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.

You can over-plan your workout

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

Should you adopt a random training program or follow a strict workout guideline?

I have a science background. I have a master’s degree in Exercise Physiology. I also have a bachelor's degree in Psychology.

In these disciplines we tend to look at things that can be measured.

Looking at things objectively is a good thing unless we take the science too far and get over analytical.

I believe that I have taken it too far when it comes to working out in a personal capacity.

I have learned that I can benefit from loosening the reign of control over planning my own workouts.

We can know too much about exercise.

When I was body building in the younger days in my 20’s, I would go to the gym with an idea of what I wanted to do.

If I had a random workout partner there and they joined me, we’d come up with a great workout. This system was a form of loose planning and it worked fine.

You don't have to think so much.

We tend to plan our workouts more thoroughly as we learn more about exercise

I started planning my workouts more formally as I evolved with more scientific knowledge.

I started writing exercise prescriptions for myself with this knowledge.

This works great for building a plan for my clients. Around this time, I started writing my own exercise prescriptions as well.

It’s not a bad idea to plan your own workout.

Feeling compelled to stick to your exercise plan perfectly can induce more guilt and frustration than necessary.

I believe it takes the creative juices out of a workout.

Workout plans are great for beginners who need the guidance

When I plan a gym workout for my clients, I need to know their goals. I need to know their limitations, level of experience and the time that they have available per week.

After that the exercises, sets, reps, and potential loads are chosen.

This is good and necessary in the beginning - especially with a novice.

Trainers with experience have all of this all in our heads already.

Some trainers plan too little

Some trainers don’t plan at all. I don’t think that is an appropriate solution either. I call this boot camp training.

We are all different with different goals and one workout design is not best for someone else.

When it comes to planning a workout for new clients, there needs to be a level of workout programming or we aren't being professional as trainers.

It’s another story when it comes to me planning a workout for myself.

It has become a level of unnecessary control.

I’m telling on myself here to potentially assist you.

I believe that the level of knowledge that I learned has made me think that I need to cross all my T’s and dot all my I’s when it comes to my own workout design. Is that even possible?

I know the exercises that are best for me. These exercises change over time.

I know the ideal rep range for myself and the number of sets can really depend on so many things.

Why plan it all out?

The answer is a desire to control for all variables as an act of OCD.

It doesn’t really work because, like everybody else that I would train, the plan needs to be changed.

Sticking to a plan that really doesn’t fire me up is not rewarding.

Change your exercise plan regularly.

Training without a plan at all can be good for you

Loose workout plans, random gym workouts and training instinctively

I have recently taken a different approach for my own workouts.

I’ve always been great with clients. I plan their workouts, but I also listen to them.

I get feedback stated covertly or overtly and I change their workout accordingly.

I don't train myself like a new client anymore

I know the days when I like to work certain areas.

I give it thorough consideration while planning my workout schedule.

I think about what is best for me regarding muscle recovery and spacing muscle groups out to get the most of what I need.

I also know what exercises are best for me. I know the rep ranges that are best for me right now and I know how many sets to do.

I leave it at that. I let my brain decide how I want to make it all happen when I get to the gym.

Advanced trainers can choose the exercises as they go once they decide which days they want to work each muscle group

I go into a workout knowing the muscle groups that I’m going to do.

Based on research and my level of buildup, I know how many sets I should do that day.

In other words, I know the basics already.

From there I see what the universe is telling me to do. I trust it.

If I have a yearning to do dumbbell chest presses verses smith machine bench press, it’s a good call to do that instead.

Why does this work? We put more energy into what we really want to do.

It’s not just exercise choice either. It is also structure.

These are no real obligations to continue your current exercise plan 

In the past if I wrote a plan to do straight sets on a given exercise but I really felt like doing super-sets instead, I felt the obligation to do what was planned - not what I felt like doing.

I stuck to the plan, but I would not do it with as much fire.

What benefit do you get from sticking to the same exercises? Do what feels right if it fits into the basics of what you want.

There is nothing wrong with spontaneous change when you feel like it.

Doing exercise the way that you feel like might improve your results

I’ve been doing this for a while now. I must say that I’m seeing positive results because of it.

I’ve added some muscle, which has been a goal of mine. I’m stronger and I appear to be recovering from my workouts better as well.

The proof is in the pudding.

I enjoy the workouts more too - which means that I’m more likely to get to the gym.

In my case I will typically get to the gym regardless, but I don’t want to dread it.

Exercise is a privilege, not a chore.

I only plan what muscle groups I should do with average set requirements per muscle group. I don’t over plan.

From there I let myself decide as I warm up or as I move along.

This way my creative juices flow and I come up with some diverse ways to get my sets in.

I stay within the limits of what I know is best for me. I let the rest rip.

Instinctive training doesn't apply to strength training alone

I’ve been doing this with cardio as well.

I know that I shouldn’t do hard cardio every day - and I don’t have any desire to. I know it’s best for me to alternate from moderate to lighter cardio and throw in a couple hard days here and there.

I’ve learned that I don't need to plan my cardio sessions to the second or to the heart rate either.

I know what hard is. I know what moderate is and I know what easy is for me.

I go into a cardio workout knowing that and I'll decide how I want to space it out during the workout.

It works very well and I don’t dread every cardio session. I don’t need to micromanage the exact details of exercise anymore. I just show up.

This may not be that unusual way to train for many people.

Some people just show up and let the workout take care of itself.

This was a big transition for me.

I tend to get pretty OCD and I realize that over planning isn’t necessary. It was cutting into the creativity of what a workout should be.

Exercise is movement and strength. We tend to make it more complicated than it is.

One of the reasons why people struggle to stick to an exercise program is because we make it way too complicated.

After randomizing my workouts, I've seen much greater growth during my own workout routine.

All the results that I hope for seem to happen when I don't drive myself nuts with over-control.

I’m learning to trust what I already know about exercise and trust my mind to throw me some suggestions when it’s time.

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

The push pull squat exercise program

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

There are many different types of workout designs.

Some make sense. A few are designed by pros.

Some are on the opposite end of the spectrum. They aren't effective.

I’ve been in the personal training business for 25 years. I have learned that workout design is especially important to get results. I’ve also learned that as trainers we must also be time managers.

The workout we pick must fit into the schedule that we and the client have. Personal training sessions are typically 30, 45, or 60 minutes. Time must be used efficiently.

The push squat pull format

One of the workout structures that I like to use is a Push/Squat/Pull format.

It’s really what every workout is based around anyway. Let me explain.

The body only has so many main movements. Our body pushes, our body pulls, and our body squats.

This is an oversimplification but these main movements, when done correctly, work most of our body's musculature.

There are only so many major muscle groups of the body. There are over 650 muscles in the body, but the major muscle groups that move the body are far fewer.

The major muscle groups are the gluteals (butt), quadriceps (anterior upper thigh), hamstrings (posterior upper thigh), pectoralis major (anterior upper torso), latissimus dorsi/rhomboids (posterior upper torso), deltoids (shoulders), biceps (anterior upper arm), triceps (posterior upper arm), erector spinae (posterior lower torso), abdominals (anterior lower torso), and gastrocnemius/soleus (posterior lower leg).

The 11 major muscle groups

1. Glutes

2. Quads

3. Hamstrings

4. Pecs

5. Lats/Rhomboids

6. Deltoids

7. Biceps

8. Triceps

9. Lower back

10. Abs

11. Calves

Stimulate each group effectively.

These muscles each have specific functions. I won’t bore you with a complete kinesiology lecture here.

The point is for you to understand that there aren’t as many movements of the body as you may think.

If we select exercises correctly, we can avoid training exercises that may be wasting our time or not being as efficient.

Compound exercises versus isolation exercises

When designing a program, it is important to understand the difference between compound exercises and isolation exercises.

The difference between compound exercises and isolation exercises

Compound exercises use more than one joint and therefore more than one muscle group per exercise. Isolation exercises are exercises that only use one joint and therefore one muscle. The squat is a compound exercise. The leg extension is an isolation exercise.

A squat is a compound exercise because you bending both your hips and knees. You use your glutes, quads, and hamstrings. Compound exercises are more efficient. You train more than one muscle at the same time.

The leg extension isolates the quads, but doesn’t work the other upper thigh muscles like the hamstrings. Isolation exercises have their purpose - especially for body building.

When you are trying to get stronger and add muscle, and you are on a time budget, compound exercises are best.

Compounds exercises are the best.

Muscle actions

Another thing to understand about exercise design is the actions of each muscle while we exercise.

When we do an exercise, our muscles either take on the role of the agonist, antagonist, stabilizer, and/or synergist.

The 4 different muscle actions

1. Agonist

2. Antagonist

3. Stabilizer

4. Synergist

What is an agonist?

The agonist is the prime mover meaning the main muscle doing the work during an exercise. The agonists for the squat are the glutes, quads, and hamstrings.

What is an antagonist?

The antagonist opposes the main mover, so it acts like a brake in the joint. The antagonists for the squat are the hip flexors, the quads and hamstrings (because these two muscles oppose each other).

What is a stabilizer?

The stabilizers keep your body in place while you exercise. The anterior abdominals (abs), obliques (side of your middle torso) keep your spine straight as you squat. The lower leg muscles keep your feet safely planted on the ground, so they are stabilizers as well.

What is a synergist?

The synergist helps the prime mover. The synergists during a squat are the hip flexors and the erector spinae (lower back). They help the body complete the motion.

The squat uses almost all of your major muscle groups at the same time.

Exercise selection for the push squat pull program

When we do a push/squat/pull program, the exercises need to be compound so that all of the major muscles can be activated.

You can choose your own exercises for this program. Choose a set of exercises for each section: push squat and pull.

Push exercises

When picking a push exercise, it can be a chest press of any type.

This may include the bench press, machine press, dumbbell chest press and/or push-up.

An overhead press motion is good as well, but it does not work the big pectoral muscles. The overhead press works the deltoids and triceps. It is a nice supplement to your main push exercises of choice.

Squat exercises

The squat exercise can be any version of a squat. It may be a standard squat, dead lift, split squat (lunge), and/or leg press.

This decision depends on what equipment you have and whether you have a spotter.

Pull exercises

The pull exercises can be a lat pull down, any version of rows, and/or pull-ups. They are all great compound exercises. A variety would is always best.

All of these exercises use stabilizers and synergistic muscles. That means that your arms, abs and other muscles will get enough stimulation as well.

Sets, reps and structure for the squat push pull routine

Do 3-6 sets of 8-15 reps of each exercise

Sets should be anywhere from 3 to 6 for each muscle group.

Naturally, this is just a range and there are many variables such as form, tempo, and load. But it does give us a good starting point.

The repetitions depend on your overall goals. I think that for most people, the best rep range is 8-15.

In this rep range you get strength, size and endurance.

You can simply do each exercise in straight sets of 3-6 per exercise. For most of my clients I prefer circuits.

Use circuit training to make your workout more efficient

The most efficient way to do a workout like this would be in the form of a circuit.

A circuit incorporates inactive rest. You rest one area while working another. Circuit means going from one exercise to the next with little to no rest.

A circuit also burns more calories because you keep moving. It is far more time efficient. It increases endurance on a whole new level.

There are two different ways that you can split up circuits.

Circuit training with 3 different exercises

Pick 3 compound exercises. 

One should be a type of squat exercise. One should be from the push type of exercise. The other is a pull movement.

Keep the reps at 12. 

Here is an example: Use the incline dumbbell press, Smith squat and pull down exercise.

Set the load for the heaviest weight you can do for 12 reps while keeping good form and completing all of your reps.

Move onto the second exercise as soon as you complete the first exercise. Once you have done all three exercises, you have done one set.

Do 3-6 of these sets.

Go up the next time by adding 5% to the load if you can complete all of your reps in good form.

Pyramid circuit training

You can also do a pyramid type set routine while doing this circuit.

An example would be 15 reps on the first set, 12 reps on your second set, 10 reps on your third set, 8 reps on your fourth set and 5 reps on your fifth set.

The structure of sets and reps can be varied.  

Circuit training of 6 alternating exercises

I use this form of circuit training more often because change increases the amount of stimulation that you give your body.

Do two main circuits of 3 rounds of reps.

Each exercise gets 3 sets.

Here is an example of this.

In the first circuit, do 3 rounds of 12 reps of the following exercises:

- Machine Chest Press

- Dumbbell Squat

- Seated Machine Row

After that is complete you can take a 30 second break and set up for the second circuit.

In the second circuit do 3 sets each of:

- Bench Press

- Split Squat

- Pull Downs

This is a hard circuit.

When picking your pull exercise, you want to stay away from an exercise that would put strain on your lower back.

This is because you are already doing a squat in the circuit.

A row with the back supported would be better than a bent over row for back because your lower back is already tired from squats.

What about core exercises?

Too many people obsess over core exercises.

Abs are made in the kitchen.

This means that the flat stomach that people desire does not come from doing abdominal exercises.

They come from losing weight by eating less.

I am not saying never train them. I am saying de-prioritize them.

I guarantee that you will get a great core work if you engage them in all of the above exercises.

I call it the 'no core, core' plan. I say it to my clients all the time.

If you brace your spine whenever you exercise (especially during squat and pull exercises) you will target the transverse abdominis (ab muscles) just like you would during a plank exercise.

This is the job of the ab muscles. By doing this you work the abs in the same natural way that they were meant to be stimulated.

Remember from above that your core muscles act like stabilizers. If you are mindful (focus on form) during your workout, they are engaged.

Warm up and cool down

Like with any good workout plan, begin this workout with a 5–10-minute warm-up.

A warm-up is not stretching. A warm-up is raising your core temperature through light cardio.

You will exercise more effectively when you warm up properly beforehand.

Make the warm-up exercise light cardio of whatever you like. Break a sweat and you know that you are warmed up.

It is also recommended that you do a warm-up set per each exercise.

Use about 50% of the load you are going to use for your sets and do 10 reps.

It is good to do specific warm-ups like this as well so that the body is ready to work the target muscles with intensity.

Cool down for 5 minutes after your workout doing light cardio again.

This allows your body to recover better for next time.

You will return your system to homeostasis and help move lactic acid (the byproduct of exercise that gives you a burning sensation in your muscles) out of the body.

You can do the push pull squat program anywhere

The Squat/Push/Pull program is one of my favorite routines.

It can be done anywhere.

If you are traveling and can find a gym with a few dumbbells, you can do it there.

You can simply do push-ups, body weight squats and rows if you don't have equipment.

A body weight option can always be done if you have the strength to do it - and it is the hardest of them all.

This would be a push-up (or dip), squat, and a pull-up version.

It’s a terrific way to cover the body, move fast and reach your goals.

I use a semblance of it with most clients I see on a regular basis.

We must be effective as trainers. To do that, we need to manage time.

This is one of the best ways that I’ve found to do so. 

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

Use association and disassociation to improve every workout

Use your mind to improve every exercise session.

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

There is a time to focus intently and a time to be distracted

Trainers and trainees spend a lot of time on what are called acute program variables when they plan a workout.

Acute program variables

Acute program variables for strength training are the amounts of sets, reps, load, rest time and exercises used for the workout.

These are important. These things should be planned out.

You can miss out on all that the workout has to offer if you only focus on the acute program variables that you can measure.

Get into the right zone.

Don't turn your workout into a checklist

This type of workout can turn into a 'checklist' way of working out. A checklist way of working out is simply checking what you did off the list without a lot of interest.

You got it done. That’s it. It's time to go home. You miss out on some really good stuff when you go about it this way.

The other workout variables that we need to consider

There are other variables that cannot be measured as well as acute program variables.

The one I am going to cover today is focus.

Use focus during your workouts

Where should you put your focus? Where should you really be putting your attention when you are working out? Is there a best place to put your focus? There is.

You should focus on the task at hand, working out, and take the focus off anything that you are not doing at that time.

Let your gym time be all that you are focused on when you are there.

Focus improves performance.

Association and disassociation

Association and disassociation are terms in sports psychology.

You can use both of these things in sports and training very effectively. Association and disassociation are used in both exercise and sports as powerful tools.

Association

To associate is to focus in on exactly what you are doing at that moment.

Being mindful is what it’s more commonly called today.

An example would be when you do a set of curls you attempt to feel everything.

You feel the elbows stay in at the sides of your body. You feel the elbows lock out at the bottom. You feel the pause of the motion at the top.

You focus on exhaling as you lift the weight up and you focus on inhaling as you lower the weight down.

Most importantly you feel the muscles work (in this case the biceps) as you do the exercise. You focus on the burn from the lactic acid and you focus on the form to do it correctly.

Association brings mindfulness to every part of your exercise routine. It's like practicing mediation and exercising at the same time.

Focus on the moment.

Disassociation

To disassociate is to not pay attention to what is happening in the body. It is like daydreaming or purposeful distraction.

There is a place for this as well. When a cyclist is doing intervals on the bike and the lactic acid they feel in their quads is so strong that they want to quit, it is good to disassociate from the burn and turn the attention outside the body.

If you focus on the pain too much, you will quit sooner than if you focus elsewhere.

This tool helps athletes to get the most out of their interval program. In this case, you to want to take your focus off what you feel at the time and put your focus elsewhere. It's like some form of distraction.

Use your focus to improve your workout

Focus on the workout when you exercise.

More specifically; focus on the exercise, set, reps and load in that order.

Give everything else that's going on in your life a rest.

Give a rest to all that is going on in your life that you can’t solve during that time you are working out.

Put what you must do at work or problems that you have on hold while you work out. Stay in the moment.

This is harder for some than others, but I believe we that can all get better at it.

I like to work out alone a lot for this reason.

There are times that I get a lot of benefit from a workout partner, but there are other times that I really want to focus solely on the peacefulness of getting a good workout in.

My performance may be better as far as acute program variables when there is a training partner to push me, but the focus I have is stronger when I train alone.

What’s better?

I guess that it depends on what you think is better.

If you think that getting that personal record on the bench press is of total importance of the day, then I think that it’s best to have a partner around.

But if your view of having a really great workout means you can let go of every other concern you have and focus in on getting a good workout, then training alone with no distractions is best.

Everybody is different. Different scenarios call for different approaches.

Your state of mind determines a lot.

Tune in to your workout

Tune in.

Research shows that we get more out of working out if we focus on working out exclusively.

Body builders have known this for years.

In fact, body builders are very skilled at the mind to muscle connection.

Many of them spend less time worrying about how many or how much and simply focus more on the feel.

The two methods of association

There are two ways of associating that work.

You can focus on the feel of the muscle or you can focus on the form that you use.

Naturally, you can do both. Both can get you to the same place.

If you really focus on the form of doing every aspect of the rep correctly, then the feel will be there.

Do you feel the exercise in the correct targeted muscle group?

If you do triceps press downs, you should feel it in your triceps.

You may be surprised by how many clients state “I’m not sure” when I ask them if they feel it in the targeted muscle group.

Then they may start to focus and state “yes”.

If you feel it in the target muscle, you will get more out of the exercise.

This is easier to do with isolation exercises and nearly impossible to do with what we call compound exercises.

Focus on your muscle.

Compound exercises

Compound exercises work more than one muscle group at a time.

A squat is a compound exercise because it works the glutes, quads and hamstrings at the same time.

It’s harder to focus in on a muscle group because the activation is being shared by at least three muscle groups.

Just because you don’t feel it there doesn’t mean that it’s not working. It simply means you will not feel one muscle group. In cases like this it’s best to focus on the form.

Isolation exercises are exercises that use one joint at a time. One muscle group is being targeted.

A leg extension is an isolation exercise for the quad muscle which is the anterior upper thigh.

In this case you can focus on the muscle being stimulated - or the form. Both roads will get you to Rome!

How to focus on form

Start from the beginning when you focus on form.

Before you start your set, think about what you need to do form wise and what areas are being targeted.

Get zeroed in before you start the movement.

Then think about your posture - whether it is your standing posture or seated posture depending on what you are doing.

Think about keeping your core tight and your spine straight.

When you stand, think about your foot location. Are they where they should be so that you have a good athletic base?

How is your posture when you are seated? Is your back all the way up to the back rest? Are you slouching?

Are your elbows, wrists and hands in the position that they should be when you start the motion? Are you controlling the movement?

Think about where the full range of motion is for the exercise and do it.

If you get choppy or hyper-extending, stop it.

How does the weight or load feel during the motion?

Is it light enough to keep good form for the number of reps you are doing? Is it heavy enough to challenge you? How does it feel?

I can tell after one rep if I’m going to be able to reach my rep goal for the set. You should train yourself for that kind of awareness as well.

Focus on your posture.

Focus on your breath during exercise

Focus on your breath during your set as well.

Are you breathing out during the lifting portion of the lift? Are you breathing in when the load is being lowered? Where is your gaze?

Are you focusing your eyes where they should be? Where is that? If it’s in the mirror, then focus on how your form looks. If you are not using one, attempt to gaze straight ahead.

Be careful not to jerk your neck around. Keep your body still.

There will be times where it is good to look down at your quads or the weight stack on a leg extension exercise, but do not look at your legs or feet while doing a squat! Gaze straight ahead.

Make sure that you focus on your body.

Bizarre imagery

Bizarre imagery is another form of deep focus. Imagery is a part of associating. Visual imagery is visualizing what you want to occur.

Arnold Schwarzenegger used what is called bizarre imagery.

He would exaggerate a thing or a situation to help him focus on what he wants. In the case of Arnold, he would imagine that his shoulders looked like big bowling balls.

Research shows that this kind of imagery works.

I use this type of imagery as well at times. I have competed in body building.

I visualize how I want the muscle group that I’m working to look on stage when I work out. I imagine it as deeply as I can.

Visualize your goals.

Summary

To associate or not associate, that is the question! Yes is the answer!

Focus your mind before you enter the gym.

Tell yourself that anything not related to your gym workout will be put on hold until you are done. Make this declaration.

Find a way to focus on what you do during each exercise - even the exercise bike.

Do you realize how many people just mindlessly pedal?

Did you realize that the stirrups on the bike aren’t there to keep you from falling off? They are there to get you to pull back with the pedal because 1/3 of the pedal stroke is done by the hamstrings - but not if you can't pull back.

Focus. Continue to get zeroed in on every part of every exercise after you warm up.

Your mind may drift and you may daydream. That is okay. Bring it back.

I’m willing to bet you that your results will multiply if you start to work out this way.

It's about your mental state.

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

Retrogression: The use it or lose it principle of fitness

Move it or lose it.

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

The 7 principles of fitness

1. Specificity

2. Overload

3. Progression

4. Periodization

5. Individuality

6. Recuperation

7. Retrogression

Master all of these principles.

Retrogression as the use it or lose it principle of fitness

There are seven principles of physical fitness. They are specificity, overload, progression, periodization, individuality, recuperation, and retrogression.

Retrogression is known as the "use it or lose it" principle of fitness.

If you stop exercising and/or being active, you will lose the benefits that the exercise has given you.

The use it or lose it principle is connected to time

Time gets blamed for many things. In health and fitness, it gets blamed a lot!

Often, I will hear a client talk about how they once had a certain physique. They talk about how as they got older; it went away.

Did it go away due to age or did they simply stop doing what they used to do? It’s the latter.

If you quit doing what you used to do, you will lose what you used to have.

There are plenty of older folks (there is no such thing as old) that are in incredible shape. Use it or lose it.

You lose what you don't use.

Age has an overestimated role in the loss of physical fitness

Age does play a role in some decline.  The key word is some.

We do start to lose some strength as we get older. We start to lose some muscle tissue as we get older. We do lose some bone density as we get older. We do lose some cardio-respiratory fitness as we get older.

Continuing to work out will drastically slow down the rate of loss. We do NOT have to lose as much as you may think.

The greatest loss comes from not doing what you used to do when you were at your peak condition.

Use it or lose it.

Muscle does not turn into fat with age

I’ve heard the most outlandish things regarding this topic.

I have heard people say that football players get fat because the muscle turns to fat as it gets older. That is ridiculous!

Tissue can’t become another tissue. They got fat because they quit working out and kept eating like they used to.

This is a product of choice and not a product of nature. There are plenty of ex-athletes, including football players that still look and feel amazing years after retiring. Use it or lose it. 

This same principle applies to everyday people - not just elite athletes.

If we take a long break from training, we will decline.

I tell my clients constantly how consistency matters. I believe that the greatest key to success in physical fitness is consistency.

Some people go 100% in the beginning of their fitness journey and either get hurt or burn out. It’s better to start out moderately and stay with it.

I often that say we need more moderation. We are a country of feast or famine! That is true in the fitness world as well.

We have people that are super fit and we have people that are morbidly obese. All countries do, but we have more of an extreme on both ends.

Doing our workouts day in and day out on a consistent basis and not overdoing it will lead to greater success for all of us!  Use more moderation. Let’s not burn out and quit!

Rather be moderate and stick with it.

You start to lose muscle from 4 days after your last workout

Here is a scary statistic. We atrophy 96 hours (about four days) after a workout has been completed.

It’s slight, but that is how quick it happens.

That means that if you work out on Monday, you are already losing some of the muscle tissue on Friday unless you stimulate that muscle again.

Plan your workout split with the 4-day atrophy rule in mind 

4 days is fast!

Many people forget about this fact when they set up their workout splits.

A split routine is exercising different muscle groups on different days so that volume can increase.

A common split routine where this happens is when a trainee works out one muscle group per day.

The reason this why this split routine will lead to atrophy (muscle loss) is because you are only training one muscle group per day.

That means that it will be a week before you train it again.

When you target that muscle group again, it’s already atrophied. You've lost some of the hard-earned progress that you earned in your last workout.

Don't lose because of time.

The best workout split to avoid muscle atrophy

It’s best to do a strength training routine where you work each muscle group 2-3 days per week.

The style doesn’t matter so much.

You can do a full body workout 2-3 days per week on non-consecutive days. If you do a split routine, make sure that each muscle group is being trained 2-3 days per week with 48 hours in-between muscle groups.

Training more often is optimal, not non-negotiable

Taking 96 hours (about four days) off from working out will not cause you to fall to pieces. Many people increase muscle mass by stimulating each muscle group once a week. More often is simply more optimal.

I’m using this science to show how quickly we lose muscle when we don't use it. As weeks turn into months and even years, the loss is substantial. It doesn’t have to happen.

Get into a manageable program and stick to it. On the positive side of the coin, we can hypertrophy (grow muscle) at any age. We all need to look after our muscles!

Cardio vascular fitness also declines when you don't use it

Cardio-respiratory fitness is measured by what is called the V O 2 max.

This is the maximum amount of oxygen that your body can use at one time. It also declines when a rest period is too long.

In fact, V O 2 max can decline all the way back to baseline (where we began) in as little as two weeks!

It is therefore so important for athletes of any sport to not get injured. If injury occurs, the athlete must take time off and then atrophy will occur.

Along these lines, it’s so important to train correctly and not push to extremes. An athlete is playing much better if they are still on the field. Fitness declines when activity stops.

Prevention keeps you on track.

Everybody needs to exercise to prevent loss of fitness and health

This is true for non-athletes too. If we take time off from cardio, we will go backwards.

This does not mean that a trainee shouldn't rest. Of course, they should. Be smart about the rest. Rest shouldn’t be for too long.

Use what is called active rest. Active rest means resting one part of your body or system while working another. If you structure hard and easy cardio days into your week, you will be more likely to avoid taking time off.

Do a lighter day of cardio, for example, after a harder day. This will prevent injury and burnout. The key is to do things that prevent us from doing nothing at all.

Mix it up.

Do as much as you can on days where you don't have much time

You don’t have to be overly structured when you get extremely busy and can’t make the gym, but you can do something.

Try to keep those muscles going. We experience this issue quite a bit at my gym. We have people that will take off for weeks. We tell them to try and get some exercise in. It won’t take much.

Just do something so we can prevent too much decline. Often, they will come back after a three-week hiatus and say, “I feel like I lost everything”.

So, why couldn’t they have just done something? Good question.

When we travel, we don’t have to keep moving forward. The goal is to maintain during these busy times and to not slide backwards. 

It’s so important to begin with consistency.

When you start a fitness program, ask yourself what is sustainable and make that a habit.

Many people start out with a ball of fire only to flame out. It’s about starting and staying with a sustainable exercise program.

We can make so many improvements with a moderate program.

I’ve coached for many years and I’ve always said I would take an athlete that follows a consistent program versus an athlete that works his/her tail off when you see them, but you don’t see them nearly as much!

Every bit makes a difference.

Use it or lose it. It’s a fact.

Keep going and everything will go along with you. I often hear that people gain weight as they age. This can be true. But this doesn’t happen because of the birthday.

We move less and we lose muscle (atrophy) because we quit being active. We can keep muscle on our body by staying active and working out.

When we lose muscle, our metabolism slows down. When that happens, we gain weight. This has far more to do with taking time off from moving than it does your birthday.

So many of the issues we experience as we get older (such as obesity) can be warded off by starting and maintaining a sustainable exercise program.

It takes lot more work to go back and forth. Don't make gains and then stop to lose those gains.

It’s a lot easier of a road to not stop at all.

If you have stopped, don’t lose heart. Get back on the wagon and tell yourself that you can now make progress and you are now armed with a good reason to not stop again.

Use it or lose it. Don’t stop.

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