Perceived Exertion and Progression

I had a great conversation today with a friend and the topic of perceived exertion came up. I hope everyone has had a chance to read some of the content I wrote the last few weeks on basic resistance exercise. The first step is to follow a resistance training program that is practical and effective. See the following link.

The second step is to train progressively. This means that over time you must either increase the number of repetitions per set with a given load or increase the load. During the initial weeks of commencing a resistance training routine, your focus is to establish a baseline of resistance and repetitions per set. After a few resistance training sessions, you must begin pushing yourself on each set. Each set should be taken to or very close to volitional fatigue. Meaning that you complete the maximum number of repetitions you can per set. Of course, this advice is for an orthopedically sound individual that has no underlying injuries.

For an advanced trainee, you may want to stop a set 1-2 repetitions short of failure. I would take more days of recovery if progression does not occur or if you find you cannot exert maximal effort. Ensuring optimal recovery is one reason I suggest resistance training just one or two days per week. Resistance exercise is a high-intensity exercise where progression is the foundation.

Experience

Experience

I have spent over 30 years being a student of resistance training and applying knowledge within the laboratory of my own body.  I have altered every training variable possible to improve strength, muscle mass, and health.  

After all of this research, I have found that what worked early in my exercise career is just about the same advice I would give today.  The only difference is today I have greater confidence in my recommendations that experience brings.  Training programs recommended here are backed by my own experiences, the 30 years of training of clients, and support from research.

Just about every training study that assesses outcomes such as muscle mass, strength, and power results in similar improvements in those outcomes as a result of the program. The phrase you will see in the literature is, “these results demonstrate no significant difference between groups” for whatever variable researchers are examining.  One might say we can perform any exercise routine and achieve benefits and that is true to an extent.  Perhaps researchers are asking the wrong questions. Finding a safe, practical approach to exercise is a more appropriate question. The approach we should implement is one that maximizes the benefits of resistance training while limiting injury potential.

Exercise Selection and Volume

Many exercise programs consist of way too much training volume along with dangerous exercise selection. These two issues are so rampant in the exercise world today that both the general population and exercise professionals are confused at best. My goal here is to educate you on effective exercise prescription providing you with a laser-focused program that mitigates your chance of injury and overuse.  All routines I will write about are routines I have followed.  Of course, you should use your own judgment before following any program, and certainly, you need to be medically cleared to exercise. I will cover the importance of appropriate exercise selection more in upcoming blog posts. This topic is the most important element to consider regarding exercise prescription.

Youth Exercise

The thoughts of the beginning of my resistance training journey lead me to a current state of thinking about the purpose of this writing. I have three boys and two of them are involved in sports. Most coaches are encouraging young athletes to engage in a conditioning program and rightfully so. However, safe, prudent strength exercise programming information is in limited supply. I can think of no other population that I want to serve than our youth. Therefore, the main purpose here is to distribute evidence-based, practical, and safe strength training information appropriate for youth.  If only I had been able to find a mentor or resource to form the basis of my training. Such a mentor would have shortened my time to success and reduced my chance of injury. Yes, I have experienced some major injuries over my 35 years of resistance training and some of what I will share will be information related to what I would have done differently.

Be Careful Who You Listen To

I have observed coaches recommending exercises that offer minimum benefits but expose athletes to extreme risk of musculoskeletal injury. The thing about some musculoskeletal injuries is that they are permanent, affecting a youngster long after their athletic career.  Resistance training should improve performance and be designed with the concept of individual differences at the forefront. Strength and conditioning programs are often written with ego and “routine” as the driving force. For example, the dogma that all athletes must perform barbell squats, deadlifts, and power cleans regardless of orthopedic status or biomechanical traits is a recipe for injury. Young athletes report pain and discomfort only to feel the pressure from coaches or a tribe to continue with such a risky exercise. Resistance training exercise should not cause pain within joints but rather stress the muscles surrounding a joint. Frankly, some exercises are just not suitable for certain body types based mainly on the biomechanics and or physiological makeup of the individual. I will dive deeper into these topics in future posts. Until then…

Stay strong,

MT

Strength Training Basic Program

Hello Everyone.

I posted this video yesterday on Facebook and I wanted to follow up with the content of the video.  I wanted to share perhaps the most productive resistance exercise program we have used at our training center for both myself and clients.  You can alter the program to meet your needs and as you progress, you can increase the frequency and volume of exercise.  Keep in mind that there is no one Best exercise program but there are some basics of exercise that should be followed.

The program

Flat Chest Press 1-5 sets of 8-12 repetitions

Pulldowns/Pullups/Dumbbell Rows 1-5 sets of 8-12 repetitions

Lunges (Walking or Stationary) or Leg Presses 1-5 sets of 8-12 repetitions

Standing Calf Raises 1-5 sets of 8-12 repetitions

Biceps Curls 1-5 sets of 8-12 repetitions

Triceps Pushdown 1-5 sets of 8-12 repetitions

*If you have not been strength training start by just completing 1 set of 8-12 repetitions per exercise 1-2 days per week.

* Record all training variables: resistance used, repetitions completed.

*As you progress you may increase the number of sets to 2-5 per exercise. I would probably focus on completing at most 2-3 sets per exercise and increasing the load and or the number of repetitions per set.

**There are many ways to exercise effectively and altering the sets, repetitions, exercises, loads, and all acute training variables is important for long term success and improvements in outcomes.

* This is a basic template and something you could follow for 4-6 weeks at which time you would want to make changes.

Sincerely.

Michael Thomas, Ph.D.