Archive for June, 2008
High Intensity Strength Training: More Aerobic Than “Aerobics”
The following article is published here with the permission of the author, Greg Anderson, owner of Seattle’s home for high intensity training, Ideal Exercise.
The most common question asked by our new personal training clients at Ideal Exercise is: “Where are the treadmills and stationary bicycles?”. Most have never heard that great benefits to the cardiovascular system, commonly referred to as “aerobic fitness”, can be had through a program of high intensity strength training with no additional steady-state activity. And while I do certainly spend a great deal of my time explaining why such benefits are certainly possible (and more desirable as it is much more efficient to achieve muscular and cardiovascular benefits in a single program) it usually takes a few workouts before the client understands the depth and magnitude of cardiovascular involvement possible from strength training. As one of my trainees remarked recently (after a set of squats to complete failure followed by 20 seconds of effort against the bar in the bottom position): “My God! (gasp, gasp…) this is more aerobic than aerobics…”
Although (as I shall explain) the statement that high intensity strength training is “more aerobic than aerobics” is not entirely correct, such an observation on the trainee’s part does underscore the profound effect of intense muscular contractions on the cardiovascular system. The current mania for “aerobics” in the fitness industry stems from a misunderstanding of two factors: The function of the cardiovascular system, and the identification of skeletal muscle as the window through which optimum loading of the entire metabolic system(s) - including the cardiovascular system - takes place. › Continue reading
Fat Loss Myths Part 1: Overweight People Have Slow Metabolism
Myth: People who are overweight have slower metabolic rates.
Truth: With rare exceptions, people who are overweight have metabolic rates similar to or higher than lean people.
Studies comparing the resting energy expenditure of overweight people and lean people show little difference in basal metabolic rates. The ones that do show a difference show overweight people have higher metabolic rates.
Thielecke, J. Möseneder, A. Kroke, K. Klipstein-Grobusch, H. Boeing and R. Noack. Determination of total energy expenditure, resting metabolic rate and physical activity in lean and overweight people. Zeitschrift für Ernährungswissenschaft Vol. 36, No. 4, December 1997 P310-312
Summary: A new2H/1H and18O/16O equilibration device was tested, standardized and employed for the determination of total energy expenditure. It was shown that overweight men and women have increased resting metabolic rate as well as increased total energy expenditure when compared to their lean counterparts. The physical activity level (PAL)index was slightly decreased which possibly suggests a decreased physical activity in obese people.
I have measured the resting energy expenditure of a large number of overweight people using the Korr ReeVue, and almost all of them were shocked when told their metabolic rate was average or above. Almost all were convinced they had slow metabolisms and claimed they ate very little. Once they started accurately weighing, measuring and recording their daily calorie intake, it became obvious the real problem was excessive calorie intake. They grossly underestimated the amount of calories they consumed daily. Studies using double-labelled water have also shown many overweight people underestimate their calorie intake, or in some cases are simply under-reporting it to researchers. › Continue reading
Q&A: What is Metabolic Conditioning?
What does metabolic conditioning mean? Is it necessary? Does high intensity training provide it?
When most people think of training to improve endurance, they think of conditioning the cardiovascular system to improve transport of blood to the working muscles. Metabolic conditioning is the other side of the coin - conditioning the muscles to better use what’s being delivered to them by improving the efficiency of the different metabolic pathways. › Continue reading
More Modified CrossFit Routines
Since the CrossFit post I’ve received several requests for more “CrossHIT” routines - CrossFit routines modified to be more consistent with high intensity training principles. The difference between these and more bodybuilding-oriented HIT routines is a greater emphasis on metabolic conditioning and incorporation of more bodyweight and gymnastic exercises, which I believe are of considerable value. While there may be no positive transfer of skill from bodyweight or gymnastic movements to different movements, regular performance may improve general kinesthetic sense and proprioception as well as awareness of and confidence in one’s physical abilities.
CrossFit’s Greg Glassman has described the method as “constantly varied functional movement executed at high intensity” . Although an exercise is commonly considered to be “functional” if it mimics a movement of daily living, work or sport, since only the strength gained from an exercise will transfer to other movements and not any specific skill, any exercise that effectively strengthens the body and contributes to improvements in other general aspects of fitness could be considered functional. By replacing the Olympic lifts and certain other movements with exercises involving the same muscle groups you do not sacrifice any functional benefit. It is unnecessary to move fast during exercise to develop speed and power in other activities and there is no transfer of skill from an exercise to a different movement. For example, the skill of performing power cleans will not positively transfer to the different although superficially similar movement of a football lineman exploding off the line any more than the skill acquired performing football blocking drills will positively transfer to swimming. › Continue reading
Single Versus Multiple Sets - A Historical Perspective
A few months ago I was reading the DeLorme and Watkins 1951 book Progressive Resistance Exercise as historical research for the book I’m working on, and found the following statement about single versus multiple sets:
Pages 27-28
“Three sets of exercise in which the resistance is increased after each set offers the advantage of warming up the muscle but probably does not contribute toward increasing the muscle strength. By doing 10 repetitions only with the 10-RM strength increases would be approximately the same as when three sets are performed. In fact, if it were not important to set the physiological stage preparatory to a maximum exertion, only one set of 10 repetitions would suffice. This has been demonstrated time and again in the clinic in the treatment of injuries in young athletes. The validity is also attested to by the fact that many of the strongest strength athletes never perform more than 10 repetitions for any one exercise. Incredible as it may seem, many athletes have developed great power and yet have never employed more than five repetitions in a single exercise.”
According to Bill Hinbern, David Willoughby said nobody used “sets” prior to World War II, although it was common to perform two or three different exercises per muscle group. Decades of research and in-the-gym experience show the single-set approach is just as valid today as it was back when our grandfathers and great grandfathers might have started lifting weights.
The Ivanko Super Gripper
Our home gym has a small but respectable collection of grip tools. A few Iron Mind Captains of Crush grippers, an Iron Mind Rolling Thunder revolving deadlift handle, pinch-gripping block and 15″ loading pin, and my favorite, the Ivanko Super Gripper. While all of them have their place, if I could only keep one it would be the Ivanko.
The biggest advantage of the Ivanko over spring grippers is the ability to adjust the resistance from about 45 up to 345 pounds in over 50 steps. This exceeds the range of the first nine Captains of Crush grippers, from the 60 pound Sport to the 322 pound number 3.5. Only the Captains of Crush number 4 is harder to close than the Ivanko at it’s hardest setting, requiring a massive 365 pounds of force. This should be of little practical concern to most people, however, since only five people have ever officially closed the number 4 › Continue reading
3×3 High Intensity Training Routines
3×3 is a high intensity strength training routine consisting of three circuits or rounds of three compound (multi-joint) exercises performed non-stop to emphasize cardiovascular and metabolic conditioning. Each of the three exercises targets different muscle groups, usually starting with the hips and thighs, followed by upper body pushing and pulling movements, to work all of the major muscle groups and allow for little or no rest between exercises.
A higher number of repetitions is usually performed for the first circuit, with the repetitions dropping for the second and third circuits. A typical repetition scheme for a 3×3 routine is 20, 15 and 10 for the hip and thigh exercise, and 12, 10, and 8 for the upper body pushing and pulling exercises. For example: › Continue reading
Interview with Josh Trentine, NGA and IDFA Natural Pro Bodybuilder
The following interview was originally posted on baye.com in late 2006.
Josh Trentine is the CEO of Overload Personal Training and a natural bodybuilding competitor. He has been competing successfully for years using high intensity training, and turned pro this year in both the NGA and IDFA after taking 1st places in both the 2006 Natural USA and 2006 Canadian Classic.
Drew Baye: How did you get involved in bodybuilding?
Josh Trentine: I watched my first contest, when I was 20 years old. The next year, I found out there would be a natural Mr. Ohio, and I entered (21 years old). At the time, I was using the typical high volume approach that the muscle mags promote. I was training at least 2 hours a day six to seven days per week, many times two sessions per day, not including a bunch of cardio. I hit the stage that year at a whopping 159 lbs.
Drew Baye: So when did you make the switch to H.I.T. training and what prompted you to do so?
Josh Trentine: I continued to compete for the next 2 years, until I was 23. During this time, through the process of trial and error, I gradually reduced my volume, and got better, and better results. › Continue reading
A Review of Research on SuperSlow® High Intensity Strength Training
The following is a revised version of an article that originally appeared on baye.com in late 2005.
Published Studies on SuperSlow
Several published studies have compared the effectiveness of SuperSlow and traditional strength training protocols. These include 1993 and 1999 studies by Westcott et al, a 2001 study by Keeler et al, and a 2003 study by Hunter et al.
The 1993 and 1999 studies by Westcott et al are often cited as proof SuperSlow repetitions are more effective for increasing muscular strength than the traditional 2-second positive and 4-second negative repetition speed. The study by Keeler et al is often cited as proof SuperSlow is not as effective as traditional repetition speeds. Keeler et al also compared the effects on body composition and aerobic capacity (VO2 max), finding no significant improvements in either group. The Hunter et al study compared the effects of SuperSlow and a traditional protocol on metabolism and heart rate response, finding the traditional protocol resulted in greater heart rate increases and energy expenditure. › Continue reading
CrossFit
Over the past couple years CrossFit has been gaining popularity as a way of training for “functional” fitness or general physical preparedness. According to the CrossFit web site, CrossFit is,
“…a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.”
The program consists of constantly varying routines incorporating a mix of “functional” movements such as various gymnastic and body weight exercises, plyometrics, Olympic lifts and other compound/multi-joint free weight exercises, and activities like running, cycling and rowing performed for varying durations to target different metabolic pathways. Workouts typically last well under an hour, and the recommended frequency is six days on, one day off.
While CrossFit will no doubt produce results, the same or better results could be achieved more safely and with a fraction of the weekly time invested with a few modifications. Safer, more effective exercises could be substituted for the Olympic lifts, plyometrics and exercises performed in a fast or explosive manner. › Continue reading