Our favourite 3 ways to train muscles to failure

Our favourite 3 ways to train muscles to failure

1. Effective Reps
Effective Reps are a relatively new concept in the field of muscle hypertrophy, but they are quickly gaining popularity due to their effectiveness in creating muscle hypertrophy. The theory is that the final reps of a set are the ones that actually cause muscle damage and lead to hypertrophy.
The way to implement Effective Reps is to perform a set to failure, and then take a 10-15 second rest and continue to perform reps using the same weight, repeating this process until you reach a point where you can no longer perform any more reps. These last reps are known as the Effective Reps, and are the ones that allow you to increase the volume of your resistance training to cause an optimal amount of muscle microfiber tears and lead to hypertrophy (optimised with good recovery from decent sleep and good high protein nutrition of course).

Research has shown that Effective Reps can lead to significant increases in muscle hypertrophy. In one study, researchers found that participants who performed Effective Reps saw significant gains in muscle size and strength compared to those who did not (1).
 

2. One and a Half Reps
1 and a half reps involve completing one full rep followed by a partial rep. For example, in a squat, the athlete would lower themselves down, come back up halfway, then lower themselves down again before completing the full rep. This technique is particularly effective for muscle hypertrophy as it increases time under tension and the number of muscle fibers recruited.
Research has shown that 1 and a half reps can lead to significant increases in muscle hypertrophy. In a study published in the Journal of Strength and Conditioning Research, researchers found that 1 and a half reps resulted in greater muscle activation and hypertrophy compared to traditional training methods (2).
 

3. Drop Sets
Drop sets involve performing an exercise until failure, then immediately reducing the weight and continuing the exercise. This technique is particularly effective for muscle hypertrophy as it increases time under tension on the muscle, which has been shown to be a key factor in muscle growth. Drop sets can be achieved through a variety of techniques, such as reducing the weight by 10-20% after each set or using a specialized drop set machine.
Studies have shown that drop sets can lead to significant increases in muscle hypertrophy. In one study, researchers found that participants who performed drop sets saw significant gains in muscle size and strength compared to those who did not (3).
 

In conclusion, these are the top 3 best ways to train a muscle to failure for optimal muscle hypertrophy, which include Effective Reps, 1 and a half reps, and Drop Sets. By implementing these techniques into your training program, you can significantly increase muscle size and strength. Remember to always consult a qualified personal trainer or fitness professional before starting any new training program.
 

References:
[1] Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. The Journal of Strength & Conditioning Research, 29(10), 2954-2963.

[2] Shimano, T., Kraemer, W. J., Spiering, B. A., Volek, J. S., Hatfield, D. L., Silvestre, R., … & Newton, R. U. (2006). Relationship between the number of repetitions and selected percentages of one repetition maximum in free weight exercises in trained and untrained men. Journal of Strength and Conditioning Research, 20(4), 819-823.

[3] Rhea, M. R., Alvar, B. A., & Burkett, L. N. (2003). Single versus multiple sets for strength: a meta-analysis to address the controversy.

[4] Willardson, J. M. (2007). A brief review: Factors affecting the length of the rest interval between resistance exercise sets. Journal of Strength and Conditioning Research, 21(4), 978-984.
 

3 Key ways to Improve your motivation for exercise

3 Key ways to Improve your motivation for exercise

  1. Set Specific Goals: One of the most effective ways to improve motivation is to set specific, measurable, achievable, relevant, and time-bound (SMART) goals. Setting goals provides direction and a sense of purpose, which can help improve motivation.
     
    Research has shown that setting goals is an effective strategy to improve motivation to exercise (Teixeira, Carraca, Markland, Silva, & Ryan, 2012). When setting goals, it is important to choose realistic and attainable targets. Setting overly ambitious goals can be discouraging and lead to decreased motivation.
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  3. Find Intrinsic Motivation: Intrinsic motivation comes from within, and it is the most powerful form of motivation. Intrinsic motivation is driven by personal interest and enjoyment rather than external rewards.
     
    Research has shown that finding intrinsic motivation is an effective strategy to improve motivation to exercise (Ryan & Deci, 2000). To find intrinsic motivation, it is essential to choose activities that align with personal interests and values. For example, if someone enjoys playing basketball, they may be more likely to exercise by playing basketball rather than running on a treadmill.
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  5. Build a Support System: Building a support system is another effective strategy to improve motivation to exercise. A support system can provide encouragement, accountability, and social support.
     
    Research has shown that social support is an effective strategy to improve motivation to exercise (Sallis & Owen, 1997). Building a support system can involve joining a fitness group or finding a workout buddy. It can also involve seeking support from family and friends.
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In conclusion, improving motivation to go to the gym and exercise can be challenging. However, by setting specific goals, finding intrinsic motivation, and building a support system, individuals can improve their motivation and achieve their fitness goals. Remember, everyone is unique, and what works for one person may not work for another. It is essential to find what works best for each individual.

 

References:

Teixeira, P. J., Carraca, E. V., Markland, D., Silva, M. N., & Ryan, R. M. (2012). Exercise, physical activity, and self-determination theory: A systematic review. International Journal of Behavioral Nutrition and Physical Activity, 9(1), 78. doi: 10.1186/1479-5868-9-78

Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78. doi: 10.1037/0003-066X.55.1.68

Sallis, J. F., & Owen, N. (1997). Ecological models of health behavior. In K. Glanz, F. M. Lewis, & B. K. Rimer (Eds.), Health behavior and health education: Theory, research, and practice (pp. 403-424). San Francisco, CA: Jossey-Bass.

 

The Ultimate Guide to Meal Prep: How to Save Time and Reach Your Fitness Goals

The Ultimate Guide to Meal Prep: How to Save Time and Reach Your Fitness Goals

  1. Plan ahead: Start by planning your meals for the week, taking into consideration any dietary restrictions or preferences. Make a grocery list and stick to it when shopping.
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  3. Know your macronutrient needs: Macronutrients include protein, carbohydrates, and fat. These nutrients provide your body with energy and are essential for optimal recovery between training sessions, and your overall health and wellbeing. To reach your fitness goals, it’s important to have a good understanding of the macronutrient ratios that are right for you.
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  5. Balance your meals: Aim to balance your meals by including a source of protein, carbohydrates, and healthy fats. For example, a meal of grilled chicken, brown rice, and steamed vegetables is a balanced and nutritious option.
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  7. Control portion sizes: Portion control is crucial to reaching your fitness goals. Use a food scale or measuring cups to help you accurately portion out your meals.
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  9. Make a variety of options: To avoid getting bored with your meals, prepare a variety of options that include different proteins, vegetables, and grains.
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  11. Store foods properly: Store prepped meals in the refrigerator or freezer to keep them fresh and safe to eat. Label each container with the date and contents to keep track of what you have.
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  13. Reheat with care: When reheating prepped meals, be careful not to overcook or burn your food. Microwaving is a quick and convenient option, but using an oven or stovetop is a better choice for retaining the quality and taste of your meal.
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It’s important to remember that a proper diet is key to your fitness success. No matter how hard you work out, you can’t out train a bad diet. By focusing on balanced and nutritious meals, you’ll be able to reach your fitness goals in no time.

By planning your macronutrient intake and balancing your meals, you can take control of your nutrition and reach your fitness goals with ease.

Happy prepping!

 

The Science of Sleep: How to Improve Your Sleep and Enhance Your Workouts

The Science of Sleep: How to Improve Your Sleep and Enhance Your Workouts

  1. The effects of poor sleep: Poor sleep can negatively impact your recovery and limit your ability to reach your fitness goals. Lack of sleep can lead to decreased energy levels, decreased motivation, and increased risk of injury.
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  3. Sleep and strength: High-quality sleep has been shown to improve strength and performance in athletes. During sleep, the body releases growth hormone, which helps to build and repair muscle tissue, leading to improved strength and performance.
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  5. Sleep and recovery: Adequate sleep is essential for proper recovery between workouts and for preventing injury. During sleep, your body repairs and regenerates muscle tissue, allowing you to perform at your best during your next training session. Additionally, sleep helps to reduce inflammation and promote overall wellness.
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  7. Tips for improving sleep: To improve your sleep and enhance your workouts, aim to get between 7 and 9 hours of sleep each night and establish a consistent sleep schedule. Remove distractions from your sleeping environment, such as electronics and bright lights, and avoid caffeine before bedtime. Additionally, establish a relaxing bedtime routine and prioritize hydration throughout the day.

 

  1. By prioritizing high-quality sleep and following these tips, you can improve your recovery, enhance your strength and performance, and reach your fitness goals with ease.
     

Lower back pain solved! Fix poor posture caused by your office chair

Lower back pain solved! Fix poor posture caused by your office chair

St_Albans_Personal_Training_Lower_Back_Pain-min

 

A weak or painful lower back is often caused by two things:

  1. Stress from sitting with a poor posture (look at how the muscles are constantly under stress from maintaining a stretched position for long hours)
  2. Lack of core strength

 

Most of us know we need to strengthen our core muscles. The problem isn’t that we didn’t know this, it’s actually more the fact that many people aren’t aware of what back exercises you can perform in order to help strengthen your lower back and core. Most of us will know how to work the chest or arms, or how to improve our cardio. But how many Lower Back exercises can you name right now? Be honest, did your list look something like this:

Back Extensions, Deadlifts, Bent Over Rows (or rows in general – these are more focused on the lats and upper back muscles though, but a strong core is needed to perform variations of rows)

…and then you either hesitated and thought about 1 or 2 more, or you’re now kinda stuck with 3 exercises…By the way, there is nothing wrong with these exercises, they’re all good and will help you build a stronger core, so you could start with these. But there are many more exercises available, and this is where Calisthenics can show you creative and effective exercises to help build strength any where, any time and with limited resources (and finances!).

Ok, so as this is only a blog, not a text book, let’s go through this quickly. What do the lower back muscles do? Here is a quick breakdown:

  • There are three types of back muscles that help the spine function. These are extensors, flexors and obliques.
  • The extensor muscles are attached to the posterior (back) of the spine and enable standing and lifting objects, and extension (bending backwards).
  • The flexor muscles are attached to the anterior (front) of the spine (which includes the abs) and enable flexing, bending forward, lifting, and arching the lower back.
  • The oblique muscles are attached to the sides of the spine and help rotate the spine and maintain proper posture

 

So this description gives us a clue into how we can organise our lower back strength training. Extension, Flexion and Rotation – you need to work all 3 in order to strengthen your core (which includes the lower back). On Saturday we performed exercises in the transverse plane (rotation). If you struggled with transverse exercise you already know your core, particularly your obliques, need strengthening.

Here is a break down of both Calisthenic and standard weight training exercises you can do for each of the three muscle types. Try to do a few of these isometrically too:

 

Extensors:

  • Hyperextension
  • Reverse leg raises
  • Supermans (looks like a reverse V up)
  • 1 arm 1 leg supermans
  • Bird dogs
  • Deadlifts
  • Inverted hanging reverse leg raises (needs a pull up bar, or perform in a handstand)
  • Planks
  • Front and back levers (if you’re good at pull ups)

 

Flexors:

  • Full sit ups (remember hold the imaginary ball)
  • Leg raises (hanging and lying)
  • Ab twists or Holds
  • V ups
  • Planks
  • Front and back levers (if you’re good at pull ups)

 

Obliques:

  • Twisting planks
  • Sit ups with twists
  • Ab twists
  • Twisting push up
  • Planks with cross body knee tucks and cross body knee raises
  • Twisting leg raises

 

You’ll notice some of these exercises strengthen more than one muscle type. That’s because the core muscles all work together. Just remember, when constructing a core workout, consider these elements:

  • Different planes of motion (frontal, sagittal, and transverse)
  • Twisting, extension, flexion
  • Adding weights or resistance where possible (resistance bands are great for this)
  • Performing exercises isometrically for as long as possible