Straight sets, supersets, compound sets, giant sets, pre-exhaust sets and breakdown sets

 

This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

Different types of sets to intensify strength training

1. Straight sets

2. Super sets

3. Compound sets

4. Giant sets

5. Pre-exhaust sets

6. Breakdown sets

As we start to advance, there are ways that we can change the way we do sets.

You may need to be more efficient, you may want to add different angles of similar exercises or you may simply want to find a way to add more intensity.

In my case I like to do various kinds of sets because I get bored doing the same thing all over again. Change is exceptionally good for your body.

I want to teach you different sets you can do and why to choose each one so that you can add some diversity to your workout. The different types of sets I’m going to go over are straight sets, supersets, compound sets, giant sets, pre-exhaust sets, and breakdown sets.

One of the first things that you learn is how to organize your workout when you start working out with weights. The exercises are chosen or picked for you. The number of sets, reps, and load are then chosen as well.

1. Straight sets

Use the same weight for one type of exercise with rest between each single set.

The most traditional way to begin a workout program regarding set programming is typically doing what we call straight sets.

An example of straight sets would be doing 3 sets of 10 reps. You can do 10 repetitions with the same weight 3 different times with a rest in between each.

It’s a terrific way to build initial strength.

2. Super sets

Follow one set of exercises with another set of exercises before taking a break. This is a single super set.

Supersets can be done in two separate ways.

Do super sets with antagonist muscle groups

The first way is to do the agonist exercise back-to-back with the antagonist. Agonist means the prime mover and the antagonist opposes the prime mover. All muscle groups have pairings such as these.

An example would be doing a biceps curl exercise followed by a triceps extension exercise. The triceps oppose to the biceps. It's the opposite motion.

A superset performed this way would be to do a standing bicep curl and superset it with a tricep press-down.

If you did 3 sets of 10 this way, it means that you do 10 reps on the curl and go immediately into 10 reps on the press-down with little to no rest.

Rest and repeat the entire cycle two more times for three total sets. 

Super set upper and lower body parts

Another way to do a superset would be to pair an upper body exercise with a lower body exercise.

For example, you can do a barbell squat for your lower body and pair it up with a bench press for your upper body. You would do this the same way you did the above superset.

Benefits of super sets

1. Saves time

2. Maintains blood flow in a specific area

3. Adds intensity, endurance and strength at the same time

This type of set programming is great if you want to spend less time in the gym. One area is working while the other is resting. It cuts down on rest time.

It is also good to keep blood flow in the area when it comes to doing the agonist and antagonist type of super set, which helps the muscle to grow.

It’s not good if you work out in a crowded gym and can’t dictate having two exercise areas open for you. If you can arrange the gym to your liking, you might as well cut down on some time.

3. Compound sets

Compound sets work the same muscle group in back-to-back sets of different exercises before taking a rest.

I love compound sets. Compound sets work the same muscle group in back-to-back sets.

For example, if you are working your biceps you can do a set of barbell curls and go right into dumbbell curls.

Like any other type of these sets, you can arrange the reps and sets to match your goals.

For example, if you do 4 x 8 on a compound set of biceps you would do 8 barbell curls and go right into dumbbell curls. You would repeat these three more times.

This is an extremely popular training method among body builders that are trying to add muscle (hypertrophy). It’s a great “mass” exercise. It is effective because you can train the muscle at more angles and you can cut down on time at the gym due to decreasing rest time.

You will have to use less weight when you do compound sets to reach your set and rep goals. That’s okay because your body only knows fatigue - it can’t really determine weight very well.

If you are an ego person and the weight is the reason you lift; it may not be your best strategy.

Again, like above, you will have to make sure that you have a gym that you can occupy two areas at once.

4. Giant sets

Do three or more sets in a row before taking a break.

Giant sets are great! They are a lot like compound sets, but you add at least one more exercise to the mix of the same muscle group. Giant sets are defined as training more than two exercises within the same muscle group in succession.

An example would be if you are training chest you could do the bench press, followed by the incline press, followed by the fly.

If you do 3 sets of 12 repetitions for each this means that you simply do 12 of one and go into the next and then the next before taking a break.

It’s a terrific way to keep more blood flow in the area that you are working - and you can train the muscle at more angles.

Naturally, like all of these, it cuts down on rest time so it’s more efficient.

The only drawback is that you would have to be able to pull this off in your gym space wise and you wouldn’t be able to use as much weight as usual. If you are training for size and tone, that should not matter as much to you.

5. Pre-exhaust sets

Exhaust a specific muscle before doing a compound exercise that uses that same muscle.

Pre-exhaust sets are defined as doing the primary exercise of a muscle group just prior to the compound movement.

For example, if you did a leg extension that isolates the quads and go right into a squat exercise which is a multi-joint exercise for the quads, you are doing a pre-exhaust set.

This is ideal for strengthening muscle groups that are being neglected because weaker areas are fatiguing before the area that you want to work fatigues.

As an example let's take the squat again. For many people, their lower back gets fatigued before the legs do. If you did a pre-exhaust set before you squat for your quads, you can make sure that doesn’t happen because the area you are trying to target is already fatigued.

You would have to do the second exercise (the compound exercise) much lighter. The only downside to this is that you must make sure the gym you are training at has the space for this and that you are getting to the second exercise as fast as possible.

Like with any of these techniques, you don’t want to exclusively do this for all of your training.

It is intense and you do not want to over train. You should mix in any of these techniques as you see fit, but keep in mind that they are more intense.

6. Breakdown sets

Do an exercise until failure and then do it again at a lower weight immediately.

Breakdown sets are a little different because you don’t leave the exercise. There are a couple of ways that you can do this.

They are done by taking the first set that you do to muscular failure and then dropping the weight and doing more reps.

There are two basic ways this can be done (and you can invent your own!).

Do 3-4 breakdown reps at 30% less weight

One way is to go to failure and then drop the weight by only 30% and try to do 3-4 more reps.

An example of this would be the cable chest fly. Let’s say you do 3 sets of 10 with a breakdown of 30%. You do the first set of 10 to failure and lower the weight by 30% and strive for 3-4 more reps. Rest and do this again two more times.

Try to do the same amount of reps for 50% of the weight

Another way is to go to failure, drop the weight by 50% and then try to match the reps that you did on the initial set.

In the second example you do 2 sets of 8 with a breakdown. For the chest press you do 8 reps at 50 pounds. You hit failure and drop the weight to 25 and do 8 more. Rest and do this again. Notice that I dropped the sets from 3 to 2. As you do more volume (reps and sets), you’ll want to make sure that you take this into consideration to avoid over training.

These are best done on weight machines since you have weight stacks that you can easily adjust.

Breakdown sets add intensity without using more equipment

This is a terrific way to add intensity to a workout without having to monopolize more than one area of a gym.

It also helps to work on form. When you drop the weight you can focus a little more on your form.

Be warned though that dropping the weight does not make it easier! It’s a very intense way to train.

Summary

All the above techniques are great. I’ve used them all at various times with myself and with clients.

I suggest that you use the ones that are most appropriate for you and don’t overdo them. You don’t have to apply them to all your sets.

Still use straight sets and find ways to incorporate the advanced sets that grab your attention. Try different ones on different exercises and see which ones you feel more.

For me, I like changing it up. I like doing different training styles.

If you train with good form and have a balanced program, you will see results.

The idea behind these techniques isn't to make you think they are the secret weapon! There is no such thing. Only consistency will bring results.

The idea is to give you diverse ways to train so that you can stay fresh and enjoy your training.

This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

How heavy should you lift?

This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

How heavy should the weights be?

I have covered how many sets to do, how many reps to do and what tempo the reps should be done at. Now it is time to talk about load. How heavy should you go? This, like the other acute variables, is a highly talked about subject matter as well.

"Heaviness" was my first introduction to working out. I can remember being in junior high and one of the ways you could establish perceived dominance over your peers was to have a superior bench press - or tell people how much you could bench because I am not so sure what we did and said were the same thing.

I know for me it was my first big goal. I wanted to be stronger and I wanted to bench more! I remember when I first did 100 pounds as a kid. I was immensely proud. I also remember when I got stuck working out in my garage by myself bench pressing and having to maneuver the weights off my chest. Load does matter.

There is an inverse relationship between reps and weight

When I was discussing reps before, you may remember me stating that there is an inverse relationship between reps and loads. This is a fact.

You aren't going to be able to do lots of reps on a heavier load. You can do lots of reps with a lighter load. That is a fact.

Load is subjective

Load is also subjective - at least when we talk about heavy, moderate, and light. Heavy to one person might be a warm-up set to another.

So one of the first declarations I will make about load is this: Do not compare yourself to other people. It is really a waste of your time and energy.

We know this: The heavier the load, the stronger you will get if you keep your form good and compare apples to apples.

When I was a young teen and wanted to increase my bench press, I was not going to get stronger if I did not add load.

We know that increasing loads will make us stronger. We also know that increasing load (weight) when the form is poor and the goal is different is not very productive.

How heavy should you go?

In exercise physiology worlds, heaviness means load. What is the load? Like I said above the actual loads are very subjective. You cannot call a certain weight heavy. It may not be.

Did you mean hard? Hard is achieved in many ways and it is all supposed to be hard. I have seen people use 100-pound dumbbells for lying chest press and do multiple reps. They would not call that heavy while others would not be able to move one of them out of their way to get to a machine. It is subjective.

What is heavy to one is not heavy to another if you are talking pure loads. What is 50 pounds? It is 50 pounds. That is all that it is. It can be thought of as light or heavy depending on what you are doing.

Weight is not the best definition and level of hardness is not the best definition of load - so what is?

Three ways to determine the best load

In the training world there are three ways to decide how much load to use.

1. Percentage of 1 rep maximum

2. Rep Maximum

3. Wing it

Let me review these three.

1. Percentage of 1 rep maximum

In the strength and conditioning world of sports, the percent of 1 rep maximum is the most used. There have been quite a few studies that show that it is accurate. There are also quite a few studies that show it is a little bit wrong, but the concept is good.

What it means is that you can take a certain percent of the maximum a person can lift a weight ONE time and use it as a training prescription.

It looks something like this:

• If you use 85% of the person’s 1 Rep Max you will build maximal strength
• 70-to 85% of the one rep max is best for hypertrophy and general strength
• Lighter than 70% is ideal for muscular endurance

There is some credence to this. There have also been many studies that show that it is more exercise specific - so it is hard to say that that is the ideal way to go across the board.

I will say for maximal compound lifts that you would use in athletics it is an incredibly good ballpark.

The percentages are then mixed to a rep range.

Greater than 85% is associated with 6 or fewer reps. 70 to 85% ranges are associated with 6 to 12 reps. Less than 70% is associated with more than 12 reps.

2. Rep maximum

The second method, Rep Maximum, is a little more practical. All that it means is that you use the maximal load you can use for a given rep number.

So, if you are supposed to be doing 12 reps then you use the maximum weight that you can use for those 12 reps in good form. That would be called 12RM.

When you look at the above paragraph and you see that the percent of 1 Rep Max is associated with a given rep range then you can see that this is a perfectly accurate way to go.

If it is going to go back to the reps anyway than why not just go to the reps? It is accurate.

It hammers home a crucial point and that is that you should be using the maximum load YOU can use for a given rep number.

3. Wing it

The final way of “winging” it is part joke, but it is the most common way that people choose the loads in a gym - or they simply pick an easy load.

I am a big believer in biology and human nature. Wait, is that the same thing? Anyway, people will go by the path of least resistance. No pun intended.

So, if you just tell a person to pick a weight, they will be shortchanging themselves.

Rep Maximum is a way for you to push not to do that. If you know that you should use the best load for a given rep and set count, you will use a more appropriate weight because you are being more objective.

Once that gets into your mindset and you really buy into it, winging it will work better.

So how heavy should you go?

The best and shortest answer is to use the heaviest load that you can use for a given rep amount while maintaining good form.

We must remember at this point that there really is not a magic rep number. We know that if we are doing lower reps like 6 or less and using the appropriate weight for that 6 then that is going to work more on maximal strength.

And if we are using the appropriate weight for 12 reps then that is going to work more on hypertrophy, tone and general strength - but all will bring results.

Getting remarkably close to fatigue is the big key whether you are doing high reps or lower reps.

Studies show that good things happen at both ends. You must use appropriate load though. Common sense tells us that if a bodybuilder is going to do 30 reps pump sets than he/she will use far less weight than if they are doing sets of 6.

Both sets can be highly effective if the set feels “hard” and the muscles are being worked to exhaustion or close it.

For some general guidelines, “heavy” is considered anything that is the Rep Max for 6 reps or fewer, “medium/moderate” is anything that is Rep Max for 8-12 reps, and “light” is a load that is Rep Maximum for a load that is being used in 12 or higher reps.

A big key that I want to go back to here is do not confuse “heavy” for hard or “light” for easy - or, my favorite, “okay” for “medium.” It is all supposed to be hard!

In fact, any experienced lifter will tell you it is far harder to do light/high rep sets (when done correctly) than heavy/low rep sets done correctly. It's all supposed to be hard.

It is easy to grab some “light” dumbbells in your estimation and do 15 “easy” reps, but that is pointless. And if you say that is what you heard builds “tone” then I will throw my computer mouse at you, somehow!

Tone is built by having hard muscles under lean skin that came about from working out and proper diet.

There is no such thing as spot reduction. The only way that that scenario is productive is if you are rehabbing an area and doing those “easy” sets for rehabilitation.

We should always be striving for rep maximum. And look, we can all do that. It is very subjective. If you feel like the best you really can do is a certain load for a certain number of reps, then who can dispute that?

Use the maximum weight that YOU can use, in good form, for the prescribed reps. I cannot say it any clearer than that.

Dynamic Constant External Resistance

How many reps should you do? Do your best. Strength training done in gyms using weights, bands, machines, etc. is called DCER—Dynamic Constant External Resistance.

This means that you move the joint (dynamic means moving), you are holding constant tension on the muscles and you are using External Resistance through the “normal” range of motion. The Resistance is the load and the EXTERNAL means weights, tubes, or machine plates. It is not internal. There must be an outside load. So if you want the benefits of strength training (or if not, why would you be doing it), then you need to use the best External Load that you can.

This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

My Education - by Contributing Author Rob Maxwell

This article is written by Rob Maxwell, M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

It all started when I was a counselor

I was working at Stewart Treatment Center in Daytona Beach, Florida. It later became Stewart-Marchman Treatment Center in the 1990’s. I was body building and living that lifestyle. I was working on my degree in Psychology and finished with it around that time.

I majored in psychology in college and I am extremely glad that I did. I loved the field and I still do. I was not exactly sure what I wanted to do with it, but I know that I always enjoyed taking psychology classes in college. I worked at Stewart off and on for several years.

Stewart Treatment Center was a drug and rehabilitation center. I worked in the RAP Department - which stood for Residential Adolescent Program. I was first an assistant counselor and later become a lead counselor. I really did enjoy the job.

I believed in what they were doing. I still believe in what they do to this day. I struggled with drinking too much in college so I could really relate to the residents. I felt like I had a lot to offer.

The light bulb moment

One day, while working, one of the kids came up to me and asked me something like, "How did I get big" or "How did I get a strong bench press". I really do not remember what he asked exactly, but I do remember that it had nothing to do with drugs and/or alcohol and everything to do with fitness.

This was a common occurrence. I answered him as I always did and I found myself very engaged in the answer. A light bulb went on in my head at that very moment and I remember driving home thinking that I wanted to be in the field of fitness. I thought that I wanted to be a personal trainer.

The field of personal training was brand new at the time. The "fitness industry” was not even really an industry yet. There were a couple of guys doing personal training at World Gym where I worked out. The field was in its infancy and that was good. It was a very pure profession then. People were only in it if they really had something to offer and if they knew what they were doing.

Even though I had a lot of personal experience, I had to have the education to really break into the industry. I respected the field too much. Could I have just made some business cards and made a go at it? Probably, but I did not want to do that. I really wanted to make sure that I knew what I was talking about. I was not big on getting parallel degrees. I always wanted to move upward.

I was brainstorming on my way home from work that day. I was excited. I felt like I really knew what I wanted to do. It all made sense. I was fired up! Fitness was my true passion. I remember that when I dropped the weight in high school, I thought to myself that one day I want to work with kids and teach them how to get into shape. I feel like it was the move that I was supposed to make.

When I got home, and all of the rest of the week, I called around to find out who had the program that I was looking for. I did not know exactly what it would be. Keep in mind this is long before the day of the internet. You had to call or go by! Those were better times about getting details.

I started with UCF which is where I got my first B.S. degree. They had what I was looking for. They had a master’s degree in Exercise Physiology and Wellness. Wellness was hot then. It was a big part of where everybody thought the industry was going. It never did move too far into that direction.

After making my call to UCF, I got my next steps regarding what I needed to do. I was told to make an appointment with the heads of the program. I did. I met with Gerald Gergely first. He became a significant role model for me later on. The other department head was Dr. Frank Rohter. Both men became instrumental for me. I remember meeting with Mr. Gergely. He told me that to be in the fitness profession you must love it.

It is not the profession to get into if you want to get rich. I said that I did love it and that it was not a problem. He then said that in this industry you must learn to be all things to all people. He asked me if I could do that. I said yes. We hit it off very well.

He told me the steps that I would need to complete to get into the program. I had the GPA already. I worked extremely hard in college and made A’s. The next thing I would need to do was take the GRE (graduate record exam). I signed up for that. I took the prep classes and later got the score that I needed on the GRE. After this hurdle was out of the way I gave my score, filled out the official application and waited. Sometime after that I received my approval. I was so excited to be accepted into the program and the way of life that I so loved.

UFC

I could not have asked for a better learning environment than the one that I got at UCF. It was casual but exactly what we needed. Our professors wanted us to research much of what we were learning for ourselves. We had to do many presentations. They were teaching us to be leaders. That is critical in the fitness industry.

People who you help need to be led. I once heard that leaders help people to do what they do not want to do. That is true.

I often hear “I can’t do that” from people when what they mean is that they do not want to do it. They often end up doing whatever it is - and they are glad that they did it.

I learned the essentials of what I needed to know in graduate school and, most importantly, I felt the confidence of learning what I needed to learn so that I could feel good about what I wanted to do.

I, again, never wanted to be that guy who just worked in the field because I had some personal success. I heard a statement along the way that said, “You can’t ask a racehorse how it got fast”. That is so true.

Often people do not realize that there is a genetic component. They do not understand that what worked for them may not work for another. That is why you need the science.

I started coining “where training is science” early on in my business. It is important for me to use science in what I do. Opinion and experience do matter, but I always want to back it up with scientific reasoning.

I graduated with a 4.0 from graduate school with a degree in Exercise Physiology and Wellness. I am proud of that. Getting a 4.0 was no different from what I learned about getting in shape. It is the work that I put in. I am not a big believer that some are simply good at this or that. There are some genetic things that go on, but I really believe that if you put in the work at anything, you will get the outcome.

More on education

My education never stops. Why would it? I really love learning more. I picked up different certifications along the way. I waited years just because I put in so much more stock in a college education than a certification. I still do.

I was teaching a sports medicine program at a college and it was in their curriculum that they received a certification - so I decided to do it too. My first certification was the Certified Personal Trainer from the American College of Sports Medicine. That is supposed to be the best. It is good.

There are only 4 personal trainer certifications that are respected: The ACSM CPT, the ACE (American Council on Exercise) personal trainer, NASM (National Academy of Sports Medicine) personal trainer, and NSCA (National Strength and Conditioning Association) personal trainer.

These are accredited. This means that they all follow scientific guidelines and a separate agency makes sure that they fall in line. This is important.

You cannot simply go online and take one of these certifications. That is all that you must do with most other “certified” personal trainers' certifications. They are a joke. It is really embarrassing in my industry. An education is still far better because these take some brain cells to pass. In fact, I know many that failed them.

The CSCS by the NSCA

Along the way I picked up a couple of others but the other one that I am proud of is the CSCS by the NSCA. That stands for the Certified Strength and Conditioning Specialist from the National Strength and Conditioning Association.

I am proud of this one and I am proud of this agency. You must have a bachelor's degree in exercise science to even sit for this exam. That is important. It is one of the few certifications in my industry where a degree is required.

I feel quite passionately that anybody working in my field should have a degree. Most do not.

I am proud of this qualification. It is authentic. It was not easy to pass. I studied hard. I still stay up on this one as well as my ACSM CPT to this day. I think that they are both exceptionally good organizations.

Education, experience and passion

You need a combination of education, experience, and passion to be the best at what you can be in this industry. You need them all.

I feel like I have them all. I am not being overconfident. You see that I simply love it. If I were not getting paid, I would still be talking about fitness all the time. I feel like I am good at it. I fell into it. I hit the street running once I did.

There are too many people in the field that do not have all of these things. I do not think that that is right.

You deal with people's lives in the fitness industry

I work with people with a lot of different health issues in my industry. We have our clients that are simply fit and want to be fit, but we deal with special populations mostly. Special populations are groups that have things that you must take into consideration. It can be as simple as being a senior citizen or it could be somebody in a declining, diseased state.

Through the years I have worked with so many special populations that I cannot count them. Some people really need our full awareness.

A trainer should know how to work with a hypertensive client on beta blockers. A trainer should know how to read blood sugar levels and know what to do. How do you train a client after a hip replacement? We do that all the time.

Personal trainers can become certified without a degree. I don't think that is right, but it is what it is. This won't happen with me. I need to know what to do.

Current licensing laws for personal trainers

Right now there is not licensing where I live in the state of Florida. It has entered certain states for the fitness industry. It will come to my state.

I think that it will not matter for me. I have what I need and it would not change my practice. It could put others out of business or make them pony up to get what they need. I think that our industry needs that.

Do you realize how many people I know that are in my field without proper credentialing? There are too many.

What I hear all the time is “I heard that I’m supposed to do this”. 100% of the time they heard this from a trainer that really does not have the credentials to talk about what they talk about.

I correct a lot of unhealthy habits - whether it is exercise, form or simply program design - for people that worked with a trainer that does not have the qualification that they should have.

Education matters. It shows seriousness too. You would think that you would take every step to be the best at what you want to do if you really are serious about helping people and getting into the fitness field.

Too many people want the title of a personal trainer - or they think that they can make a quick buck working in a gym. It shouldn't be that way.

I used to ask my students, “Do you want a job or do you want a career”? That sums it up.

Experience is important

You must have the experience too. I think that if you get the degree and have the passion, you will get the correct experience. I feel like I am so much better now at 55 than I was at 27.

I think that I have mellowed some, but that is okay. I have gained so much experience that I know what will work with some people and what will work with others. I have seen so many types of cases that I now can pull it out of my mental toolbox and know how to handle it.

You cannot teach experience. I am sure that my clients over the years have taught me as much as I have taught them.

Passion

You must have passion in the fitness industry. You are trying to fire somebody up to do what they do not want to do. How are you going to fire someone else up if you cannot fire yourself up?

You can't. You must have passion. I do. I love fitness. Can certain clients get on my nerves? Of course they can. I think that being authentic with people is part of it too. Good relationships have conflict. If you are not correcting your client or getting on them for what they are not doing, you do not care. That comes along with passion.

When I see bad form, it is like nails on a chalk board. In my mind I scream “WHAT ARE YOU DOING YOU MORON!” And at times that may come out of my mouth! I will always correct it. That is because I care. I care about the industry.

I care about the people that I am trying to help and I care about the industry too. There is a right way to do things. If I don't correct somebody, I disrespect my industry. I do not want to do that. It means too much to me.

I used to tell my students that if I stop correcting them, they know that they lost out because I just gave up and do not care anymore. I cannot do that with my job.

I have had many trainers through the years and the topic of the “un-correctable” comes up. Yes, there are clients that you can show how to do something 100 times and they simply cannot or will not do it right. Still correct them. You owe it to the industry.

My education continues

I am still learning. I continue to take CEC’s (continuing education credits). I read good books that come up. I still get science journals on a regular basis. I still look at documentaries. I go to workshops. I love to learn. I really do. I know what to look for.

If it is fitness-related, I want the author or speaker to have his CSCS that I spoke of earlier and an advanced degree. If they do not have at least that, I will not read it.

Our local paper has an article every week of a “personal trainer” who shows an exercise. They show some lame certification next to their name and it drives me nuts.

We are dealing with obesity and heart disease here and you cannot even highlight a person who has the right credentials!

To get your nails done the person doing them has to have a license but if you are morbidly obese, diabetic, and have hypertension it is okay to have a “trainer’ who did a weekend workshop? That does not fly with me.

Often I do not read what is out there. I don't give any respect to the experts on social media that simply look good and know how to do a lunge - and they want to change your life?

When looking for an expert to read, follow, or listen to; make sure they have a degree in health and fitness. Make sure that they have one of the reputable certifications that I mentioned above. If they do not, keep scrolling. I do not care what they look like!

You cannot ask a racehorse how it got fast! I can be a fast racehorse, but thankfully I took the time to figure how I improved scientifically.

It is a balance of education, experience and passion.

This article is written by Rob Maxwell, M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

Calves are made in the kitchen! Wait, wrong article. But calves are made in the womb!

This article is written by Rob Maxwell, M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

Everybody wants big calve muscles

Who wants big calves? You know that nice diamond cut calve that tapers down the lower leg? I do. I think that many guys do.

What about gals? They do to an extent as well. I think that calves with women are often synonymous with cankles. They shouldn't be. I think that a nice pair of calves on a woman is beautiful. Maybe that’s just me.

I know this though: Most men want bigger calves. It’s almost like guys just want pecs, abs, biceps, and calves.

They don't want big thighs! That’s way too much work. Speaking of work, calves are easy to work as far as effort goes - but they are not easy to grow. I’ll explain!

You don't need bigger calves to do better at sports or athletics

Calves are overrated in the sports world to be honest. Having big calves will not lead to much increase in athleticism. There aren’t too many sports where having big calves will increase your performance. They can look nice though!

Now in body building they separate the ladies from the girls. I must be careful and not say men from the boys - people are way too sensitive these days!

Arnold's calve implant myth

There is an old myth that I don’t give any credit to. It says that after Arnold lost one of his first pro bodybuilding events in the states, he had calf implants put in.

I think that this rumor of course is very silly, but it does show how much people care about calves in the bodybuilding world if they are going to make such outrageous claims.

The two main calve muscles

1. Soleus

2. Gastrocnemius

Let’s talk about what the calves are.

The calf muscles are two muscles located inferior to the knee (below the knee) on the posterior side (back) of the lower leg.

The soleus is the deeper of the two muscles. The gastrocnemius is the superficial (closer to the surface) of the calf muscles. Both need to be worked to have “big calves”.

Both muscles function in the same way essentially. They plantar flex the ankle. This means to push the toes down towards the floor.

The difference between the two is that the gastrocnemius plantar flexes the ankle while in the standing position and the soleus plantar flexes the ankle while in the seated position.

The calf muscles are responsible for moving the foot bones.

Here is a little kinesiology lesson

Muscles always move the bones below the joint that is bending. For example the quads move the tibia and fibula below the knee.

If you have ankle issues, it is important to have strong posterior calf muscles along with the anterior muscle of the lower leg which is the anterior tibialis (front calve muscles).

It is always important to strengthen muscles below and above a joint to help prevent injury.

As far as other athletic benefits of calve muscles go, there aren't too many. Calves do help a jumper jump higher - but still most of the jumping power will come from the upper thigh muscles.

Calves are made in the womb

If you hung around the gyms a lot - especially when I was coming up and the gyms were primarily bodybuilding places - you'd often hear that “calves are genetic”.

That's true, but calves aren't any different from any other muscle group. All muscles growth is dependent on your genetics.

Primarily what I’m talking about here is muscle belly length. We are born with predetermined muscle belly size. Every muscle and tendon attachment has a particular length.

If you have more long muscle bellies and short tendons, the muscle has the capacity to grow bigger. Think about it. It’s like a longer balloon with more space to fill up. If you have longer tendon attachments and shorter muscle bellies, that muscle will not grow too big in size.

Why are calves harder to grow?

So why do calves get that bad rap? That's because we use them all the time. The same thing would be said of the biceps if we walked on our straight arms all day and stimulated them so often.

In other words, all muscle size is genetic. The difference with the calves is that they get stimulated from us walking around all the time. We are working our calves out all the time! The bigger a person is the more calf work they get.

Is there more to it? Of course there is. I’ll get into that in a bit but I’m making the case as to why you always hear that calves are genetic. They are - as are all muscles.

Having great muscle genetics is the first step to get bigger and cut calves.

I would be shortchanging top physique athletes that get their calves looking perfectly symmetrical by leaving it at that.

Let’s have a look at how we can increase calve size.

How to increase calve size

First, we must make sure we are training both the gastrocnemius and the soleus muscles.

Many people make the mistake of only training calves by doing standing calf raises. If this is you, you are only training the gastrocnemius and not the deep soleus muscles that will give calves more size.

The soleus calve muscles is called the second heart

Here is another fun fact about the soleus muscle: It’s called the second heart.

When the soleus is more developed, it helps with circulation by pumping more blood back to the heart. Remember that it's the calf muscles that do that.

When we have clients with any cardiac risks (or really anybody), we encourage them to do calf exercises to help with blood circulation.

Do various calve exercises for maximum calve growth

Once you know to do both standing and seated calf raises, understand that you should change toe position when you do your lifts.

When you point your toes in and heels out, you are working more of the lateral (outer) calf. When you point your toes out and heels in, you are working the medial (inner) calf muscles more.

Calves workout plan (6 sets, twice a week)

1. Standing calves raise (Toes pointed out) for 8-12 reps

2. Standing calves raise (Toes pointed in) for 8-12 reps

3. Standing calves raise (Toes pointed straight) for 8-12 reps

4. Seated calves raise (Toes pointed out) for 8-12 reps

5. Seated calves raise (Toes pointed in) for 8-12 reps

6. Seated calves raise (Toes pointed straight) for 8-12 reps

I typically tell people to work 3 sets of standing calf muscles and 3 sets of seated calf muscles for a total of 6 sets for calves.

I’ll have my clients do one set for medial, one set for lateral, and one set neutral (toes pointed straight) for both seated and standing calves.

Just like with all muscles, you want to use moderate rep ranges of 8-12 reps to get bigger.

Use a heavy enough load to where you can’t do more than 12 reps with good form per set. Like with every exercise, focus more on form than load.

If you are doing them correctly - which means full range of motion, lower slow, and really pause at the top - you probably don't need to go as heavy as you think.

A mistake that I often see rookies make in the gym is cutting their range of motion very short so that they can use more weight. Hello, ego, check yourself at the door please!

Believe it or not, the calves are a small muscle group. You must guard against overtraining. Don’t do too many sets or overwork them with frequency. They already get worked every day!

I advise my clients that want bigger calves to train them two times per week.

Here's to bigger calves!

I think that bigger, cut calves look good on both men and women. So what if calf muscles are primarily cosmetic? What’s wrong with feeling good about how our muscles look?

I like training my calves. I believe that I have average calves. It’s not due to effort! I train them hard and smart. As I said above, we got what we got!

Genetically I can get very big quads and genetically I can have average calves. I work them both the same. I guess I will have to call Arnold and get the number of the calf implant guy!

Be well!

This article is written by Rob Maxwell, M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

How to use visualization to improve exercise

This article is written by Rob Maxwell, M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

What the mind can see the body can be

Imagine achieving that fitness goal that you really want.

When trainers like me write workout plans; we program all the exercises, sets, reps, and loads. This is basic preparation. After that we teach form. That’s necessary.

What do you do after that? Does you trainer tell you where to put your mental energy? Where are your thoughts?

If you are like most people, your thoughts are on worries or what needs to be done.

I teach people to put away any thoughts that aren’t about what you are doing right now. I teach mind-to-muscle to my clients. Focus on what the muscle is feeling and visualize what the muscle should be doing.

Proper mindset during a workout is important. It's more important than any other variable!

Visualization

Visualization is a technique that is taught in psychology. Visualization is also called imagery or guided imagery. I’ll use those terms interchangeably here.

It's forming a mental picture in your brain. Are you creative? Can you imagine vividly?

My first degree is in psychology. I first really learned about visualization when I was working on this degree.

Visualization works. It’s popular for a reason. If it didn’t work, it would not have stood the test of time.

Visualization leads to results. Research has shown that the brain reacts to visualization stimuli in the same way than if you were really doing the activity.

The brain and energy are powerful things. If we can see it our body can be it.

Visualization has been used in many different fields

Psychologists use it to help patients get over phobias and to induce relaxation responses. It is used in the business world to help prepare for sales. Visualization is used by psychologists and psychiatrists in in the medical field. It is used by educators to help students learn better. It is used by educators to help students with text anxiety. It is used in the sports industry.

One of the first studies I saw in sports psychology was visualization being used with basketball players to improve their free throw shooting. The basketball players would visualize themselves making free throws. Greater success came from people with more vivid imagery. The studies confirmed that it worked.

In one study, the basketball player’s practice was visualization alone. He improved his free throw shooting.

Finally, visualization is used in the fitness and wellness industry. Personally, I’m a big proponent of using it in my practice.

How to visualize while working out

1. Visualize during exercise like Arnold Schwarzenegger

2. Use bizarre imagery to turn up the heat

3. Practice visualization before a big event

Visualize during exercise like Arnold Schwarzenegger

The first time that I read about visualization and imagery being used in fitness was from Arnold Schwarzenegger.

Arnold spoke about his use of visualization and other sports psychology techniques often. Arnold told stories in his books and interviews about his use of imagery.

He would visualize the muscle groups and how he wanted them to look when he worked out. His focus was deep into what he was doing and he vividly imagined the outcome that he wanted.

Use bizarre imagery

He also used what is called 'bizarre imagery' in the sports psychology world. Bizarre imagery is using an exaggerated image of the effect hoped for. For example, Arnold wanted bigger shoulders so he would imagine giant boulders for shoulders.

Challenging, physical work is absolutely necessary for growth and improvement; but the brain is a powerful tool as well.

Practice visualization before the activity

Another area that successful physique athletes (bodybuilders) use visualization is with their posing routine. This part is critical in their competition. Physique athletes will imagine how they look on stage. They will visualize their entire posing routine beforehand.

I have personally used this for similar events - and other events where I perform - and I know that it helps me to get ready mentally.

We create patterns in the brain by doing this. When the actual routine is performed, the brain has already done it. It's a lot easier when you feel like you are doing it for the second time instead of the first!

There are different approaches that you can use regarding visualization in the gym - and outside of it. I say outside of it too because we shouldn't only use it for exercise.

I know plenty of runners and other endurance athletes that use it. Runners will visualize crossing the finish line fresh and fast. As they get tired, they imagine looking strong. Cyclists and swimmers all do the same thing. There are plenty of swimmers that visualize the time they want to hit while they are in the ready position on the starting board.

Focus on your muscle during exercise

When I train a client, I tell them to put their focus on the muscle while we work out. I ask them what it feels like as they are contracting that muscle. I encourage them to visualize the muscle doing the work.

I’ll often tell a client to close their eyes and really imagine their muscle doing the work. Think about the specific muscle as it is flexing or extending.

Once my trainees learn to place their focus there, they are amazed at how much more they get out of that set.

For those who want to add muscle density; I’ll encourage bizarre imagery and, depending on the area being worked, I’ll have them pick something that really gets their attention.

I will now take you, the reader, through guided imagery of different types:

Visualization routine during a bicep curl at the gym

You are doing dumbbell curls. Pick a load that you can get 10-12 clean reps with. Stand with erect posture and slightly bend your knees. Set your gaze slightly down (if you are ten feet away from a wall, gaze where wall meets floor). Close your eyes if you have the balance. Keep great form. Curl the weights up putting your mental focus on the feel of the biceps.

Now think about how you want those arms to look. Think of them as very cut and how awesome they look in a t-shirt or sleeveless dress. If you lose focus bring it back. Always keep good form and go through the full range of motion.

Go back to the bicep. How does it look? Can you imagine it looking ripped and vascular (If you like that)? Or can you imagine it looking cut and sinewy (if you like that)? Hold that photograph in your mind.

Visualization for runners

You are a runner and you want to improve your fitness. Get rid of all negative thinking. As you run think about your heart being strong and powerful. Think about it contracting with strength and pushing blood out to the muscles. Imagine yourself looking fresh as you run. Visualize your feet landing softly as your body feels light.

Visualization while you stretch

You are now stretching. Think about what the muscles do when they stretch. They are elongating. The muscle fibers are elongating. Put your focus on the muscle that you are stretching. Imagine that muscle being pliable. As you stretch, think about the muscle fibers elongating without resistance. Imagine the range of motion that you want to achieve and hold that vision. If your focus leaves the muscle, bring it back.

I’m a big believer in body, mind, and spirit. I know they all work together.

We must do the work physically. Knowing how to use your mental energy will help you with your physical goals.

Focus on what you want to achieve and really work at staying focused during your exercise. I believe it will help you a lot more than simply adding more weight or reps to your workout.

Quality is greater than quantity.

This article is written by Rob Maxwell, M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

6 Foods that slow the aging process

This article is written by Sparkle Purpose. Follow Sparkle Purpose on Twitter and Pinterest.

Foods that slow down the aging process

1. Turmeric

2. Pumpkin seeds

3. Oily fish

4. Berries

5. Coffee

6. Nuts and seeds

The brain is a big deal. It controls all of your senses, cognitive responses, memory and learning. All of your organs, including the heart and lungs, depend on it. 

It's important to keep your brain healthy and functioning. Brainstorming puzzles aren’t enough to keep your brain in top shape. They do help, but your brain also needs the right nutrients.

Every meal that you eat has a significant impact on your health. Almost every food that benefits your brain will also prevent premature aging and prolong the aging process.

Here are the foods that do both.

1. Turmeric increases lifespan

Turmeric has become very popular for its numerous health benefits. This spice offers a number of benefits for the brain, lungs, liver, digestive tract, skin and more.

Turmeric contains a very important ingredient called curcumin. This is basically the active ingredient in turmeric. It's what gives it its yellow-orange color.

Curcumin is able to cross the blood-brain barrier and enter into your brain to feed its cells. 

Curcumin is an anti-inflammatory, antiseptic and antioxidant compound that has been linked to positive effects on the whole body.

Inflammation is thought to be a cause of all disease. Turmeric is as effective as many pain medications to reduce inflammation.

This may help to prevent, treat or slow down the progression of many diseases that can cut our lives short.

Curcumin has been a great help for people with Alzheimer’s disease. 

It may also improve their memory. It does so by clearing the amyloid plaques - which are a characteristic of Alzheimer’s disease. 

If you’ve been struggling with depression, drinking a turmeric latte may actually help. 

Curcumin compounds in turmeric boost serotonin and dopamine. Both of these hormones are necessary to improve your overall mood. Depression is linked to a shortage of these important neurotransmitters. 

There are cultures that strongly recommend drinking turmeric milk at night. It sounds like there’s actual benefit to this.

Your brain has a growth hormone called neurotrophic factor. It makes brain cells grow. Curcumin boosts this growth hormone and helps your brain cells to thrive. 

Drinking turmeric tea can help you to keep your belly lean. We know that body fat - especially belly fat - is a major risk factor for cardiovascular disease.

Add a pinch of turmeric the next time you make mash potatoes. Maybe even add it to your smoothie. Your body will thank you later!

2. Pumpkin seeds improve your health

Pumpkin seeds are much more than tasty snacks to munch on. They also offer amazing health benefits for your brain and your body.

Their powerful antioxidants protect both your brain and body from the damage caused by free radicals. Free radicals are generated through oxidative stress.

Oxidative stress is the general wear and tear that our cells go through on a daily basis. It's what leads to cellular aging.

Antioxidants, like those in pumpkin seeds, help to counteract this process.

Pumpkin seeds are also rich in zinc, magnesium, iron, and copper. All of these minerals are essential for the healthy functioning of your body.

Zinc, magnesium and copper are extremely important for your health.

Zinc is particularly important for nerve signaling. Its deficiency has been found to cause a lot of diseases like Parkinson’s disease, Alzheimer’s disease and depression.

You'd be wrong if you thought that magnesium was less important. You need this mineral for good brain function in areas like memory and learning capacity. The deficiency of magnesium has been linked with depression, migraines, and epilepsy.

Eat more pumpkin seeds to increase your consumption of copper because it is also essential for a healthy body. Copper helps to control nerve signals and its deficiency may cause neurodegenerative diseases like Alzheimer’s.

One of the most important things that we all start to struggle with as we age is concentration. If you’ve been finding it difficult to concentrate or have regular brain fog, eat foods that are high in essential minerals like pumpkin seeds to prevent deficiency in these important elements.

3. Oily fish has nutrients that we need

Fatty fish or oily fish is a good source of omega-3 fatty acids. Sardines, salmon, and trout are particularly rich sources of omega-3.

About 60% of our brain is made of fat. Half of this is the omega-3 kind of fat. Omega-3 is used by the brain, heart, blood vessels and lungs to work properly.

This includes memory and learning. Omega 3 might also slow age-related mental decline besides preventing Alzheimer’s disease.

Include oily fish in your diet if you want to keep depression away. Studies have found that a lack of omega-3 may trigger symptoms of depression. 

People who ate broiled or baked fish regularly had more gray matter in their brains. Gray matter plays a crucial role in your intelligence because it contains nerve cells that control memory, decision making and emotions.

Omega 3 is anti-inflammatory and therefore helps the lungs and heart to pump blood throughout your body. It thins the blood.

The anti-inflammatory effects of omega 3 explain why it is recommended that athletes take it to prevent joint injuries.

You can also get omega-3 from soybeans, flax seeds and nuts.

4. Berries reduce cellular damage

Berries are rich in flavonoid antioxidants. They are good for every cell in your body because they help to reduce oxidative stress (which occurs naturally over time and leads to cellular damage) and inflammation (which is thought of to be the root of all disease).

Berries contain four types of antioxidants: anthocyanin, catechin, caffeic acid and quercetin.

The four types of antioxidants in berries

1. Anthocyanins

2. Catechins

3. Caffeic acid

4. Quercetin

All of these antioxidants fight off damage caused by free radicals. These compounds improve communication between brain cells and help them to form new connections by increasing plasticity (the ability to change and adapt).

Berries may help you to delay or reduce age-related neurodegenerative disease. This is done by boosting memory function.

Make sure to add blueberries the next time that you make oatmeal.

5. Coffee

Who can honestly function without a nice and warm cup of morning coffee? Drinking coffee actually has many health benefits. If you’re already a coffee lover, you’ll appreciate it more after reading this.

Coffee is good for your whole body! It contains antioxidants (the same ones that prevent cellular damage) and caffeine (which helps the body to clear damaged tissues through a process called autophagy).

Both of these things assist your cognitive and physical function.

Do you know how caffeine in coffee or tea affects your brain?

Experts say that the caffeine in coffee keeps the brain alert by blocking the hormone adenosine. Adenosine is a chemical messenger that makes us feel sleepy.

Caffeine also boosts serotonin, a neurotransmitter responsible for uplifting your mood. 

6. Nuts and seeds 

Nuts and seeds have the omega 3 essential fatty acids that give fish its beneficial properties. They also have the antioxidants that make berries and coffee so healthy.

Eating nuts daily leads to better cognitive functioning in your later years.

Many studies link Vitamin E to improved cognitive function and lowered risk of Alzheimer’s disease. Nuts and seeds are some of the best dietary sources of this essential vitamin.

Vitamin E is known to look for and counteract free radicals that damage cells all over the body. This is why it is often used in creams to rejuvenate the skin.

Nuts like cashews, walnuts and almonds are very beneficial.

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