Multiple movement exercises

Maximizing your workouts with multiple move exercises

When I have clients that renew with me for months at a time I am able to start challenging them with exercises that involve multiple muscle groups. When I first start training a client I need to build their balance, stability, core strength, increase strength, and certainly increase their endurance.

But after I have met those goals I want to start challenging them with “real world” moments. And that involves doing exercises that involve multiple muscle groups.

For example when you do a squat to pick up a box and then press it over your head to put on a shelf you are doing a multiple muscle movement. And if I want to give my clients training that make their life better I choose multiple movements.

I will list a few below. But before you try this – seriously – please ask a gym trainer to demonstrate them to you. Because if you do them wrong YOU WILL HURT YOURSELF.

1) Do a lunge, rise up into a two-arm curl, and press dumbbells above your head. Repeat.
2) Do a pushup then squat thrust into the air and break out to a few jumping jacks. Repeat.
3) Do a pull-up, drop down to a squat and then do a pushup before squat thrusting up to the pull-up bar. Repeat.
4) Utilize a Reebok step and side lunge then jump over step and do side lunge on other side.
5) Dumbbell clean and jerk. Repeat.
6) Do reverse ab lifts off a bench then do a Bench press. Repeat.

I stress that you MUST be at a high level of conditioning to try these and not get hurt over the long term. Please do not attempt them unless you are absolutely sure you can do them and do them perfectly.

As always - I am available for personal training either in person (if in NJ) or over the web. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT
Perfect You LLC

Exercise Progression - Tidbits part 4

Hello, I think I will have covered alot of different methods to progress a stalled exercise routine. Tomorrow we will move on to a new theme. But there a few more exercise progressions I wanted to talk about.

First, lets get some definitions out of the way.

Pyramid Training system - a multiple-set system in which the weight is increased progressively over several sets so that fewer and fewer repetitions can be performed.

Single-set system(also known as High-intensity training system ) consists of performing a single set of a predetermined number of repetitions until deliberate fatigue.

Pre-Exhaustion system - consists of performing successive sets of two different exercises for the same target muscle or muscle group. An example would be doing a bench press to fatigue and then doing dumbbell flys to fatigue. Can be done with multiple sets but is generally only done with one set per muscle or muscle group.

Assisted Training system - This method requires the assistance of another individual who, after several repetitions of an exercise to deliberate fatigue, can provide just enough assistance to allow the lifter to complete 3 to 5 additional repetitions. Caution this system is not for the beginner or deconditioned participant.

Tempo based training system - This system changes the amount of time an exercise is done in one or more of the three contraction phases; Concentric, Eccentric, Isometric. A tempo of 4/2/2 in a barbell bicep curl means that you lift the weight towards you(Concentric contraction) and you make it take 2 seconds(4/2/2), then you hold it for 2 seconds(Isometric contraction - 4/2/2), then take 4 seconds to return it to the starting position(Eccentric contraction - 4/2/2).

Recovery systems - Basically taking time off in measured amounts to increase endurance and strength. In most cases you will come back even stronger then if you did not take the time off.

Lets talk a little about each. The definitions I provided should be enough but let me add a little more understanding to each.

Pyramid-Training system - I personally use this one alot in my workouts and it provides a real blast to your muscles. I have used this system when I have become stalled at a weight and not been able to increase it.
Example:
You are currently doing 3 sets of a dumbbell bicep curl at 30 pounds. You are doing 10 reps per set. You are able to do the first set at 10 reps, the second set at 9 reps, and the third set at 4 reps. You have noticed that for the last few weeks you have not been able to get the 3rd set reps up. Well, based on the Pyramid-Training system you would do the following:
1st set 30 pounds / 10 reps
2nd set 35 pounds /6 reps
3rd set 40 pounds / 3 reps

Single-set system - Simply put, match a predetermined weight that you will lift for a predetermined amount of repetitions.
Example:
You currently do 3 sets of 10 repetitions with 60 pounds for a barbell curl. The first set you can do 10 reps no problem. Utilizing the Single-set system you would do the following:
1 set of 10 reps(if you can) with a weight of 80 pounds. When 80 pounds becomes easy you would boost it to 100 and so on.

Pre-Exhaustion system - I believe my definition says it all. If you have any questions on this system just reach out to me.

Assisted training system - I utilize this system alot with my son(due to school and other commitments he only has one day a week to train and I want to maximize every exercise the best I can). If you workout with a partner this is a great way to fast track your progress. I do caution you that it causes alot of muscle soreness and discomfort and should never be done if you are a beginner or deconditioned.

Tempo based training system. The way you should go about this exercise is experimentation. If you remember a previous post http://personal-trainer-nj.blogspot.com/2008/06/exercise-progression-tidbits.html this system is really a boosted up Eccentric training system. I cannot give you an example of this because this type of system really requires I view your lifting style to formulate a proper tempo. But if you experiment a little you should start to get a feel for your correct tempo range and build up your muscle mass. A normal tempo rate of 2/1/2 is generally what I see most clients do so you can work from there.

Recovery training systems - When I train clients I generally like to have them take off 1 week every 4 to 6. I know it sounds wrong and you may say I will loose gains. But the reality is your muscles will thank you, heal, and become even stronger because of your time off. I must stress that this just applies to weight training - NOT cardio (you still need to do that at least 5 times a week).

Well that ends my theme of exercise progressions. I hope I have given you relevant knowledge and you take that knowledge into the gym and try them. If you have any questions please reach out to me. This blog is about helping you become the "Perfect You".

Note: These exercise systems I made mention of in this post are not meant to be done every day. The should be viewed as additions to your normal workout that are done once in a while to boost your goals. Doing these systems everyday could cause a negative affect and actually stall your gains. Train smart.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise Progression - Tidbits part 3

Well, two posts ago I talked about Circuit training as a pseudo type of exercise progression. Now lets talk about cross-training. It is a term thrown around quite often and I am sure you have heard it at least once.

First, lets get some definitions out of the way.

Cross Training - A method of physical training in which a variety of exercises and changes in body position or modes of exercises are utilized to positively affect compliance and motivation, and also stimulate additional strength gains or reduce injury.

Plyometrics - Exercises that maximize the myotatic(stretch) reflex to teach muscles to produce maximum force faster. Plyometrics are usually sports-specific and utilize exercises such as hops, bounds, and depth jumps; may cause overuse tendon injuries in some athletes.

Bosu ball - Stands for BOth Sides Up. this is an exercise apparatus that has a dome on one side and a flat side on the other. It is used for balance training as well as core training.

As a Personal Trainer I am frequently asked by my clients as well as my friends about cross training. They have heard the buzz about it being the panacea for their stalled exercise routines.

I do not believe that most people need to cross train if they are already exercising smart. If you are already utilizing the flexibility ball, or a bosu ball you really are doing at least one part of a cross training program (see definintion above). If you are incorporating a walking, swimming, or raquet type sport once in a while in your program you are also cross training (http://personal-trainer-nj.blogspot.com/2008/06/exercise-progression-exercise-systems.html). So, if you have been reading my posts and trying some of my suggestions - then you are already cross training and I bet you did not even realize it. If you keep variety in your routines you will excel at reaching your goals - smartly and without all the hype of cross training.

Now let me tell you where I believe cross training is warranted. Lets take a real world example: If I have a client that is a professional tennis player and she wants to vamp up her peformance, my tone about cross training changes. I would need to structure her exercise routine quite differently - here is how I would train her:

1) I would still have her do a regular exercise program utilizing weights, cardio, flexibility, and core training using different exercise apparatus such as Bosu, flexibility ball, and Plyometrics movements.
2) In addition I would analyze her movements she performs for her vocation. Since she is a tennis player I would note that she sprints for the ball, twists her body in rapid fashion to serve or return the ball, and needs to maintain exceptional posture through all of these movements to maximize power.
3) I would incorporate alot of cross training for this individual because her vocation demands it for optimal performance.

Okay so lets address what I would have her do - in a cross training mode.

1) She needs to do wind sprints to improve her time to get to the ball.
2) She needs to work on instability because she never knows what angle the ball is going to be coming from and she needs to be able to work her body in unstable environments.
3) She needs a strong core because a strong core allows the upper body to maximize power from the lower body and the core muscles facilitate that.
4) She needs to do some swimming exercises to get those shoulders working in different motions.
5) She needs to do some jogging or intense cardio to boost her cardiovascular system to be able to last through the matches.

As you can see I am utilizing many modes of exercises to train her for maximal performance. And that is the definition of cross training - training at different angles and different modes(types) of exercise to maximize gains.

Yes, cross training does have a place in some people's routines but if you are not training for a sports specific goal I personally would try to steer you away from it. A sound exercise program already addresses much of what a cross training program gives you.

I am sure this topic might spurn some debate and I look forward to your rebuttals.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise Progression - Tidbit part 2

Okay, Now that you know about the killer Eccentric progression lets talk about another that you might want to utilize in your exercise programs to get better results, overcome gym boredom, or just for fun.

I realize that I may have to break the Tidbits into more then two parts - there just is too many things to tell you all about. Plus, I said I would try to keep my posts smaller. So with that being said...

First, lets get a definition you should be aware of.

Circuit training - Most gyms have an area dedicated to Circuit training that consists of 8-12 machines that work the major muscles of the body(Chest, Back, Shoulders, Biceps, Triceps, and legs). If your gym does not have one of these areas post me and I will give you a workout that utilizes the same muscles I describe. Circuit training involves doing each "station"(machine) for one set at about 8-12 reps and then moving on to the next machine - without rest. When you reach the last machine you go back and do them again. You would do this for 2-3 sets. Most of the time 2 sets on the machines will take you under 30 minutes to complete.

Now I admit that Circuit training is not going to build much muscle (unless you are de-conditioned) and you may question why I would include it as an exercise progression. But you are going to find that there are going to be some days during your exercise routine that you either have little time or really do not have the motivation to do your workout. Well, this is the best time to get your butt to the gym and do something simple to keep that muscle tone. And Circuit training is the perfect option. You will have an easier workout, get a little Cardio work from moving with no rest from machine to machine, keep your muscles and joints moving, spend little time at the gym, and get that feel good feeling from exercising. And that my friends is a progression because if you did not get to the gym you would lose some gains.

The generally accepted theory is that for every 1 day of muscle work it takes two days to lose that benefit. Simple stated if you work your exercise program for 3 months and take off for 6 months you will lose almost everything you worked so hard for.

So when you are rushed for time or your drive is dampened - get to that gym and do a Circuit training workout that lasts under 30 minutes and be proud of yourself for your dedication and progression. You will keep your muscles toned and negate the loss factor of doing nothing. Plus you will get a little cardio benefit as well.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise Progression - Tidbits

To all, I just passed another certification for my field that involves the foundations of human movement. Basically it was certification that involves knowing how human movement works and methodically utilizing the way muscles and joints work to get optimal benefits for an exercise program. I am sure it will only strengthen my knowledge helping you all.

I am going to make this a shorter post since some of you have asked me to post in smaller fashion. Not all of us have all the time in the world to read long posts. I will try my best for you - just realize that some topics really need a long winded explanation. I will do my best. Thank you for the comments/suggestions.

So rather then make this a two part post(this being the second half). I will make it it longer(more posts) in more digestible chunks.

Okay, you have been curling the same weight in your exercise routine forever and just cannot increase the weight. What can you do to pass this roadblock?

Well there are quite a few ways but lets just address one here first.

First some definitions you need to know:
1) Concentric movement - the action that causes the muscle to shorten during a given movement. Example: Bringing a curl up to your chest.
2) Eccentric movement - the action that causes the muscle to lengthen during a given movement. Bringing a curl back down to the start position.
3) Hypertrophy - increasing the muscle mass from its present state to a bigger more "pumped" up appearance.
4) Isometric movement - you stress the muscle but the muscle neither lengthens or shortens under your guidance. Example: Holding the weight in the starting position or in the return position.

Eccentric or negative resistance is an exercise technique that utilizes the way the body handles stress to a muscle.

When you do a concentric movement you do not get the full benefits of muscle fiber stimulation. Though we have all been taught that "lifting" the weight was the primary way of building muscles - me included, we have been taught wrong. You get the most hypertrophy from eccentric conditioning in your exercise routine.

So what does this mean to a simple exercise such as a bicep curl. Well, it means that you lower the weight slowly (sometimes more then you took to lift it).

Why is this beneficial? It is through eccentric motions that the body breaks down the most muscle to hypertrophy.

Here is the science behind it: When you do an eccentric movement you cause the most resistance within a muscle. You have to control the slowing down of the movement as well as control the weight through a muscle fatigued already. The latest research shows .... that eccentric motions cause micro tears of the connective tissue and possibly the muscle fibers themselves. This means that the greatest gains are achieved through eccentric movements. And here we were all taught the exact opposite. We concentrated on just getting that weight up and just kind of letting the weight fall back to the start position without really knowing. Right? I was a victim of this logic as well. Wrong - Wrong!

When you design your exercise programs include one day of eccentric work per week for most exercises. I would not do eccentric work every workout since you really want your muscles healed 100% after eccentric motions. Eccentric work really traumatizes the muscle and to get the most benefits you really want to rest those muscles. I also would say NEVER start doing eccentric work until you have done your exercise program for a month. Again, you want your muscles ready and prepared for a gut wrenching eccentric workout.

When doing your eccentric contraction (coming back to starting point) make sure it takes at least 6 seconds to be back at the starting point. There is alot of talk in the industry about how long that eccentric movement should last but I feel a 6 second movement gives you just enough to achieve the expected results. This is my personal opinion based on my knowledge. Experiment if you want to see what works for you. I would not go over 10 seconds though or you risk an isometric contraction that kills what you were trying to accomplish.

You may be saying to yourself then how long should I do the concentric and isometric contractions during my workout. It is generally accepted that a tempo of 4 seconds concentric movement followed by a 1 second isometric contraction(you bring the curl to your chest then hold 1 second) suits most general population participants. If you are not doing your eccentric movement workout you should return the weight to the starting point within 2 seconds.

After an eccentric workout you may experience alot more muscle soreness during the workout and up to 75 minutes after due to lactic acid buildup) or after 24-48 hours have passed(DOMS - Delayed Onset Muscle Soreness). When you do eccentric movements you really are breaking down the muscle in a efficient fashion. And that efficiency comes at a price but with incredible gains in mass.

If you have questions on this please reach out to me - in fact I encourage anyone thinking about this type of workout to talk to me first. Eccentric workouts can be very rewarding but they are not for everyone. You really need to assess alot of areas to see if it is a good fit.


As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise Progression - exercise systems

Hello, Tonight I would like to address other methods that you can do to progress your workouts and maximize your fitness level. This will be a two part post with the second part coming tomorrow.

Does your gym have a pool that you can utilize? If so why not take your workout to a new level and go for a swim. Do laps, go to the edge of the pool and do ab lifts with the water as resistance, do calf lifts on one foot, put your arms up on a pool side and do kicks till you feel the burn, try walking back and forth through the water from side to side, rotate your arms through the water like you were swinging a bat, do squat jumps. If you own your own pool visit your local pool dealer and check out all the water dumbbells and exercise apparatus that has come on the scene for fitness in the pool, learn different swimming strokes and activate different muscle positions. Really, the options are endless. If you have a partner in the water play catch with a beach ball, play some water volleyball. Well you get my point. If a pool workout interests you email me and I will provide you many more exercises you can do. You might be surprised to see how much different exercises there really are.

Does your gym have a raquetball or tennis court. If it does go play a game with your partner or friend. Most gyms even have a list for single players looking to play a game with other singles. You will take your workout to a new level, activiate different muscles, and have a really great time. You brain may think it is getting a day off from the gym but you will be exercising all the same. Racquet sports provide a killer cardio workout.

Does your gym have an indoor or outdoor track? If it does why not try skipping the cardio workout and doing 30 seconds sprints followed by a minute of walking and do it again. try to achieve a mile or two. Again, the goal is to activate other muscles at a different range then they are currently being trained. As well as stem boredom in the regular workout.

Do not under estimate a simple walking workout for your cardio. A simple formula states that for ever 1/2 hour of jogging you can do you should be able to 1 hour of walking (reaping the same caloric expenditure). Another simple formula states that for every 2000 steps you take (via a pedometer) you will burn 100 calories. maybe you have heard it before about the virtues of taking 10,000 steps a day. Well that is great science because you will burn 500 calories extra a day amounting to 3,500 calories lost per week(if you do it every day - that is a loss of 1 1/4 pounds of fat off of your body per week). Many factors play into this but I hope you get the simplified point I am trying to make here.

As a Personal Trainer I urge my clients to do at least one of the things above at least once every few weeks. I want my clients to see that exercise is a love of life not necessarily sweating in a cold gym setting. Go out there folks and enjoy the scenery during a walk, cool off in the pool while getting fit, do some sprints in the gym or at the local high school track, go get competitive and experience some racquet sports. Get others involved as well. A lot of people would never think of working out at the gym but they would love to play some tennis etc. Enlist them in your goals for a fitter, healthier life.

Above all take at least one of these methods I listed above and pledge to do at least one per month instead of your daily workout. Think of it as a reward that rewards you with better fitness and a more positive experience towards working out.

Tommorrow I will address other training methods that can be incorporated in a gym setting.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise Progression - quiz (answers)

Which exercise position utilizes the most muscles for the row.
a) Standing row with barbell - body bent at 90 degrees.
b) Seated row off of a stability ball on a cable machine - one arm back at a time.
c) Standing row with barbell - body bent at 45 degrees.
d) One arm dumbbell row knee on bench.
e) Standing Row on a cable machine - two arms pull back at once.

Correct answer is (B). This exercise offers the MOST muscle action while challenging the core muscles.

Standing up for an exercise is better then sitting down on a stability ball in most cases.
a) True
b) Doesn't matter significantly.
c) False

Correct answer is (C). Though standing up does act on the core muscles it does not do so as much as the Stability ball. When you stand on the floor you do not have to worry about rolling off of a ball since you have a stable surface for your base. When you sit on the Stability ball your base is the ball and this moves.

A functional exercise is one that:
a) Performs a function.
b) Mocks a daily motion or movement in real life.
c) One that can be performed by most people.

The correct answer is (B). When you structure your workouts ALWAYS think about if the exercise is going to make your daily movements easier. Example: if you are a swimmer you would want to do Dumbbell flys because it builds the muscles that you use in your daily life in the same motion(this is key).

Using an exercise machine is the best way to work as much muscles as possible due to its design:
a) True
b) It depends
c) False

The correct answer is (C). An exercise machine is not going to work core muscles (unless it was designed to) better then using some other sort of exercise apparatus(dumbbells, bands, barbells, etc.). Also some people with low back issues will actually be doing more damage to themselves by sitting in an exercise machine due to the force on their tailbone. Even though a client has a bad back it might make sense in some circumstances to have them stand.

A person with balance problems should NOT do stability ball exercises. (tricky)
a) True.
b) False

The correct answer is (A). You must build up your balance before you progress to the challenging nature of the Stability ball. Or for that matter any other exercise. If a client or yourself have poor balance this is the first thing that must be trained and corrected before you progress to any other level of exercise (except possibly a modified machine-assisted Cardio routine). Without proper balance you risk injury to yourself in daily living as well as gym time.

I had alot of fun doing this quiz and seeing some of you attempt to answer them. Some of you surprised me with your knowledge. I will be creating these mini-quizzes more in the future.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise Progression - Spicing it up

Hello, Well I have talked about some exercise progressions to pump up your exercises. Now I want to tell you some progressions you should consider for your cardio workouts.

1) Why not take a day off from your cardio machines and take a walk with your loved one or a friend through the local park at a brisk pace for a hour. You will be activating the muscles a little differently and you will enjoy it probably a lot more. Remember exercising at the gym is just one place to do it.
2) If your knees can handle it why not walk up and down some stairs. After 10-15 minutes of this you just might wish you stayed at the gym.
3) Jump some rope outside. Ten minutes of this provides an intense cardio response.
4) Take out your bike and tour your neighborhood or local park for a hour. Try to pick some hilly terrain and play with the gears. Try bicycling at the hardest gear ratio you can.
5) Go dancing at the local club. Think of it as a reward that is helping your exercise progression.
6) Shake up your treadmill routine by: walking backwards on it (if you can do it safely) at a slower speed then normal or increase the incline to the highest you can go and stay at each incline level for 1 minute or to. If you normally walk on the treadmill for an hour jog on it instead for 30 minutes.
7) Shake up your stair master by NOT holding on to the handles (if you can do it safely).
8) Shake up your Elliptical workout by trying one of the pre-programmed routines and increase your normal intensity.
9) Take an aerobic class or it that scares you do the ultimate calorie burner - a spin class. If you have never taken a spin class I urge you to do it at least once. I personally have never had my butt kicked more then when I have taken spin classes.
10) Go swimming and do lots of laps with different strokes (butterfly, standard, etc.)

As you can see you should try to integrate at least one of these activities or others I have not mentioned into your workout at least once every two weeks. It will keep boredom away from your cardio routines and it will challenge different muscles in different ways. Remember how just changing the angle of an exercise can change which muscle fibers are activated. The same applies here.

Exercising is about LIVING and having fun. Once exercise becomes a chore you dread you need to re-evaluate your exercise program.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise Progression - quiz

So lets see if you are all learning from my posts.

Which exercise position utilizes the most muscles for the row.
a) Standing row with barbell - body bent at 90 degrees.
b) Seated row off of a stability ball on a cable machine - one arm back at a time.
c) Standing row with barbell - body bent at 45 degrees.
d) One arm dumbbell row knee on bench.
e) Standing Row on a cable machine - two arms pull back at once.

Send me your answer.

Standing up for an exercise is better then sitting down on a stability ball in most cases.
a) True
b) Doesn't matter significantly.
c) False

Send me your answer.

A functional exercise is one that:
a) Performs a function.
b) Mocks a daily motion or movement in real life.
c) One that can be performed by most people.

Send me your answer.

Using an exercise machine is the best way to work as much muscles as possible due to its design:
a) True
b) It depends
c) False

Send me your answer.

A person with balance problems should NOT do stability ball exercises. (tricky)
a) True.
b) False

Send me your answers.

When you answer these questions you need to mentally picture the exercise in your head and see what muscles are or could be used (Personal Trainers do this alot). Some of them are gotcha questions. But if you put your mind to it and think about it you should get it. I will post the answers and explanations after I have received some answers from you.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT

Exercise progression Bench press

So now that you know you could/should be doing pushups (and I think I have given you a good roadmap to some challenging movements with those pushups) rather then bench presses let we try to sway you away from bench pressing (at least for now). But do not worry I will give you the progressions for bench press in case you love doing them.



When a Personal Trainer looks at an exercise for a client they look at quite a few things:

1) Does the client have any medical conditions that would prevent, hinder, or put the client at risk. Example: doing bench presses or for that matter pushups after a rotator cuff injury is too risky and further damage could be done.

2) Does the client have the necessary conditioning to perform the exercise being asked of them.

3) Is the exercise a functional movement that a client does in real life. Personal trainers want to make daily living easier for a client.

4) Is there a better way to work the muscle more efficiently and utilize less risk to accomplish the same goal.



Ahh, that is the key - number 4. When we do a bench press we utilize many muscles (deltoids, pecs, triceps, and forearms). Of course there are other muscles that come in to play as stabilizers etc. but the muscles I have listed are the primary movers activated during a bench
press.



When you do a standard pushup you utilize the SAME muscles as a bench press but you also activate your core muscles (Rectus Abdominis, Transverse Abdominus, Erector Spinae to name a few). Remember what I said in number 3 and 4. It is the goal of a Personal Trainer to make a clients daily activities easier and increase quality of life. Well if I am laying on a bench working the same muscles I workout with a pushup but the pushup also works the core muscles (the ones everyone needs strong to prevent low back issues, maintain proper posture and meld the upper body power with the lower body power), this becomes a no-brainer. I choose the pushup. Its also an exercise that does not intimate a client and they can even do it at home or on a vacation.

The pushup does not require a spotter, is safer in motion, and can be tailored to a clients conditioning. Enough said. I think you can see my rational here.



You may say well Eddie I can do incline bench press, decline bench press, and even change my grip to facilitate different muscles when I do a bench press. Well, you can do the same with a pushup using a flexibility ball or a bench. So why are you still doing bench presses? Why not get those core muscles working and garner more muscle work from the push-up? Your time is important and a pushup goes further to that end of giving you a better bang for your buck.



Okay maybe I cannot sway you so I will list some progressions for the bench press.

1) Decline bench press. (this is the easiest form of a bench press because the distance you need to lift the weight is reduced -think back to your high school physics, the fulcrum and level system of your arms is smaller in this plane of motion). You will see that you can almost always lift more.

2) Standard bench press in a horizontal position.

3) Incline bench press. Your fulcrum and lever of your arms must push higher up to achieve the exercise. You will generally be weaker in this exercise then other bench presses.

4) Dumbbell decline bench press.

5) Standard bench press with dumbbells.

6) Dumbbell incline bench press.

7) Far grip decline, standard, and incline bench press. Remember what I said about the fulcrum and lever system of your arms. wider grip reduces the height you will need to lift the weight but is harder because you are causing the shoulder joint to experience more resistance as it moves away from its fulcrum point.

8) Close grip decline, standard, and incline bench press. Close grip means you must lift the weight higher and through a greater range of motion. Again the fulcrum and level system of your joints becomes a factor. You would do wonders for your exercise program by always thinking about the fulcrum and level systems that your joints go through with everyone of your exercises.

9) Dumbbell bench press on a stability ball (working those core muscles again).

10) Dumbbell bench press on a stability ball sliding left to right on the stability ball as you lift each side.

11) Dumbbell bench press on a stability ball one arm only.

12) Dumbbell bench press on a stability ball one arm only rotating to the lifting side and back.

13) Dumbbell bench press on a stability ball one arm only rotating to the lifting side and back while one leg is raised.



I hope you are starting to see some patterns here with my posts about pushups and bench presses:

1) Barbells to dumbbells to stability ball. Think about your workout exercises and see if you can realize a progression for each of your exercises from easy to difficult while getting the most muscles action in the process. This is what Personal Trainers do. We look at the science and muscle movement for each exercise and work with that science to produce more bang for the buck.

2) Changing the angle of your arms/legs/etc can maximize your efforts and work each muscle at different angles and this will activate more muscle fiber actions.

3) Every exercise - if properly analyzed can work additional muscles not normally associated with the given exercise. Of course you must always take into consideration the functionality of the exercise and how it relates to daily living.



So what is the proper specifications for a standard bench press:

1) Arms at shoulder width.

2) Back flat. I know there are some of you that were taught to arch your back - but that is wrong. All the arch does is decrease the amount of height you need to lift the weight by raising your chest. You are just making it easier.

3) Do not BOUNCE the weight off of your chest - you are just making it easier by utilizing momentum to lift it up. You will get less from the exercise.

4) When you lower the weight only go to the point where your elbows are flexed to 90 degree angles. Same benefit as lowering it to your chest and you do not impinge the shoulder joint.

5) Always Always use a spotter. There is way too much risk to you if you cannot get that weight up during your last rep.

6) Keeping your elbows close to your body makes the exercise easier (fulcrum and level physics again). Pointing them outward makes it harder.



There are so many myths about bench pressing - feel free to ask me them so I can help you understand their history and meaning.



As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.



Regards,



Eddie Camaroto CPT

Exercise progression - Pushup

Everyone knows how to do a pushup and once you can crank out 20+ pushups in perfect form there really isn't anything else you could do right? I mean you can keep doing more and more reps but that is going to build very little muscle, bore you, and waste your precious time trying to wring a tiny benefit out of a lot of effort. This is not smart training!

So lets look at some ways of progressing thru a pushup from the easiest to the hardest. You might be amazed at just how many progressions one can go thru to constantly challenge themselves and never have to go past 20 pushups all the while gaining muscle mass and a greater satisfaction.

I will start from the easiest form to some very challenging forms of a standard pushup.

1) Do pushups against a wall. If you do not have the necessary strength to do one on the ground just step away from the wall and place your hands at shoulder length and do pushups in a standing position.
2) Progress to doing that same pushup off of the couch or a bench. It becomes more challenging but still is easy in form.
3) Lets get to the ground and start doing some modified pushups. Get into the pushup position (I will outline a perfect pushup below so you can follow) except that you will be on your knees instead of your toes and do your pushups - when you get to 20 it is time to change.
4) Now do the same form but cross one leg over the other at the ankle as your knees continue to be on the ground.
5) Now you are ready for the standard pushup. On your hands and on your toes. When you can do this you are ready for some intense variations.
6) We are all taught to look down and touch our nose to the ground when we do pushups - well that is too easy - do the pushup and turn your head to the left or right when you come down and the pushup becomes just a little harder. Now touch your ear to the ground and you are going through a much greater range of motion.
7) Ready for some challenge - well while doing the pushup raise one leg off of the ground and then do them. Now you are stressing your core muscles(trunk) and making a standard pushup a little harder. Plus you are now working more muscles for a single exercise.
8) Put your feet on a stability ball and then do the same pushups. Much harder right? And you are working those core muscles again.
9) Now lift one leg off of that stability ball and it becomes harder again. You are still working the same muscles but you are now working them at a higher intensity.
10) Alright you are a master at the pushup - right? No! Now lets make it harder to do the standard pushup. Instead of having your hands under you when you do the pushup force your hands a few inches in front of you - this little change will make your pushups increasingly harder because your fulcrum of your arms has changed your stability.
11) What to do now? Go back to the steps above and start my raising one leg up with your hands further away from your head etc. Progress to the stability ball with one leg up. Etc.
12) So you have mastered it all in the pushup - have you? Of course not (what kind of personal trainer would I be if I could not challenge you some more). Now we start changing your hands from shoulder width to closer or farther apart. Maybe we bring your hands closer together to work your triceps more or we move them farther apart to increase your pecs and shoulder resistance.

As you can see this methodology can be applied to ANY exercise. I have shown you how a simple pushup can give you at least a year to work it. And to be honest there is another 20+ I could give you to make it even harder. You need to start thinking outside the box with our tradional exercises. Bordom should never exist in your workouts - you just have to challenge yourself and think about how an exercise could be modified. Of course you should never do any change to an exercise that is not a functional movement. An example would be doing a pushup and twisting - this is not a natural movement and should never be done! If you do not do the motion in daily living you should not do it in an exercise mode. You risk injury for no reason and it will not give you an edge in the real world.

Everyone, doing an exercise for over 20 reps buys you very little and wastes your precious time (there are a few reasons to do more but that is probably reserved to the hard core athlete). I am amazed when I hear someone tell me that they can do 200 ab lifts! That to me is a weakness because they get very little out of that and if they just put a 5 pound plate on the chest while they did 20 of them they would actually get REAL results in 2 minutes versus the 10 minutes it takes them to do 200 of those lifts with no real results!

So what is a real pushup:

I suggest you view yourself in a mirror till you get it right.
1) Unless otherwise noted you should have your hands at shoulder length and point your middle finger straight ahead.
2) Your heel should be pointing straight up and you feet should be a little shorter then shoulder length.
3) You feet should be pushed away from your torso so that you heals are closer to your body then your toes. Any they should not be bent to the left or right.
4) You should never look down at the ground - instead look ahead to engage a more neurological response.
5) Your body should appear in a straight line when you view yourself in the mirror (draw in your belly button to get that core solid).

Ask me any questions you may have and I will help you maximize this simple exercise to make you realize incredible gains. if you want to know how to make it even harder reach out to me and I will show you how.

No one has to workout 1 hour+ at the gym to get little benefits. I am here for you tap my knowledge. As well I can bring your workout time down and allow you a little more "me" time. Exercise should never be a chore just a fun thing to do that rewards you immensely.

Lets talk about this. Send me your comments.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT