The 3/7 Method of Strength Training: Better Results in Less Time!

Strength Training science is always advancing and one of the newer discoveries is the use of a specific strength training protocol called the 3/7 method.  When researcher Jacques Duchateau heard about the protocol from a Swiss Track and field Coach John-Pierre Egger he decided to test it in his lab.

The 3/7 method uses a weight that is 70% of your one-rep max (typically a weight you can perform 12 repetitions of an exercise before reaching momentary muscular failure).   You lift this weight in five sets of 3, 4, 5, 6, and 7 reps with just 15 seconds of rest between each set.

The researcher and his colleagues published their study on the method in Exercise and Sport Sciences Reviews which compared the 3/7 method against various other protocols for bench press.   For both strength and muscle growth the protocol outperformed 4 sets of 6 reps with 2.5 minutes of rest between sets and produced similar results to 8 sets of 6 reps, all with the same weight!

The key advantage of the 3/7 method is that it takes just 5 minutes.   The key to this and any other protocol is hitting failure.   In this case if you pick the right weight you will hit failure in each of the last 2 sets.

Give it try to break a plateau in your program!

 

The Incredible Pistol Squat

 

The pistol squat requires mobility and strength from the entire lower body and core, and once you work up to being able to complete them you can get a great lower body workout anywhere with no equipment. 

Most people will not be able to perform the pistol squat properly without working through several progressions that help develop the specific mobility, strength and stability required to get through the exercise for repetitions.

 Pistol Squat Progressions

There are two basic ways to progress to a full pistol squat. Either use a progressively lower bench or step, or use something to hold onto while doing a full pistol to help pull yourself up and progressively use it less and less until it is no longer required.

For the step progression, you can use actually stairs or use a chair to start.    Stand facing away from the chair or staircase and put all your weight on one leg keeping the other leg straight with the hip flexed slightly so the non-standing foot is held off the ground in front of you.  

Flex the hips and reach back with your butt towards the staircase or chair and lower yourself down under control keep your arms straight and in front of you parallel to the floor to counterbalance your hips moving backwards.  

Let the standing knee and ankle flex along with your hip as you reach your butt backwards and go down.    However, you MUST keep the heel of the standing leg down and this requires a lot of flexibility of the soleus tendon (soleus is the single joint calf muscle).    

Try to lightly touch your butt down to a stair or the chair then drive the standing foot down, squeeze the glutes extending your hip, knee and ankle to the starting position.  

Perform sets of 5 – 10 reps each leg.  Overtime find progressively lower steps, benches or individual stairs so that you are progressively squatting lower and lower until you can perform a full squat on one leg all the way down to the ground and back up again keeping your non-standing leg straight and parallel to the floor while the hip is flexed.

The second option to progress to full pistol squats is to hold onto something that you can pull on while doing a full pistol squat thereby assisting the stance leg.    

You can hold onto a suspension trainer, a cable machine handle, door frame, chair or table, or resistance training band or rope anchored above you.    A great way to do this is to anchor a suspension trainer or resistance band above you to a secure point then grasp the two handles and pull on them as required to do a full pistol squat.    Over time progressively use less and less assistance from the upper body, switch to just one hand, then lessen grip and assistance until you can perform full pistol squats.

The excellent videos below show you exactly how to start and progress the pistol squat - and once you master it you can get a great lower body workout in anywhere!

Videos:  https://youtu.be/It3yvU0fomI or https://www.youtube.com/watch?v=PPksQCbeVZw

The Incredible Benefits of Grounding - Walking Barefoot on the Ground!

 

With summer arriving many of us will have the opportunity of walking on a beach in bare feet.     It’s not just the sea air, water, and sunshine that makes this so fun.   There is a powerful connection formed with the earth when your feet are in direct contact with the ground.

Anyone with small children knows they want to try to ditch their shoes every chance they get – but if you think about this a little you will probably realize that you feel better when you can walk around barefoot.   This is particularly true when you can walk directly on the ground safely such as walking on the beach.  Researchers have begun to unravel why being barefoot directly on the ground can in fact be very good for your health!

Your immune system functions well when your body has an adequate supply of electrons, which are easily and naturally obtained by barefoot contact with the Earth.

Research has shown that electrons from the ground have measurable antioxidant effects that can protect your body from inflammation.  For most of our time on this planet we have been in direct contact with the ground without anything that would block the flow of electrons into our body – natural animal hides do NOT interrupt the flow of electrons!

However in modern time’s pavement, wood, rubber, plastics and many other forms of non-conductive material are between our feet and ground blocking the natural flow of electrons.

The surface of our planet has a negative electrical potential. So when we are in direct contact with it electrons flow to your body through a process called “grounding”.   Grounding cause positive physiological effects that promote optimum health.

Specific researched benefits include improvements in blood viscosity, heart rate variability, inflammation, cortisol dynamics, sleep, autonomic nervous system (ANS) balance, and reduced effects of stress.

When you connect directly to the ground without any non-conducting material between you and the electron field of the planet there is an improvement in the balance of two sides of your autonomic nervous system:  the sympathetic and parasympathetic nervous systems.

How Shoes May be Impacting Your Health

Materials like metals are excellent conductors of electricity (aka electrons!). The human body is also conductive because it contains a large number of charged ions (called electrolytes) dissolved in water.

Other non-conductive materials, such as plastic and rubber, have very few free or mobile electrons. Traditionally shoes were made of leather, which is a good electrical conductor. However almost all modern shoes contain rubber and plastic which block the flow of electrons from the earth to your body.

The Health Benefits of Grounding

Your immune system body has evolved a method of destroying bacteria and viruses by generating reactive oxygen species (ROS) that are delivered by immune cells. These ROS do exactly what they are designed to do, but they can also cause extensive damage to healthy tissues. ROS are usually positively charged molecules that need to be neutralized immediately to prevent damage to the body after destroying bacteria or viruses.   This is one of the key functions of anti-oxidants which are most important in immune cells to protect them from the ROS they generate!

Anti-oxidants essentially provide a supply of negative charges. Food based antioxidants (such as Vitamins C and E) and anti-oxidants your body produces are critical but a regular supply of electrons grounding can supply them as well.

Evolution facilitated the process of grounding by providing conductive systems within your body that deliver electrons from your feet to all parts of your body. This system has been integral to human physiology for thousands of years. Negative electrons are always available, thanks to the Earth, to prevent the inflammatory process from damaging healthy tissues.

All of this was interrupted when we started to wear shoes with rubber and plastic soles, and no longer slept in direct contact with the ground. Several experiments have proven that a person who is grounded is less stressed and more relaxed.

So have some fun, kick your shoes off and get back to nature!

How to get the benefits of Grounding

Grounding is simple in warmer climates – simply spend time barefoot in direct contact with the earth.   Even better do this on a beach walking along the edge of the water because the flow of negatively charged electrons will be highest here because sea water is an ideal conductor of electrons!    Any amount of time will help but the more you can do it the better!  Even better spend some time laying on the beach or ground with your body in direct contact with the ground without any artificial fabrics, rubber or plastic between your skin and the ground.

For those of us who do not live in warm climates staying grounded during colder months is a bit more challenging but doable! There are actually shoes that are specifically designed to facilitate electron flow from the ground into your body like these: https://tinyurl.com/bdhcj53z 

 

 

Ideal Rest Time Between Sets of Resistance Training Exercise

 

There are several different variables to consider when resistance training including:

The exercises you chose to do

The amount of resistance used

The number of repetitions for each set of exercise

The total number of sets of exercise

The rest time between sets of exercise

There is an inverse relationship between the weight lifted and the number of repetitions completed in a set.   When you choose heavier weights you will be able to complete fewer repetitions before fatiguing the target muscles.      A general rule is that higher levels of resistance with less repetitions focus more on building strength, and lower levels of resistance for more repetitions focus more on increasing muscular endurance.

So how does rest time between sets of exercise affect the workout and the results you will obtain from a workout and how should you determine your rest time between sets?    The answer depends on your goals for the workout.        

If your goal is to maximize strength (meaning the maximum amount of resistance you can complete one repetition with) then you should choose longer rest periods of 3 – 4 minutes to allow for complete recovery of the muscles between sets and use high levels of resistance for 3 – 5 repetitions.   

If your goal is muscular hypertrophy meaning increasing muscle size then reducing rest periods to 1 – 2 minutes with less resistance and a higher number of repetitions – 8 – 15 would help to maximize progress.  

If your goal is maximizing calorie burn during the workout and caloric afterburn after the workout, then using minimal rest periods down to no rest period between sets of resistance training is optimal to drive the metabolic overload during and after the workout.

If all this seems too complicated the great news is that a recent study done with experienced weightlifters showed that there was no difference in results when one group used a timed recovery of 2 minutes and another group used a self-selected recovery period based on each individual’s perception of fatigue.     

In the group that chose their own recovery period the average recovery time chosen was less than 2 minutes.    The researchers concluded that the volume of exercise performed (total number of sets and reps) may be the more important factor in driving results versus an exact rest time.

For most of us in the gym who are focused on building a lean physique but not concerned with absolute strength or size the following recommendations are a good guideline:

Do 1 – 3 sets of exercise for each major body part such as chest, shoulders, arms, legs, etc.

Choose a level of resistance where you can complete 8 – 12 repetitions of each set of exercise in good form hitting momentary muscular failure by the end of the set.

Use slow controlled movement without momentum to keep tension in the target muscles throughout the set.

Use compound movements for most exercises – meaning movements that involve movement at two or more joints such as a chest press or push-up versus a pec fly movement.

Use the shortest rest period possible that allows you to complete 8 – 12 repetitions – probably between 30 seconds – 2 minutes!

How to Avoid the Nine Big Beginner Mistakes in the Gym!

 

Click here and watch this short video to find out how to avoid the 9 Big Beginner Mistakes that prevent people from reaching their goals!: https://youtu.be/-NL1_upNzQU_

NAD+ - The Most Important Chemical in your Cells!

 

So what is NAD+ anyway?

NAD operates at the core of the energy system within each of your cells. It has two forms, NAD+ and NADH, which indicate whether or not the NAD is ready to pick up and deliver electrons for use in the mitochondria that produce the energy your cells require. Cells need NAD+ to perform many cellular functions - everything from repairing themselves, to replicating into new cells and to maintain healthy ‘homeostasis’ in the cell.  This applies to all of the cell types in your body, from the liver, the heart, in the brain, your skin and more!

NAD+ is the ‘starting’ point for healthy cellular energy production when it is available to pickup electrons and make them available to the mitochondria. Simply put - higher levels of NAD+ mean more energy is available for all of the required cellular functions for a healthy you.  

Unfortunately, many of the stressors of life can put downward pressure on your NAD+ levels, meaning all of the important mechanisms discussed above don’t have the energy required to do their job.  Inflammation, poor nutrition, stress and even aging itself lead to reduced NAD+ levels over time. By the time you are in your 60s or 70s, you’re likely to have half the NAD+ levels you did when you were 20. 

Thankfully, science is revealing great new insights into why NAD+ levels fall and what we can do to intervene and stay healthy at a cellular level as we age. 

 

The following are a few techniques and strategies for boosting sagging NAD levels.

 1. Exercise

 Exercise is one way to boost your overall NAD+ levels.

While individual sessions of exercise, particularly challenging endurance exercise or exercise to exhaustion (think of doing repeat sets of burpees!) will deplete cellular energy (NAD+ levels), the body’s response will be to make more NAD+ available after it recovers, so as to be ‘ready’ for that type of exercise stimulus to show up again. 

This means higher average NAD+ levels for regular exercisers.  There is not yet enough data to select which types of exercise are best for boosting your NAD+ levels, however there is good data looking at how mitochondria (the energy producers within the cell) density and function change with different types of exercise. This can give us some insights into how specific exercise will impact NAD+ levels. 

In general, exercise that is done over longer periods of time (endurance style, aerobic exercise) will increase mitochondrial efficiency most effectively.  This means there are more, healthier mitochondria on average, and, probably, higher NAD+ levels.

2. Fasting

The connections between fasting and NAD+ levels are not as clear as for exercise.

 

On one hand, we know that fasting activates DNA repair, which consumes NAD+. While fasting, you are also reducing the amount of food intake, which is of course the primary source of cellular energy!  Both of these would mean that NAD+ levels should drop.

 

However, fasting is also reducing inflammation, which is one of the primary reasons NAD+ levels fall with age. One known source of NAD+ depleting inflammation is the inflammatory cytokine CD38 (cytokines are chemical messengers produced by the body). CD38 is known to increase with age and its influence is directly related to the burden of ‘senescent’ cells (so called ‘zombie cells’).    

Senescent cells are cells that have stopped functioning properly and have failed to activate their preset cellular destruct process built into our cells to prevent cancer and senescent cell accumulation.   These types of senescent cells increase inflammation and cancer risk and increase with age. 

 

Fasting is also known to stimulate autophagy (cellular cleaning and recycling) along with programmed cell death described above.    These processes can lower the number of senescent cells in the body. What does that mean? Less CD38 results in increased NAD+ levels.

 

So, again, NAD+ levels and fasting are a bit more complicated, but as with most things related to health and food - ‘less is more’ seems to hold true. The bodily repair that fasting enables is likely to be an effective strategy for maintaining health NAD+ levels. 

 

3. Nutritional Supplements

 

Nutritional Supplements and NAD+ levels are where it starts to get really interesting. In just the past few years, we’ve become aware of two ‘NAD Booster’ molecules, which when taken orally are proven to boost NAD+ levels. Supplementation is so far the only way to sustain sufficient and healthy NAD levels as we age.

 

These ‘NAD precursors’ are the raw ingredient for cellular energy. The thinking goes - when these precursors are consumed in supplement form, they are then more readily available for the cell to use them as energy.

 

Importantly, these precursors both appear to have the ability to enter the cell directly, meaning they can increase NAD+ where it matters most - inside of the cell, where the energy is used for important tasks like DNA repair and cell replication. 

These two precursors are Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN). To date, we have a bit more science on the positive benefits of NR, but clinical trial data (science in humans) for NMN is advancing quickly, and NMN is more popular.

Which of these forms of NAD boosting are best for a given individual is hard to predict - which is where another valuable technology can assist you in you quest for higher NAD+ levels. That’s NAD+ at home test kits! With just a few drops of blood from a finger prick, you can test your ‘before’ and ‘after’ NAD+ levels with either (or both, separately) NR or NMN, to see which one increases your NAD+ levels the most. This is a key metric as you age and it is recommended to test once every 6 months.

Two other supplements can assist in boosting NAD+ levels by decreasing the activity of the CD38 enzyme mentioned above which increases with age and causes the body to use much more NAD+.   These supplements are Quercetin and Apigenin which are both bioflavonoids.

Quercetin can be found in many foods with the highest levels in red onions and capers while the highest levels of Apigenin are found in chamomile and parsley.   Unfortunately, the levels required to reduce CD38 significantly are very difficult to get even from eating these food sources.

In addition both of them are not easily absorbed.     The good news is that both are available in forms that optimize delivery into your cells by binding them to another molecule for transport.

Our partners at  www.donotage.org/products offer the optimal forms of both quercetin and apigenin along with most absorbable form of NMN - Nicotinamide Mononucleotide.    Any of these supplements alone can boost NAD+ levels but together can be particularly powerful.

Boosting NAD+ levels has profound effects on improving cellular energy and health with benefits including:

Improving Exercise Capacity

Improved Heart Health

Improved Cognitive Function

Improved Energy Levels

Increased Metabolic Rate

Increase Cellular Regeneration

Reduced Inflammation

Reduced Agining

 

The Facts on Safe Sun Exposure and Vitamin D

 

If you are confused about whether exposure to the sun is good or bad or somewhere in the middle – you are not alone!   There is a ton of conflicting advice and information being given on Sun Exposure.   On the one side we are being told to completely avoid all sun exposure and wear heavy duty sunscreens at all time, and on the other being told that sun exposure is vital and good for us.   

As always, the real answer is somewhere in the middle, and it is critical to evaluate the validity of information you receive based on the source and if they have a commercial stake in the information they give you.  

For example, it is not at all surprising that sunscreen manufacturers are pro sun screen and push the concept that everyone should wear it all the time to insure they do not get skin cancer, but we know they have a vested commercial interest so should use some judgment evaluating information from these sources.   

And yes there is information suggesting that many sunscreens contain chemicals that can be harmful to your health.   It is important to use sunscreens that do not contain toxic ingredients and do block both UVA and UVB rays.    

The fact is that this issue is not so simple as “authorities” would have you believe.  For example, in this research article (Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden Cohort) that studied all-cause mortality in 29,518 Swedish Woman the conclusion was that avoiding the sun can actually be as dangerous as smoking when it comes to cancer risk and overall mortality risks. Woman who avoided the sun had a much shorter life expectancy than those who got the most sun.   This really challenges the conventional wisdom on sun exposure.   It is also important to state that it is all about dose and your personal genetics meaning that the amount of sun you are exposed to and your personal genetics are very relevant here!  Overdoing sun exposure and any burn DOES increase your risk of skin cancer!

Improving Vitamin D Status is a Key Benefit of Proper Sun Exposure

Sun exposure increases the body’s production of Vitamin D and does so in a way that is quantitatively and qualitatively different and superior to supplemental Vitamin D.    When the body produces Vitamin D from sun exposure it simply will never produce too much Vitamin D and this is not the case with supplementation.    In addition, there are other benefits to safe sun exposure in addition to Vitamin D production.   Proper sun exposure can and does help treat several skin conditions such as psoriasis, vitiligo, atopic dermatitis, and scleroderma.   In addition, sun exposure protects against and suppresses the symptoms of multiple sclerosis, helps relieve fibromyalgia pain, helps treat seasonal affective disorder, enhances mood and energy by stimulating the release of endorphins, and helps synchronize biorhythms and melatonin production.

The Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine have reported an association between vitamin D and overall mortality risk from all causes, including cancer.   Since we know for sure that the human body was designed with the specific capability of producing Vitamin D from sun exposure and we know that Vitamin D levels are crucial for optimizing health it seems quite likely that production of Vitamin D through sun exposure is the ideal if it can be done safely.

There is a lot of positive research on Vitamin D and cancer prevention and treatment, heart disease prevention and treatment, etc. showing that optimizing Vitamin D is a good prevention strategy.

Vitamin D affects almost every cell in your body, which is one of the reason’s it affects so many different disease states.

Vitamin D from Sun Exposure and Health

There have been many studies done on average vitamin D levels and the vast majority of them have found that at least half of the U.S. population has inadequate levels.

Vitamin D is not really a vitamin – rather it is a steroid hormone that your body is designed to create through sun exposure, not from your diet. While some foods do contain vitamin D it is nearly impossible to get all the vitamin D you need from dietary sources alone.

The U.S. Surgeon General American Academy of Dermatology recommend complete and total sun avoidance in order to prevent skin cancer, and there is no question that overexposure to sun can and does cause skin cancer at some level.    However, sun avoidance has been shown to increase your risk of death from all causes substantially so this recommendation does not make the most sense.

Optimizing Vitamin D through Safe Sun Exposure

By following sensible sun exposure rules, including making sure you do not get burned, you can maximize the benefits and minimize the risks of skin damage that could lead to skin cancer. Overexposure, not completely avoiding the sun, is the real issue for increasing your risk for skin cancer.  At the same time, optimizing vitamin D through regular sun exposure can decrease your risk of many forms of cancers that are far more common than Melanoma which is the deadliest form of skin cancer.

So how much sun exposure is enough?

The answer depends on your skin type, time of year, time of day, and where you are located!  The closer you are to the equator the less time you need in the sun because the sun is stronger and more UVB rays hit your skin (UVB is the key to Vitamin D).   Your location and time of year are very important for determining how much sun you can safely tolerate and how much you need to optimize D production.   

For example in the Northeastern US you cannot get enough sunlight exposure during winter to make sufficient amounts of Vitamin D for optimal health (one of the reasons people tend to get sick more in the winter).  Time of day is also important.  Ideally mid-day sun provides the highest level of UVB light BUT you also need much less sun exposure and it is much easier to burn! 

As mentioned above your skin type is also important!  There are technically 5 skin types as it relates to sun exposure times: 

Type I - White; very fair; red or blond hair; blue eyes; freckles 

Type II – White; fair; red or blond hair; blue, hazel, or green eyes 

Type III – Cream white; fair; with any eye or hair color; very common 

Type IV – Brown; typical Mediterranean Caucasian skin Type V – Dark Brown; mid-eastern skin types 

Type VI – Black

If you are skin type 1 to III, you will produce vitamin d more quickly than if you have skin type IV to VI.      A simple rule is to obtain half the sun exposure it takes your skin to turn pink (NOT BURN).     This will tend to optimize benefits without risks.   The more skin you can expose the better!   Once you have been in the sun this long you should cover up – actually covering up is ideal versus using sunscreen.  Wearing a hat, shirt and pants made out of a light but UV blocking material is ideal if you are going to be outside longer than half the time it would take for your skin to turn pink.

According to the National Institutes of Health, between five and 30 minutes of sun exposure to your unprotected face, arms, legs or back between the hours of 10 a.m. and 3 p.m. two to three times every week is enough for your body to produce all of the D3 it needs. So for extremely fair people during peak summer or those that

live close to the equator just 5 minutes of mid-day sun is all it takes, but for a person with dark skin who lives farther from the equator it is probably more like 30 minutes.    Now the key is NOT to burn so start with less time and gradually increase it!

The Pros and Cons of Training on Unstable Surfaces

 

Training on unstable surfaces owes most of its development to rehabilitation, where it originated.  There are many unstable training surfaces including physioballs, foam pads, inflated rubber disks, and Bosu’s.  These surfaces are used on the training floors of most gyms. 

The idea behind unstable training is that inconsistent motion stimulates sensory apparatus in the muscles and joints leading to increased sensory input and increased muscle activation.  In addition, these movements cause muscles on both sides of the joint to co-contract.  Co-contraction occurs to some extent during virtually all movement.   When we significantly increase co-contraction, the result is increased joint stability.

Increased co-contractions from unstable training can be very useful in the treatment of ankle instability and lumbar spine injury.  However, when we use a concept originally developed for rehabilitation, we need to carefully evaluate how and when to use this approach in healthy or athletic populations.

For example, many trainers have clients perform shoulder presses while sitting on a physioball or standing on Bosu to increase core muscle activation.  However, this does not produce the desired result.  Studies show that doing shoulder presses on an unstable surface does NOT increase core muscle activation versus the same exercise done on a stable bench.

The reason for this result is that balanced vertical forces in alignment with the spine do not increase core muscle activity – regardless of instability of the surface the exercise is performed on!  The use of asymmetrical loading, such as doing a one-sided shoulder press, does increase core activation.  However, this core activation is not increased further by being on an unstable surface.

Horizontal limb movements also increase core activation, but there is not a lot of evidence that adding an unstable surface increases this benefit.

When it comes to lumbar (low back) stabilization, research shows that exercises done on unstable surfaces like Bosu Balls in a horizontal position (face up or face down) does increase core muscle activity.  Exercises like crunches, bridges, and push-ups on an unstable surface will result in increased core activation. 

Unstable Surfaces are NOT good for Strength and Power Development

When it comes to absolute force production performing exercises such as bench press or squats on an unstable surface, force production significantly decreases and does not assist in the development of absolute strength.  So when training for increased strength, performing exercises on stable surfaces is a better choice.  

This same thing is true when working on increasing sprinting speed because training on a highly unstable surface increases ground contact time and decreases force production, inhibiting acceleration.  However, doing specific drills on a firm surface that provides slight rebound as PART of a sprint program can produce benefits. 

The other consideration when using unstable surfaces like a Bosu is that lifting mechanics are significantly altered.  Researchers have suggested that training on highly unstable surfaces can actually increase the risk of knee injuries in certain populations!  Not to mention the risk of injuries also increases from hopping, jumping, and leaping on and off of unstable surfaces!

How to Properly Use Unstable Training 

For healthy and athletic populations research suggests that a combination of unstable and stable training will provide the best results.  This brings up two questions:

            Which should come first: stable or unstable?

            What level of instability should be used with each particular person?

The answer to the first question is dictated by the rules of proper progression.  The three primary phases of stabilization training include: 

·       “Static” Stabilization (foundational)

·        “Dynamic” Stabilization (strength/endurance)

·        “Ultra-Dynamic” Stabilization (power)

 Within each phase:

·       Start with bilateral strength development (meaning both legs and/or both arms) in stable environments because it is safer and will increase strength more.  

·       Next progress to stable single limb challenges in a stable environment

·       Then progress towards hopping and jumping skills in a stable environment

·       Then apply that new strength and power to tasks involving postural control on unstable surfaces.  

When it comes to how much instability to use with each person, the answer will depend on the goal of the exercise and the ability of the individual.  Ideally you will use different levels of instability according to the goal of the exercise and the ability of the individual!

 

 

The Amazing Hip Thrust

Everyone wants a stronger and more shapely set of gluteal muscles for many reasons including the fact that they are the largest and most powerful muscle group in the body.    The gluteal muscle group is made up of three muscles:   Gluteus Maximus (Glute Max for short!), Gluteus Medius, and Gluteus Minimus.    Glute Max makes up the bulk of your rear end, and its main function is to extend the hip and also prevent the upper body from falling forward relative to the lower body and hip.

The most powerful exercise for targeting the Glute Max is the hip thrust because it emphasizes the fully contracted which is how we get the maximum activation of the Glute Max.  Initially hip thrusts aka hip bridges can be done on the floor lying on the back with knees flexed at 90% and lift the hips up as far as possible (without arching the back!) and lower back down again.

However most people quickly need more load than just bodyweight to keep progressing.   This is where things get tricky because loading this movement is not easy or comfortable and can even be unsafe!       

What most people do is place the back of their shoulders on a bench facing up with knees flexed and feet flat on the floor then use a barbell across the hips.    Not only is the highly uncomfortable it is really challenging to get into position without people handing you the loaded barbell.   It also takes up a lot of space.

Another option is to use something softer like a sandbag across the hips which is more comfortable but is still awkward and hard to get enough load to do the exercise properly.  

Hip Thrust Machine

By far the best option for comfort, safety, and effectiveness is the Glute Trainer by Matrix Fitness.  Check out this short video to understand why:    https://youtu.be/Dl4_ECUA6Tg 

Male or female - beginner to Olympic athlete can all use this machine!  The long movement arm means that you can use a lot less weight to achieve any desired level of resistance compared to loading a barbell.  You also have the choice of using it with plates or bands or both to optimize overload and results!

The hip thrust does NOT involve a large range of motion and the key is holding the top position and squeezing the glutes without arching the back.    Try a couple sets of 15 – 25 deliberate reps and you will immediately see why this is such a powerful exercise for the glutes.    It is important to NOT arch your back and to get a sense of exactly how to perform a hip thrust check out this tutorial from Bret Contreras who literally put the Hip Thrust Exercise on the map!:  https://youtu.be/LM8XHLYJoYs 

If you couple this with exercises that place maximum stress on the glutes in the fully extended position like lunges, step-ups, and Split Squats with the rear foot elevated – you will get all the glute development you want.     Then you just need to add in hip abduction for a complete glute routine!

Muscle Increases Metabolic Rate and other Surprising Benefits of Resistance Training!

 

Because the muscles function as the engines of our bodies they play a major role in maintaining our metabolic rate.  Even at rest, muscles account for almost 30% of the total calories burned because muscles require lots of caloric energy for muscle remodeling which happens 24 hours per day.    

For those who do not perform resistance training exercise, each pound of their muscle uses approximately 6 calories per day.  However, for those of us who perform resistance exercise regularly each pound of our muscle uses approximately 9 calories per day because of higher levels of muscle remodeling and building stimulated by resistance training.

The key take home is that the resting energy requirements of strength trained muscles is 50% higher than the energy requirements of non-strength trained muscle!   In addition, stronger muscles allow you to perform physical activity at a higher level which increase the energy demands of exercise as well.    Actual overall resting metabolic rate increases approximately 7% for 3 full days following a strength training session!   Over the course of a year, this increase can add up to the energy contained in 10lbs of fat.   Put another way strength trained muscle can help you lose 10lbs of fat over the course of a year.

Strength Training and Blood Sugar, Blood Pressure and Cholesterol!

Strength training is also highly effective for regulating blood sugar.   Your muscles are your largest storage area for sugar, in the form of glycogen, so larger and stronger muscles help pull out more sugar from your blood.   Strength training also increases insulin sensitivity and glycemic control for enhanced sugar transport from your blood to your muscles.

Resistance training has also been shown to reduce resting blood pressure and decrease LDL (bad) cholesterol.   In fact, the American Heart Association and the American Diabetes Association both recommend regular resistance training to combat cardiovascular disease and diabetes.