NIFS Healthy Living Blog

In the age of social media, it’s easy to get overwhelmed by the amount of information that is thrown at you each day. Put aside what you know about glute training for the time being and let's focus on two major keys to making progress in a specific area of the body:

• The function of the muscles.
• The exercises that target the muscle the best.

In part 1 of this blog, you will learn the anatomy and function of the glutes. In part 2 I will discuss proper programming to achieve the best results.

The Gluteal Muscles

The gluteal muscles are a group of four muscles: the glute maximus, the glute medius, the glute minimus, and the tensor fasciae latae. Although all animals have glute muscles, large, developed glute muscles are a characteristic of humans that has adapted from a two-legged locomotion. The primary function of the glute muscles is to abduct (to move away from the midline) and extend (kick back) the thigh at the hip joint. This group of muscles also assists in adduction (to move toward the midline), and external and internal rotation.

Glute Minimus

Starting with the smallest of the muscles, the glute minimus is the deepest of the four muscles. It acts in synergy with the glute medius to abduct and internally rotate the thigh at the hip joint. The glute minimus also helps stabilize the pelvis.

Glute Medius

The glute medius is deep to the glute maximus, but superficial to the glute minimus. The glute medius can be seen as a superficial muscle. Therefore, it is important to work the muscle actions of the medius to build well-rounded glute muscles. The glute medius abducts and internally rotates the thigh at the hip joint. It also stabilizes the pelvis and trunk during gait.

Glute Maximus

The glute max is the largest and most superficial of the glute muscles. This is the main muscle that provides the majority of the shape. Its function is to extend and abduct the thigh at the hip joint. The glute max also assists external rotation and adduction.

Tensor Fasciae Latae

The tensor fasciae latae is a fusiform muscle and is located on the anterolateral aspect of the thigh. It has a similar function to the glute medius, in that it abducts the thigh at the hip. It also plays a role in externally rotating the lower leg at the knee. Because it connects to the knee and hip joint, it assists in stabilizing the knee and hip.

Looking Ahead

Now that we have looked at what muscles we will be training, and what their functions are, we can choose exercises that specifically target those specific muscle actions. Our movements will primarily be ones that extend and abduct the thigh at the hip. In part 2 I will list the NIFS trainers’ favorite glute exercises, as well as how to organize them in your training for the best results.

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

You may have seen the crazy events where men and women lift giant stones, carry logs, and pull vehicles. Did you ever think that this type of training might be exactly what you need to do to have better fitness results? Strongman workouts aren’t as intimidating as they seem. Let’s look at the benefits of Strongman training, and why you should start incorporating it into your training program.

Muscle Mass Gains

There are two important factors in muscle mass building. First, you want to apply the strategic tearing down of the muscle tissue and the subsequent rebuilding via nutrition and rest. Strongman workouts provide the right amount of wear and tear on the muscle tissue to safely tear it down so that it can be rebuilt bigger and stronger than before. Second, growth hormone levels in your body enable a better recovery state and directly influence muscle growth. Heavy lifting, which is what Strongman workouts are all about, has been shown to result in a higher release of growth hormone, which can support muscle mass growth.

Increased Strength

When these athletes are carrying giant logs and moving Atlas stones, it almost goes without saying that they will notice changes in their strength levels. Strongman workouts are based on compound and functional movement patterns, which use several major muscle groups at the same time. Include this with a heavy weight load, lower repetitions, and higher sets, and you are likely to see strength gains. Studies show that Strongman workouts are just as effective as traditional resistance-based workouts at improving your strength levels. However, it’s not just your major muscle groups that will see the benefit; your grip strength will also improve a lot.

Improvement on Functional Movement Capacity

With a powerlifting workout, you are focusing on three exercises that begin at Point A and end at Point B. Many Strongman exercises take place in different planes of movement, which can help your day-to-day functional movement patterns. For example, when performing the Farmer’s Walk, you are holding heavy dumbbells or kettlebells and walking across the floor for a prescribed distance. Another example is carrying an Atlas stone; again, you are holding a heavy weight with proper posture and moving that weight. This translates into real-world benefits such as when you are carrying groceries, playing with the kids, or doing chores. Improving your functional movement capacity will result in a higher quality of life and a lower risk of injury.

Accelerated Fat Burning

As mentioned above, Strongman exercises activate several major muscle groups simultaneously. For example, the sled drag involves the quadriceps, hamstrings, calves, glutes, hip flexors, chest, arms, and core. That is a lot of muscle groups for one movement. The more muscles you use and the greater the intensity during the exercise, the more calories you will burn. Strongman workouts allow you to build muscle mass while helping you lean out. Studies show that compound movements, such as Strongman exercises, can help promote fat burning.

Smashing Through Plateaus

If you have been lifting for a while and you feel as if you are not progressing, consider Strongman workouts. The Strongman style of training pushes you outside of your box, challenges your muscles in a new way, and can potentially help you smash through your plateau. Incorporating a Strongman workout in place of your current traditional resistance training program will introduce a new set of stimuli for your muscles to adapt to. The heavy loads, unique movements, and overall demand on the body should be just what you need to see increases in strength, size, and power.

Preventing Injuries

Strongman workouts help build muscle mass that protects your internal organs. These workouts form strong connections between the muscular and central nervous systems. Most importantly, Strongman workouts strengthen the core, which is where all movement originates and where most injuries occur. A weak core is a recipe for bad news. Lower-back pain is the most common complaint in modern-day doctors’ offices. While the cause might be from a direct injury, most lower-back pain is the result of a weak core and overcompensating muscles. Strongman workouts strengthen the major muscle groups, improving your functional movement patterns and preventing injury.

Easy Transition to Other Sports

One of the benefits of Strongman is that this type of training is not limiting. You can use Strongman workouts as a foundation and then hop to other forms of training such as powerlifting, bodybuilding, or CrossFit. Everything you learn and do in Strongman will apply to many other forms of sports, training, or physical activity. With Strongman workouts, you are simultaneously building a lean and muscular physique, which makes it ideal for bodybuilding. You are also developing incredible raw power, which is ideal for powerlifting. Finally, the explosive strength you gain will be useful in a CrossFit WOD (workout of the day).

If you are a beginner, intermediate, or advanced in your fitness journey, consider starting to add Strongman training to your fitness program in some shape or form. You will be able to build a strong foundation for your fitness routine that will benefit you for years to come.

This blog was written by David Behrmann, NIFS Health Fitness Instructor. To learn more about the NIFS bloggers, click here.

Pull-ups are a great muscle-building exercise. However, many of us struggle to even do one or enough reps to truly take advantage of the muscle-building rewards of this exercise. In this blog I explain why that is, tell you how to improve your pull-ups, and give you a full pull-up progression intended to take you from 0, 1, 2, 3… up to 10 pull-ups in a row or moreLet’s be honest, pull-ups are difficult. First off, whether you weigh 100 pounds or 350, that will be the weight you will have to overcome with each rep. Secondly, pull-ups engage more than just your back. You may or may not have a big back and bicep muscles but still can’t do more than one or two pull-ups. No matter how big the muscles in your back and biceps are, if you have weak links in the chain of movement, you will still be limited in your ability to do more pull-ups.

Change Your Training for Strength

The first step to improving your pull-ups is to change your training for strength improvements. Based on where you are at, I like to break it down into three groups:

• Group 1: 0–4 pull-ups
• Group 2: 5–7 pull-ups
• Group 3: 8, 9 and break through to 10

Group 1: 0–4 Pull-ups

If you are in the group 1 category, you currently can’t do a pull-up, or can’t do more than 4 in a row. You need to quickly build strength with a couple of exercises I like to do.

The first is inverted rows, which can be done under a bar in a rack or with the TRX Straps in the horizontal plane. 

The second exercise is negative pull-ups to assist and train your body in a vertical plane. With negative pull-ups you will work on lowering (descending) for time, adding seconds to each rep as you progress. Make sure to fight the lowering in a full range of motion. Do not hold yourself in the up position and then just fall. Control the descent for the full range.

Group 2: 5–7 Pull-ups

Group 2 is further along and ready for pull-up progressions. This is when we will build up volume and work toward getting in 2–3 sets, with the goal of reaching toward 20–30 reps completed. We will add assisted pull-ups to allow for reducing the amount of resistance you need to overcome reps the higher volume.  An easy way to do assisted pull-ups is to use a larger resistance band and loop it around the rack, giving you a platform to stand on while assisting your pull-ups. 

Group 3: 8–10 Pull-ups

Group 3 is essentially going to repeat what group 2 is doing but adding weight to your pull-ups to help you break through to 10. Adding weight can be as easy as adding a weight belt with 5 pounds on it or putting a 5-pound dumbbell between your feet. When you are doing the banded assisted pull-ups, start to use smaller, thinner resistance bands to stand on.

All Groups: Work on Core, Scap Retractions

All three groups need to work on weak-link areas as well. First is core work; as I stated earlier, pull-ups are difficult and place concentrated demands on the core, also a known weak link. I like to use Planks and Hollow Rocks. Next, you need to work on scap retractions, and you can do small pulls to train it with scapular pull-ups and face pulls.

Shoulder Prehab

Start with prehab exercises. Prehab exercises should be used to bomb-proof your body and potentially prevent future injuries. The overall goal of prehab exercises is to increase durability in your physical activities with better-quality movements, which will improve performance and overall health. Here are two I like to start with. Pick one that works for you for today’s pull-up workout.

Option 1: Shoulder Prehab—Light Weights

x10 reps each
Standing: I, Y, T, W’s, Scap Taps
Lying: I, Y, T, W’s, Overhead Scap Taps

Option 2: Shoulder Prehab—Bands

x10 reps each
Standing: Band Pull-Aparts with Bent Elbows, Banded Figure 8's, Band Pull-aparts with Long Straight Arms
Banded Over & Backs
Half-Kneeling Lunge: Diagonal Pull-aparts with Long Straight Arms

The Pull-up Workouts

Now that you are warmed-up and have bomb-proofed your body, let’s begin the pull-up workout. Here’s the strategy to vastly improve your pull-ups. Reference your pull-up ability and progress accordingly from there. This is a full back workout performed once a week.

Group 1: 0–4 Pull-ups

Inverted Rows (under bar or TRX straps): 3–4 sets or 8–12 reps
Negative pull-ups: 3–5 sets or 3–5 reps  ** FULL RANGE OF MOTION**
(Starting out 3x3 reps at 3s descents… progressing to 5x5 at 5s descents for each rep.)
Elbow or Push-up Plank: 3 sets of :30s–2mins
(Starting out with 3x sets at :30s… progressing to 2mins eventually)
Alternating your workouts with Scapular Pull-ups and Face Pulls: 3–4 sets or 8–12 reps with 2s holds
(Hanging from pull-up bar, squeeze scapular muscles, as if beginning the pull-up motion and hold for 2s for each rep. Next workout alternate with Face Pulls, keep elbows up and thumbs toward temples, again squeeze scapular muscle for 2s.)

Group 2: 5–7 Pull-ups

Pull-ups: Sets of 2–5 reps aim for 20–30 reps total.
Assisted Pull-ups w/larger resistance bands: Mirror how many sets/reps you accomplished with pull-ups previously. Shooting for the same.
Inverted Rows (under bar or TRX straps): 2–3 sets or 8–12 reps
Alternating your workouts with Elbow or Push-up Plank and Hollow Rocks: 3 Sets of :30s–2mins
Alternating your workouts with Scapular Pull-ups and Face Pulls: 2–3 sets or 10–15 reps with 2s holds

Group 3: 8–10+

Weighted Pull-ups: Sets of 2–5 reps, aim for 20–30 reps total.
(If you are just getting into group 3 and graduated up from group 2, start back over with reps and sets you began that group with; you are adding weight to your pull-ups now.)

Example, group 2

I started with 3x4 reps and progressed to 5x6 reps. Now do the same but with weight.

Assisted Pull-ups w/smaller resistance bands: Mirror how many sets/reps you accomplished with pull-ups previously. Shooting for the same +2 reps. Try to do a little bit more volume.
Inverted Rows (under bar or TRX straps): 2–3 sets or 8–12 reps
Alternating your workouts with Elbow or Push-up Plank and Hollow Rocks: 3 Sets of 1–2mins
Alternating your workouts with Scapular Pull-ups and Face Pulls: 3 Sets or 10–15 Reps with 2s holds

Use the Plan Once a Week

That’s it! Use the plan once a week to improve your pull-up potential. You will want to max out and test your pull-ups once a month to see if you are making progress and moving up groups to level up your strength gains.

As with any workout, to make gains, you must start somewhere, you must stay consistent, and you must work hard. Don’t be discouraged that you can’t do pull-ups yet. Stay the course and you will be blown away when you quickly increase your pull-up strength!

This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

How many times have you or someone you know needed help because they were unable to open the pickle jar? Now, how many times have you heard someone get mad because the pickle jar was too easy to open. I’m guessing you haven’t. Nobody has ever complained about being too strong—a statement I like to tell people when they ask why they should start strength training. There are many benefits of strength training. As we age we lose the physical ability to carry out certain activities. Tasks that were once easy are now difficult to do alone or not at all. These are our activities of daily living. 

Activities of Daily Living

Your activities of daily living (ADLs) are your everyday activities that are essential to get you through the day: walking, getting up from chairs, carrying groceries, bringing in the bag of dog food, and so on. As a person ages, these activities get harder and harder to carry out. According to Harvard Health, it is estimated that after the age of 30, a person will begin to lose 3–5% of their muscle mass per decade. Loss of muscle mass will result in the loss of your ability to carry out your ADLs. Additionally, with loss of muscle comes the loss of muscular power, or the ability to produce force quickly. The loss of muscular power is the main contributor to the increase of fall risk as we age.

The loss of muscle mass as we age is termed sarcopenia. Age-related loss of muscle is, of course, preventable. With the correct diet, exercise plan, and regulation of hormones, a person can not only maintain but also increase their muscle mass as they age. This will ensure that you are able to maintain your ability to perform those ADLs with no trouble. Things such as yard work and playing outside with kids or grandkids are activities that should never be lost.

Athletics

Switching gears now to a different population. All aspects of strength are required to excel in a particular sport. From field sports to court sports to endurance running events, being strong will help everyone. The primary benefit that all athletes gain from strength training is an increase in joint stability. A well-structured resistance training plan will not only make the muscles stronger, but will also progress in a way to allow time to increase tendon strength at the same time. A more structurally sound joint is less likely to get injured.

Force is an influence that can change the motion of an object. Force is how we walk, jog, run, jump, change direction, and everything else we do in sport. There are two components that go into force, mass and acceleration. From a training aspect, we can manipulate these two components to match our needs. How this translates to the weight room is, we can move a light weight fast, or move as much weight as we can. Both forms of training will increase force production in their own way. Each athlete will need to train at different ends of the force curve depending on their sporting event and their biology. It is up to the strength and conditioning coach to make a plan for the individual’s needs and sport.

But I Don’t Want to Be “Bulky”

The common misconception is that resistance training will make you “bulky.” I only have one response to this question every time I get asked. I tell people to look at how track athletes and wrestlers train. These athletes are at peak performance but must maintain, and even in some cases lose, body weight. They do this by resistance training with very heavy loads for very low repetitions. This type of training increases muscular strength without increasing muscular hypertrophy (muscle size). If your goals are to increase strength and maintain your muscle mass, training with heavy loads and low volume is the route to take. This approach is also how powerlifters train. Their goal is to increase the amount they lift at a competition, but they must stay within their weight class. They cannot gain excess weight or else they will have to compete in a higher weight category.

The bodybuilders that you see at the very top level spend years and years building up their bodies to look the way they do. They train daily on individual muscle groups to sculpt their body to look perfect for the judges at a competition. Bodybuilders work in a higher-volume rep and set range than that of a strength athlete. Over an extended period of time, with the right diet, recovery habits, and in some cases the use of performance enhancers, bodybuilders are able to look the way they do when they step on stage. However, strength training two to four days a week to improve your health will not make you look like a “bulky” bodybuilder.

Strength Training Is for Everyone

Being strong is never a quality that someone wishes they did not have. A simple strength training regimen will not make you bulky, or weigh you down for everyday tasks. It will make you stronger and healthier. It will give you confidence to do new things, or things that you have been unable to do or wish you could do. Strength training will give you the ability to play with your kids, and then your grandkids after that in the same way. Not everyone wants to be a bodybuilder or a powerlifter, but everyone wants to feel good in their own skin. After all, nobody has ever complained about being too strong. 

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

If you are an athlete, powerlifter, or just a person who loves to see progress, you might want to try out cluster set training. This is an advanced type of training designed to get you stronger faster than traditional set training.

Traditional Set Training and Cluster Set Training Defined

Traditional set training is typically what everyone at the gym does when lifting weights: you perform a set of continuous repetitions and then rest. An example of this would be Barbell Back Squatting 3 sets for 8 reps.

Cluster set training is performing the same amount of sets and reps, but instead of continuous repetitions, you perform 1 or 2 reps and then rest, then repeat the same reps until you get to your desired rep goal. An example of this would be Barbell Back Squatting 3 sets for 8 reps, but those 8 reps are divided into clusters of 1 or 2 reps followed by a short rest period. You also typically want to rest 15 to 30 seconds between each cluster to get the desired effect.

Why Cluster Set Training Works So Well for Strength and Power

The reason cluster set is so beneficial for strength and power gain is that it allows you to continue to train at close to max or max effort longer than traditional set training would. The reason is that you get short bouts of rest in between your set, which decreases repetition fatigue. Another reason it works is that you are increasing your motor unit synchronization and decreasing your reciprocal inhibition, which allows you to get stronger. Those last two are neural mechanisms that occur during training, especially max effort training.

How to Add Cluster Set Training to Your Workout

The best way to implement this in your training is to use cluster set training with your main lifts: Power Clean, BB Back Squat, Bench Press, and Deadlift. One thing to note is that this type of training is designed to improve strength and power gains and not necessarily hypertrophic gains (an increase in muscle mass). If your main goal is to increase muscle mass, I would recommend sticking to a traditional set training method because this has been proven to increase those effects more so than the cluster set training method.

Get Help from NIFS

Give this type of training a shot and see whether your numbers increase! If you have any questions about cluster set training, you can reach out to me at pmendez@nifs.org and I will gladly answer any questions or concerns. Last thing here is that this is an advanced type of training and should be done by advanced lifters. If you are a novice lifter, I would recommend sticking to traditional set training until you are ready for this.

This blog was written by Pedro Mendez, CSCS, FMS, Health Fitness Instructor and Strength Coach at NIFS. To learn more about the NIFS bloggers, click here.

Let me ask you a question. Have you ever hit a plateau in the weight room when it comes to increasing strength? What about when it comes to increasing power output (vertical jump, short distance sprint)? Well if you have, you are not alone. I know I have hit plateaus in the past and it can definitely be frustrating when you are not able to get past it.

The question I always asked myself was, “What am I doing wrong now?” Well it wasn’t necessarily that I was doing anything wrong. I followed the basic recommendations for strength gain (that being 2–6 sets of 2–6 repetitions). I used to follow those parameters religiously because that’s what I had learned early in my undergrad classes. What I didn’t know is that there are virtually endless ways to get past that plateau. I share my favorite here.

Traditional Strength Training

Let me first describe what strength really means. Strength is essentially how much force a person can exert—or to simplify that, how much weight a person can lift. Traditional strength training is lifting a certain amount of weight, typically about 80–95% of your 1-rep max by 2–6 sets of 2–6 repetitions (NSCA, 2016).

Tempo Training

Tempo training is essentially lifting a certain amount of weight for a certain amount of time. What I mean by this is that I can manipulate the amount of tension I want during each rep by how long I have my athletes either lower the weight or bring the weight back up. This type of training has been found to elicit more strength and power output gains than traditional strength training (Dolezal, 2016).

I can have my athletes train at two different types of tempos that will essentially give me the outcome that I desire, whether that be more strength gains or more power gains. The first tempo would be more eccentric based (lowering the bar during a squat, lowering the bar during a bench press, etc.). I typically have my athletes lower the bar for about 3–5 seconds and then explode up. The parameters I use, and that have been found to have the best results, are about 65–85% of their 1-rep max for about 3–4 sets of 3–6 reps (Dolezal, 2016).

The second method of tempo training I use is velocity-based training. This essentially means I have my athletes perform a certain amount of reps as fast as possible. This type of training has been proven to increase both strength and power output in both athletes and the general population (Banyard, 2019). Performing 3–5 sets of 3–5 repetitions at about 50–70% is enough to elicit these changes.

The Verdict: Which Strength Training Method Is More Effective?

In my opinion, tempo training is a much better tool to use versus traditional strength training. The reasons are that with traditional strength training, you really have to make certain you stay within the parameters. With tempo training, there is more freedom in how you train, as well as the additional benefit of improving power output and strength, whereas traditional training does not really increase power output (Banyard, 2019). If you’d like a more technical explanation of why tempo training is better, let’s meet up at NIFS!

This blog was written by Pedro Mendez, CSCS, FMS, Health Fitness Instructor and Strength Coach at NIFS. To learn more about the NIFS bloggers, click here.

Are you looking for a workout to strengthen and tone muscles without increasing bulk, but have not found anything that you like doing? Have you always wanted to increase your cardiovascular endurance and metabolism but hate doing regular old boring cardio? Well I might have an answer for you…

Barre is a workout that you can do every day. That’s right, a workout that you will want to do because it challenges you, but is low-impact enough that your joints will not be screaming at you the following day. Actually, studies have shown that Barre has various positive health effects! This fun and relatively new workout can help increase bone density while tightening skin and reducing cellulite.

What Is Barre Above?

Alright, well now you’re interested… so what is Barre, anyway? NIFS offers two Barre-based classes (Barre Above and Barre Fusion) (see the Group Fitness class schedule here). Today I dive a little bit deeper into what Barre Above is.

Barre Above is a fusion of yoga, Pilates, strength training, and ballet. Barre classes incorporate specific sequencing patterns and isometric movements that target specific muscle groups. This pattern of exercise helps improve strength, balance, flexibility, and posture. Barre exercise movements are low-impact and are made for all fitness levels. In Barre, the movements consist of plie squats, leg kicks, lifts, and holds as well as an array of core exercises.

At a Barre class, you can expect your whole body to be challenged in a way other group fitness workouts do not. Expect a great playlist to motivate you throughout the exercises because barre is a beat-based format. What does this mean? Beat-based formats are taught to the beat of the music. For example, you will squat to the main beat of the music up and down and eventually pulse it out until the beat changes. This type of workout is a blast because the music is the focal point of class. Expect playlists of popular and fun songs to move your body to at Barre every week.

A Total-body Workout

Do you know the shaking feeling you get in your core when you hold a plank position or when you hold a weight in your hand in an outstretched arm for an extended period of time? This is the type of challenge you will feel throughout your entire body at Barre. Barre offers an effective total-body workout focused on low-impact, high-intensity movements that lift and tone muscles to improve strength and flexibility made for every body.

If you are ready for a workout you enjoy coming to and feel accomplished afterwards, join us for Barre at NIFS.

See you at the Barre!

This blog was written by Payton Gross, Group Fitness Coordinator and Barre Above Instructor. Learn more about the NIFS bloggers here.

As winter approaches, don’t let it discourage you from reaching your full potential and goals you’ve set for yourself. Continue to use exercise and strength training to keep your body healthy.

Keep Setting Fitness Goals

Continue to set goals; goal-setting will help you stay the course. Setting goals gives you purpose and meaning, and a reason to come to the gym. Set small goals and watch them turn into big ones. If you feel you’re plateauing, get a personal trainer to help you push past your threshold. They will keep you accountable as well as push you to new heights in your fitness journey.

Focus on Nutrition and Healthy Eating

Use the cold months to really focus on your nutrition. Winter months can lead to more relaxation since outside activities are not as prevalent. Keeping good nutritional habits will help you achieve your goals. If you need help with nutrition, utilize a dietitian to help you find the right foods to eat. Meal prepping and eating real foods will be key during the winter months—not getting set on carryout food and outside dining. Although every once in a while it’s okay to eat restaurant food, you want to focus on eating clean and getting proper nutrients into your body. Especially now during COVID-19, you want to make sure you’re staying as healthy as possible.

Maintain Safe Practices in the Pandemic

Speaking of the pandemic, continue to practice safe distancing while out in public. That way, you’ll keep your family safe and those around you. Try to minimize large gatherings. If you have to be with friends and family, make sure everyone does the proper things to keep everyone healthy and safe, including wearing masks. Use your best judgment while out and in social gatherings. Continue to wash your hands and sanitize equipment and any object that has been touched or will be touched.

Stay Busy and Keep Planning

Find new hobbies. If you’re able to get outdoors, enjoy that time with family and friends. If you’re not fortunate enough to be able to be outdoors due to the cold weather, find indoor activities to pass the time, but keep yourself busy. Don’t let the winter months bring you down. Continue to plan daily to attack the day and stay motivated. Stay busy and stay healthy!

This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

Let me ask you a question. Have you ever hit a plateau in the weight room when it comes to increasing strength? What about when it comes to increasing power output (vertical jump, short-distance sprint)? Well if you have, you are not alone. I know I have hit plateaus in the past and it can definitely be frustrating when you are not able to get past it.

The question I always asked myself was, “What am I doing wrong now?” Well it wasn’t necessarily that I was doing anything wrong. I followed the basic recommendations for strength gain (2–6 sets of 2–6 repetitions). I used to follow those parameters religiously because that’s what I learned early in my undergrad classes. What I didn’t know is that there are virtually endless ways to get past that plateau. I will share my favorite here.

Traditional Strength Training

Let me first describe what strength really means. Strength is essentially how much force a person can exert, or to simplify that, how much weight a person can lift. What traditional strength training is, is lifting a certain amount of weight—typically about 80–95% of your 1 rep max by sets of 2–6 of 2–6 repetitions (NSCA, 2016).

Tempo Training

Tempo training is essentially lifting a certain amount of weight for a certain amount of time. What I mean by this is that I can manipulate the amount of tension I want during each rep by varying how long I have my athletes either lower the weight or bring the weight back up. This type of training has been found to elicit more strength and power output gains than traditional strength training (Dolezal, 2016).

I can have my athletes train at two different types of tempos that will essentially give me the outcome that I desire, whether that be more strength gains or power gains. The first tempo would be more eccentric based (lowering the bar during a squat, lowering the bar during a bench press, etc.). I typically have my athletes lower the bar for about 3–5 seconds and then explode up. The parameters I use and that have been found to have the rest result are about 65–85% of their 1 rep max for about 3–4 sets of 3–6 reps (Dolezal, 2016).

The second method of tempo training I use is velocity-based training. This essentially means I have my athletes perform a certain amount of reps as fast as possible. This type of training has been proven to increase both strength and power output in both athletes and the general population (Banyard, 2019). Performing 3–5 sets of 3–5 reps at about 50–70% is enough to elicit these changes.

The Verdict

In my opinion, tempo training is a much better tool to use versus traditional strength training. The reasons are that with traditional strength training, you really have to make certain you stay within the parameters. With tempo, there is more freedom in how you want to train as well as the additional benefit of improving power output as well as strength, where traditional training does not really increase power output (Banyard, 2019).

I realize that I have oversimplified this topic, but the actual mechanisms of why tempo training is more beneficial than traditional training are out of the scope of this blog. If you would like more information, I would be happy to explain in more detail in another blog or in person.

This blog was written by Pedro Mendez, CSCS, FMS, Health/Fitness Instructor and Strength Coach at NIFS. To learn more about the NIFS bloggers, click here.

If you have taken an extended break from your workout routine, your return to the gym will likely mean a return to the program that you were originally doing before your hiatus. Exercise selection, reps, and rest periods may be altered slightly after time off; however, eventually you will be back to your pre-break strength and power, among other athletic traits. When you think about that program and how it got you to the point you are at or will be in the near future, do you also think about the steps you will take to further advance your abilities? I’m here to break down a few ways specifically within the muscle that may help give you the variety to your program you are looking for.

There are three main types of muscular contractions that can happen, each of which serves a specific purpose for muscular growth, strength, and power. They are

• Concentric
• Isometric
• Eccentric

Concentric

Concentric muscular contractions are generally the most common type that individuals focus on during their training sessions. Concentric contractions involve the shortening of the muscle during an exercise. If you imagine a lift, say the bench press, the act of pushing the weight up from your chest actively shortens the muscle. The pulling of a bent-over row or the ascent of the barbell back squat all utilize this contraction. An uncommon variation would be to slow down the movement, for example slowing the pulling movement of the bar during a Lat Pulldown. If it normally takes you 1–2 seconds to pull down the bar, try a 5-count with the same weight. The intensity will greatly increase.

Isometric

Isometric contractions are an underrated variation that people most often forget about during workout planning. Instead of a shortening movement like the concentric contraction, the isometric contraction actually involves the muscle staying at the same length during the work period. A simple variation of this contraction is a wall sit. The muscle never changes length, but the tension and effort build over time. 

But the quality of this contraction is found in much more than just wall sits. Almost any exercise can utilize this method. Here are a few of my favorite variations using isometric contractions. The intensity of the holds in these lifts can be dictated by either the amount of weight or the time you hold it for.

• Split Squat Holds (hold split squat in down position with knee off the ground)
• Push-Up Holds (hold push-up in the “down” position; try at different heights!)
• Pull-Up Holds (either chin over bar or with arms hanging straight)

Eccentric

The last contraction variation in this trio is the eccentric contraction. This is commonly thought of as the lowering or lengthening of the muscle during an exercise. Going back to the bench press example earlier, the bar lowering to the chest would be the eccentric contraction. Where this method is most useful is during time-under-tension exercises where you increase the amount of time that you lengthen the muscle during the lift. These are all about control and can get quite intense.

Similar to the isometric contractions, time is everything. For example, when you do a step-up and are coming down off of the box, try to control for 3–5 seconds before your foot hits the ground instead of coming down right away. Here are a few of my favorite variations on eccentric contraction exercises:

• Incline Dumbbell Press (lowering the weight slowly and raising it at a normal pace)
• Slider Leg Curls (pushing feet out in a slow and controlled motion)
• Glute Ham Raises (slow on the way down)

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The variations are not limited to this list. Feel free to get creative with any of your favorite exercises when trying out the different muscular contractions. Remember, time is your friend with any method you choose and can match any intensity you are trying to achieve.

This blog was written by Alex Soller, Athletic Performance Coach and NIFS trainer. To find out more about the NIFS bloggers, click here.