Nick the Expert

Posted by Diana Kawiecki, MA, NSCA-CPT, Rippe Lifestyle Institute

Exercise Order

To maximize strength gains, exercise order during a resistance training session is guided by intensity. Sequencing recommendations for beginning, intermediate, and advanced strength training  include placing higher intensity exercises before lower intensity exercises, larger muscle group exercises before smaller muscle group exercises, multiple-joint exercises before single-joint exercises, and  rotating exercises between lower body and upper body, or between opposing muscle groups. Here is an example full body sequence with free weights: (1) back squat (2) bent-over row (3) lunge (4) bench press (5) deadlifts (6) shoulder press.  An example upper body sequence with machines may be: (1) chest press (2) seated row (3) shoulder press (4) lat pulldown (5) tricep extension (6) bicep curl.

Rest Periods

Rest periods between sets and exercises affect muscle performance during a workout as well as general muscle adaptations. Not allowing enough time for the muscles to recover may translate to failing to reach the number of goal repetitions in following sets, and as a result compromise strength gains. In some cases, strength may not even be fully recovered in a 3 minute rest period. Although beginner circuit training programs with little rest between exercises have shown modest strength gains, longer term studies have shown greater strength gains with longer rest periods (2 to 5 minutes) versus shorter rest periods (30 to 40 seconds).  Guidelines for multi-joint exercises with heavier loads like a squat or bench press include rest periods lasting at least 2 to 3 minutes, while for single-joint, less intense exercises 1 to 2 minutes rest may be sufficient. When it comes to rest periods and optimal strength gains, patience truly is a virtue.

Posted by Diana Kawiecki, MA, NSCA-CPT, Rippe Lifestyle Institute

Exercise Choice

Beginners are advised to start with one exercise per major muscle group during a session; this would include the chest (pectorals), upper back (trapezius and latissimus dorsi), lower back (erector spinae), shoulders (deltoids), front of the arm (biceps), back of the arm (triceps), midsection (abdominals), butt (glutes), front of the thigh (quadriceps), back of the thigh (hamstrings), and calves (gastrocnemius). More advanced lifters may include several exercises per muscle group in one session to ensure an adequate stressor for continued improvements. As a general guideline, the same muscle groups should not be trained on consecutive days.

 Exercises that isolate one muscle or muscle group at a time and involve one joint are known as single joint exercises. Exercises involving at least two joints or muscle groups are termed multiple joint exercises. Everyday movements involve a coordinated effort of multiple joints. The most practical exercises during a workout that translate best into everyday tasks are multiple joint exercises. However, multiple joint movements also present the greatest difficulty in achieving correct technique and therefore should be reserved for the intermediate level or those monitored by a personal trainer.

For example, the quadriceps is worked during a leg extension (single joint) as well as during a squat exercise (multiple joint). Both exercises can re-train the quadriceps muscle to perform better daily. However, a squat is more likely to be performed in activities of daily living such as picking up a toddler or retrieving an object from the ground. Beginners are at high risk for incorrect squatting technique, placing undue stress on the lower back or knees and risking injury. A personal trainer may teach proper squatting technique over several sessions to train joints to work together and form ¿muscle memory¿, before introducing extra resistance such as dumbbells.

Posted by Diana Kawiecki, MA, NSCA-CPT, Rippe Lifestyle Institute

Where to Workout
Gyms offer a vast choice of resistance training equipment, including benches, dumbbells, squat racks, and free standing machines. Beginners can benefit from proper equipment instruction, access to personal trainers, or pairing up with an exercise partner for continued motivation. Individuals who are confident in their exercise technique can perform several resistance training exercises at home with equipment such as resistance bands, a mat, hand weights, or a barbell. These typically can be purchased for less than the cost of two months worth of a gym membership.

Identify Your Current Training Status
Before deciding on a program design, evaluate your current resistance training status as a beginner, intermediate, or advanced level. Beginners are classified as those with no training experience or currently on a low to moderate intensity training program for less than 6 months. Intermediate levels train 3 to 4 days per week and can perform at least 12 machine or 6 free weight exercises in one session at a moderate to high intensity. Advanced levels are for those who have been currently training for at least one year, train 4 to 5 times per week, and follow high-intensity training programs.

Technique
Fatigue and inflexibility through the movement¿s range of motion (ROM) commonly compromise technique. You should always prioritize proper lifting technique before increasing the amount of weight lifted to prevent injury. Training through the full ROM will fully develop the working muscles from all angles. When choosing your resistance, select a weight that you can only lift for the specific number of repetitions. Once you can perform one or two extra repetitions properly with your current weight, the American College of Sports Medicine recommends an increase in load by 2 ¿ 10% to promote further adaptations.

 
Holding your breath while lifting can cause large increases in blood pressure, decreases efficiency, and may cause lightheadedness. Be sure to exhale during the hardest part of the lift, and inhale when returning back to the starting position.

 Warm-up
 A proper warm-up is necessary prior to a weight lifting session. A warm-up lasting five to ten minutes raises your body temperature and prepares muscles for the work ahead.  You can warm-up with some light cardio but because resistance training can increase muscle stiffness, including dynamic stretching helps reduce muscle stiffness prior to a resistance training workout. You can incorporate 10 to 15 repetitions of dynamic stretches like walking lunges, arm circles, and side bends.