On to the questions we had this month:
Irregular training implements versus standard training tools. Anecdotal evidence? Research?
There is a lot of anecdotal evidence to the power of non-standard training implements (slosh pipes, sandbags, ropes, suspension trainers, etc) but limited published research, mostly focused around suspension training. Both the anecdotal evidence and research point to the increased muscular effectiveness when using non-standard implements. I believe this occurs for several reasons.
Instability - whether it is the object or the person, a non-braced, non-stable object requires you as a lifter to make constant adjustments to remain balanced and move the object. Each adjustment effects not only the focused muscle, but also the core (not just the abs) and the small supporting muscles surrounding the joints.
Functional Applications - the objects we lift in our daily lives outside of the gym rarely, if ever, are balanced and come with a convenient handle to make lifting easy. Many objects we lift have strange grips, non-centered weight loads, and adjust as we move.
Dynamic Variable Resistance - The best example of this is a slosh pipe, a 6 - 8 foot PVC pipe partially filled with water. As you move, it moves and move fast. With DVR, the intensity of the exercise can be increased without increasing load based on where the load is placed, how it's held, and the movement being performed.
What this really means is the inclusion of non-standard training implements lends to greater levels of total-body strength because multiple muscle groups must be engaged simultaneously while training.
Is heart rate the best measure of Cardiovascular Health?
Cardiovascular health is a hot topic and everybody is looking for the best measure of cardiovascular health. There are numerous ways to measure our health; blood tests, VO2 max, resting and max heart rate, heart rate variability, etc. Given the number of easy to access tests, I do not believe heart rate alone is the best measure of cardiovascular health. Without fancy equipment, there are several measures, which when combined can provide a better picture of cardiovascular health.
Blood Pressure - high reading can show potential cardiovascular problems but also has potential for "normal" readings that are potentially dangerous due to calcification in arteries, diabetes, or those with Vitamin K deficiencies.
Body Temperature - lower body temperature relates to possible hypothyroidism, which can mean abnormal fat metabolism and result in cardiovascular disease. The lower the body temperature, the greater the chance of thyroid problems.
Resting Heart Rate - elevated heart rate is one of the most powerful indicators of cardiovascular disease in men that can be done easily at home, however, it is possible to have a lowered heart rate due to medications or to also have other cardiovascular indicatiors despite the low heart rate.
Heart Rate Recovery - In order to test HRR, you must reach 85% of your max heart rate (220-age) and then wait a minute and measure your heart rate. A recovery of under 12 bpm can indicate possible cardiovascular disease.
At the end, the best measure of cardiovascular health is a combination of tests performed by your doctor, but for at home screening, the four simple tests above are a good starting point for identifying potential cardiovascular issues.
Is there any science to the cardio recommendation of 20M sitting - 10M standing
I have actually never heard of this before, but it does make sense to me. The reason I believe this could be a good rule of thumb for cardio is the change in load between sitting and standing.
Consider a typical day, standing about for three hours is more tiring than sitting for three hours. During cardio, I believe the load caused by supporting one's bodyweight versus having the weight supported by a seat changes the intensity of the workout even if the speed of the activity remains the same
.In general, my heart rate and perceived effort is significantly lower when I use a seated cardio exercise (recumbant bike, hand bike, spin bike in the saddle, etc) versus a standing cardio (treadmill, stairmill, elliptical, spin bike out of the saddle) at the same RPM / intensity level. Without any research to back up my claims, I can only provide my experience.
Is it ok to do conventional deadlifts one day and sumo the next?
Yes, it's possible due to the different stresses to do them both back to back. You obviously will not want to go to max effort both days, but you can train them on consecutive training days. The conventional deadlift places a great deal of stress on the back and hamstrings becaue the hips tend to be further back and the torso more parallel to the floor. Because of the angle, the low back erectors will be greatly stressed. The sumo, with a much more upright posture will place less stress on the lower back and more of the stress on the quads. Both lifts will call upon the glutes and the hips, so the biggest factor to doing them back to back will be the intensity level.
Difference of conventional vs sumo in sports
The big difference in carryover will come from the muscles activated during the lifts and the speed at which the lift is performed. As mentioned earlier, conventional deadlift stresses the back and total body coordination more than a sumo deadlift. Another factor to consider is the starting foot and back position. In the sumo, the back is more upright and the feet are wider and more externally rotated than in a typical athletic stance. THe sumo deadlift is also a more quad dominant lift. When the quadriceps become too dominant, the athlete is more at risk for hamstring and knee injuries then a balanced athlete. By working a more traditional athletic stance in the conventional deadlift, which typically generates more speed, there is better carryover to core and leg strength with a greater training stimulus to the hamstrings and glutes in a position that would be seen in sport.
What is the effect of rapid deceleration on hypertrophy?
The short answer is yes, eccentrics can be used to produce hypertrophic growth in muscle if they are used sparingly and cautiously. If I were looking to add eccentrics into my training, I would choose two lifts per week to train eccentrically, and I would perform the eccentric every other week for no more than 50 total reps. That will allow me two eccentric days on a muscle each month and should alleviate having too much muscle damage.
The danger of rapid deceleration, similar to plyometrics, such as what occurs when landing a box drop, can produce an overload in the eccentric action of the muscles being used. Eccentric overload can build muscle when the motion is controlled but can damage tendons and joints when not controlled! Eccentrics can also fatigue the CNS if done too often. For these reasons, it is recommended that rapid eccentrics are only used by lifters at the intermediate stage or beyond.
Charles Poliquin posted this article about how to better use eccentric training to achieve better results. While I agree that the use of eccentrics can help build size and strength, I am cautious with the "rapid deceleration" part of the question. The eccentric motion is responsible for the majority of muscle damage (which can lead to hypertrophy) and rapid deceleration implies the sudden breaking of a load. As I discuss in the next question, rapid changes at maximum tension can lead to muscle strains.
Do hamstring curls cause injury in sprinters?
About 29% of injuries to sprinters are hamstring injuries. One of the main reasons for injury according to Conor Hughes (S&C Coach at the University at Albany) is the hamstring contains biarticulate muscle and that sprinting uses the hamstring to provide both acceleration and deceleration. If strength imbalances exist between the quads and hamstrings, the rapid change from eccentric to concentric could be to blame in hamstring injuries. Also, if the hamstrings are weak or are firing at the wrong time, they are more likely to strain at the terminal range of the eccentric motion. At maximal speed, several components of the hamstring (semimembranosus, semitendinosus, biceps femoris long head) are under under peak musculo-tendon force at around the same time just before impact of the front leg, which is where researchers speculate the majority of hamstring injuries occur.
Strength and Conditioning coaches implement a combination of exercises in an attempt to prevent hamstring injuries. Many focus on knee flexion, hip extension, and combined exercises where both occur. In many instances the movement is a form of hamstring curl, be it the Nordic Ham Curl, Val Slide Leg Curl, or a traditional leg curl. Unfortunately no single exercise can be attributed to the majority of hamstring injuries and no exercise is known to be the most effective in preventing hamstring injuries.
What's a good minimalist Oly program?
Like all programs, there needs to be a basic progression. I have had the best results with doing each olympic lift once per week, starting with 80% of my max and increasing the volume each week. In week 6, I increase all the weights by 5% and continue the program.
My basic Olympic lift program contains eight lifts:
Clean
Snatch
Hang Clean
Hang Snatch
Front Squat
High Bar Back Squat
Jerk
Behind the Neck Push Press
Depending on your training program, adding a few of these lifts to your training days will help develop speed and explosiveness. A sample program could be:
Monday:
hang snatch 3x3
snatch 6x2
front squat 3x8
Regular Deadlift Day
Tuesday:
BTN Push Press 8x3
Regular Shoulder Day
Wednesday:
Off
Thursday:
hang clean 3x3
clean 6x2
jerk 6x2
High Bar Back Squat 3x8
Regular Squat Day
Friday:
Off
Saturday:
Regular Bench Day
Each week, increase 1 rep of the snatch and clean until you reach 6x6 and then increase the weight by 5%. Increase the weight as possible on all other lifts. By the end of each cycle, you should be able to move significantly more than you could at the beginning.
Tightness / Loss of flexibility: Why does it come with age? Can diet help it? Supplements to help?
We all know that we lose bone and muscle mass as we age, but our connective tissue also becomes less elastic. The primary reason for the decrease in elasticity is the decrease of water in the tendons in ligaments. In addition, the cartilage and fluids that cushioned our joints has been eroded over years of use. Combined with the decreased muscle mass and the replacement of muscle tissue with more fibrous tissue and you get tightness and inflexibility. To date, the only supplements that have research showing their viability in maintaining flexibility are:
- Fish Oil
- Glucosamine / Chondroitin / MSM
- Cissus Quadrangularis
I personally take Glucosamine and Fish Oil every day for their ability to minimize inflammation and maintain cartilage.
By maintaining a healthy and balanced diet with fats and Vitamins B, C, and D, you can also promote healthy cells and elasticity in your body. And finally, maintaining activity and implementing a stretching routine can help delay the loss in flexbility.
What's best for muscle gain, Protein or Carbs?
There are two schools of thought on the carbs versus protein debate for muscle gain. We all can agree that building muscle requires caloric excess, and while one may be better than the other, the biggest factor is the excess calories. Unfortunately, studies on which is best are inconclusive leaving us with many different opinions of what is necessary and what isn't. From a pure gain standpoint, 2 g of carbs per pound of bodyweight and 1.0 - 1.5 g protein per pound. If you are looking to build muscle and lose fat, you will want to reduce the carbohydrates, but still maintain a high protein diet. As with everything health and fitness, it will depend greatly on your starting point and your individual body.
