ISSUE # 5

 

INSIDE THIS ISSUE...

- "Back Training: Choosing Exercises for Complete Development"
- "Machine Exercise Update"
- "Simultaneous Training for Strength and Endurance"
- "Determining Your Optimal Training Frequency"

 

1 - BACK EXERCISES: SO MANY MUSCLES...WHICH EXERCISE TO CHOOSE?

 

The back is a highly complex structure, and the musculature is composed of more than just the highly visible lat ("wing") muscles. The rhomboids of the upper-middle back, the trapezius, and the posterior deltoids are all vital for proper posture. Finally, the lower back is an important area to train for posture, safety, and performance.

 

Because each muscle has a particular anatomical movement and a precise function, specific exercises have been developed to emphasize their recruitment. The lats (latisimuss dorsi) function as shoulder extensors (i.e. the front crawl movement of swimming), therefore, pulldowns, pullovers, and pull-ups effectively stress this muscle by pulling the elbow down and in towards the body. 

 

All rowing-type exercises stress the lats to a degree, but place greater emphasis on the muscles of the upper back. The function of the upper back muscles is to retract the scapula (bring back the shoulder blades). Concentrate on bringing the shoulder blades together to increase the effectiveness of the exercise during rowing.

 

The posterior deltoid and trapezius muscles prevent the shoulders from rounding forward, as often occurs with over-development of the chest and anterior deltoids. And for our lower back, this area extends the trunk at the hips, therefore back extensions are a useful, safe, and effective exercise.

 

Lat Exercises

• •Chin-up
• •Pullovers (machine OR dumbbell OR standing at the lat-pulldown machine)
• •Lat pulldowns (to the front, reverse grip (greater bicep involvement)
• •Middle-Upper Back Exercises
• •Barbell bent-over row
• •Machine row & Seated row (wide-grip = upper back)
• (narrow-grip = greater emphasis on lats)
• •One-arm dumbbell row
• •T-bar rows
• •V-grip handle pulldown 

 

Posterior deltoid

• •Bent-over cable lateral raise
• •Reverse fly on the chest-fly machine

 

Trapezius

• Dumbbell shoulder shrug

 

Lower-back Exercises

• •Bench hyperextension
• •Deadlifts
• •Lying hyperextension (The Superman)

 

 

2 - EXERCISE UPDATES

 

a) MACHINES VS. FREE WEIGHTS    

In experienced lifters performing a free-weight or a machine bench press, there was no observed difference in muscle activity of the pectoralis major or triceps. However, both the anterior and middle-deltoid had greater activation during the performance of the free-weight bench press. 

There was a trend toward greater activity in the free weight activity. This may be due to an increased role of the deltoid muscles in stabilization of the shoulder joint. The differences were more prevalent at lower intensities and there was high-individual variability. In conclusion, both methods appear to be equally effective in activating the chest musculature, which is the main reason for bench press performance.  

 

b) FOOT POSITION IN LEG EXERCISES

Some exercise programs suggest altering the foot stance during leg exercises to emphasize the development of certain muscles over others. However, research using the EMG (electrical activity of the muscle) of the quadriceps muscles indicates different foot positions do not emphasize any of the muscles of the quadriceps group over another. Therefore, when performing these exercises, or when training and advising a client, choose the natural, most stable foot position. The natural biomechanical position will reduce stress on the patellar tendon and decrease the risk of injury.

 

3 - CONCURRENT STRENGTH & ENDURANCE TRAINING

 

Many exercise programs suggest the performance of both strength and endurance training for optimal fitness. However, if an individual desires greater results in one aspect of training, how does the concurrent training for another adaptation affect these gains?

Research shows the benefits of endurance training are not associated with positive changes in strength, power, or speed. The changes associated with endurance include a decrease in muscle fiber size, however maximal strength gains depend on increases in muscle size. Endurance training also consumes a lot of energy (many calories) that the body requires to build muscle. Therefore, we can see how endurance training performed concurrently with strength training may impede strength gains.

 

Thus, it is more effective to train for one adaptation (i.e. strength) and then to shift to strength maintenance while adding endurance training. Remember that in ISSUE #4 we discussed that maintenance for both the strength and endurance systems requires only 1-2 intense workouts per week. So maintenance workouts/phases allow one system to remain at trained levels while another system is improved (maintenance training is effective for several weeks, then performance may decrease without an adequate stimulus).

 

 

4 - CHOOSING YOUR OPTIMAL TRAINING FREQUENCY

 

Establishing a proper training frequency is essential for effective training. It must be consistent while also providing strategic recovery intervals for optimal adaptations. As well, training frequency depends on the intensity and volume of each individual workout, the type of movement (exercises performed), the condition of athlete (very important), and the individual's training goals.

 

Beginners/Untrained

* a 3-day alternating program is most effective

* avoid eccentric loading (causes muscle damage and needs greater recovery time)

 

Experienced/Trained

* may benefit from more frequent sessions as the muscles require an increased stimulus to cause a physiological response 

 

Injury

* after receiving medical clearance, return at 50% frequency with a low-volume routine and increase the frequency slowly and gradually

 

Maintenance

* one session/week with maximal resistance can maintain some strength

 

Movement type

* slower recovery from multi-joint lifts due to the higher intensity and greater number of muscle groups utilized in these lifts (i.e. squat, deadlift)

 

Progression

* overload occurs through one of the volume components (frequency, intensity, reps, or sets), BUT/ should be slow and gradual to avoid exhaustion/overtraining or injury

 

Split routines

* an advanced technique that trains different body parts each day

 

Upper body

* believed to recover faster from heavy loading sessions than the lower body

 

Variation

* it is helpful to vary the frequency & intensity of training to minimize  plateaus