Fitness and Exercise Common Q&A

The Q&As below are only a sample of what can be expected on our exclusive I.A.R.T. RoundTable Discussion Board. The purchase of any I.A.R.T. book or course grants you access. See you there!

ALACTIC TRAINING

Q. What are your thoughts on the 'alactic bodybuilding style of training'? It consists of multiple sets for each exercise, each set lasting no more than 10 seconds (to avoid lactic acid buildup). 

A. Alactic refers to the 'lack of' lactic acid build-up. Each mini-set must last 10 seconds or less to remain in the alactic system of energy metabolism. Considering a repetition should be performed slow enough to avoid injury, you're only looking at 1-2 reps per mini-set. This is similar in nature to 'rest-pause' training, popularized by Mike Mentzer, consisting of all out attempts for 1-2 reps, followed by 10 second rest intervals. However, the style of training you're referring to may not require 'to failure' training (we're not sure). If you do not train to failure on at least some of the mini-sets, you would need to complete many sets of sub-failure training to produce an effect; which effect may not be as great as 'typical' bodybuilding sets lasting 30-60 seconds. The pump also has an bearing on hypertrophy, causing tension on the cell walls, requiring them to thicken (protein uptake) to withstand future assualts (this is particularly true if obtaining an intense pump while under great strain, i.e., training to failure). Moreover, hypertrophy is partly affected by sufficient tension time, particularly muscles that have an abundance of slow twitch and intermediate fibers. Only those muscles (or individuals) whom have an abundance of fast twitch (a small minority of the population) would likely benefit from alactic training... at least until the body adapts to the style, which happens within a few months at most. It's worth experimenting with, but look for patterns. What muscle groups are responding and which are not? How long is the muscle responding before gains come to a hault? That information will tell you much about the value of this style of training for YOU.

BODY FAT MEASURING

Q. I'm looking for an accurate method to measure my body fat. The Tanita scale appears to be very popular. What do you suggest?

A. No one method is 100% accurate, although some are better than others. With calipers, there is a general error of up to 8% since it is vital to gather only fat and no other tissue (which technique is harder than it sounds). Hence, skin fold measurements can also vary widely from technician to technician, depending on skill, exact site of measure, etc. Nor do calipers take into account the fact that 50% of human body fat is found in intramuscular tissues and around organs - areas it cannot measure. At the very most, and if confident when using calipers, use the measurement thickness as a tool to determine fat loss progression, but avoid using those measurements in calculations to determine body fat percentage (a final result that is often overestimated [with the obese] or underestimated [with lean athletes]). To give you an idea of how inaccurate calipers an be, Flex Wheeler, a professional bodybuilder, tested 0% when tested at a Gold's Gym!

There are various mathematical formulas that integrate anthropometric girth (circumference) measurements, but can be off by up to 5% compared to hydrostatic weighing. Consequently, use them to determine changes, but ignore the actual reading - or at least take them with a grain of salt.

Hydrostatic (underwater) weighing is considered the 'gold standard' of body composition analysis, based on the assumption that density and specific gravity of lean tissue is greater than that of fat. Hence, lean tissue sinks while fat floats. By comparing a test subject's mass measured underwater and out of the water, you can then measure body composition. There are a few problems with this method, besides cost and availability. The total test procedure takes 45-60 minutes, requiring the subject to exhale and hold his or her breath (of what is left) for up to 15 seconds while being submerged. This is repeated 7-10 times with an average taken. The accepted variance is about 2.5% for comparison of consecutive tests with the same subject and technician. Interestingly, results can vary among technicians, indicating that hydrostatic weighing is not as accurate as some people believe, although still one of the better methods.

Infrared light (IR) is another method to measure body fat, first developed by the U.S.R.A. to measure the fat contained in one centimeter sections of (skinned) beef and pork carcasses after slaughter. Futrex then designed a unit around that technology, basing body composition around a single measurement in the biceps brachii area of a (non-skinned) human subject. No research is available regarding the actual IR penetration through the skin, and several studies have indicated that IR is not a reliable method to assess body composition. The IR system also inputs weight and height, and offers a different reading depending on "activity level"! Apparently, the device is nothing more than a height/weight calculator. Regardless, many gyms are paying thousands of dollars for the Futrex IR system.

The Tanita scale uses a system of electrical impedance to determine body composition. Essentially, the more lean tissue present in the body, the greater the conductive potential which is measured in ohms. The problem with a 'scale' method is that the electrical current travels up one leg, through the groin and down the other leg. It does not pass through the remainder of the body! Tanita, and other similar devices that limit the extent of electrical current travel, then uses mathematical formulas to guess what the total composition of the subject's body should be.

The electrical impedance system designed by BioAnalogics uses algorithmic equations rather than linear regression for analysis, besides a current that travels through the entire body. These equations allow analysis of population specific variables of lean, obese, elderly, and pediatric subjects. The BioAnalogics system has an error factor of 2.8% or less (comparable to hydrostatic weighing) and a test/retest variance of less than 0.5%, making retesting more accurate than hydrostatic weighing. To date, the BioAnalogics unit is the most accurate and reliable method of body composition testing for the money. More accurate methods of measurement costs tens of thousands of dollars and is, as a consequence, not an alternative for the vast majority of fitness professionals.

CONSOLIDATION TRAINING

Q. What is consolidation training and what are your views on it?

A. Consolidation training refers to combining as many muscle groups together in as few exercises as possible. For example, the squat works the entire lower body (even the calves to a certain degree) and low back. The pulldown or bent row works the upper back, biceps, forearms, and shoulders. The dip or chest press works the chest, triceps, and shoulders. All three movements also has some effect on the abdominals and neck muscles. In effect, with as few as three exercises, you can work the entire body. Those who have very poor recovery ability and overtrain very easily will benefit most from consolidation type training. Athletes who engage in an abundance of skill and sport training would be ideal for consolidation type training to keep systemic inroading to a minimum and to better allow recovery. From our experience, performing as few sets as possible is as productive as performing greater amounts of work for strength development. For bodybuilding, a majority of people will produce greater muscular gains if performing more than a single set per muscle group and with the inclusion of single joint movements (e.g., leg extension, pullover machine, pec deck flye, lateral raise). The overall effect, however, depends on the performance of the one set (intensity, training variables, cadence, etc.)... in other words, the quality of the set. If you are uncertain as to how much exercise is best for you, you may want to consider consolidation training, then slowly integrate additional sets to determine their net effect and how much total volume per workout is required to produce optimum results (whether your goal is strength or muscle mass). Further details can be found in the book System Analysis, which critiques Heavy Duty and consolidation-based programs.

EATING AND THE NUMBER OF MEALS

Q. How often should I be eating and should I add meals if still hungry later at night?

A. How often you should eat will be partly based on how large your meals are calorie wise. Regardless, it is ideal to eat 5-6 times a day with each meal approximately equivalent to your total caloric intake (whatever that may be for you) divided by 5 or 6. Some meals could be slightly larger, whereas other can be deemed snacks, consisting of fruit or vegetables. Eating in this manner is best since it makes digestion easier and keep metabolism higher (the body tends to become sluggish when consuming too much food at one time).

Do note, however, that not everyone can eat in this manner due to their work or school schedule, etc. Those who prefer not eating in this manner as a result of habits will find it initially difficult to eat small meals frequently, constantly feeling hungry for the first month or so. For these individuals, it is best to fill up on vegetables during and between meals and at night to add bulk to the diet. Higher fiber foods, together with plenty of water (up to a gallon a day) can also help stave off hunger pangs.

ENDURANCE TRAINING & LAW ENFORCEMENT TESTING

Q. I am presently preparing to enter a law enforcement academy and am desirous of improving the number of pull-ups, push-ups, and sit-ups I can perform without pause in a two minute period. I realize that doing so may very well decrease my overall strength but I am willing to sacrifice in order to do well on the FIT test needed to graduate. I would be very appreciative of any advice you can give.

A. You must train in accordance to the SAID Principle (specific adaptation to imposed demands; for details on the SAID principle, see our FREE Theory of Prescribed Exercise download in the Fitness and Exercise Articles section). In other words, if you want to be good at performing a maximum number of pull-ups, push-ups and sit-ups within a specific time period (and adapt accordingly), you must practice the 'requirements' in such a manner. You can always return to your 'normal' strength training practices afterward. One last warning: avoid any caffeine or (especially) ephedrine products to help mentally and physically 'hype' you. Taking stimulants increases your heart rate and even blood pressure, which can hurt your overall results (since these factors are often measured and accounted for in law enforcement and firefighting testing). Good luck!

EXCESSIVE EXERCISE

Q. How do you know when you're performing too much exercise or sets for a muscle group?

A. This is a complex question. In regards to a specific workout, you can often feel when you have done more than enough. Some signs include a deep fatigue within the muscle, difficulty in contracting the muscle against a 'typical' weight, and if the pump begins to subside. Feeling when you have done enough takes experience and paying attention to patterns from workout to workout. Keep in mind that this is would constitute the upper limit of volume and not necessarily the volume you would perform each and every workout necessarily. Long-term, and if you do too much volume for too long, you will notice your muscles slowly atrophying and not responding to exercise, no matter how hard you train. If you exceed an ideal dose with most of your body parts, you will also (likely) feel general fatigue throughout - lacking the determination and desire to train hard or mentally focus on your training.

FIBER TYPE CHANGES

Q. Reading Prescribed Exercise about muscle fibers, you state that numbers and types of fibers are genetically established after the embryo has reached 4-5 months and definetively after the first year of life. You don't mention the phenomenon of "stem cell" or "miogenesis"... that is to say that through exercise mixed fibers can change or white fibers can increase. Do you consider this information worthless or scientifically impossible?

A. The evidence is very sketchy in regards to fiber types changing, with many assumptions and hypotheses being made. Even if this were true, you must also consider the conditions of overuse and underuse atrophy, which can have a profound bearing on fiber type influences (as much as an actual change in elemental characteristics). Moreover, if there is a change of fibers, there appears to be far less evidence that one can increase the number of fibers (i.e., more fast twitch), as opposed to 'cells' that make up each fiber. Rather, in regards to 'fiber type changes' those same number of mixed fibers take on the characteristics of fast twitch fibers (due to the SAID Principle of specific adaptations to imposed demands). Next, it's not so much that we deem the information worthless but, by and large, pointless from our perspective. It is pointless in the context of personal training and exercise in general. For example, if it is true that mixed fiber types can 'turn into' either fast twitch or slow twitch, how has that influenced your training (since you likely train specifically to obtain specific goals anyway, no matter what changes may occur)? It most, any changes in fiber type may result in slightly lower or higher tension time values to best optimize your training and as you continue training over the years. But that's about it. The problem, however, is when in time will it occur and how gradual or sudden is the change? No one knows. That is why regular experimentation, data collection and analysis of one's training routine is necessary... to account for, recognize and direct your attention to such anomalies without needing to actually understand the microscopic science behind it, i.e., why it is happening. Lastly, it is impossible to address every possible nuance and aspect of muscle and exercise physiology; that is the job of physiology text books and research journals. We focus on the most pertinent matters at hand for the fitness professional and trainee. Consequently, we have produced the most critically acclaimed materials and resources in that context. No one can do it all, but we're doing a fine job considering our direction and mission.

KNEE PROBLEMS (with walking and leg presses)

Q. I am 62 and train once a week using H.I.T, one set to failure on six basic exercises. On the non weight training days I walk about 5 miles at about 4 miles per hour. About 10 weeks ago, someone suggested that I would damage my hip joints if I continued to use the leg press machine at the levels I was using. In the last 10 days, I have noticed a marked change in my walking performance. The 5 miles daily, which were a breeze, are still very easy to do, but now when I return to the house, I am very happy to relax in a chair, and get the weight off my legs. The area around my hip joints seem to feel fatigued. Is there any possibility that the leg press is having an adverse effect.

A. There are many possibilities, Bill. First, it could be the walking every day that is giving you problems (as well as poor quality shoes or shoes that are getting too worn out - time to buy a new pair). Also, try reducing the weight on the leg press and move slower (a cadence of at least 5/5) with purposeful stops at the bottom position and no rebounding quick turnarounds, etc. Try reducing your range of motion at the bottom position so you don't flex at the hips so much. Try substituting leg exercises (performing the same exercise over and over, thus affecting the same neuromuscular tracking, can have a cumulative wearing effect), or perform the leg extension first so the weight used on the leg press is much lower. Reducing your walking to 3-4 times a week may also help. As you can see, there are plenty of options in which you need to experiment, and alteration of the program is more likely what you need. Also, it isn't uncommon for long-time resistance trainees to incur the odd bout of aches or pains. It often comes with the territory. You simply need to learn how to work around the problem.

MACRO NUTRIENT RATIOS (Carbs:Protein:Fats)

Q. What is your opinion on macro nuritient ratios (e.g., carb, protein, and fat intake)? More specifically, do you agree with any of the top diets or the Food Pyramid/Food Guide?

A. Every diet, as well as the Food Pyramid, has an element of truth and value. The problem is that of individualism. Every person has a specific ability to digest, absorb and assimilate nutrients and specific foods. The enzymes involved, one's metabolism, and genetic susceptibility to weight gain, function, etc. varies from person to person. Some people can consume high amounts of carbohydrate and function quite well without any weight gain. Others must decrease carb intake due to excessive insulin sensitivity. Some people have allergies and sensitivities to various foods, such as milk, peanut butter, soy, wheat or strawberries, whereas those foods may easily be consumed by others. Some people are more susceptible than others in gaining weight, even while existing in the same environment (e.g., same caloric intake and activity levels). Some people require more specific micro nutrients due to their daily demands (e.g., a high stress environment requires a greater need for vitamin B complex). Some people have more sensitive taste buds or taste inclinations, which help dictate food preferences. Consequently, nutrition must be individually prescribed, similar to that of exercise. Following any 'fixed' diet program may work for you (mentally or physically), but it will not work for everyone. There are simply too many variables to account for, requiring constant feedback, analysis, and adjustment. Look for patterns of reaction and mind/body function in your meal planning and you will eventually discover what is ideal for you.

MORNING EXERCISE

Q. I prefer training in the morning (weight training, not aerobics). Is this all right?

A. If you are at your peak in the morning, and it is most convenient to train at that time, then do so. However, upon waking your risk for injury is also greatest, particularly with exercises that load the spine. To explain, throughout the day, your spine compresses, and the soft tissues shrink and contract, maintaining greater spinal stability. While sleeping at night the spine elongates, since compressional forces reduce. This stretches the ligaments around the spinal disks, making them lax upon waking from a night's sleep. For the first 2-3 hours thereafter, you have the least amount of stability around the spine, which could pose a problem if you are a heavy lifter (i.e., powerlifter), or enjoy performing squats, deadlifts, good mornings, leg presses, overhead presses, or any other exercises that loads the spinal column to any great degree. This doesn't mean you should refrain from these exercises in the morning, but that you must be extra cautious and realize that an increased risk of injury exists.

MUSCLE SHAKING AND EXERCISE

Q. Sometimes when I exercise my muscles shake. This occurs toward the end of a set or workout more often but even, sometimes, during warm-ups and near the beginning of a workout. What is causing this?

A. There are a number of factors that could be causing this condition. If you are relatively new to exercise, the shaking could be the result of premature neurological patterning (lack of practice) and ability to fluently balance resistance (mostly if using free weights). Another more common cause is the reduction of force output relative to the weight. In other words, as you weaken and reach a particular threshold, your muscles fight to sustain sufficient force to resist the weight (or to move it) and shaking will occur. This phenomenon is best experienced during intense isometric contractions. Lack of nutrients (calories and certain vitamins and minerals, which help provide energy and proper metabolism of energy) can result in the 'shakes' when exerting hard. Consequently, it is vital to make certain your diet is nutrient dense and sufficient to meet your needs. This is sometimes difficult when dieting, so make certain to eat your larger meal, if possible, 2-3 hours before exercise to help give the sensation of satiety, energy, and fullness to the muscles.

MUSCLE SORENESS AND EXERCISE

Q. If my muscles are still sore from a previous training session, should I exercise or wait for all soreness to subside?

A. No one is 100% certain the extent to which muscle soreness contributes to the training (or overtraining) effect. For example, if you were to train the same muscles that are sore a few days later, you will find the second work actually reduces soreness (possibly due to flushing blood in the area and removing metabolic wastes). Hence, not all training will lead to soreness and, in some instances, is more therapeutic than destructive. If your biceps brachii are sore, for example, and you are training your legs, there shouldn't be a concern and it is unlikely leg training will have a negative impact on your training or recovery - at least in the short term. If you're looking to train your biceps brachii again, however, you may be training that muscle far too soon. Ironically, and on the other hand, you may also be training the biceps brachii too infrequently. Training too infrequently increases the extent and duration of muscle soreness felt days after a workout, due to relative disuse and reduced conditioning. Hence, if soreness lasts more than 2-3 days, and you are not exercising out of your means or intensely with new exercises, this could be the problem.

NEGATIVE PEOPLE

Q. Ever since beginning an exercise program, and looking and feeling better about myself, I have noticed increasing negativity from people around me - those where I work, and even some friends. How should I handle this?

A. You don't. Some people hate others for being good, productive, or successful. They are envious because you have the motivation and have made a decision to better yourself in some respect (i.e., fitness), whereas they continue to remain stagnant in their daily lives with little desire to improve. At the same time, your confidence, new body and attitude can be used as a role model for others, but it should not be crammed down their throats. There is little need or value in boasting about yourself or making others feel inferior by addressing their love handles, poor conditioning, etc. Those who are truly interested in knowing about your lifestyle will ask. Only at that time is it appropriate to talk about yourself and your fitness accomplishments. Consequently, make certain the negatively, or part of the problem, is not your own doing.

OFF-SEASON VS. IN-SEASON TRAINING PROTOCOL

Q. In "Apex" you wrote (regarding off-season training), "The number of sets and
frequency you require should be based on what is needed to achieve muscle fullness and how long you can go before the muscles begin losing size or looking flat and/or losing strength." Why is it important to maintain or increase strength for a trainee focused on muscle mass as opposed to strength? What I understood about gaining muscle is that it is not important to maintain strength levels in corresponding exercises

A. Andreas, you want to standardize your off-season training and aim for strength increases for a number of reasons. Primarily, you do so: 1) in order to maintain regular short-term goals (upping the weight regularly to maintain motivation), 2) you still need a challenge (and attempting to increase the weight, reps or TUT each time fulfills that challenge), and 3) so when you do perform a Blitz every three months, the drastic change in stimuli serves as a greater shock to the system, to better guarantee a positive response of muscle gain. Muscle gain should not be a concern during the off-season, and if you could constantly gain muscle year round without fail, why bother with a Blitz? For further details on off-season versus Blitz training, refer to the book Apex.

PERIODIZATION

Q. Many of the people at my gym are following periodization... altering their sets and repetitions. Is this the best way to train? They don't seem to be doing any better with this approach, but the 'science' seems to state otherwise.

A. The I.A.R.T. does believe in cycling training demands, and many people do this automatically, i.e., when feeling tired you skip a workout or do less than usual. The problem with 'Western' periodization is that it establishes a change in sets and reps (and sometimes frequency) for illogical reasons. For example, 'a' sets and 'b' repetitions builds mass, whereas 'x' sets and 'z' repetitions builds strength. No consideration is given to the fact that an increase in lean mass automatically increases force generation (strength); or that no explanation is available as to why reps and sets that build strength could not build muscle... as if they are separate entities unto themselves (strength can increase without an aggregate increase in mass, but that is a separate topic, beyond the scope of sets and reps). To further explain the irrationality of Periodization would require an extensive report, which you can read in the book System Analyses.

POWER FACTOR TRAINING

Q. I just recently read the book and was wondering if anyone has ever tried it, and if so what were the results/opinions.

A: Power Factor Training involves the use of very heavy weights to overload the top-third of an exercise's range of motion (toward the point of contraction). Its innovators suggest that since more muscle fibers are activated at the point of contraction, it makes sense to work that area hardest while avoiding the remaining range-of-motion. First, using PFT long-term is no more beneficial than any other training method (since the body adapts quickly). Consequently, I would recommend using PFT only short-term as a shock method. Second, long-term use can be hard on the supporting tissues around the joints due to the extremely heavy loads being lifted, which can result in cumulative microtrauma and sore joints. Third, if your prime concern is muscle mass, I do not believe it is an optimal method. Bodybuilders appear to make far better gains on exercises that work the stretched position very intensely as opposed to exercises that overloaded the contracted positions. It's uncertain if this has to do with causing greater damage at the myotendinous junction (where the muscle meets the tendon) or if there are other factors involved. Fourth, if you're interested in strength gains, be aware that a large majority of individuals and muscles are type S (specific), which means strength is acquired at the range-of-motion being trained. In other words, if you only work one-third of a movement, you will only acquire strength at that ROM (plus a small carry over of 7-12 degrees in either direction). Lastly, and most importantly, if you can produce gains that satisfy and meet your goals using PFT (and can do so safely with little risk of injury), stick with it. Some people swear by PFT, although they do not represent the majority of trainees.

ROTATOR CUFF EXERCISES

Q. What exercises would you recommend to build rotator cuff muscles?

A. There are three exercises that work well (if you don't own a Shoulder Horn... see our Personal Trainer Pro Shop). The first are bent laterals, but you perform this version with your thumbs pointing up toward the ceiling. The next are lying L flyes, wherein you work one arm at a time. Lay on your side with your 'working arm' bent at 90 degrees (like an L). Keep the upper arm stationary and pivot the dumbbell (and forearm) at the elbow so the dumbbell rotates from the floor and up toward the ceiling. The third exercise again places you in a bent over position. Grasp two dumbbells and keep your arms bent at 90 degree right angles. In the starting position the upper arms will be parallel to the floor (sticking out to your sides), whereas the forearms will be limp and hanging straight down. Keeping the upper arms stationary, rotate the dumbbells (and forearms) until they, too, are parallel to the floor and pointing straight out in front of your torso.

SHIN SPLINTS

Q. The front of my calves get really sore. I think this is termed 'shin splints'. Do you have any suggestions on how to get rid of it?

A. Shin splints refers to pain in the anterior tibial compartment of the lower leg. It is caused by vigorous exercise that leads to microscopic tears in the tissues in that area. Impact activities, such as running, is most notorious for causing shin splints, but some resistance exercises (such as hack squats) can also be the culprit. If possible, avoid impact-based activities, and at the very least rotate your endurance training and resistance training exercises. In other words, don't run or perform hack squats each cardio/leg day to allow healing time from activities that tend to exacerbate the condition. Also, as preventative medicine, as well as rehabilitative work, look into purchasing a DARD (dynamic axial resistance device); a device that attaches to your feet in order to exercise and build the anterior part of the lower leg.

SQUATS (20-rep sets & upper body mass)

Q. I've heard that high rep squats (sets of 20 reps) are not only a great mass producer for the legs, but has an indirect carry-over effect to the rest of the body. In other words, it helps to increase upper body mass. Is this true? I've noticed mass increases in my upper legs, but never noticed it in my upper body. Apparently I didn't stick with the 20-rep squat program long enough to derive an upper body benefit.

A. As addressed in Apex, if something isn't working now, it certainly won't work months from now. Hence, if you did not notice a 'carry over' effect (growth in the upper body occuring the same time as growth in the legs), then you're not suddenly going to notice it months later. Think about it... what was holding back growth in the upper body during the initial stages, when the legs were growing? Why would your upper body suddenly 'cave in', particularly after months of adaptation to the 'same old' routine? This does not make physiological sense.

As for myself (Brian D. Johnston), I gained 3/4 inch on each leg over the course of 5 workouts, so high-rep squats worked well (I stopped after the 7th workout when I no longer noticed mass increases), but I gained nothing in the upper body at all. Keep in mind tht I may have been over-stimulating my upper body at the time, particularly WITH the inclusion of 20-rep squats. Regardless, and I hypothesize on this point, I believe that any indirect carry over is something that would be experienced primarily by neophytes. Consider that if my lats, chest, shoulders and arms were used to going to muscular failure, sometimes with forced or negative reps, why would a weaker catalyst of 20-rep squats suddenly increase my upper body musculature? Such intense training (going to failure, forced & negative reps) is not common with neophytes, so I can understand the carry over effect of high rep squats, particularly if those squat sets are pushed rather hard.

Lastly, an increase in testosterone may occur with 20-rep squats or deadlifts, as supporters of this training method contend. I'm not sure if that has ever been absolutely proven or merely suggested. Regardless, is the testosterone increase sufficient cause to suddenly produce more upper body mass than usual (particularly in those used to hard work, such as myself)? I don't see why it would. To produce muscle mass beyond what is 'normal' (due to rising testosterone from high rep squats) would mean one heck of a jump in serum levels. In other words, abnormal levels (i.e., steroid use). I'm uncertain if the body would allow (or permit) such high levels based on a performing a particular exercise such as squats (especially after 2-3 workouts, when the body begins to adapt to the stimulus).

SQUATS (Off a Box)

Q. I've seen this guy, in our gym, squat under a box. He would lower himself, just below parallel, then touch down his butt down on the box before standing up. Is this a good thing to do and why is he doing it?

A. That is a traditional powerlifting method, which helps to tell you how far down you need to squat before standing back up (the last thing a powerlifter wants to do in competition is lower him or her self more than needed, since the object is to lift a maximum poundage... every inch counts). To use this 'tool' properly, lower yourself until you feel your butt lightly touch the box, but do not rest on the box... maintain tension in the thighs for a slight pause, then stand back up. Bouncing off the box can cause damage to the spine, as the shock wave (forces) drive up through your body and spine (i.e., Newton's Third Law: for every action, there is an equal and opposite reaction... the harder you slam down, the greater the force you experience). Also, resting on the box can be bad for the spine since you must lift up from a 'dead' position, and any 'resting' on the box can cause the spine to round if the low back muscles relax momentarily, which often happens. Consequently, avoid hitting down on the box and maintain constant tension throughout.

STRETCHING

Q. What is the I.A.R.T.'s position on stretching?

A. If an individual has poor range of motion, it can be difficult to perform some exercises properly. Take the squat, for example. To squat to the horizontal point, or lower, you require pretty flexible hips, hamstrings, groin, knees, and ankles. Lack of flexibility will result in the knees traveling inward as well as lifting the heels off the ground (the force should be directed through the center of the foot). Consequently, a regular stretching program may need to be implemented until the stretching deficit has been corrected. Once sufficient flexibility has been obtained, regular full range strength training (particularly on machines offering full range resistance) will maintain flexibility. One exception may be the hamstrings. Lack of hamstring stretching can reduce their range of motion (as you proceed to the stretched position), which can place a strain on the low back since the hamstrings attach to the lower, posterior hip (which increases strain on the spine). We don't recommend stiff-legged deadlifts or goodmornings (although some people can perform them without injury) due to the forces placed on the discs of the lumbar spine as the low back muscles begin to fatigue. And although some stretching will take place with lunges and deep squats, it may not be enough depending on the individual. Lastly, we generally do not recommend stretching prior to exercise since doing so is a force on the muscles, which can reduce their strength potential during heavy lifting. This, of course, will depend on each muscle's rate of fatigue since some muscles do respond better from a more thorough warm-up. Experimentation through trial and error on various combinations and with different muscles groups are necessary to determine what is best. For further details on stretching, check out the book Prescribed Exercise.

TENSION TIME

Q. In order to provide an optimum stimulus for muscle growth, should the tension time always remain within the optimum range for the trained muscle? In other words, when using intensity variables that 'extend' the effort, should the TUT never exceed the upper range? Is it a different situation during a two week blitz cycle while extensively using intensity variables such as pre-exhaust sets, drop sets, negatives, etc.? .

A. Andreas, there is nothing wrong with exceeding your upper limit now and again. It's the long-term application that could pose negative results (i.e., overuse atrophy), particularly for fast twitch muscle groups. However, if short rest periods are provided (e.g., 10 seconds between mini-sets of drop sets or pre-exhaustion), then the set is not actually one continuous application and there is less danger of negative problems arising (although keep a watchful eye out for any patterns in your training). During a Blitz cycle (see the book Apex), the number of workouts are limited, so negative effects of doing too much tension time is not as much of a concern as it is with off-season training. For more information on prescribing an appropriate tension time to exercises and individual muscle groups, refer to the book Prescribed Exercise.

TRANSFORMATION (poor results)

Q. I'm coming to the end of my fourth week, and still don't see ANY change. I have totally changed my eating habits, exercise (less but more intense) and these alone should show something by now, shouldn't it? I have been so motivated and excited about getting a better body and keeping it for life. Can't wait for someone to see the change and ask what I'm doing, so I can tell them! Right now I'm to the point of tears!!!" - Cindy

A. Cindy, there could be several problems with your training. Let's assume, first of all, that you're not cheating on your diet and that you're taking in less calories than your metabolic needs (in order to lose fat). It is likely that the intensity of effort in your training is insufficient to make change; primarily the gain of lean mass and loss of fat. If you do not put in enough effort (and this does not mean training every day), then your body will quickly adapt, making it hard to produce changes. Consider the overweight people who walk daily, for over an hour at a time, and who eat a sufficiently low calorie diet. Not only has their metabolism become used to minimal calories, but it has also adjusted (adapted) to the low intensity exercise stimulus. For further details on learning to exercise 'hard' and effectively, check out the book Apex. Lastly, you must consider that you have poor 'trainability'. That means that your body does not respond well to exercise, either in making physical changes or reducing the risk of health problems. Each of us has certain genetic predispositions, and the magnitude of trainability is something that must be considered.

WARM-UPS

Q. Is there a general guideline for warming up prior to exercise?

A. In brief, the amount of warm-up will ultimately depend on the muscle groups in question and their rate of fatigue. For example, if your chest has a high rate of fast twitch, your shoulders and triceps slow twitch to a mixed fiber type, you must work around those aspects. You may need only one set of chest presses at 60-70% of your working set (not 1RM), but an additional set of front raises and triceps pushdowns to generate an optimum set of bench presses. Doing too much for quick-to-fatigue muscles can result in sub-optimum force output since they weaken quickly... whereas slow-to-fatigue muscle groups require more preparation time to produce optimum force output. Another consideration is the exercise in question and its requirements. Multi-joint exercises typically require more of a warm-up than single-joint exercises, due to the weight employed and the diversity of muscle mass being recruited. For further details on proper warm-up application see Rational Strength Training and Prescribed Exercise.