Lead by example

Many of our health habits we get from how we are raised and what we saw adults do. You can choose to be an example of what to do, or what not to do.

Make a healthy choice today.

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Max Strength – ‘How To’ and Sample Week

Ever heard people discuss their “phase” or “stage” of training and wonder what the heck they were talking about?  Like a lot of fitness buzzwords, people like to throw these terms around without much explanation as to the what/how/why.  If you are fuzzy on the purpose of training phases in general, please check out my most recent article on what the phases are, and how to transition through them.

As I discussed previously, progressing through phases of training can provide a structured way to change up your routine and continually challenge yourself, provided it is done with planning and care.  I myself use my own modification of the NASM’s phases for my personal and my client’s programs.  One of my favorite phases to work in is the one I just started last week called Max Strength, and what that entails is what I would like to discuss today.

Why: The purpose of Max Strength training is fairly self-explanatory with the goal being to increase the maximum amount you can lift in a single repetition or very short period of time (__<6 reps).  You do this by performing a relatively LOW number of repetitions, at a high intensity, for a high number of sets.   This increases the density of your ‘fast twitch’ or explosive muscle fibers by placing short time/high resistance strain on the body.

What:  Exactly what do I do to place this kind of strain on the body? The breakdown of structure is as follows.

	Sets	Reps	Timing (Ecc/Iso/Con)	Intensity % of 1RM
Week 1	4-5	6	1/0/1	85%
Week 2	5	6	1/0/1	85-90%
Week 3	5-6	4-6	1/0/1	90%
Week 4	6	4	1/0/1	90-95%
Week 5 *	6-7	3-4	1/0/1	90-95%
Week 6 *	7	1-3	1/0/1	95-100%

*Optional

How: What does this look like in a day to day? Now that you have a basic idea of what Max Strength Training involves, here is a sample using my personal workouts from last week.  If you were interested you could take this week as an example and repeat it across your entire phase, changing reps/sets/ and weight as needed.

Week 1 – Day 1: Legs

	Super-set 1
	Set 1	Set 2	Set 3	Set 4	Set 5
Reverse Lunge	6/95#	6/95#	6/95#	6/95#	6/95#
Single Leg Calf Raise on decline	10/+20#	10/+20	10/+20	10/+20	10/+20
	Super-set 2
Stiff Legged Deadlift	6/125#	6/135#	6/135#	6/135#	6/135#
Back elevated Glute Bridge, with band	10/BW	10/BW	10/BW	10/BW	10/BW
	Final – Stand Alone
Sumo DL	6/155#	6/175#	6/155#	6/155#	6/155#

 

Week 1 – Day 2: Vertical Push/Pull (Lats, Shoulders, Legs)

	Circuit 1
	Set 1	Set 2	Set 3	Set 4	Set 5
Wide Grip Lat Pull down	6/105#	6/105#	6/105#	6/105#	6/105#
Shoulder Fly/abduction	6/12.5#	6/12.5#	6/12.5#	6/12.5#	6/12.5#
Functional Squat (to 90 deg, band below knees)	10/ BW	10/ BW	10/ BW	10/ BW	10/ BW
	Circuit 2
Neutral Grip Lat Pull down	8/105#	6/110#	6/110#	6/110#	6/110#
Barbell Shoulder Press	8/50# *no 60# available	8/50#	8/50#	8/50#	8/50#
Single Leg RDL	10/BW	10/BW	10/BW	10/BW	10/BW
	Circuit 3
Underhand Grip Lat Pull down	7/105#	6/110#	6/110#	6/110#	6/110#
Post Delt cable pull back	6/40#	6/40#	6/40#	6/40#	6/40#
Monsterwalks, heavy resistance band	8/BW	8/BW	8/BW	8/BW	8/BW

 

Week 1 – Day 3: Horizontal Push-Pull (Chest, Back, and Legs)

	Circuit 1
	Set 1	Set 2	Set 3	Set 4	Set 5
Dumbbell Chest Fly	5/2×30#	6/2×25#	6/2×25#	6/2×25#	6/2×25#
Single Arm Dumbbell Row (lawn mowers)	6/50#	6/50#	6/50#	6/50#	6/50#
Back elevated Glute Bridge with band around knees	10/ BW	10/ BW	10/ BW	10/ BW	10/ BW
Jump Rope	30 sec	30 sec	30 sec	30 sec	30 sec
	Circuit 2
Machine Chest Press (neutral)	6/80#	6/80#	6/80#	6/80#	6/80#
Machine Wide Row	6/2×50#	6/2×55#	6/2×55#	6/2×55#	6/2×55#
Monster Walks with heavy band	8 each direction	8 each direction	8 each direction	8 each direction	8 each direction

 

Week 1 – Day 4: Legs

	Super-set 1
	Set 1	Set 2	Set 3	Set 4	Set 5
Hex Deadlift	6/155#	6/165#	6/175#	6/185#	6/190#
SL calf raise, on decline	12/BW	12/BW	12/BW	12/BW	12/BW
	Super-set 2
Leg press	6/315#	7/340#	7/350#	6/360#	6/360#
Single leg RDL	8/ BW	8/ BW	8/ BW	8/ BW	8/ BW
	Super-set 3
Sumo Dead-lift	6/155#	6/155#	6/155#	6/155#	6/155#
Jump Rope	30 sec	30 sec	30 sec	30 sec	30 sec
	Super-set 4
Hip Thrust with Barbell	6/135#	6/155#	6/155#	6/155#	6/155#
Low Ab-roll	8/bw	8/bw	8/bw	8/bw	8/bw

 

* Here is a short video I took of myself doing HEX dead-lift that night.

 

 

Week 1 – Day 5: Vertical Push-Pull (Lats, Shoulders, Legs)

	Circuit 1
	Set 1	Set 2	Set 3	Set 4	Set 5
Underhand Grip Lat Pull down	6/120#	6/120#	6/120#	6/120#	6/120#
Barbell Shoulder Press	5/60#	5/60#	5/60#	5/60#	5/60#
Functional Squat, band around knees	10/BW + heavy Band	10/BW + heavy Band	10/BW + heavy Band	10/BW + heavy Band	10/BW + heavy Band
	Circuit 2
Neutral Grip Lat Pull down	6/120#	6/125#	6/125#	6/125#	6/125#
Dumbbell Shoulder Fly	6/2×15#	6/2×15#	6/2×15#	6/2×15#	6/2×15#
Single Leg RDL	8/BW	8/BW	8/BW	8/BW	8/BW
	Circuit 3
Wide-grip Lat Pull Down	6/105#	6/105#	6/105#	6/105#	6/105#
Posterior Delt Cable Pull back	6/35#	6/35#	6/35#	6/35#	6/35#
Back elevated, glute bridge. Band around knees	12/BW	12/BW	12/BW	12/BW	12/BW

 

Week 1 – Day 6: BEACH!!! (Arms, Abs, Calf)

	Circuit 1
	Set 1	Set 2	Set 3	Set 4	Set 5
Cable Tricep Extension, forearm pronation (bar handle)	8/30#	8/35#	8/40#	7/42.5#	7/42.5#
Dumbbell Hammer Curl	7/2×20	7/2×20	7/2×20	7/2×20	7/2×20
V-up core	12/BW	12/BW	12/BW	12/BW	12/BW
	Circuit 2
Standing, single arm Tri extension, (neutral forearm)	8/15#	8/15#	8/15#	8/15#	8/15#
Preacher Curl with bar	6/40#	6/40#	6/40#	6/40#	6/40#
Single Leg Calf Raise on decline	12/BW	12/BW	12/BW	12/BW	12/BW
Leg Raise	10/BW	10/BW	10/BW	10/BW	10/BW
	Circuit 3
Classic Crunch	30 sec	30 sec	30 sec
Oblique Crunch Left	30 sec	30 sec	30 sec
Oblique Crunch Right	30 sec	30 sec	30 sec
Bicycle	30 sec	30 sec	30 sec
Clam 3	20/bw	20/bw	20/bw
Band resisted Glute Bridge	20/bw	20/bw	20/bw

 

Keep in Mind that these are my personal workouts, and thus what you can do in the gym may be much more, or less.  Go based on how you feel, but always try to challenge yourself.

I hope this was helpful.  Please leave any feedback in the comments below.

Best,

Nicole Mims.  PT, DPT.

Safely transition between phases of training.

Changing up how you train is an important component in preventing plateaus and continuing to make progress towards your goals.

Photo by Pixabay on Pexels.com

In order to accomplish this in a structured way many trainers organize how they progress their clients through ‘training phases,’ each of which has its own ranges of sets/reps/and intensity (percentage of one rep max) meant to achieve a specific purpose. Each phase and its respective goals lead into and help you progress towards the next.  Every different trainer/ certification program has their own subdivided phases.

The primary phases of training that I use include:

• Stabilization (muscle endurance, balance, joint stability)
• Hypertrophy (gaining muscle size, building strength, some muscle endurance)
• Max Strength (explosive strength, increasing the maximum you can lift in one rep)
• Conditioning (power, fat loss)

Changing up training should be approached carefully as you are (by its nature) putting a different type of strain on your body, and thus there can be a risk of injury. Here are a few guidelines to help.

1) Begin conservatively! You aren’t responsible to numbers. If, for example, the phase you are in has you lifting 65-80% of your 1 rep max, start off on the 65% end of this range and work your way up from there. If this feels easy the first day, give it a workout or so to see how your body responds and then increase.

2) Take rest breaks and days off as you need them (aka, listen to your body). Remember that even if you’ve been working out for some time (months, years, etc) changing your training places new stresses on the body and it might take a few days to acclimate.

3) Record your workouts including the weight/resistance you use for each exercise. This will help you track your progress and give you a good starting point the next time you perform that particular lift. For example, if I lifted 4 sets of 10 reps with 50 lbs last week, this week I might go for 4 sets of 12 or increase the weight by 5lbs.

4) Be patient to see change. It takes the body about four week to make visually noticeable changes. Don’t let yourself get caught up in measuring or comparing your physique everyday/ every lift. Instead set regular check in periods at the end of each phase or once a month. This will keep you accountable but prevent being disappointed because you can’t see a difference in your day to day.

This is my recent check in (about 4 weeks apart) and it was a huge motivator for me to compare these two photos.

5) Talk is cheap. Actually change your training! There are a lot of people who say that they are sick of plateaus; and yet they enjoy knowing exactly what they will do in the gym. “Bench at 135, then incline at _____, then triceps.” The idea of changing how they train and making gains sounds good, but its hard to break out of our comfort zones. When you get to the end of your cycle measure the change you made, review your previous workouts, and then move the f– on. If you stay in the gym consistently, your favorite phase will come right back around in a few months, and chances are good that you’ll perform even better the next time.

I hope you found this helpful and please reach out if you have any questions.

Nicole Mims. PT, DPT

Break out of the Rat Race

How to survive a busy gym AND get a good workout!

Photo by Mike Chai on Pexels.com

Scenario: You leave work and head towards the gym with all the best intentions… You pull up and the parking lot is PACKED… S#!T.   Immediately your brain starts coming up with reasons to turn your car around “it’s too busy to get in a good lift” “all of the equipment will be taken” “some one always gets on the machine I’m using between sets” “I feel like people are judging me” “I’ll go in a few hours”..etc.   (hint: you probably won’t go back in a few hours. )

Photo by Pixabay on Pexels.com

As a person who used to work at a gym 4 am – 7pm I developed a few strategies on how to get in a good workout (or help your client get in a good workout) during the busy times.  So lets review and quiet those demons on your shoulder.

1. Know the muscle groups you are trying to exercise, not just the exercises themselves and learn alternative exercises.  That way if  ‘x’ machine is being used, you have other options.  This reduces stress and waiting around.  So for example say the Bench Press is being used, you can grab a set of dumbbells or even a resistance band and do a press or chest fly. If you’re going heavier try putting some plates on your back and do push-ups, or challenge your stability with kettlebell push-ups or stability ball chest press.
2.  Be flexible with the reps you are willing to do/ weights you’ll accept.  Remember that the most important thing is that you challenge yourself! So…if those 35’s you really would rather use aren’t available, try more reps with the 30’s or fewer with the 40’s.  Who knows, you might surprise yourself and hit a PR (personal record).
3.  Try circuits which require 1 piece of non-movable equipment and bring the other things you need to that spot. People are much more likely to understand that you are using the seated cable row if you also have your dumbbells, towel, resistance band and barbell set up with you…. kinda like nesting but for the gym :’D.  Additional benefits are all those related to circuit training in general. Its faster, you hit more groups, its more efficient, you burn more calories and so on.

   

4. Integrate cardio and stretching into your sets.  Perform any stretching you feel you have to do (see my previous posts on flexibility first) during your warm-up sets. Additionally, try jumping rope, step-ups, wall jumps, or mountain climbers in between your sets if the cardio machines are taken.  This will keep your heart rate going and not leave you frustrated waiting for a machine or a mat.
5. Finally: Don’t be afraid. Nearly everyone at the gym is there because they see something THEY need to improve and they are just trying to brave the crowded gym too.  Unless you are breaking gym etiquette, chances are they aren’t looking at you.  In that vein
   1. Don’t be afraid to ask someone to work in or when their sets will be done. Wait until they’ve finished their set (of course) and make sure you put their weights back how you found them. But otherwise its a completely normal thing to do if there is a type of equipment that you really had your heart set on.
   2. Don’t be afraid to tell someone that you are still using something.  Say you come back from refilling your water bottle and some lunk is taking off with your barbell.  You have the right to tell them that it is still in use and you will flag them when you are done.
   3. Don’t ignore a free bench cause its close to someone who is ‘more fit’ than you.  They were where you were once.  (if you’re the fit person in this scenario, keep the grunting and flexing to a minimum…you’re in public dude)

 

I hope you found this helpful.  If you have other tactics or questions, please feel free to leave them in the comments!

Best,

Nicole Mims. PT, DPT.

Stretching to Fix YOUR posture: correcting for rounded shoulders

Ever wonder why your shoulder or neck hurts when you reach overhead or while you’re lifting weights? Chances are good that posture is a contributing factor. One of the most common postures I see across age groups is where the shoulders (where the upper arm meets the collar bone and shoulder blade) are slightly rotated in. This happens often for 3 main reasons. 1) some muscles are long and weak 2) some muscles are short and/or stiff 3) You habits feeding into the above.

So we know that this can be an issue, the next question is “how can I fix this?”

Check out my video below where I target the flexibility portion of this question.

stretching to fix rounded shoulders

If you think you might have poor posture, you may find a prevous post helpful as well which addresses Forward Head Posture .

I hope this is helpful.

Best,

Nicole Mims. PT, DPT.

Wellness: healthy body + clear mind

Hypertrophy 7/30/18 + bonus review of Planet Fitness

The workout: Hypertrophy. Week 3, day 1.

Focus: vertical push/pull + posterior leg

Total volume: 42 sets

Circuit 1: 4 sets, 8-10 reps

• Neutral grip lat pull down
• Cable shoulder captions
• Weighted hip thrust (back elevated glute bridge)

Circuit 2: 4 sets, 8-10 reps

• Wide grip lat pull down
• Barbell shoulder press
• Hip extension w/eccentric focus (commonly known as back extension, I focus on the movement coming from the hip joint and using my glutes only)

Circuit 3 (Abs): 3 sets, 30-45 seconds

• Traditional crunch (30 sec)
• Oblique crunch left/right (30 sec each)
• Flutter kick (30 sec)
• Bicycle (30 sec)
• Front plank (45 sec)
• Side plank left/right (45 sec each)

I always enjoy the opportunity to workout with friends. The workout feels faster, I have more fun, and having an accountability buddy is great for consistency. I recently have worked out 1-2 times a week with a friend from my PT class who has a membership with Planet Fitness. Like a lot of gym rats (I assume) I had some presuppositions regarding how my experience would be and they were not entirely positive. I’ve got to be honest y’all, I was pretty impressed.

The gym was CLEAN, like spotless clean. The locker rooms were clean. The equipment was clean….it was amazing.

The gym staff were polite and professional.

Not a single person dropped their weights or performed more than their last rep with bodily noises involved (grunting, huffing, etc.)

Weights were where they were supposed to be! There are signs every 5 feet reminding people to re-rack their weights and I got the impression it was something the staff reinforced.

It was temperature controlled. “What gym isn’t?” You might ask. I’ll tell you. Every single Gold’s location which has bought into the crossfit fad with their “Gold’s Fit” has the darn doors open in the evening so their clientele can pretend they train in Sparta or some nonsense.

Exactly zero gym bros tried to hit on me or “help” me.

The only real negative I found was in the variety of equipment. This Planet Fitness had most of your standard gym fare; however, there were no squat racks, or free barbells/plates available. This is probably due to the idea of keeping away the gym bros or “lunks.” Unfortunately for me, it’s also a nonnegotiable component.

In summary, I won’t be giving up my Gold’s membership anytime soon ( I enjoy squats and deadlifts too much), but for most people I think this gym is a great option and is surprisingly affordable.

Best,

Dr. Mims

Stretches to fix YOUR posture. – correcting ‘forward head’

As I discussed in a post a while back, its important to stretch muscles that are short or stiff on you, not just what you learned in high school gym class or what feels “tight.” Often muscles which give the sensation of feeling tight are actually overstretched already.

So how do you decide what to stretch? In PT we often do special tests in order to confirm our suspicions; however, without doing this one can still get a good idea of what they need to do based off of posture.

Here are some common postures and their corresponding muscle groups which tend to be short/stiff.

Next post will be a video specifically on what to stretch to address “forward head” posture.

Forward head

Short/stiff: SCM & Scalenes

Weak/elongated: Deep neck flexors

 

 

Rounded Shoulders

Short/stiff: Pectoralis minor, shoulder external rotators

Weak/elongated: Middle/lower traps. Internal rotators of the shoulder.

 

Rounded Upper Back

Short/stiff: pectoralis major and minor, lats

Weak/elongated: Traps, Rhomboids

 

Increased curve of low back

Short/stiff: spinal extenders (erector spinae), hip flexors

Weak/elongated: abdominals, glutes

 

Anterior Pelvic Tilt:

Short/stiff: hip flexors, hamstrings

Weak/elongated: glutes, abdominals

 

Feet turned out:

Short/stiff: gastrocnemius, soles, posterior tib (muscles that point the toe)

Elongated/weak: anterior tibialis, toe flexors

 

 

Now that we know which muscles we need to target, we’ll dive into HOW to actually do this.

Please check out my next post where I discuss how to stretch the muscles which are short and contribute to bad neck posture.

With love,

Dr. Mims

 

Flexibility Training – Part 1 (why do I care?)

Safe Strength Training – Classic Squat alternatives

Exercise for maintaining function

 

 

Flexibility Training – Part 1 (why do I care?)

Flexibility Training – what is it and why do I care?

I used to be highly inflexible, the first year of PT school it became somewhat of a joke where classmates would practice special tests on me to see what the “abmormal” result was. However, it was something that I worked on regularly. Now I’m fairly limber, often having clients and patients frustrated at how “easy” i make things look. Flexibility tends to be an underrated aspect of health and wellness as it can contribute to movement impairments and thus injury.

What is flexibility? Flexibility is the combination of soft tissue extensibility and control of the nervous system. This allows muscular control through a full range of motion for a given joint. What the hell does that mean? It means that if you are suppose to have a 180 degree range of motion for a given limb, you can control that limb from 0 to 180 degrees of movement and back.

Why is flexibility training important? – Flexibility training is important, because most people in our society lead sedentary lives. The resulting poor posture and movement patterns increase risk for injury and at the same time decrease the efficacy of workouts. This means that one who is inflexible is not only wasting time while they are working out (let’s be honest, who has time for that?) but also increasing their risk of injury which is of course the opposite goal of health and fitness.

Please stay tuned for a video post on how to determine what you should stretch and how based on your postures.

Best,

Nicole Mims. PT, DPT