Try to sprint or jump without glutes or hamstrings!

6. Deadlifts burn a ton of calories! It a compound movement, meaning uses multiple joints and muscles attached to those joints; forcing more energy to be used.

rosadl
Teaching Rosa how to deadlift

 

“Some people whine, quit and make excuses. And some deadlift.”

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