The fitness industry is inundated with information.
Personally, I can hardly believe whether everything is of high quality and is being examined.
For example, earlier this year in the UK, the Daily Mail ran a story titled, “Tips for Home Exercise That REALLY Work: A BBC research found that resistance bands are better than dumbbells for building muscle – and you can see the results in.” see only 6 minutes “. a WEEK to train. ”
The story said that you should spend those 6 minutes doing as many repetitions as possible.
While I’m not someone who judges the workouts, exercises, and demands of others … this one made me squint a bit. If you read the article, you will find some flaws in this claim.
1. You use 11 pound dumbbells. If you are using free weights to build strength, you must actually be using a weight that will challenge you. Ligaments offer a different stimulus that changes as you stretch.
2. The drive for the build-up of force is mechanical tension, not just volume. Therefore, her idea of only doing tons of repetitions until you “can’t get more” is far from the reality of what is needed, along with the principle behind the muscle fiber length-tension relationship. As you use lighter loads, you get smaller improvements in coordination and smaller increases in the ability to recruit high-threshold motor units, and even smaller increases in tendon stiffness and strength production. Simply put, you also need heavier loads to recruit motor units and increase muscle size.
3. With very light loads (such as ligaments), the blood flow from each contraction is not obstructed because the intramuscular pressure is low and the metabolites cannot build up and produce enough fatigue. Basically, this means you end up doing tons of repetitions, which then leaves you with a lot of CNS (central nervous system) fatigue. This reduces hypertrophy as less muscle fibers are used. All of this is needed for muscle growth. So I’m sorry to say that her claim of 6 minutes of high-rep bandwork a day won’t pop your muscles or shirt out … any more than endless exercises with mini-bands around your legs. Any trainer with in-depth knowledge of hypotrophy can tell you this.
4. You use stick-on arm sensors to measure the electrical activity of muscle fibers. This is a far-fetched way of saying, “If the muscle feels like it’s working, it has to be.” Feeling and tension are two different things, and the feeling you get when you exercise does not automatically mean that you are training the muscle. To better understand this, you need to understand that the feeling is due to the lactate formulation and the burning of glucose. None of these are drivers of hypertrophy.
5. Saying 6 minutes once a week is all it takes. I don’t need to elaborate on that. I’m just saying I’ve been exercising for over a decade and I’ve been fortunate to gain 3-4 pounds. of quality muscles per year, let alone in their insane demand of 6 minutes. Preaching in our overweight country that 6 minutes can get them to build muscle can certainly serve as motivation, but then come back to send them the other way once they realize their expectations are far from what this article claims.
So what SHOULD you be doing?
If you’re like me, you’re busy. You don’t have 2-3 minutes to rest between multi-joint exercises, and you don’t want to.
You have to get on and off when you are in the gym. So how can you get a muscle-building, time-efficient workout done in 40 minutes or less?
I’m going to make you a template that you can use and you can save that and paste your exercises and then start working!
Part 1: Preparation for movement
Duration – 10 minutes
Goal: touch problem areas, train muscle groups that you will target in your training.
- Foam roller / soft tissue
- Stretch / mobility
- Motor control / correction
- Dynamic warm up
Part 2: Strength and Power
Duration – 20 minutes
Goal: Do three to four exercises in a group and rest according to your volume / intensity. An example of part one would be: squat, assisted jump squat, deadbug. For the second part, you could do the following: front squat, pull-up, plank transfer.
- 1a. Warm-up / primer set
- 1b. Lower / upper body explosives
- 1c. Core / Corrective
- 2a. Hip / knee dominant (both sides)
- 2 B. Push / pull (vertical)
- 2c. Anti-enlargement
- 2d. “Open” (core, corrective, hip / knee, push / pull, explosive)
Part 3: conditioning
Duration – 10 minutes
Goal: Here you want to train your cardiovascular system. An example could be 3 laps of 400 m rowing, 15 kettlebell swings, 50 m sled push.
- No impact (bike, rowing, walking, ropes, Met-Con)
- Low impact (jogging, slide board, sledging)
- High impact (running, sprinting, jumping, play)
The process of getting results in the gym starts with your constancy and exertion. If your current routine seems to be too difficult for you, you can send me a message today or apply personally for a coaching session with me.
Next month, Over-Achieve Fitness will aim to kick off the annual Hot Mommy Makeover and give back to many hardworking mothers with a 6 week transformation challenge. I’m also personally starting a “men’s group” to work with busy men who want to get back in shape!
Mike Over owns Over-Achieve Fitness in Chambersburg. Follow him on Instagram, @mjo_oaf.