The Science of Strength:

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The Science of Strength

As easy as 1 – 2 – 3

1. Progression: Making the workout or exercise more challenging over time. This could be adding weight to strength exercises, or running faster or longer with cardiovascular training. Either way if you are not challenging your body no improvement will happen.

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2. Overload: Is when the body is challenged through intense exercise and the muscles are worked passed their current capacities. This training “environment” is what sets the scene for improvement.

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3. Recovery: After the muscles have been overloaded they need time to adapt and get stronger. This process takes between 48* - 96 hours +.

So the science of getting stronger is as follows:

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1. Train as hard as you can on each exercise to make sure overload takes place.

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2. Allow the body to rest and recover. You can’t rush improvement.

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3. When you return to the weight room try to add weight or repetitions to each exercise.

The science of getting stronger is really easy to understand. It is the application that is challenging. There are no secret routines or special exercises, just simple things that need to be done a certain way, for an extended period of time.

Train Hard!

TAKU

(*minimum recovery period for athletes with optimal recovery ability).

FOOD FOR THOUGHT: What does research suggest?

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In 2004, Dave Smith and Stewart Bruce-Low of the Department of Sport and Exercise Sciences at the University of Liverpool in England began to investigate High-Intensity vs. High Volume strength training - examining the parameters of sets, repetitions, training frequency, duration, intensity and speed of movement. In December of that year they published an article in the Journal of the American Society of Exercise Physiologists titled

“Strength Training Methods and the Work of Arthur Jones.”

The research duo examined twenty studies that explored speed of movement during exercise and arrived at two outcomes: ONE, that slow training was superior to explosive training (for strength and power); and TWO, that there was no significant difference between slow and fast speeds. In four studies, they identified and exposed the serious risk of injury from explosive training. “It appears that Jones’ recommendation,” they concluded, “that slow, controlled weight training is all that is necessary to enhance both muscular strength and power is correct.”

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In their investigation, explosive training produced, at best, a similar result - and at worst, an inferior result - to that of slow, controlled exercise . . . with one major difference: Explosive training embodied an elevated risk of injury. High-risk exercise with no added benefit makes about as much sense as hitting your head against a wall to prepare for the impact forces experienced in an American football game.

Despite clear facts to the contrary, advocates of explosive training continue to preach their unique version of physiology, and cite research to support their claims, that:

  1. Fast-twitch muscle fibers (thought to be prime contributors to power-oriented performances) are activated by a fast speed of movement. And conversely, that slow-twitch muscle fibers are activated by a slow speed of movement. Hence the mantra, “If you train fast, you’ll be fast; and if you train slow, you’ll be slow.”

  2. fast speed of movement during exercise is vital to develop “power” for sports and/or activities of daily living.

The second claim has been critically challenged, if not negated, by the research of Smith and Bruce-Low. Which leaves us with the first claim, that muscle fibers are preferentially activated by speed of movement.

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In support of that premise, Dr. Ralph N. Carpinelli, Human Performance Laboratory at Adelphi University in Garden City, New York made an exhaustive review of the scientific literature on the subject and reported his findings in the Journal of Exercise Science and Fitness, volume 6, number 2, 2008.

Carpinelli’s analysis of muscle-fiber recruitment revolved around the Size principle, in his words,

perhaps the most supported principle in neurophysiology.”

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TAKU’s NOTES: After our first 50 episodes we’re taking a short break, as we get ready to produce even more awesome content for our T.N.T. listeners. With that in mind, this weeks article features some interesting information in support of Effort-Based strength training with regards to the work of NAUTILUS inventor Arthur Jones.

50 AND COUNTING!!!

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This week marks our 50th podcast episode!

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In honor of this week’s podcast episode #50 we are excited to once again be joined by our friend, and fellow evidence-based exercise specialist Patty Durell from Rock Solid Fitness. Patty was kind enough to take some time from her very busy schedule to visit with us, and chat about where we are, where we’ve been, and where we want to go.

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Join Jesse, Liam, and Patty Durell as we discuss things we have learned during our first 50 episodes such as how we stay fresh and focused, things we have learned from some of our amazing guests, how we maintain our work/friendship relationship as we move our business forward, and what we are looking forward to as we expand our presence into the social media world and beyond.

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Jesse and I would like to thank all of our listeners out there, and invite you to reach out to us anytime with questions. We are here to help you. Let us know what type of content you would like to hear more of. Who would you like us to have on our show as a guest? What topics do you want us to dig into a little deeper?

Drop us a line at contact@truthnottrendspodcast.com

We are ready to help you with all your fitness needs!


Get ready to embrace an active lifestyle that you’ll love.

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In this week’s podcast #49 we are joined by Dr. Michelle Segar. Dr Segar is a motivational scientist, and leads the Sport, Health, and Activity Research and Policy (SHARP) Center at the University of Michigan.

Michelle's primary mission is to help people who have struggled to stay motivated as well as the professionals who work with them.

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Her book No Sweat translates years of research on exercise and motivation into a simple four-point program that will empower you to break the cycle of exercise failure once and for all.

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You’ll discover why you should forget about willpower and stop gritting your teeth through workouts you hate. Instead, you’ll become motivated from the inside out and start to crave physical activity. You’ll be hooked!

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Practical, proven, and loaded with inspiring stories, No Sweat makes getting fit easier and more fun than you ever imagined.

TAKU’s NOTE: T.N.T. and Dr. Segar agree that there is real value, and health benefits from behaviors like obtaining enough quality sleep and embracing an active lifestyle. Her research suggests that people are more likely to sustain health behaviors if they understand that they are essential to their daily lives. So stop looking for that perfect parking space…A little extra walking will do you some good.

Multi-Directional Resistance Systems

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Jeff Caebolt PhD

Jeff Caebolt PhD

In this week’s podcast episode #48 we are thrilled to bring you our conversation with Jeff Casebolt PhD. Jeff is an instructor at West Texas A&M University.

Jeff has been actively involved in the fitness industry since 1991, working as a personal trainer, strength and conditioning coach, and corporate fitness coordinator.

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Along with his teaching and research, Jeff is also Director of Biomechanical Research for Dynavec Multi-Directional Resistance Systems. Dynavec has developed several amazing machines that allow the user to simultaneously provide meaningful resistance against muscular actions across several planes of motion. The jewel in the crown of the Dynavec line is the Gluteator.

This multi-directional vectoring allows for a more complete stimulus as well as helping support the development of more injury resistant athletes.

Although Jeff has a strong connection to working with athletic populations, the Dynavec machines are effective for fitness participants at all levels.

His research interests include increasing function with strength training across all ages, lower body power development, injury mechanisms, and fall prevention among the elderly.

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Jeff knows that with regards to fall prevention in the senior population, the safest most efficient, and effective way to effect positive change is through the application of evidence-based strength training protocols.

TAKU’s NOTE: I was very fortunate while at the REC 2019 to have the opportunity to meet both Jeff Casebolt and, Kent Fulks: designer, creator, and mad-scientist behind the Dynavec Gluteator. If your gym doesn’t have a Gluteator…You better get one NOW!!

PERSONAL TRAINING TAKEN TO ANOTHER LEVEL

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In this week's Podcast #47, we are joined by one of Canada's top strength coaches, Michael Petrella.

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Michael is the owner and head trainer at STG Strength and Power.  To date Michael has opened and expanded through 5 facilities over the past 12 plus years. Michael is the current recipient of the coveted R.E.C. “Envy Award,” earned for his current training location, which is regarded by many as one of the finest and best equipped private gyms in the world. Michael works one-on-one with clients, who range from young teens to 70 and 80 year olds.

Michael holds several high-level certifications including being a MEDX /HIT/Arthur Jones certified personal trainer with the I.A.R.T. and a Certified Master Trainer with S.P.A.R.T.A.

Michael’s achievements include being recognized by the World Head of Family Sokeship Council for having the “Most Innovative Training Program” and being published in Fitness Science Annual and RescindX’s Strength from the Shadows magazine.

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Michael and his team at STG are known for working with competitive power lifters. They have trained two clients to WPC/AWPC World Championships in powerlifting and the powerlifting team has achieved over 50 world records that are recognized in 4 different powerlifting organizations – the WPC, RPS, 100% Raw, and IPA.

Michael Petrella practicing what he preaches.

Michael Petrella practicing what he preaches.

TAKU’s NOTE: Jesse and I were lucky enough to meet Michael Petrella and other members of the STG Team at the 2019 Resistance Exercise Conference in Minnesota. We are both looking forward to having the opportunity of visiting Michael and his team to explore all of the amazing machines, and strength training tools he has amassed at STG.

HERE AND NOW, BREATH AND RELAX

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In this week’s podcast episode # 46 we are joined by my friend Dan Millman.

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Dan is a renowned spiritual teacher and writer. Drawing on his experience as a National and World-champion athlete, university coach, college professor, martial arts teacher and family man, Dan says that we must live on purpose (rather than at random), and embrace both reason and faith. “Reason provides clear goals,” he says, “While faith teaches us to trust the process of our lives.”

Having
written seventeen books to date, and being a sought after guest speaker at venues all over the world, Dan still see's himself as more of a teacher than a writer or a speaker.

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When he was a gymnast, he discovered he loved teaching even more than learning because no matter what he learned, no matter how he improved himself, only one person benefited. But, if he could share some things he learned in a way that was clear, that other people could really understand, then that excited him.

While watching athletes Dan discovered that there were certain qualities that made more talented athletes in terms of being able to learn quicker, and at a higher level. His theories were successful in training a top U.S. Olympian at Stanford University while coaching the gymnastics team there.

Further refining his process, Dan wrote the book now known as Body Mind Mastery. Body Mind Mastery includes chapters on developing mental, emotional, and physical talent; practical chapters on training, competition, and the evolution of athletics; and Dan’s exploration of natural laws that govern mental and physical training. It examines the psychology behind the search for athletic excellence, and shows anyone how to improve skills, accelerate learning, and unleash athletic potential. The skills it teaches are applicable in sports and daily life — transforming training into a path of personal growth and discovery.

Dan Millman & his daughter; author, journalist, Sierra Prasada

Dan Millman & his daughter; author, journalist, Sierra Prasada

TAKU’s NOTE: Like many, I first encountered Dan’s work when I read his book The Way Of The Peaceful Warrior back in the early 1990’s. Several years later we met for the first time, and slowly forged a lasting friendship. “The Peaceful Warrior's Way”, is expressed fully in Dan’s books and lectures. I highly recommend you explore them all.

On-Demand Strength Training

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In this week’s podcast episode #45 we are very excited to have as our guest, Richard J. Wolff, RD, LDN

Richard has dedicated his life to helping people live well. He earned a degree in nutritional sciences from the College of Health and Human Sciences at Northern Illinois University and has taught at one of America’s top 100 hospitals. As a registered dietitian and licensed nutritionist, Richard serves on the Health and Wellness Advisory Board at Northern Illinois University and is an adjunct faculty in the graduate school of nutrition. Richard completed an internship in medical nutrition therapy at Northwestern Memorial Hospital, Chicago, IL.

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After 21 years in the fitness business with his brothers Richard founded MEDFITNESS in 2009. MEDFITNESS is a strength training studio that specializes in efficient, evidence-based personal training. Their core focus is On-Demand Strength Training (TM). A training system they developed that provides personal training without appointments or high prices. They supervise over 1000 strength workouts per month and have been featured in Club Industry and Neighbors Magazines for their innovative approach to strength training. Their core purpose is to make life better with innovative strength training programs.

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Here are the six things that support the execution and management of the MEDFITNESS On-Demand Strength Training™ system.

1.Simple Workouts: They have several workouts that clients rotate between, making it simple to move clients from exercise to exercise.  This allows the trainer to focus on what matters most – coaching!

2. Standardized Training: They use a standard repetition cadence, and range. This makes it easier for one trainer to move between clients, and provide relevant coaching.

3. Scheduled Shifts: This type of training can be offered within a limited time range, and on certain days of the week. For example, you could begin by offering on-demand training on Monday and Thursday from 8 AM to 12 PM, then add more shifts as enrollment increases.

4. Coaching Formula: They have created a Coaching Formula that combines one-on-one and group coaching to effectively coach every client on every exercise.

5. Weekly Accountability:  At the end of each workout, they verbally confirm the next workout date, and make phone calls to clients who drop below attendance standards every 14 days.

6. Progress Reports: They provide clients printed Progress Reports that measures progression against goals set at the beginning of the program.

TAKU’s NOTE: Richard Wolf of MEDFITNESS has been in the strength training business for over 30 years. He produces some great content on his YouTube Channel (check out the video below for a sample). Jesse and I were lucky enough to meet Richard at the the 2019 R.E.C. If you’re in the Chicago area I highly recommend that you stop in for a workout.