strength

Too much assessment - The real role of personal trainers and exercise professionals.

I like to think that the health and fitness industry has grown in leaps and bounds – resulting in (most) personal trainers having a thorough education in amatory, physiology, and the underlying principles of both exercise prescription and resistance training.

This, for the most part, is an extremely positive thing.

It has greatly increased the service quality of the industry in its entirety, effectively weaseling out those trainers who are in it for nothing more than just a ‘quick buck’ (which is ridiculous: anyone with half a brain realizes a quick buck in the fitness industry doesn’t exist).

This has come with an increased value being placed on assessments, and subsequently, the evaluation of an individual as just that – an individual – becoming the norm. This has led to a premium being placed on individualized exercise prescription, corrective exercise interventions, and of course, specific training programs.

But there is also a downside associated.

A number of personal trainers have veered too far to the dark side, spending way too much time assessing the function of individual muscles, while spending too much time focusing on corrective exercises - when they should in fact be training.

Do we really need to assess every little thing...

Do we really need to assess every little thing...

It is our role as exercise professionals to assess an individual’s capacity for movement as means to improve movement while also ensuring they are training both safely and effectively so they can meet their training goal.

If you find yourself spending 50% of a session on a foam roller or on a massage table, then you probably aren’t doing anywhere near enough training.

Yes assessment is important.

It allows us to establish a baseline for each individual, providing valuable information on areas of weakness and dysfunction. But more than that, it gives us an idea of where we can start training. It tells us what squat regression we should use, what hip hinge movements we should start with, and what single leg exercises will provide us the most benefit.

It is not our role to find out every tight piece of tissue – it is our role to get people moving better – building strength, stability, and function in the process.

 

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Patience: The key to unlocking your training potential

We live in a world of pure, unrestrained, instant gratification.

The word is literally at our finger tips. If we want something, we can order it within minutes, via nothing more than a couple of soft touches on the screen of our phone. We rarely experience boredom, as we have access to electronic entertainment absolutely anywhere. And if we don’t have the knowledge of a particular topic, Siri is just a quick question away.

Now while I won’t deny the apparent benefits associated with this current world state (Game of Thrones on demand? Yes please), it does also come with some fairly large downfalls - the largest of which is our expectation for immediate and (dare I say it?) underserved success.

We expect things to turn out in our favour – and we expect it to happen with minimal effort on our half.

And unfortunately - as nice as it would be – this isn’t how it works.

You won’t get the job you want just because you want it.

You won’t get the girl (or guy) you want just because you want them.

And I can guarantee with 100% certainty that you won’t get the body you want just because you want it.

These things take time, hard work, and dedication. All traits that should be prioritised by each and every one of us, but in this day and age, are completely undervalued.

And when it comes to training, irrespective of our training goal, these traits are paramount. It takes a long term investment into our training before we are likely to see any significant improvements in strength, noticeable increases in performance, substantial growth of muscle tissue, or considerable reductions in fat mass.

Hunter Bennett Performance

 

Even despite the hard work we are putting in on a daily basis.

We need to dedicate time to our training, in which we work hard each and every session, but we also need to demonstrate patience on a larger scale. We need to realise that changes won’t happen overnight, and that we will progress only though dedicated work in the long term.

And while this may go against the ‘wisdom’ of the many 30 day challenges you see on your Facebook feed every morning, I can guarantee that if you work hard and demonstrate patience you will actually see results from your training.

With all this in mind, I would implore you to take a long term approach with your training goals, and realise that this shit is not going to happen overnight.

Every training session is a small step towards your goal, and it’s going to take a few steps to get there.

This shouldn’t be disheartening – it’s just how it is.

So enjoy the process.

 

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The myth of perfect technique

As someone who gets the opportunity to coach people on a daily basis, I strive to get my clients moving with the best technique possible.

We know that moving under load with poor technique can lead to poor force distribution (AKA unwanted stress on specific joints), which substantially increases our likelihood of developing injuries, both acutely (while we are performing that movement), and chronically (some time down the track during sport or exercise).

Furthermore, training with poor technique can lead to significant muscular imbalances. These imbalances can lead to nasty postural deviations, further movement impairment, and again, an increased risk of injury.

Fortunately for us as coaches, technique is one of the few things we have a HUGE amount of control over.

We have the opportunity to educate on the importance of proper technique, develop and ingrain quality movement patterns through the use of relevant exercise progressions and regressions, and can improve limited movement through a number of corrective exercise strategies.

In short, we have the necessary knowledge and ability to ensure that each and every one of our clients are performing a given movement with the a high quality of control and technical proficiency – and it is for this reason that having a client perform movement in a poor or dangerous manner is unacceptable.

But, it is also important to note that quality technique is completely individual.

Despite what the internet warriors might like you to believe, there is no such thing as perfect, textbook, technique.

Everyone has completely individual anatomy (this includes not only limb lengths, but also joint depth) that can significantly alter the range of movement at specific joints. It is for this reason that some people can squat ass to grass with their feet at barely shoulder width, while others can only just squat to parallel, and only when using a wider stance.

For some it may mean that deadlifting conventional is out of the question, and a narrow sumo stance is their best option. For others it may mean that a conventional deadlift is ideal.

None of these techniques are wrong, and in both cases, they may provide the ideal position option for that individual to complete that given movement – but in the same light, each technique is different – and none of them are perfect.

 

Ideal Technique

As coaches it is our job to find the ideal position for our clients to perform a given movement safely and effectively. While this position may be different for each individual client, there are number key things we can look for to ensure this position is found and trained correctly.

Firstly, the individual needs to be able to maintain a neutral spinal position for the movement’s duration. While this is true for almost any exercise, it holds significant importance for lower body dominant exercises (think squats, deadlifts, and their single leg variations) as these movements place significant compressive and shearing forces on the spine.

These forces are actually a good thing when a neutral spine is maintained, as it teaches the muscles of the trunk to resist these forces – this is essential to building a strong and healthy spine.

BUT, when this position is lost, and the trunk moves (flexes or extends) under these forces, we become susceptible to injury and dysfunction.

As a result, we need to play around and find the optimal position where an individual has maximum joint range of motion while being able to maintain a neutral spine. This can be done by assessing passive and active joint ranges in different positions OR reducing the range of movement to ensure that neutral spine is maintained (which can be done by using boxes or blocks to reduce a movements range).

Secondly, we need to sure that the joints remain ‘stacked’ on top of each other. In short this means knees and hips are kept aligned throughout the movement’s duration, limiting any shearing or rotational forces that may be placed on the knees (think excessive knee valgus during the squat).

This can again be done by using suitable exercise regressions OR utilising the principals of reactive neuromuscular control to ensure safe positions are maintained (think bands pulling the knee into valgus during a split squat to teach the body to resist these forces).

 

Closing thoughts

Everyone is different, and as such there really is no such thing as perfect technique. Despite this, we as coaches have a duty of care to ensure that our clients are performing a given movement with the best technique possible given their individual anatomy.

This means ensuring a neutral spine is maintained throughout the movement duration, and guaranteeing that the joints remained stacked.

Exercise regressions are encouraged to teach proper positioning, and can also be extremely beneficial to keeping a movement within a safe range of motion. Remember, there is no right way to perform a given exercise, but there is most likely a best way for a given individual at a specific point in time.

Why you should use performance based goals to track progress

Something that has become quite apparent to me in more recent years, is that most people make the decision to join the gym and start training as a way to make changes to their body.

And while there are certainly some exceptions to this rule (there are no doubt a select few who want to get stronger, or improve athleticism), you can guarantee that the vast majority of people who enter the gym want to feel better about themselves, and ultimately, look good naked.

And there is nothing wrong with this.

Improving body composition is a worthy goal, and working hard to make changes to your body can be extremely rewarding.

The issue is that when trying to improve body composition, people often measure progress through the use of weight related goals - for example: I want to lose 10 kilograms. And while I admit that I am not in the position to determine whether your individual goal is acceptable or not, I can say that in my experience weight related goals rarely provide any value at all.

Although it may sound like a good idea at the time, most people don’t realize that our weight tends to fluctuate massively in accordance to what we have eaten the past couple of days, how much fluid we have consumed, and how much exercise we have performed (among a myriad of other potential factors).

Moreover, if we are using weight training (as ideally we should be) to promote fat loss, then we will most likely see increases in muscle mass that coincide with reductions in fat mass. This would result in a relatively unchanged scale weight, despite actually losing fat tissue.

As a result, if your goal is ‘to lose 10 kilograms’, you might become disheartened despite actually making some pretty serious changes to your body composition.

In this situation the scale is not really indicative of all the progress you have made.

So what can we do instead?

 

Performance based goals

Performance based goals pretty much describe goals based around improvements observed in the gym or on the field.

For example, completing 5 strict chin ups, deadlifting 1.5X body weight, or performing 15 strict push ups are all fine performance based goals. These performance based goals have much more merit than weight related goals because they don’t rely on something as variable of body weight to track change.

And more importantly, these goals are truly indicative of the hard work that you put in.

If you start at the gym and can’t perform either a single chin up or a single push up, and then after 3 months of training can complete 3 chin ups and 10 push ups, you can be certain that you have made progress. These improvements are a tangible measure of all the hard work you have put in to your training over the last 90 days.

And seeing the cumulative results of your hard work is extremely rewarding.

Furthermore, I can guarantee that some serious changes in body compassion (aka a loss of fat mass and an increase in muscle mass) will have come along with these performance based changes.

And while these changes may not be identified as clearly by the scale, you can certainly see them (in both physical appearance and improvement in performance).

 

So In Summary

It’s unfortunate, but too many people seem to think that a reduction in scale weight is progress. I say unfortunate, because realistically speaking, I could go to the bathroom and see more weight loss in 10 minutes than most would see after 2 weeks of solid training.

While the scale does measure ‘weight’, it can be extremely deceptive. How do you know that you have lost fat and not muscle? or just fluid for that matter?

But if you see genuine improvement in your performance, then you can guarantee you are making quality progress.

Seriously, the sooner you make your goals performance based, the better off you will be (trust me).

 

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How to Guarantee Results From your Training

The greatest piece of programming advice I have ever heard came from the great man Dan John (unfortunately I didn’t hear it in person, but thanks to the wonders of the internet, I still got to hear it…).

It went something like this: “Everything works. Nothing works forever”.

While it does seem to be an extremely simplistic view on programming, it holds a huge amount of truth, and does encompasses the principal of progressive overload quite well. Ultimately suggesting that programming doesn’t have to be perfect, and as long as someone is training they will see results.

They will eventually adapt to this training stimulus, and it will stop working.

Now obviously, by making slight adjustments to exercise selection, or increasing the weight we are using or the reps we are performing, we can continue to improve, irrespective of the programming quality. While a ‘better’ program may yield slightly higher results, it can be easily accepted that we would likely see increases in strength, size, of performance.

Unless we aren’t putting in the effort required to make change.

 

Effort

While I think that Dan Johns saying is very accurate, it does make one very large assumption.

That we are working hard.

Which, as I spend more and more time in gym settings, I am starting to think is not as common as we would like to think.

Too often I see people performing the exact same exercises, with the same weights, without even breaking a sweat. They are merely going through the motions, performing their favorite exercises and then going home. And while they might feel as if they have done something, they are not seeing any substantial change.

So really, I think it might be better to suggest that: “Everything works, if YOU work hard enough”.

And ultimately, I think this holds a huge amount of truth.

If you went into the gym and did nothing but deadlift 10 sets of 6 reps (at your 6 rep max) 3 times a week, you would undoubtedly get stronger, probably get bigger, and ultimately improve.

Now from a programming standpoint, this would be absurd. It would be brutal, there is absolutely no periodisation (and subsequently no programmed recovery), and you would potentially burn out after only a few weeks.

Furthermore, there is no consideration for muscle imbalances, single leg strength, or core stability (among a number of other things we love to consider).

But you would still improve.

Because you would be working hard.

In comparison, if you had the perfect program (whatever that may be...) but just went through the motions (following it down to the most minute detail, but without putting in any substantial effort), you probably wouldn’t improve at all.

 

Train with Intent

Ultimately, all I am trying to say is while the perfect program may not exist, we can guarantee improvement by putting in the work.

This means training hard, lifting heavy, and building up a sweat.

Train with the intent to improve, and you will.

 

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The Keys to Muscular Development

Something a little different today - I have a new article up on breaking muscle about three key ways we can alter our training to maximise muscle growth.

While we like to thinking we are putting in the work, most of us are not doing nearly enough to make lasting changes to our body composition. If your still doing a body part training split and hitting 3 sets of 10 repetitions for each individual exercise, then you have so much room for improvement that its not even funny.

If actually want to build muscle, you need to be willing to work hard and train smart.

hunter bennett performance

If you want to find out the best way to promote muscle growth, then you can read the article HERE.

Although seriously, who doesn't want more muscle??? (AKA click the link)

Why injury prevention and improving performance are one in the same.

Why injury prevention and improving performance are one in the same.

It interests me how injury prevention and training for performance are viewed at opposite ends of the training spectrum.

People often associate injury prevention with low level corrective exercises, foam rolling, and stretching, where performance enhancement is associated with lifting heavy, jumping, sprinting, and a whole heap of other cool stuff.

I genuinely believe that this view is flawed, and that not only can each of these training methods contribute to both injury prevention and improving performance simultaneously, but that preventing injuries is arguably the most important thing we can be doing toimprove performance.

Hunter Bennett Performance

 

How can injury prevention improve performance?

While this point is actually pretty simple (and logical) if we think about it, it often gets forgotten.

If we are injured, we can’t train.

If we can’t train, we can improve our performance.

See, simple.

Although if we were to break it down a little further, we can see that injuries impact our ability to train both in the gym and on the field. This will therefore limit our ability to improve strength and power performance, and skill development (both of which contribute significantly to performance).

Secondly, in a team sport scenario, if you can’t compete with your best players on the field, your chances of winning our reduced. As such, in season injuries can negatively affect an entire team’s performance.

As such, keeping your players healthy and able to train is paramount, and should be one of the key focuses of any strength and conditioning program.

Furthermore, those exercises that are perceived as ‘low-level’ (AKA corrective exercises, mobility exercises etc.) play an important role in maintain and improving joint mobility, trunk stability, and movement quality. These qualities can directly influence our ability to express power and strength, and subsequently our ability to perform at a high level.

So these exercises therefore play an important role in maximising performance, outside of reducing injuries.

 

How can performance based training reduce injury risk?

Now, when most people think of jumps, cleans, squats, and deadlifts, they don’t automatically think of injury prevention BUT they should.

Strength training using basic exercises builds tissue integrity. This applies to both muscle and connective tissue (tendons). By building tissue integrity, we improve the capacity of a given tissue to handle load, and produce and resist force. This alone improves our resilience to the likelihood of developing injuries of those tissues.

Furthermore, improving strength around specific joints can improve joint stability, which can consequently reduce the load absorbed by passive joint structures (ligaments and joint capsule). This can significantly reduce our risk developing ligament or joint injuries.

In a similar fashion, both jumps and other power based movements will not only improve our ability to produce force rapidly (AKA improve explosive power), they will also improve our ability to jump and land efficiently. This is extremely important as these movements produce a significant amount of eccentric force loading through the muscle tissue.

By improving both our ability to manage this eccentric force, and improving our ability to jump and land from a skill based perspective, we can limit our risk of injury during these highly demanding movements.

 

So, to summarize

Not only is mobility and flexibility important from an injury prevention perspective, but also a force production perspective. By improving our capacity to produce force efficiently during movement, these ‘corrective’ type exercises can lead to an improvement in physical performance.

Strength and power based movements have the capacity to improve muscle and joint integrity, which can lead to a reduced risk of injury of those tissues.

Furthermore, by improving our ability to perform skill based explosive movements such as jumps and bounds, we can reduce risk of injury occurrence during those movements.

 

So: Training is injury prevention AND injury prevention is training (Prioritise BOTH)

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Is Stretching Really Dead?

With the rapid rise of foam rolling and a host of other effective (and often brutal) modalities of self-myofascial release, stretching has experienced a huge decline in popularity.

This has also coincided with some studies appearing within the scientific community demonstrating that prolonged periods of static stretching can lead to significant reductions in power production and force output (AKA it makes you weaker).

But, does that mean that stretching has no place in our training programs?

hunter bennett performance adelaide based personal training

 

Stretching and power output.

The first point I do want to address with this blog post is the impact that static stretching has on power output. After the initial research undertaken on this topic, stretching was demonised as useless, pointless, and harmful.

As such, while it is often considered common knowledge that static stretching leads to reductions in performance, this isn’t actually the whole story.

While longer duration static stretching (greater than 60 seconds in duration) can lead to reductions in power output immediately after stretching, this effect is not seen for stretches performed for 45 seconds or less.

And seriously, who actually stretches an individual muscle for more than 60 seconds at a time?

So this suggests that short bouts of static stretching will have NO negative effects on performance, which means that you can stretch without the fear that your workout will suffer.

 

Should we stretch?

So if stretching doesn’t affect our physical performance, does that mean we should stretch?

Like almost all of my answers to any training related question…… it depends.

We know that stretching does indeed increase flexibility – that is fact. But whether we need to stretch is a different story entirely.

In my opinion, stretching certainly has its uses – when used correctly.

With the excessive (and often detrimental) amount of sedentary activity we perform each and every day, some muscle tissues will become short and stiff. It is these shortened tissues that, in my personal experience, respond well to stretching.

By stretching these specific muscles, we can return length to muscles are in a shortened state, while also improving joint range of motion, and movement quality as a whole. This can often lead to improved performance, and a decreased risk of injury.

AKA it is good.

But, there is a bit of a kicker.

It is extremely rare that those muscle groups that feel tight, are actually tight.

I have written about this extensively HERE, but often, those muscles that feel tight are actually in lengthened state, due to; A) An antagonistic muscle group being in a short and stiff state; B) excessive weakness of that lengthened muscle group; or C) a combination of the two.

A simple example of this would be the guy who is always stretching his hamstrings because they feel tight, despite them never getting better. This is probably because those hamstrings are in a lengthened position and already under stretch (hence why they feel tight). The issue is most likely tight antagonistic muscle groups (rectus femoris and the hip flexors) and weak hamstrings.

Not tight hamstrings.

 

hunter bennett performance stretching

 

So how do we know what to stretch?

This is pretty simple.

Assess and then reassess.

Check movement, and If movement is poor check range of motion at specific joints. If ROM is limited, then a specific muscle is likely tight. Stretch that muscle (or muscle group), then reassess. If A) range of motion has increased, or B) movement has improved, then you have probably found the tight muscle.

An example of the process might look something like this.

We assess a squat, and get early pelvic tucking. We then perform the Thomas test to assess hip flexor length and find that they have tight hip flexors. We then stretch the hip flexors and ideally, Thomas test improves AND the squat improves.

Now this is an extremely simplistic (and idealistic) scenario. In the real world there is a chance that the squat performance will not improve despite and improvement on the Thomas test – this would suggest either a stability issue, or a motor control issue.

But, I am getting a little off topic here.

With all that in mind, I am trying to demonstrate the potential benefits of stretching, and why it should not me discarded completely.

More so, stretching can become an extremely useful tool to improve both movement and range of motion when used correctly, and should not be ignored because of some of the early research showing its influence on performance.

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Why Gender Specific Training is Bullshit

Misinformation within the health and fitness industry is rampant.

Unfortunately, this is an unyielding truth that we have to come with terms with.

While I feel that exercise professionals (such as myself) can help play an important role in changing the poor practices that this misinformation does produce, it is not as simple as it may sound.

This misinformation is spread frequently and expertly within mainstream health and fitness magazines, TV commercials, and YouTube videos AND despite zero scientific evidence (and arguably zero logical thought progression) to support it, it is gobbled up due to clever marketing that plays heavily on our insecurities.

One such claim that seems to circulate a lot more frequently than some others, is the suggestion that females should train differently to men.

This suggestion is an absolute joke that does nothing more than perpetuate the myth that if a women lifts heavy weights she will become ‘big and bulky’.

This, from my perspective, has two negative repercussions.

1.       It leads to the suggestion that weight training is not a suitable form of exercise for women – which the title of this post suggests, is a load of rubbish

2.       It continues to build the idiotic perception of an ideal female body. Seriously, who has the right to suggest that a female with a muscular physique is unattractive? What people find attractive is none of your business. Furthermore, people show a large number of anatomical and physiological differences (AKA we look different) – as such there is no such thing as an ideal body.

So building on that first point, I am here to tell you that women should lift heavy ass weights, and subsequently, gender specific training is misinformed jargon spread by mainstream fitness 'gurus' who haven’t trained a real client in their lifetime.

Lifting heavy and building strength is key (photo from T-nation.com)

Lifting heavy and building strength is key (photo from T-nation.com)

 

Strength is King

Lifting heavy weights build strength.

I don’t care what anyone says, strength is incredibly important for EVERYONE, no matter their goal or current training level. Strength limits the amount of work we can perform in a session, it dictates our upper limit of power production, and it plays a large role in our rate of functional decline.

By increasing strength, we can improve the amount of volume we can handle in a given session. This can improve our ability to achieve body composition related goals (AKA losing fat and building muscle).

Furthermore, as we age our strength declines. This will eventually limit our ability to perform general tasks of daily living. Subsequently, by maintaining strength we can maintain our functional capacity into our older age.

This will allow us to maintain a high quality of life for our lifetime.

I don’t think you would find a single person who would say that those are not important for females (or males for that matter - EVERYONE should strength train).

 

BUT wont lifting heavy weights and getting strong make me big and bulky?

In short, no, probably not.

While building strength (and lifting heavy) does unquestionably play an important role in building muscle tissue, this process is actually quite difficult for females.

This can be put down to a a number of various gender specific differences in hormone levels and physiological factors.

Ultimately, to summarize without getting too wordy, women will have a much harder time putting on a muscle mass than men.

While lifting heavy will add a small amount of muscle mass, it is not going to turn you into a body builder (not that there is anything wrong with that).

In fact, I have written extensively HERE about how strength training can improve body composition and promote fat loss WITHOUT causing massive increases in muscle mass.

 

Bone Density

While this may be a little on the boring side, it still holds significant importance.

Females are susceptible to becoming osteoporotic later in life (even more so than males). This susceptibility actually increases after the onset of menopause.

While there are a number of dietary factors that can play a role in maintain a high level of bone density, so can strength training.

Heavy loading has shown to stimulate an increase the production of bone cells. This can lead to a significant increase in bone density, reducing the risk of developing osteoporosis. As a result, strength training can play a HUGE role in osteoporosis prevention both before and after menopause.

Strong Bones...

Strong Bones...

 

Strength Training Builds Confidence

There is nothing better than hitting a new PB in the gym.

Overcoming something that you have been working towards steadily for months truly shows that the hard work you have been putting in has been paying off.

I believe this is truer for strength goals than body composition goals as they provide a tangible measure of improvement.

Getting stronger and achieving new strength goals is rewarding – way more so than lifting a 3kg dumbbell repetitively (unless your into that of course – who am I to judge?).

And maybe more important than the knowledge that you are getting stronger in the gym, is the knowledge that this strength carriers over to other aspects of life too.

This might be as simple as being able to move your own furniture without assistance, change a car tire easily, or escape from a horde of hungry zombies.

All silliness aside, you get my point.

Being able to do difficult things independently is both empowering, and a massive confidence booster.

 

So, to conclude.

Gender specific training is a joke.

Lifting heavy has HUGE benefits for males and females alike. This holds true from a health perspective, a body composition perspective, and a performance perspective.

 

 

If you want to start strength training, but don't know where to start, fill out the form below!

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Why changes in both volume and intensity should dictate recovery

I was recently reading through some programming information provided by a textbook that I purchased during my undergrad degree, and was slightly surprised at some of the information in there.

There was a pretty large chapter on the nitty gritty of exercise programming, with specific mention to both sets, reps, and recovery. Within this chapter there was a fairly lengthy explanation on rep ranges and intensity, which ultimately outlined the following:

                High Intensity = 1-5 RM
                Moderate Intensity = 6-12 RM
                Low Intensity = 12+ RM

It was further explained that heavy training periods should utilise high and moderate intensity training loads, while deloads (AKA recovery periods) should utilise low intensity lifting.

While this appears to make sense on a couple of levels, there is a fairly large flaw to their thinking.

Anything that requires maximum repetitions (RM) is not submaximal and therefore should not be considered low or moderate intensity. This holds true whether you are hitting a 3RM, 12RM, or a 20RM.

You see, while a 3RM while will elicit more mechanical stress (due to the heavier load) than a 12RM, that does not make it any less maximal. In fact, I would argue that a 12RM is likely to have a longer recovery period than a 3RM because it would elicit a significantly greater amount of metabolic damage (even despite lower mechanical stress).

So if your training program looks something like this, I have a bit of bad news:

Week 1: Moderate Intensity 8RM
Week 2 and 3: High Intensity 4RM
Week 4 (Deload….): Low Intensity 12RM
Repeat:

At no point are you actually allowing your body time to rest and recover. And in all serious, at no point are you working at anything less than a high intensity.

This is because every week you are still training to failure, irrespective of the rep range used.

A high volume kettlebell workout does not count as an active recovery - no matter how light the load is.

A high volume kettlebell workout does not count as an active recovery - no matter how light the load is.

 

So what can we do instead?

A good deload should allow the body opportunity to recovery without running the risk of losing strength. This means that training is recommended, but it should be done in a way that doesn’t stress the physiological systems of the body.

Arguably the best way to do this is by manipulating volume and intensity of a given training week.

By dropping volume significantly and intensity slightly one week out of every 4-6, we can provide ourselves with an opportunity to recover from our accumulated training fatigue in way that won’t affect our progress.

So an example of that may look something like this:

Week 1: Moderate Intensity 4 sets of 6 at 80% 1RM
Week 2 and 3: High Intensity 6 sets of 4 at 90% 1RM
Week 4: Deload using 3 sets of 4 at 70% 1RM
Repeat:

By letting volume and intensity dictate our deloads rather than maximal rep ranges, we can give ourselves a genuine opportunity to recover, while still receiving a small training stimulus.

This will ensure that we are fresh and ready to go for our next block of training, while also reducing our risk of overtraining significantly.

 

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