GLEN TITHER HEALTH & FITNESS ARTICLES
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
OPTIMUM BODY PART SPLIT FOR SUPERIOR TRAINING RESULTS
Split your body parts the smart way for optimum effectiveness.
For years people in gyms, all over the world, have been splitting their training workouts into the following:
Workout 1: Back & Biceps
Workout 2: Chest, Shoulders & Triceps
Workout 3: Legs
However,
if you study the muscle groups more carefully, there is a much better
split to be had that will isolate each muscle group in turn and promote
better muscle development.
You will be working the assisting muscles,
and many of the fixator muscles, twice; once in isolation (agonist /
prime mover) and a second time when assisting other muscle groups
(synergist).
For example, if you split the Back and Biceps and work
them on separate days you will exercise the biceps the first time as
assisting muscles when working the large back muscle, then a second time
when being worked in isolation.
There are four different roles that a muscle fulfil; a good example to explain these roles is the bicep curl:
1. Agonist:
The
agonist in a movement is the muscle(s) that provides the major force to
complete the movement. Because of this agonists are known as the
‘prime movers’. In the bicep curl, which produces flexion at the elbow,
the biceps muscle is the agonist.
The agonist is not always the
muscle that is shortening (contracting concentrically). In a bicep curl
the bicep is the agonist on the way up when it contracts
concentrically, and on the way down when it contracts eccentrically.
This is because it is still the prime mover in both cases.
2. Antagonist:
The
antagonist in a movement refers to the muscles that oppose the
agonist. During elbow flexion where the bicep is the agonist, the
tricep muscle is the antagonist.
While the agonist contracts enabling the movement to occur, the antagonist typically relaxes so as not to impede the agonist.
The
antagonist doesn’t always relax though, another function of antagonist
muscles can be to slow down or stop a movement. We would see this if
the weight involved in the bicep curl was very heavy; when the weight
was being lowered from the top position the antagonist, tricep muscle,
would produce a sufficient amount of tension to help control the
movement as the weight lowers. This helps to ensure that gravity doesn’t
accelerate the movement causing damage to the elbow joint at the bottom
of the movement.
The tricep becomes the agonist, and the bicep
the antagonist, when the elbow extends against gravity such as in a
press-up, a bench press, a tricep pushdown, a tricep extension etc.
3. Synergist:
The
synergist in a movement is the muscle(s) that stabilises a joint around
which movement is occurring, which in turn helps the agonist function
effectively. Synergist muscles also help to create the movement. In
the bicep curl the synergist muscles are the brachioradialis and
brachialis which assist the biceps to create the movement and stabilise
the elbow joint.
4. Fixator:
The fixator in a movement is the
muscle(s) that stabilises the origin of the agonist and the joint that
the origin spans (moves over) in order to help the agonist function most
effectively.
In the bicep curl this would be the rotator cuff
muscles within the deltoids (shoulders). The majority of fixator muscles
are found working around ball and socket joints e.g the hip and
shoulder joints.
Using the information above, an example of a more effective workout split would be:
Workout 1: Trapezius & Shoulders
Workout 2: Chest & Biceps
Workout 3: Back & Triceps
Workout 4: Legs (Quads, Hamstrings, Glutes & Calves)
Taking
Workout 1 for example, whilst working the large muscles of the
shoulders you are also working the synergist muscles of the triceps and
the antagonist muscles of the biceps, together with the fixator muscles
of the rotator cuff.
Therefore, to get the most out of your muscles,
rather than group the shoulders and triceps together, by splitting them
up you get to isolate them on different workout days. What follows
should be better muscle development.
This 4 workout split is just an
example, if you have more time, or exercise on 5 or more days, you can
obviously split it down even further e.g. split the legs into their
muscle groups (Quadriceps, Hamstrings, Gluteals, Calves).
Friday, 23 August 2013
Tuesday, 20 August 2013
HYDRATION, DEHYDRATION & PERFORMANCE - by GLEN TITHER
GLEN TITHER HEALTH & FITNESS ARTICLES
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
HYDRATION, DEHYDRATION & PERFORMANCE
Whether it’s optimum effort during gym sessions, or playing a full 80/90 minutes to the best of your ability, hydration plays a huge part. Gym sessions and competitive games are hard enough without suffering a drop in your performance simply because you’re not hydrated enough.
A drop of just 2% in hydration equates to a serious depletion in performance, as your body struggles to cope with the decrease in blood volume and the increase in body temperature, not to mention the increase in lactic acid build up and muscle cramps.
Get hydration right once and for all and your training, and playing, will reap the rewards.
· For your body to function properly, both physically and mentally - dehydration also affects the amount of blood getting to your brain - it is dependent on you taking onboard adequate amounts of water throughout the day.
· Just to maintain your body in a resting state requires 1 - 1½ litres of water every day. Therefore, you need to ensure hydration by drinking 2 - 2½ litres of water every day, and increase this daily amount when you exercise intensely, or in warm conditions, to take into account the additional demands on your body to keep hydrated.
· During any form of physical activity, if you do not keep adequately hydrated then you will slowly reduce your ability to perform tasks to your full potential.
· When exercising we build up heat in the working muscles causing our internal temperatures to rise. We cool ourselves by perspiring. It is this evaporation of sweat from our skin that helps us maintain a lower core body temperature. However, when there is a lot of moisture in the air, evaporation isn’t an effective cooling means and we keep sweating and losing fluids in order to try and stay comfortable. As a result, we have to drink more water to replenish this lost fluid. With less blood flowing to the skin, the body stores more heat; with more heat being stored, the body tries to sweat more to compensate, but ultimately the body’s core temperature increases; the brain senses the increase in temperature directly, and the exercise starts to feel harder and performance starts to decrease.
· The water lost through sweating comes from blood plasma. Plasma is the vehicle for red blood cells, which contain the oxygen that muscles need in order to perform. As you become dehydrated, your total blood volume is reduced, and the oxygen-carrying capability of your blood decreases. If you continue to exercise without proper fluid intake, you may experience a drop in blood pressure; feel faint, dizzy or nauseous. These are the symptoms of heat exhaustion. If you keep going, your body's ability to dissipate heat is further impaired and you may suffer heat stroke.
If you continue to dehydrate during exercise:
· Eventually your body will struggle to deliver blood to the muscles.
· Your heart will pump less blood per beat.
· Your heart rate will increase to compensate for the decreased blood flow - performance starts to decrease further.
Whether it is during game play or an exercise session, essentially, keeping hydrated and preventing a decline in blood volume will help prevent a decline in performance.
Drinking 2 or more litres of water every day might sound like a lot, but I’m not asking you do drink it all at once! Spread it out over the course of your day by drinking a glass approximately every 30 minutes.
It is extremely important to keep hydrated during your workouts. Therefore, try to drink ‘little and often’ with an aim of 250mL every 10 minutes.
Even though hydration is very individual, you can use the following guidelines as a starting point, and modify your fluid needs accordingly.
Hydration before exercise
Drink approximately 500mL 2 - 3 hours before exercise.
Drink 250mL 10 - 15 minutes before exercise.
Don't wait until you're thirsty to start drinking! The sensation of thirst is triggered by the hypothalamus in the brain. It measures the concentration of salts in your blood. As blood volume decreases due to sweating, your concentration of salts goes up, and the hypothalamus sends the signal to start drinking. By the time you feel thirsty, you are already dehydrated.
A good visual indication of your hydration levels is the colour of your urine. When your urine is a very pale yellow colour, sometimes called straw coloured, you are sufficiently hydrated. As a rule the darker your urine the more dehydrated your body. However, clear urine sometimes signals over-hydration, known as hyponatremia; this is also harmful to the body as you risk washing out vital nutrients, in very severe cases of hyponatremia the blood can become too diluted which can lead to death.
Players should aim to start their matches well hydrated. The day before and on match day, having fluids with all main meals, and having access to fluids in between meals, serves as a useful strategy to help ensure this goal is met. During matches, players should look for opportunities to consume fluids at regular intervals to minimise the fluid deficit incurred e.g. pauses in play after one team/player has scored, penalties, free-kicks, half time etc.
While water is a suitable option, sports drinks afford players the opportunity to contribute towards their fuel and fluid needs simultaneously.
Measuring fluid loss.
Because everyone sweats at different rates, losses and hydration levels it is nearly impossible to provide an exact calculation, which everyone can use, which will determine their dehydration/rehydration needs. However, it is widely recognised that 1 litre of sweat = 1 kilogram of body mass. Therefore, if you weigh yourself before and after exercise, the recorded change in body mass will reflect your change in body fluid (for combined sweat and urine). It is simply a balance between what you put into your body (fluid) and what your body loses (sweat and urine). As long as you know these two parts of the equation you can calculate your individual fluid balance (see below equation).
Sweat loss (Litre) = Pre-exercise body mass (Kilograms) – Post-exercise body mass (Kilograms) + Volume of fluid consumed (Litre) – Volume of urine lost (Litre).
Equation example: If an athlete weighs 85kg (pre exercise); weighs 84kg (post exercise); has drank 1000ml (1Litre) of fluid during exercise and estimates to have lost 500mL during urination.
85kg – 84kg + 1000ml (1 Litre) – 500mL = 1.5 (Litres).
Therefore, this individual requires a further 1.5 Litres during exercise to ensure fluid balance.
Pre-exercise body mass.
You can use either your own bathroom scales at home; or ask a member of staff at your gym, most gyms will have weighing facilities available. You’ll need to obtain as accurate weight as possible, both pre and post exercise. Therefore, if you can weigh yourself naked, or just in your underwear, on both occasions then it will eliminate the weight of sweat sodden clothing. Remember, you want your body mass, not your body mass plus shoes, plus hat, plus clothing mass. Make sure to weigh yourself in kilograms to 1 decimal place (0.1 kilogram = 100 millilitres). Another point to keep in mind is that any weight gain could mean that you are consuming more fluid than you need.
Calculating the ‘Volume of fluid consumed’.
If you drinking a sports drink, or bottle of water, then this part is easy because the volume is listed on the label (eg. 500mL). If you are using a refillable bottle, you will need to know the content volume beforehand eg check the capacity of the refillable bottle and make a note of the point at which you fill it up to; the majority of refillable bottles are sized 500ml, 750ml or 1000ml (1 litre).
Calculating the ‘Volume of urine lost’.
This part is a bit trickier; unless you have a measuring cup on hand you will have to guess. Luckily the body does not usually produce much urine during exercise. Urine losses are typically 200 - 300 mL, and will rarely be greater than 500 - 600 mL. Use your judgment.
Sunday, 18 August 2013
BODY COMPOSITION; AND HOW TO TAKE YOUR BODY MEASUREMENTS - by GLEN TITHER
GLEN TITHER HEALTH & FITNESS ARTICLES
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
BODY COMPOSITION
Question:
Women - would you rather be 9 stone & a dress size 14 or 9 stone & a dress size 10?
Men - would you rather be 13 stone with a 38 inch waist or 13 stone with a 32 inch waist?
Rather than concentrating on Body Weight, individuals should place more importance on Body Composition.
Body composition is the body’s relative amount of Fat to Fat-Free Mass. Those with optimal body composition tend to be healthier, more mobile, and generally feel better than those with less-than-ideal body composition. Achieving a more optimal body composition goes a long way toward improving your quality of life and overall wellness.
Body composition is divided into two separate types of mass;
1: Fat-free mass, sometime referred to as “lean mass”. This includes water, muscle, bone, connective tissues and internal organs.
2: Fat mass, sometimes referred to as “body fat”. This includes storage fat (adipose tissue) and essential fat.
Storage fat is a major source of fuel. This type of fat is stored in fat cells (adipocytes) found under the skin (subcutaneous fat) and around the vital organs, where it has a protective function.
Essential fat is found in the brain, nerves, bone marrow, heart tissue and cell walls. Approximately 10% of body weight of women, and 3% of body weight of men, is accounted for by essential fat. The higher percentage of essential fat in women is associated with the pelvic and breast region, also known as “gender specific fat” and plays a key role in reproduction.
When overweight or obese people lose weight, the amount of fat in the adipocytes drops but the actual number of adipocytes does not change. Only surgery to physically remove adipocytes will result in a reduction in their numbers.
Body fat percentage is the percentage of total body weight that is comprised of fat. If it is too high, then decreasing your body fat percentage isn’t just about improving your appearance. A high body fat percentage is associated with numerous health problems e.g. cancer, diabetes and heart disease.
The minimum body fat level for women should be 12 - 15% and for men it should be 5% - 8%.
There are various methods available of measuring body composition e.g body mass index, skinfold thickness, densitometry, bio-electrical impedance analysis, near-infrared interactance etc
Due to the fact that there is no ideal weight for all people of the same height there are flaws in many associated measuring tables. The body mass index (BMI) in particular is a widely used reference tool in the health and fitness industry. However, it still doesn’t take into consideration body composition. An individual with a high percentage of muscle and low percentage of body fat could have a BMI which classifies them as overweight, whereas a sedentary individual with more fat and less muscle could have a BMI which puts them in the normal range.
The most readily available measuring methods for the general public are body weight and body measurements.
Body Weight.
To obtain comparable weight results, they should be carried out under the same conditions: no shoes, minimal or no clothing, at the same time of day, using the same set of scales, in the same nourished and hydrated state and after a successful visit to the lavatory. Body weight may fluctuate by up to 2kg / 4.4lb or more on a daily basis, so it is important not to get too obsessed with the precise readings but to use them as an indication of the general trend in body weight.
Body Measurements.
Using a flexible tape measure make note of the measurements at points listed below. The tape should be pulled to where it is lying flat against the skin all the way around. Only take the measurements once a week. As with the body weight, take them at the same time of day and you will get an accurate view of your progress with each body part.
Neck - Standing, measure your neck at its largest girth; for men that's right over the Adam's apple.
Shoulder - Standing, you can either be measured as a straight line from the largest points on each shoulder across the chest or as a girth measurement all the way around the body.
Upper Arm - Measure at its largest girth, it can be taken with your arms relaxed by your side, relaxed with arm bent, flexed with arm bent or all three.
Chest - Standing, breathe out and measure just above the nipple.
Waist - Standing, measure at the narrowest point or at the midway point between the top of the hip bone and the bottom of the rib cage.
Hips - Measure at the largest girth, where your bum is protruding the greatest.
Thigh - Standing, measure at the largest girth, just below your bum.
Calf - Seated if you are measuring yourself or standing if you have a partner, measure at its largest girth.
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
BODY COMPOSITION
Question:
Women - would you rather be 9 stone & a dress size 14 or 9 stone & a dress size 10?
Men - would you rather be 13 stone with a 38 inch waist or 13 stone with a 32 inch waist?
Rather than concentrating on Body Weight, individuals should place more importance on Body Composition.
Body composition is the body’s relative amount of Fat to Fat-Free Mass. Those with optimal body composition tend to be healthier, more mobile, and generally feel better than those with less-than-ideal body composition. Achieving a more optimal body composition goes a long way toward improving your quality of life and overall wellness.
Body composition is divided into two separate types of mass;
1: Fat-free mass, sometime referred to as “lean mass”. This includes water, muscle, bone, connective tissues and internal organs.
2: Fat mass, sometimes referred to as “body fat”. This includes storage fat (adipose tissue) and essential fat.
Storage fat is a major source of fuel. This type of fat is stored in fat cells (adipocytes) found under the skin (subcutaneous fat) and around the vital organs, where it has a protective function.
Essential fat is found in the brain, nerves, bone marrow, heart tissue and cell walls. Approximately 10% of body weight of women, and 3% of body weight of men, is accounted for by essential fat. The higher percentage of essential fat in women is associated with the pelvic and breast region, also known as “gender specific fat” and plays a key role in reproduction.
When overweight or obese people lose weight, the amount of fat in the adipocytes drops but the actual number of adipocytes does not change. Only surgery to physically remove adipocytes will result in a reduction in their numbers.
Body fat percentage is the percentage of total body weight that is comprised of fat. If it is too high, then decreasing your body fat percentage isn’t just about improving your appearance. A high body fat percentage is associated with numerous health problems e.g. cancer, diabetes and heart disease.
The minimum body fat level for women should be 12 - 15% and for men it should be 5% - 8%.
There are various methods available of measuring body composition e.g body mass index, skinfold thickness, densitometry, bio-electrical impedance analysis, near-infrared interactance etc
Due to the fact that there is no ideal weight for all people of the same height there are flaws in many associated measuring tables. The body mass index (BMI) in particular is a widely used reference tool in the health and fitness industry. However, it still doesn’t take into consideration body composition. An individual with a high percentage of muscle and low percentage of body fat could have a BMI which classifies them as overweight, whereas a sedentary individual with more fat and less muscle could have a BMI which puts them in the normal range.
The most readily available measuring methods for the general public are body weight and body measurements.
Body Weight.
To obtain comparable weight results, they should be carried out under the same conditions: no shoes, minimal or no clothing, at the same time of day, using the same set of scales, in the same nourished and hydrated state and after a successful visit to the lavatory. Body weight may fluctuate by up to 2kg / 4.4lb or more on a daily basis, so it is important not to get too obsessed with the precise readings but to use them as an indication of the general trend in body weight.
Body Measurements.
Using a flexible tape measure make note of the measurements at points listed below. The tape should be pulled to where it is lying flat against the skin all the way around. Only take the measurements once a week. As with the body weight, take them at the same time of day and you will get an accurate view of your progress with each body part.
Neck - Standing, measure your neck at its largest girth; for men that's right over the Adam's apple.
Shoulder - Standing, you can either be measured as a straight line from the largest points on each shoulder across the chest or as a girth measurement all the way around the body.
Upper Arm - Measure at its largest girth, it can be taken with your arms relaxed by your side, relaxed with arm bent, flexed with arm bent or all three.
Chest - Standing, breathe out and measure just above the nipple.
Waist - Standing, measure at the narrowest point or at the midway point between the top of the hip bone and the bottom of the rib cage.
Hips - Measure at the largest girth, where your bum is protruding the greatest.
Thigh - Standing, measure at the largest girth, just below your bum.
Calf - Seated if you are measuring yourself or standing if you have a partner, measure at its largest girth.
Q1: DOES MUSCLE WEIGH MORE THAN FAT? Q2: CAN I TURN MY FAT INTO MUSCLE? - by GLEN TITHER
GLEN TITHER HEALTH & FITNESS ARTICLES
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
Q: DOES MUSCLE WEIGH MORE THAN FAT?
Muscle does not weigh more than fat, any more than lead weighs more than feathers - a pound (lb) is a pound (lb).
Where the misunderstanding often comes in is that muscle is much more dense than fat, so that, by volume, it seems to weigh more. That is, a pound of muscle occupies less space than a pound of fat. If you placed a pound of fat next to a pound of muscle then the fat would take up much more space than the pound of muscle. In addition, because a pound of muscle requires, and burns, more oxygen and calories than a pound of fat, even at rest, then it goes without saying that by increasing your lean muscle tissue mass you're helping your body burn more calories.
Q: CAN I TURN MY FAT INTO MUSCLE?
Some people believe that if they start exercising then sooner or later they'll turn their fat into muscle; or that if they stop exercising then their muscle will turn back into fat. Neither statement is true. Just ask yourself: is it possible to turn a piece of steak into a block of butter? No - each tissue is distinctly different.
When you place a stress on the muscular system, such as through physical activity/exercise, you create 'overload' and an requirement for adaptation of your muscles to cope with the stress being placed upon them. Performed regularly, and at the correct intensity, this physicaly activity/exercise will increase your lean muscle mass; and together with a healthy, balanced, nutritionally complete diet will also decrease your overall fat mass.
Obviously your total body weight will change as you gain lean muscle mass and lose fat mass; but as mentioned above, if you lose 1lb of fat mass and gain 1lb of muscle mass your weight will be the same. You will however see a positive difference in your body composition.
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
Q: DOES MUSCLE WEIGH MORE THAN FAT?
Muscle does not weigh more than fat, any more than lead weighs more than feathers - a pound (lb) is a pound (lb).
Where the misunderstanding often comes in is that muscle is much more dense than fat, so that, by volume, it seems to weigh more. That is, a pound of muscle occupies less space than a pound of fat. If you placed a pound of fat next to a pound of muscle then the fat would take up much more space than the pound of muscle. In addition, because a pound of muscle requires, and burns, more oxygen and calories than a pound of fat, even at rest, then it goes without saying that by increasing your lean muscle tissue mass you're helping your body burn more calories.
Q: CAN I TURN MY FAT INTO MUSCLE?
Some people believe that if they start exercising then sooner or later they'll turn their fat into muscle; or that if they stop exercising then their muscle will turn back into fat. Neither statement is true. Just ask yourself: is it possible to turn a piece of steak into a block of butter? No - each tissue is distinctly different.
When you place a stress on the muscular system, such as through physical activity/exercise, you create 'overload' and an requirement for adaptation of your muscles to cope with the stress being placed upon them. Performed regularly, and at the correct intensity, this physicaly activity/exercise will increase your lean muscle mass; and together with a healthy, balanced, nutritionally complete diet will also decrease your overall fat mass.
Obviously your total body weight will change as you gain lean muscle mass and lose fat mass; but as mentioned above, if you lose 1lb of fat mass and gain 1lb of muscle mass your weight will be the same. You will however see a positive difference in your body composition.
Sunday, 11 August 2013
ICE BATHS, CONTRAST WATER THERAPY AND COMPRESSION CLOTHING - by GLEN TITHER
GLEN TITHER HEALTH & FITNESS ARTICLES
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
Ice Baths, Contrast Water Therapy & Compression Clothing
Ice Baths
As with most things, because everyone is an individual
they will react very differently to different stimuli. Therefore, because the
advantages/disadvantages of ice baths hasn’t been conclusively proven, my
advice is always to do loads of research into these types of things first, then
try them out and see if you actually feel any benefits.
In recent years post training/game ice baths have become
increasingly popular with many elite athletes and sports clubs.
Basically, intense forms of physical activity cause
micro-trauma, or tiny muscle fibre tears. This damage is what stimulates muscle
cell activity which in turn enables the muscles to repair, but repair stronger.
It is also the damage that has been linked to DOMS (delayed onset muscle
soreness); the muscle soreness you feel in the days that follow.
Standing in an ice bath (approximately 12 - 15 degrees
Celsius of ice water) immediately following an intense training session or
game, for 5 - 10 minutes, is supposed to help you recover faster, reduce
immediate muscle pain and reduce DOMS. Following your time in the ice bath, the
re-warming period will increase blood flow/circulation and improve the muscle
fibre healing process.
Contrast
Water Therapy
If you don’t fancy jumping straight into the ice bath
treatment why not start with Contrast Water Therapy.
Logistically, for the mass majority of the general
public, it’s not going to be possible to have 2 separate baths, side by side,
each filled with water of different temperatures, in which to alternate between.
The recommendations are one minute in the cold bath (10 - 15 degrees Celsius)
then two minutes in the warmer bath (35 - 40 degrees Celsius) repeated 3 - 5
times.
However, using approximately the same temperatures and
the same time frames, Contrast Temperature Showers are possible. By
constricting (cold shower) then dilating (warm shower) your blood vessels you
will flush out lactic acid and achieve a much quicker recovery.
Compression
Clothing
With so many different forms of compression clothing
available (vests, t-shirts, long sleeved tops, shorts, ¾ and full length
tights, calf tights, arm sleeves etc); and with certain compression garments
aimed at certain sports/activities, it’s hard to choose which one will benefit
you in your pursuit of your individual goal.
My advice, as with the ice baths, do loads of research
and also contact the compression clothing companies direct; let them know your
requirements and get them to recommend the exact products to suit. I did this
and found that a range designed for golfers was the best product for both my
intense gym sessions and post-training recovery, as opposed to their actual
training range.
As you can appreciate, size is of paramount importance when
it comes to compression clothing. Many companies have their own size guide/charts
which enable you to select the exact size for your height and weight. It sounds
like an obvious detail but, if the sales jargon is to be believed, these
garments are meant to: increase your circulation, provide support and constant/controlled
compression in precise areas, regulate body temperature, prevent injury and aid
recovery with the reduction in delayed onset muscle soreness. Therefore, if a
garment is too loose, or too tight, then you won’t achieve the desired benefits.
Again, everyone is an individual and as such some will
benefit from compression clothing, others won’t. However, speaking from my own
personal experience I did actually find a significant difference in my training
ability and subsequent recovery. I only wear compression full length tights
during my legs training days, and for recovery immediately following the same
legs training sessions; but find that I am able to train harder and recovered a
lot faster. I also don’t experience the same level of muscle soreness or DOMS
on the days that follow such sessions, that I normally did.
Wednesday, 7 August 2013
GETTING STARTED (HOW TO START ON YOUR FITNESS JOURNEY) - by GLEN TITHER
GLEN TITHER HEALTH & FITNESS ARTICLES
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
GETTING STARTED (HOW TO START ON YOUR FITNESS JOURNEY)
Whatever your health/fitness goal(s), perhaps the most important thing you need to do is to keep regular records; otherwise how will you know if you're on track, or when you've achieved each particular goal?
My advice - get into a habit of recording absolutely everything.
Don't start out on a weight loss journey, or hitting the gym, without doing this; you'll only find yourself 6 weeks - 6 months down the line and either looking at yourself wondering if all the hard work's been worth it and if you've actually made any actual changes, or you'll have worked your butt off and made such a dramatic difference that you'll be kicking yourself that you didn't take your 'before' photos/measurements/weight etc.
So, you need to go out and buy a small notepad, something of a size that will enable you can carry it around with you at all times, in your pocket or handbag. You must record absolutely everything you do each day in this notepad: meals, snacks, drinks, exercise, workouts, weight progressions, mood etc; even when you cheat with your diet, or miss a training day, you must make a note of it.
Being able to compare results is a fantastic way of charting your progress, and success. If you're not seeing the results you were expecting it's also a excellent tool for being able to see where you're going wrong.
Next, before you do anything else you need to take your 'before' photos, body measurements and weigh yourself (full details of how to do this correctly are below).
Just like when people get obsessed with weighing themselves when they're trying to lose weight, don't get obsessed with taking photos and body measurements; You need to leave enough time to pass, to enable a change to have occurred, before you take your next photos, measurements & weight. Therefore, every 4 - 6 weeks is fine.
'Before' photos are great visual aids. You may not like your 'before' photos, but believe me, you will be more appreciative at the end each 4 - 6 week period when you can actually see the transformation you have made.
Take the photos against a plain background so you can see your body perfectly. The photos you take every 4 - 6 weeks thereafter are to be taken at exactly the same place, and on the same weekday, and at the same time, so you can compare the results properly. Take photos from the front, side and rear so you have a record of your body from all angles.
Females: wear a sports bra and some short shorts, something that will enable you to see your hips and thighs clearly; this is predominantly a problem area for women.
Males: wearing just a pair of shorts is fine.
Next you need to take some body measurements. Using a flexible tape-measure make note of the measurements at points listed below. The tape should be pulled to where it is lying flat against the skin all the way around. Just like the photos, only take the measurements every 4 - 6 weeks. Take them at the same time of day and you will get an accurate view of your progress with each body part.
Neck - Standing, measure your neck at its largest girth/right over the Adam's apple.
Shoulders - Standing, you can either be measured as a straight line from the largest points on each shoulder across the chest or as a girth measurement all the way around the body.
Upper Arm - Measure at its largest girth, it can be taken with your arms relaxed by your side, relaxed with arm bent, flexed with arm bent or all three.
Chest - Standing, breathe out and measure just above the nipples.
Waist - Standing, measure at the narrowest point or at the midway point between the top of the hip bone and the bottom of the rib cage.
Hips - Measure at the largest girth, where your bum is protruding the greatest.
Thigh - Standing, measure at the largest girth, just below your bum.
Calf - Seated if you are measuring yourself or standing if you have a partner, measure at its largest girth.
Lastly, weigh yourself. Just like the before photos and body measurements, only weigh yourself at the beginning of each 4 - 6 week period. It doesn’t matter whether you chart your weight in kilograms & grams or stone and pounds but to ensure accurate results, weigh yourself at the same time of the day on both occasions.
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
GETTING STARTED (HOW TO START ON YOUR FITNESS JOURNEY)
Whatever your health/fitness goal(s), perhaps the most important thing you need to do is to keep regular records; otherwise how will you know if you're on track, or when you've achieved each particular goal?
My advice - get into a habit of recording absolutely everything.
Don't start out on a weight loss journey, or hitting the gym, without doing this; you'll only find yourself 6 weeks - 6 months down the line and either looking at yourself wondering if all the hard work's been worth it and if you've actually made any actual changes, or you'll have worked your butt off and made such a dramatic difference that you'll be kicking yourself that you didn't take your 'before' photos/measurements/weight etc.
So, you need to go out and buy a small notepad, something of a size that will enable you can carry it around with you at all times, in your pocket or handbag. You must record absolutely everything you do each day in this notepad: meals, snacks, drinks, exercise, workouts, weight progressions, mood etc; even when you cheat with your diet, or miss a training day, you must make a note of it.
Being able to compare results is a fantastic way of charting your progress, and success. If you're not seeing the results you were expecting it's also a excellent tool for being able to see where you're going wrong.
Next, before you do anything else you need to take your 'before' photos, body measurements and weigh yourself (full details of how to do this correctly are below).
Just like when people get obsessed with weighing themselves when they're trying to lose weight, don't get obsessed with taking photos and body measurements; You need to leave enough time to pass, to enable a change to have occurred, before you take your next photos, measurements & weight. Therefore, every 4 - 6 weeks is fine.
'Before' photos are great visual aids. You may not like your 'before' photos, but believe me, you will be more appreciative at the end each 4 - 6 week period when you can actually see the transformation you have made.
Take the photos against a plain background so you can see your body perfectly. The photos you take every 4 - 6 weeks thereafter are to be taken at exactly the same place, and on the same weekday, and at the same time, so you can compare the results properly. Take photos from the front, side and rear so you have a record of your body from all angles.
Females: wear a sports bra and some short shorts, something that will enable you to see your hips and thighs clearly; this is predominantly a problem area for women.
Males: wearing just a pair of shorts is fine.
Next you need to take some body measurements. Using a flexible tape-measure make note of the measurements at points listed below. The tape should be pulled to where it is lying flat against the skin all the way around. Just like the photos, only take the measurements every 4 - 6 weeks. Take them at the same time of day and you will get an accurate view of your progress with each body part.
Neck - Standing, measure your neck at its largest girth/right over the Adam's apple.
Shoulders - Standing, you can either be measured as a straight line from the largest points on each shoulder across the chest or as a girth measurement all the way around the body.
Upper Arm - Measure at its largest girth, it can be taken with your arms relaxed by your side, relaxed with arm bent, flexed with arm bent or all three.
Chest - Standing, breathe out and measure just above the nipples.
Waist - Standing, measure at the narrowest point or at the midway point between the top of the hip bone and the bottom of the rib cage.
Hips - Measure at the largest girth, where your bum is protruding the greatest.
Thigh - Standing, measure at the largest girth, just below your bum.
Calf - Seated if you are measuring yourself or standing if you have a partner, measure at its largest girth.
Lastly, weigh yourself. Just like the before photos and body measurements, only weigh yourself at the beginning of each 4 - 6 week period. It doesn’t matter whether you chart your weight in kilograms & grams or stone and pounds but to ensure accurate results, weigh yourself at the same time of the day on both occasions.
SETTING ACHIEVEABLE GOALS - by GLEN TITHER
GLEN TITHER HEALTH & FITNESS ARTICLES
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
SETTING ACHIEVABLE GOALS
There are many essential components to achieving success in most things in life. However, having the right vision and motivation to start, put yourself through and complete those tasks is paramount. This is why it is important to first of all set achievable goals.
If you don’t know exactly what you want to achieve how will you know when, or if, you have achieved it?
Most diets and exercise programmes fail because of unrealistic or inadequate goal setting. By outlining, and focusing on, realistic and achievable short term goals your long term goals will eventually fall into place.
Finding motivation to exercise, or stick with exercise on a regular basis, isn't always easy. Demanding work schedules, family commitments and illness are just a few of the things that may interrupt your fitness routine. However, the following points should help you decide on, and set out, your short term goals correctly.
BE SPECIFIC.
Research shows that specific goals are the most motivating. A specific goal is, for example, to reduce your personal best 5km time by 30 seconds within 6 months. Many people just say they want to get faster. This goal is far too general to really motivate you in your training.
MEASURE YOUR PROGRESS.
Simply saying that you want to get faster is not enough detail. You need to be able to chart and document the progress toward your goal. One way to measure your progress is to document your performance at set intervals. In the above example you may want to time your 5km performance once a month so you have a good measurement.
Adjust if necessary. Your goals need to be flexible enough to accommodate any unexpected challenges without becoming obsolete. An injury may force you to modify your goal. If your goal is to run a certain marathon and you are injured, you may need to change your goal to do the half marathon, or even a different event. An injury doesn't need to mean you abandon all your plans. At the same time, you may find you are progressing quickly and need to raise your goal. Another important aspect of goal-setting is to keep them focused on personal action. Don't forget to consider not only what you want to achieve, but how you plan to achieve it.
BE REALISTIC.
Start where you are, and increase your goals accordingly. If you have never run 5km it's probably not a wise goal to say you want to run a marathon. While that may be your long-term goal, in the short-term you may want to start with a 3km, then a 5km, progressing to a 10km, then a half marathon, on the way to your marathon goal. This sort of progression is healthy, realistic and achievable. Also, keep in mind that as you become fitter, and near to your full potential, the room for continued improvement gets smaller. Similarly, if your goals are too simple, you won't feel much satisfaction by attaining them. Only you truly know what is realistic for you.
AGREE TIMELINES.
Look again at the first example - reduce your 5km time by 30 seconds within 6 months; this is specific and time-based. Without a time line there is a tendency to get bored. You may also need to set mini goals with shorter timelines to keep you on track e.g. reduce your personal best 5km time by 5 seconds in 1 month. Consider the previous example of working up to a marathon by completing shorter distances first. Each of those becomes a separate goal with a shorter timeline. In general, goals that stretch out beyond 6 months are too long to keep you interested and motivated. Try to re-evaluate your goals every 2-3 months.
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
SETTING ACHIEVABLE GOALS
There are many essential components to achieving success in most things in life. However, having the right vision and motivation to start, put yourself through and complete those tasks is paramount. This is why it is important to first of all set achievable goals.
If you don’t know exactly what you want to achieve how will you know when, or if, you have achieved it?
Most diets and exercise programmes fail because of unrealistic or inadequate goal setting. By outlining, and focusing on, realistic and achievable short term goals your long term goals will eventually fall into place.
Finding motivation to exercise, or stick with exercise on a regular basis, isn't always easy. Demanding work schedules, family commitments and illness are just a few of the things that may interrupt your fitness routine. However, the following points should help you decide on, and set out, your short term goals correctly.
BE SPECIFIC.
Research shows that specific goals are the most motivating. A specific goal is, for example, to reduce your personal best 5km time by 30 seconds within 6 months. Many people just say they want to get faster. This goal is far too general to really motivate you in your training.
MEASURE YOUR PROGRESS.
Simply saying that you want to get faster is not enough detail. You need to be able to chart and document the progress toward your goal. One way to measure your progress is to document your performance at set intervals. In the above example you may want to time your 5km performance once a month so you have a good measurement.
Adjust if necessary. Your goals need to be flexible enough to accommodate any unexpected challenges without becoming obsolete. An injury may force you to modify your goal. If your goal is to run a certain marathon and you are injured, you may need to change your goal to do the half marathon, or even a different event. An injury doesn't need to mean you abandon all your plans. At the same time, you may find you are progressing quickly and need to raise your goal. Another important aspect of goal-setting is to keep them focused on personal action. Don't forget to consider not only what you want to achieve, but how you plan to achieve it.
BE REALISTIC.
Start where you are, and increase your goals accordingly. If you have never run 5km it's probably not a wise goal to say you want to run a marathon. While that may be your long-term goal, in the short-term you may want to start with a 3km, then a 5km, progressing to a 10km, then a half marathon, on the way to your marathon goal. This sort of progression is healthy, realistic and achievable. Also, keep in mind that as you become fitter, and near to your full potential, the room for continued improvement gets smaller. Similarly, if your goals are too simple, you won't feel much satisfaction by attaining them. Only you truly know what is realistic for you.
AGREE TIMELINES.
Look again at the first example - reduce your 5km time by 30 seconds within 6 months; this is specific and time-based. Without a time line there is a tendency to get bored. You may also need to set mini goals with shorter timelines to keep you on track e.g. reduce your personal best 5km time by 5 seconds in 1 month. Consider the previous example of working up to a marathon by completing shorter distances first. Each of those becomes a separate goal with a shorter timeline. In general, goals that stretch out beyond 6 months are too long to keep you interested and motivated. Try to re-evaluate your goals every 2-3 months.
DEVELOPING PULL-UP STRENGTH - by GLEN TITHER
GLEN TITHER HEALTH & FITNESS ARTICLES
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
PULL-UPS
My YouTube video for Rugby League World Magazine, to coincide with my article, in the same magazine, on the subject of 'Pull-Up Power'.
How to develop your strength, and ability to perform quality Pull-Ups, for back development (Simply click the link below).
http://youtu.be/bJ8JvrA0F-s
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
PULL-UPS
My YouTube video for Rugby League World Magazine, to coincide with my article, in the same magazine, on the subject of 'Pull-Up Power'.
How to develop your strength, and ability to perform quality Pull-Ups, for back development (Simply click the link below).
http://youtu.be/bJ8JvrA0F-s
HIGH INTENSITY INTERVAL TRAINING - by GLEN TITHER
GLEN TITHER HEALTH & FITNESS ARTICLE
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
HIGH INTENSITY INTERVAL TRAINING
My short YouTube video relating to High Intensity Interval Training for Rugby League World Magazine, to coincide with my article on the same subject in the magazine (Simply click on the link below).
http://youtu.be/TkWyufsu0ZU
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
HIGH INTENSITY INTERVAL TRAINING
My short YouTube video relating to High Intensity Interval Training for Rugby League World Magazine, to coincide with my article on the same subject in the magazine (Simply click on the link below).
http://youtu.be/TkWyufsu0ZU
CORE STABILITY - by GLEN TITHER
GLEN TITHER HEALTH & FITNESS ARTICLES
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
CORE STABILITY
My short YouTube video, covering the basics of Core Stability, for Rugby League World Magazine, to coincide with my article on the subject in the magazine (Simply click on the link below).
http://youtu.be/xzTqsdbeMB0
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
CORE STABILITY
My short YouTube video, covering the basics of Core Stability, for Rugby League World Magazine, to coincide with my article on the subject in the magazine (Simply click on the link below).
http://youtu.be/xzTqsdbeMB0
CLUSTER SETS (WORKOUT EXAMPLE) - by GLEN TITHER
GLEN TITHER HEALTH & FITNESS ARTICLES
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
CLUSTER SETS
(WORKOUT EXAMPLE)
To follow on from my recent "Cluster Sets" article I've detailed a full breakdown of my most recent Cluster Sets workouts.
This is just as a guide for you to be able to devise your own cluster sets workouts.
As well as performing the cluster sets, I also never take rest periods between exercises. Instead I choose to perform 1 minute of cardio e.g. burpees, jumping jacks, shuttle runs, jogging on the spot, kettlebell squat/swings etc. This keeps my blood flowing nice and fast throughout my body, gets my cardio component done within my resistance workout, as opposed to another time/day and burns fat; it also builds mental toughness as I'm training to the maximum for the entire time, as opposed to taking long rest periods to recover physically and mentally.
I went for a 5 day split:
1: Triceps, Biceps & Core
2: Back, Shoulders & Core
3: Chest, Trapezius & Core
4: Triceps, Biceps & Calves
5: Legs, Calves & Core
Rather than the popular Back & Biceps, Chest & Shoulders etc body part splits, I prefer to work muscles as prime movers during 1 workout, then a second time the same week as a synergist. Over the years I've achieved much better results this way. Which is why Back and Biceps are worked separately, as are Chest, Shoulders and Triceps.
1: Triceps, Biceps & Core.
6x6 with 15 seconds rest between sets.
EZ Bar Overhead Tricep Extensions
Dumbbell Lying Tricep Extensions
EZ Bar Lying Tricep Extensions (to fatigue) superset with EZ Bar Close Grip Presses (to fatigue)
EZ Bar Clsoe Grip Bicep Curls
Dumbbell Alternat Hammer Curls
EZ Bar Bicep Curl 21's (6x21)
Body Plank x 1 minute superset with Glute/HIp Raises x 30 (3 sets)
2: Back, Shoulders & Core.
Back: 8x3 with 20 - 30 seconds rest between sets.
Shoulders: 10x4 20- 30 seconds rest between sets.
Pull-Ups
Suspension Trainer Inverted Rows
T-Bar Single Arm Rows (6x6 each arm)
Barbell Push Press
Dumbbell Lateral Raises
Suspension Trainer T,Y,I,W's (5x5 with 30 seconds rest between sets)
Oblique Raises x 20 each side superset with Crunches x 30 (3 sets).
3: Chest, Trapezius & Core.
10x4 with 20 - 30 seconds rest between sets.
Dumbbell Lying Punching Press
Barbell Incline Bench Press
Dumbbell Decline Bench Flyes
Dumbbell Close Grip Upright Rows
Dumbbell Shrugs
Disc Overhead Side Bends x10 each side superset with Abdominal Wheel Out/Ins x20 (3 sets).
4: Triceps, Biceps & Calves.
6x6 with 15 seconds rest between sets.
Suspension Trainer Leaning/Overhead Tricep Extensions
Decline Bench EZ bar Close grip Presses
Dumbbell Decline Bench Tricep Extensions
EZ Bar Bicep Curls
Dumbbell Concentration Curls
Dumbbell Hammer Curl 21's (6x21)
Barbell Calf Raises superset with Donkey Raises (3x20)
5: Legs, Calves & Core.
8x3 with 30 - 45 seconds rest between sets.
Barbell Back Squats
Bulgarian Split Squats (Weighted Vest & Dumbbells)
Barbell Deadlifts
Suspension Trainer Starting Blicks (3x20 Each Leg)
Seated Barbell Soleus Raises superset with Donkey Raises (3x20)
Abdominal Wheel Out/Ins x 20 superset with Disc Overhead Side Bends x10 each side.
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
CLUSTER SETS
(WORKOUT EXAMPLE)
To follow on from my recent "Cluster Sets" article I've detailed a full breakdown of my most recent Cluster Sets workouts.
This is just as a guide for you to be able to devise your own cluster sets workouts.
As well as performing the cluster sets, I also never take rest periods between exercises. Instead I choose to perform 1 minute of cardio e.g. burpees, jumping jacks, shuttle runs, jogging on the spot, kettlebell squat/swings etc. This keeps my blood flowing nice and fast throughout my body, gets my cardio component done within my resistance workout, as opposed to another time/day and burns fat; it also builds mental toughness as I'm training to the maximum for the entire time, as opposed to taking long rest periods to recover physically and mentally.
I went for a 5 day split:
1: Triceps, Biceps & Core
2: Back, Shoulders & Core
3: Chest, Trapezius & Core
4: Triceps, Biceps & Calves
5: Legs, Calves & Core
Rather than the popular Back & Biceps, Chest & Shoulders etc body part splits, I prefer to work muscles as prime movers during 1 workout, then a second time the same week as a synergist. Over the years I've achieved much better results this way. Which is why Back and Biceps are worked separately, as are Chest, Shoulders and Triceps.
1: Triceps, Biceps & Core.
6x6 with 15 seconds rest between sets.
EZ Bar Overhead Tricep Extensions
Dumbbell Lying Tricep Extensions
EZ Bar Lying Tricep Extensions (to fatigue) superset with EZ Bar Close Grip Presses (to fatigue)
EZ Bar Clsoe Grip Bicep Curls
Dumbbell Alternat Hammer Curls
EZ Bar Bicep Curl 21's (6x21)
Body Plank x 1 minute superset with Glute/HIp Raises x 30 (3 sets)
2: Back, Shoulders & Core.
Back: 8x3 with 20 - 30 seconds rest between sets.
Shoulders: 10x4 20- 30 seconds rest between sets.
Pull-Ups
Suspension Trainer Inverted Rows
T-Bar Single Arm Rows (6x6 each arm)
Barbell Push Press
Dumbbell Lateral Raises
Suspension Trainer T,Y,I,W's (5x5 with 30 seconds rest between sets)
Oblique Raises x 20 each side superset with Crunches x 30 (3 sets).
3: Chest, Trapezius & Core.
10x4 with 20 - 30 seconds rest between sets.
Dumbbell Lying Punching Press
Barbell Incline Bench Press
Dumbbell Decline Bench Flyes
Dumbbell Close Grip Upright Rows
Dumbbell Shrugs
Disc Overhead Side Bends x10 each side superset with Abdominal Wheel Out/Ins x20 (3 sets).
4: Triceps, Biceps & Calves.
6x6 with 15 seconds rest between sets.
Suspension Trainer Leaning/Overhead Tricep Extensions
Decline Bench EZ bar Close grip Presses
Dumbbell Decline Bench Tricep Extensions
EZ Bar Bicep Curls
Dumbbell Concentration Curls
Dumbbell Hammer Curl 21's (6x21)
Barbell Calf Raises superset with Donkey Raises (3x20)
5: Legs, Calves & Core.
8x3 with 30 - 45 seconds rest between sets.
Barbell Back Squats
Bulgarian Split Squats (Weighted Vest & Dumbbells)
Barbell Deadlifts
Suspension Trainer Starting Blicks (3x20 Each Leg)
Seated Barbell Soleus Raises superset with Donkey Raises (3x20)
Abdominal Wheel Out/Ins x 20 superset with Disc Overhead Side Bends x10 each side.
CLUSTER SETS - by GLEN TITHER
GLEN TITHER HEALTH & FITNESS ARTICLES
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
CLUSTER SETS
In the continuous quest for 'overload' during my gym sessions I have devised, and been testing over the last 12 weeks (2 different 6 weeks workouts): Cluster Sets.
Personally I've not been overly impressed by this training principle; don't get me wrong, the training effect and demand placed on the muscles has been great; however, the training sessions take a lot longer (1 hour 15minutes+) than my usual sessions (45 minutes) due to the greater number of sets involved. That said, everyone is an individual and as such respond to different training stimulii in their own unique way. Therefore, by all means do your research and give it a try. As worst you'll waste 6 - 12 weeks, at best you'll have found yet another training principle to spice up your workouts throughout your yearly perioidisation.
With Cluster Sets you perform multiple sets (6 - 10) with low repetition ranges (3 - 6) separated by very short rest periods (10 - 45 seconds).
The idea isn't to train to near failure as you complete each final repetition, as is the norm with most other forms of training, but to gradually wear down the muscle group being worked through large numbers of sets, with a higher resistance than you would normally perform the exercise with, for the number of repetition/set ranges completed.
Many fitness professionals will have their own repetition/set/rest ranges for cluster sets. However, I've tested several different ranges over the years and found 3 that work best for me, so by all means make changes where you want to get the best results. Just remember to perform each exercise with strict form, from the first rep to the last, even as you reach the last few sets. Make adjustments in the resistance if necessary.
For smaller muscle groups (Triceps, Biceps) I'd recommend 6 sets of 6 repetitions with 15 seconds rest periods in between each set.
Now, the weight you'll perfom 6 x 6 Cluster Sets with is far heavier than you would if you were to perform 36 straight repetitions. Choose a weight you can perform 10 repetitions with; the first set may feel a little light. However, when you start to work through the sets, with only 15 seconds rest between, you'll find it increasingly difficult.
With larger muscle groups (Back, Chest, Shoulders, Trapezius) I'd recommend 10 sets of 4 repetitions with 25 seconds rest. As with the 6 x 6 the weight you'll perfom 10 x 4 Cluster Sets with is far heavier than you would if you were to perform 40 straight repetitions. Choose a weight you can perform 8 repetitions with.
With even larger muscle groups (Legs), and heavy compound exercises (Deadlifts, Squats, Pull-Ups), I'd recommend 8 sets of 3 repetitions with 30 - 45 seconds rest. Again, the weight you'll perfom 8 x 3 Cluster Sets with is far heavier than you would if you were to perform 24 straight repetitions. Choose a weight you can perform 6 repetitions with.
I alway include a Core Stability component at the end of every session. However, I never apply the cluster sets principle to this group of muscles. Neither do I apply it to Calves, as I find that no matter how many sets are involved, low repetition ranges don't place sufficient demand on either the Gastrocnemius or Soleus. Therefore, I prefer a higher repetition range.
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
CLUSTER SETS
In the continuous quest for 'overload' during my gym sessions I have devised, and been testing over the last 12 weeks (2 different 6 weeks workouts): Cluster Sets.
Personally I've not been overly impressed by this training principle; don't get me wrong, the training effect and demand placed on the muscles has been great; however, the training sessions take a lot longer (1 hour 15minutes+) than my usual sessions (45 minutes) due to the greater number of sets involved. That said, everyone is an individual and as such respond to different training stimulii in their own unique way. Therefore, by all means do your research and give it a try. As worst you'll waste 6 - 12 weeks, at best you'll have found yet another training principle to spice up your workouts throughout your yearly perioidisation.
With Cluster Sets you perform multiple sets (6 - 10) with low repetition ranges (3 - 6) separated by very short rest periods (10 - 45 seconds).
The idea isn't to train to near failure as you complete each final repetition, as is the norm with most other forms of training, but to gradually wear down the muscle group being worked through large numbers of sets, with a higher resistance than you would normally perform the exercise with, for the number of repetition/set ranges completed.
Many fitness professionals will have their own repetition/set/rest ranges for cluster sets. However, I've tested several different ranges over the years and found 3 that work best for me, so by all means make changes where you want to get the best results. Just remember to perform each exercise with strict form, from the first rep to the last, even as you reach the last few sets. Make adjustments in the resistance if necessary.
For smaller muscle groups (Triceps, Biceps) I'd recommend 6 sets of 6 repetitions with 15 seconds rest periods in between each set.
Now, the weight you'll perfom 6 x 6 Cluster Sets with is far heavier than you would if you were to perform 36 straight repetitions. Choose a weight you can perform 10 repetitions with; the first set may feel a little light. However, when you start to work through the sets, with only 15 seconds rest between, you'll find it increasingly difficult.
With larger muscle groups (Back, Chest, Shoulders, Trapezius) I'd recommend 10 sets of 4 repetitions with 25 seconds rest. As with the 6 x 6 the weight you'll perfom 10 x 4 Cluster Sets with is far heavier than you would if you were to perform 40 straight repetitions. Choose a weight you can perform 8 repetitions with.
With even larger muscle groups (Legs), and heavy compound exercises (Deadlifts, Squats, Pull-Ups), I'd recommend 8 sets of 3 repetitions with 30 - 45 seconds rest. Again, the weight you'll perfom 8 x 3 Cluster Sets with is far heavier than you would if you were to perform 24 straight repetitions. Choose a weight you can perform 6 repetitions with.
I alway include a Core Stability component at the end of every session. However, I never apply the cluster sets principle to this group of muscles. Neither do I apply it to Calves, as I find that no matter how many sets are involved, low repetition ranges don't place sufficient demand on either the Gastrocnemius or Soleus. Therefore, I prefer a higher repetition range.
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