What really counts in Strength and Hypertrophy: The Pyramid

Strength training pyramid:

Overview-

·         How to structure your own training and focus on the big picture for long term success

·         Have fun

·         The pyramid and breaking it down

·         It all links together in the end, just some bits are more important than others.

-In answer to a few of my clients who would like to know, how I structure training and how I look to progress it for them? I Always have the long term in mind (months, years, decades) and often remark how awesome it is going to be still lifting weights into their 80’s and 90’s.

Train with the end in mind, conventional Deadlifts may not be on the cards today, but if Dumbbell RDL’s get the job done. Fine, I’ll take it.

Every program I structure uses this Pyramid and it has to be fun. (Credit: Thank you Eric Helms of 3DMJ for an easy pyramid to understand)

Well, heavy sledge drags aren’t many people’s cup of tea but I will find a way to make it somewhat enjoyable.

Normally I tell (bad) jokes or superset it with stuff the client does like. Like my super awesome jokes : - )

Like with everything, the base of the pyramid is the most important. Without it, we have no sturdy structure from which to build upon.

The very bottom is Adherence.

Very individual, how many times per week can you commit to? And how much work per session can you do?

Start out saying you can do 6 days per week with extra morning walks and you fall off because, I don’t know, you’re summoned to destroy the one Ring. Heck. Won’t happen.

It comes down to what YOU can adhere to, if starting off with 2 training sessions per week, I’d suggest full body workouts, focusing on compound movements to get the most bang for your buck.

Second tier-Volume, intensity and frequency.

This is where we look to progress by increasing one of these variables

Volume is the total amount of weight lifted. Let’s take a 50kg back squat and do 3 sets of 5 reps. 50 x 3 x 5 = 750kg of total weight lifted. Next training session we do the same sets and reps with 52.5kg. 52.5 x 3 x 5 = 787.5kg of total weight lifted. It’s really easy way to make progress without killing yourself.

Intensity looks at the weight on the bar increasing. Normally for a given repetition range, so if we can complete a set of Deadlifts with 180kg for 4, by the time we can do 190kg 4 then intensity has improved. Yes, volume has also gone up but I will focus on intensity as more of a test than building strength.

Frequency is how many times per week you perform the movement. If you go from benching once per week and bump that up to 2+ then frequency of the lift has gone up.

Once again, all this needs to be fun and fit the individual’s needs and ability to recover.

Third Tier- Progression

You can use one of the three points from before for this, or for building size and strength consider increasing the range of motion of the exercise, your technique improving or completing the same lifts at a lighter bodyweight.

Fourth Tier-

Exercise selection, this comes down quite low on the list. Mainly being, if we look at movements to simulate strength and growth. We’ll take pulling movements for example, now I am not saying just pick one. But also, find one that works for you and apply the other three layers of the pyramid first before thinking that your palms need to be pronated by an extra 15 degree in order to hit the Lats harder. Bro.

Barbell bent over rows

Chin ups

Pull ups

Dumbbell Rows

Lat pull down

Well the list goes on really, but they all work and they all have their own time and place within your training. Do something that doesn’t hurt the joints and get stronger at it

Fifth Tier- Rest periods and tempo

Rest periods are how long you take between exercises, some people like 45-60 seconds, I know others that need 5+ minutes (50 rep back squats need 5+ days… thanks Dan John) really. It doesn’t matter all that much, if you start cooling down; take shorter rests. If you can’t catch your breath and your technique starts to fail. Take longer. Simple.

Tempo of the exercise, I use tempo work normally as part of a fake “de-load”, 4-5 seconds down, 2 seconds up. Normally allows us to lighten the load enough people can recover while still feeling worked. Under normal circumstances, just control the weight and stop relying on that bounce to do the lift.

Oh by the way, have fun! Please.

An overview of Training

You want results, you don’t have over 4+ hours to train a week and you just want to feel like you are making progress.

You are not alone. I talk with people who are frustrated that feel like they haven’t made progress in forever…. And I’m here to tell you forever can feel like a long time (go figure)

So, here’s what to do if your looking build a bit more muscle, get the metabolism going and move better than ever:

Points covered:

-       Breakdown of what your session should have

-       What exercises you should use to suit you and your goals

-       Adherence and effort

What your session should have: Warm up (8-15minutes)

-Foam Roll (2-3minutes)

-Breathing (2-3 minutes)

-Static stretching (if required)

-Dynamic stretching+ Core work (5-7mintues)

The aim here is to prepare you for battle… the gym. Just got done re-watching LoTr for the millionth time. Imagine when you go through these steps you are getting your body out of work mode and into gym mode. It helps with a few very key but often under-rated features.

-       Helps to “undo” some of the crap we put out bodies through during our days work/ movie marathon

-       Raises core body temperature. Why are you working out cold? Stop it, get a bit of sweat on

-       Prepares the body for bat… the required movements for that day

What your session should have: Exercises/ Movements (30-40mintues)

-Squat/single leg

-Hinge

-Push

-Pull

-Core

-Locomotion/ weighted carries

You can break these down throughout the week but should be done at least once a week each. As far as I’m aware this was how our bodies where designed to move and will help produce greater results in the long term, with better quality and higher loading.

Side not: You don’t have to do all of these movements heavy, if you don’t like/ agree with squatting under “heavy” loads (thinking barbell back squats for some) then they can be used during the warm-up and finishers.

What your session should have: Your time (5-10mintues)

The goal here is to work towards your goals/ do what you want. Want bigger arms, now is the time for the extra arm work. You want to be leaner, finishers/ sprints :D

Adherence and effort:

 Once you have a plan, stick to it. This will help reap the rewards through the body making the adaptions towards the specific movements chosen. Your body doesn’t get confused each time your throw something different at it, it just starts adapting to different stimulus. This is great if you want to be just okay at lots of different things, but I want you to be great at a Couple of things (Insert link to previous Blog).

Next is effort, the best plan is meaningless if the person does not put effort or concern for technique with it. Whereas putting your head down and trying really going hard can yield results from what could be considered a “crap” training program.

Now, go be awesome!

How I like it: Dumbbell Row

A couple of great points to add to your Dumbbell row. Clearly it is individual on how you should coach/ perform this but I do like to see it more of a “Lat” exercise with a big base of support. 

I try to use this as there are a few things I want to get from them

-Medially rotate and extend the shoulder joint

-Depress shoulder girdle

-Help resist transverse movement

I hope this helps and give you a sicker pump than a crowd at a Metallica concert

SO MANY FIST PUMPS

Goblet Squat: Getting it up

This is a brief demo on getting a dumbbell up into a goblet position. I often see clients either try and swing it up or awkwardly muscle it up. Trying to avoid extension time and time again, I now have my guys and gals pick up the dumbbell this way. Saves energy for the movement itself and reduces the risk of hitting yourself in the face.

This is a brief demo on getting a dumbbell up into a goblet position. I often see clients either try and swing it up or awkwardly muscle it up. Trying to avoid extension time and time again, I now have my guys and gals pick up the Dumbbell this way.

Focus on just two exercises to reach your fitness goals

Choosing your big two:

·      The Jack of all trades, master of none; why this needs to stop

·      Use a compound lift with a high loading potential that can be progressed

·      Look at your anthropology and injury history to decide what best suits your goals

·      Bring some focus and energy mainly to these two compound movements

I love powerlifting (Squat, Bench and Deadlift) and watching Olympic lifting (Clean and Press/Snatch), but I’m fed up with everything only revolving around these movements. Some people just are not designed to handle them or get what they want from them either though a lack of coaching, injury history or maybe even equipment availability. Tried walking into a regular gym on a Monday looking for a bench? 

The Jack of all Trades, master of non.

I find myself talking with clients, friends and people I bump into in coffee shops (when my head rises from my book) about how to lose weight. Deadlift double bodyweight, do a pull up, gain muscles everywhere, save small dragons when hunters come looking. Well, the last one takes a special talent I can’t share here. I digress. Sometimes the list goes on and I forget the first thing they have asked me… So have they.

 More often than not going into the gym without a plan or any real idea of what exercises you wish to progress, which will result in you not progressing anything, leading to frustration.

 So with my clients, I have been (where appropriate) setting two primary exercises as the focus of workouts and making them get after it! Want a chin up, you bet that’s the primary focus. The rest of the workout will follow from there.

 Use a compound lift with a high loading potential that can be progressed

 The bulk of your training should come from compound movements. These are exercises that cross over more than one joint. Take a pull up for developing your arms instead of a bicep curl. The bicep curl only crosses over the elbow joint, limiting the stress that can be put on the muscle, where as the pull up uses muscles across the elbow and upper back. This leads to a great loading potential, causing more tension, load and stress to the arms. Also this movement can be a great focus for progress, by the time you can nail five good pull ups with 0.25 (women) and 0.5 (Men) x bodyweight extra you’ll be hella strong, look incredible and achieve something very few others can. Also, does anyone care that you can curl that 30kg dumbbell poorly… well your ego does ;)

 Look at your anthropology and injury history to decide what best suits your goals

 Now I’m going to use the barbell bench press as an example here. Some people just don’t feel it in their pecs. Now if your goals are primarily aesthetic and you want to build a bigger chest but you don’t feel it and it only feels like your triceps burn and your shoulders are being torn apart then chances are this movement is not for you. We could look to progress a dumbbell floor press or Olympic ring press up instead. I don’t know you but I do know if you feel like you get an awesome burn in your chest and your shoulders feel dandy then you are probably onto a winner.

 Bring some focus and energy to these two movements and let the rest of the workout support these

 Now I wouldn’t recommend coming into the gym and just doing one or two exercises then going home. The big focus is for you to get better at these, so the rest of the workout should support your goals and help correct any imbalances you may have. In turn this will allow you to keep progressing, thus succeeding. I will however state that at times it’s worth while if you go to hit your workout and you are not feeling it after a warm-up then just get these movements done to the best of your ability then get on out of there. This means even on days (we all have them) where you just don’t function you are still making progress and being awesome.

 Now, pick two exercises you really want to get better at that suits your goals and for the next six to eight weeks look to get better at them.

Did I just make your day or ruin it? Let me know.

Why Am I a Personal Trainer

Turning fitness into my passion

To help you guys better understand the enjoyment I get from lifting and why I care so much about helping others become stronger. I’ll open up as to why I started and why I continue to do so.

What was my initial motivation for working out?

This one always makes me chuckle when I tell people, I was once a World of Warcraft player who used to binge anywhere from a minimum of 4-16 hours a day on my computer. Fixated on how best to control my Warlock and take over the world… still do, just the fitness world.

Suffice to say, was not always in shape. So I started working out as I lacked the confidence to be who I wanted to be and admired those who took control of their bodies then commanded a certain presence with it.

How did I start working out and what was my first gym experience like?

I started working at a leisure centre as a lifeguard and was invited to train in the gym with a buddy of mine. I can still remember my first workout, much like Smeagol remembers holding the ring for the first time. Will this make me awesome Precious?

It consisted of me struggling on the treadmill and bike for 10 minutes to warm-up, then hitting some machines like the chest press, lat pull down and leg extension. Ha, was such a pro. But what really stuck out was when I first curled a dumbbell, I became a meat head from that point on. All I wanted to do was curl… I mean lift weights.

 What kept me going?

At first like most people I stuck at this for around 8-10 months. Then fell off, hard. I didn’t train for around 5 months as I got back into playing computer games and made soooooo many excuses. This was when I got my first (poorly) designed program, looking at a proper body building 5 day split training. So much chesticles, so much shoulders. Some back, some legs and lots of arms, I have to admit I did love this type of training until I got a cranky shoulder. Who would have guessed from all that pushing. In the end I gave up again, this time I was on and off for around 2 years.

 What Obstacles have I faced and how did I overcome them?

So a cranky shoulder and now a bad back from spending too much time at a computer I was off to great start. By this point I was done: done with being out of shape, done with not being able to play sport without being in pain and done with the excuses. I started reading, listening to audio books and watching videos. This was how I came across people like Elliot Hulse, Eric Cressey and Ben Bruno to name a few. From here took on board everything my University drop out mind could take. After seeing numerous professionals and being told to just stretch and avoid lifting heavy these three pretty much said that I was weak. Not directly to me, but I could determine I had really poor scapular control and my Glenohumeral joint was anteriorly tilted (think super slouched shoulders) that I one day could have given the Hunch back of notre dame a run for his… bell tower?

At what point did I start to feel successful and how did this impact my vision of myself?

My shoulder pain started decreasing and I was getting stronger. People started asking me questions as I was beginning to nail a few good Pull-ups and it looked like I had a small bump of a bicep in my arm. Finally. Although I could relate to what I had done I realized I could start helping other people. Around this time I started to work as a Gym Instructor and was writing basic program templates for people to use. People started getting results and if they had a shoulder issue and were allowed to train on it, I could now give some advice. This made me feel like I could teach people about themselves. I felt like a coach.

 When was the first time I received a comment about my body and how did this make me feel?

It was someone who I was school friends with I had not seen in a while watching my perform a lat pulldown. They came over and poked my arm and questioned if it was real. Even now I still get comments from people from college/ school about how I used to be “such a geeky little kid”, well I’m still uber geeky. Just not so dam little. Ever since I have felt great and although I don’t strive to impress others or seek validation I still do a mental fist bump when I get a nice remark made. High five, if you were one of those people.

What made me decide to make Personal training my career?

I still feel very new to personal training right now having worked full time for about 2 years. But when I started training people in their homes, then in a gym into a full time personal training facility you realize the impact you have on people’s lives. You show people how to get over frustrating goals, develop other areas of their life outside of the gym as well. I also wanted to teach, so now I get to teach movement and lifestyle.

How do I maintain my passion for fitness today?

For me it’s the challenges of people and making sure they get results. They can only see you once a month? Need to make sure that you can help deal with pesky knee issues, program for them training in a poorly equipped gym during rush hour. Sure, step it up. Training someone (who has clearance from a medical professional) who always has pain in their back and is scared to lift weights. I need a new angel to encourage this person and bring about a change for the better. Same, have to step it up. I constantly evolving, where I feel I know something will work, I apply it and reap the rewards with my clients. If not then we work together to create results.

I plan on being the best personal trainer and lifestyle coach I can be. By stepping up my life and that of my clients until we reach a new level of awesome. For I know what we achieve, the success we create will leave us with no choice, but to be unapologetically awesome!