Athletic performance is related to muscle length and flexibility. Muscle pliability and joint range of motion are critical to athletic performance and the prevention of injury.

Why?

#1. A stretched muscle produces greater force and therefore strength and speed development are related to muscle length and flexibility.

#2. When a muscle is stretched the muscle and its connective tissues, supporting tendons and ligaments, are subjected to forces that impact the muscle’s ability to withstand stress, affecting the risk of injury in high-performance settings.

Line of Pull

The line of pull is the most critical concept to understanding how flexibility improves performance. A muscle runs the length of a bone. It starts or originates at one joint (origin) and ends at another joint (insertion). The origin of a muscle is the least moveable end of the muscle, while the insertion is the more moveable end.

Movement occurs when a muscle’s insertion is pulled towards its origin. The line of pull of a muscle is the straight line of force between the insertion and origin.

For example, during a biceps curl, the elbow flexes due to the biceps brachii muscle shortening. Its insertion at the elbow moves towards its origin at the shoulder. The line of pull is the straight line between the elbow and shoulder in the center of the biceps muscle.

Mechanics of action are no different when stretching versus strength training when it comes to the muscle’s natural movement capabilities. Beyond what is normal action or even too great a range of motion is dangerous! See below for a comprehensive list of both normal joint and muscle actions. A good idea when stretching is to remember your line of pull and think of maintaining straight lines. This will help with biomechanics and safety.

Type of Stretching: Static or Dynamic?

Historical thought is that static stretching has an adverse effect on muscle performance, specifically muscle contractility.

Research has supported this belief. In a review of studies on the effects of static stretching on performance, the results of the review showed that static stretching reduced maximal muscle strength, power, and speed. However, the effects of static stretching on performance were duration or time dependent.

Short durations of acute static stretches defined as anything less than 30 seconds did not result in a meaningful reduction in muscular performance. But stretches that were 30 to 45 seconds in duration reduced strength but not power. Finally, static stretches that were longer than 60 seconds reduced muscle strength, power, and speed.

The takeaway message here is clear – the longer a static stretch is held prior to competition the more likely it is to negatively impact all aspects of muscle performance¹.

On the contrary, Avloniti² showed that static stretching can improve speed performance when each stretch is held for less than 30 seconds while no negative or positive effects of static stretching were found for speed or agility at longer stretch times.

Again, the takeaway message is apparent – the time in stretch appears to be the critical factor that will continue to be debated and studied.

The question of whether static stretching effects performance continues to be debated. Avloniti³ and colleagues showed that short duration or less than 30 seconds of static stretching prior to activity increased improved speed and agility performance, but only for moderately conditioned people. The bottom line is that the effect of static stretching on performance is time and conditioning level dependent. Static stretching as a warm-up mode should be implemented on a case-by-case basis and if used, each stretch should be held for less than 30 seconds to avoid performance decrements.

Studies continue to indicate that dynamic stretching can be an effective way to improve muscle performance. In a 2016 study, Aguilar⁴ and colleagues showed that dynamic warm-ups, including dynamic stretching, increased quadriceps strength, a key factor in speed prior to the activity.

Timing is the Critical Factor

The decision to use static and/or dynamic stretching prior to training and competition is tricky. Peck⁵ conducted a review and made specific recommendations for dynamic stretching prior to activity while Proprioceptive Neuromuscular Facilitation (PNF) and static stretching are recommended after activity. He continued “if either PNF or static stretching is used prior to an event, give at least 5 minutes rest that includes dynamic stretching (before activity).”

Static stretching where each stretch is held for longer than 30 seconds is best suited for after activity. This includes PNF stretching. Dynamic warm-ups, including dynamic stretching, are best suited prior to competition and activity. If static stretching is used at all before competition or activity, keep the duration of each stretch under 30 seconds and follow-up with at least five minutes of dynamic warm-up or stretching.

Takeaway Messages

· If done before training and competition, keep static stretches to less than 30 seconds.

· If static is used before training and competition, provide at least five minutes of dynamic activity between stretching and performance.

· Use dynamic stretching before training and competition.

· Do static stretches where each stretch is held longer than 30 seconds after performance.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

To explore the latest on assisted stretching and earn CEs, click here.

Or, check out the ACE Recovery & Performance Optimization - Course Bundle for a discount on this course and more!

References

1. Ian Shrier, MD, PhD and Malachy McHugh, PhD. 2012. Does Static Stretching Reduce Maximal Muscle Performance? A Review. Clinical Journal of Sports Medicine. 22(5):450-451.

2. Avloniti A, Chatzinikolaou A, Fatouros IG, Protopapa M, Athanailidis I, Avloniti C, Leontsini D, Mavropalias G, Jamurtas AZ. 2011. The effects of static stretching on speed and agility: One or multiple repetition protocols? Journal of Strength and Conditioning Research. Nov; 25(11):2991-8.

3. Avloniti A, Chatzinikolaou A, Fatouros IG, Avloniti C, Protopapa M, Draganidis D, Stampoulis T, Leontsini D, Mavropalias G, Gounelas G, and Kambas A. 2016. The Acute Effects of Static Stretching on Speed and Agility Performance Depend on Stretch Duration and Conditioning Level. Journal of Strength and Conditioning Research. Oct; 30(10):2767-73.

4. Aguilar AJ, DiStefano LJ, Brown CN, Herman DC, Guskiewicz KM, and Padua DA. 2016. A dynamic warm-up model increases quadriceps strength and hamstring flexibility. European Journal of Sport Sciences. 16(4):402-8.

5. Peck, Evan MD; Chomko, Greg DPT; Gaz, Dan V. MS; and Farrell, Ann M. MLS^. 2014. The Effects of Stretching on Performance. Current Sports Medicine Reports. 13 (3): 179-83.

The key to success with strength training is effective exercise program design.

The key to effective program design is specificity.

What is specificity in weight training?

The specificity principle states that the muscles worked during an exercise will respond according to the specific training demands placed on them. In the gym, specificity simply means setting goals first and then choosing exercises that align with those goals. As easy as it sounds it is your most daunting challenge.

In this case, we’re focusing on the upper body only. Effective upper body strength programming starts with specificity. To push harder, pull stronger, lift more, and reach with confidence, we have to train the right muscles in the right way!

In the picture above the exerciser is doing a push-up. The principle of specificity states that the goal is to train the pectoralis major, anterior deltoids, and triceps muscles and that the push-up exercise will target those muscles.

Take specificity a step further and you go into Wolff’s Law.

What is Wolff’s Law?

Wolff’s Law states that those things subject to a force will respond by growing stronger (Oxford References, 2018). That means when we add external weight to a movement it loads the bone more than body weight alone and the bone responds by getting stronger. However, the same is true for jumping and even walking – it loads the bones without additional weight.

There are obvious boundaries to the physical realities behind Wolff’s Law. We cannot simply subject the bones to forces and expect a positive outcome. We need to be specific and thoughtful in our actions and that is where the next principle comes into play.

For Wolff’s Law to stand the test of time, you must progress your workouts. That means that your workouts must get more difficult over time.

The best practice is to make things tougher with either heavier weight OR by advancing an exercise to a harder one like going from a knee pushup to a full pushup.

Here, we’re talking weight only. So, what does that look like in the real world?

The suggested programming guidelines for progression are 5 – 10 % increases in weight per 3 – 4 weeks.

A strength training example would look like this:

Week 1: 5-pound lateral shoulder raise.

Week 4: 7.5-pound lateral shoulder raise.

These are estimates only based on what you are most likely to have available in the gym (5 and 7.5 weights).

Progressing isolation exercises (one-joint exercises) is pretty easy - you can increase your weight and/or repetitions; however, be certain to be aware of the possibility of overuse injuries doing too many elbow flexion and extension motions in a row. If there’s any tingling in the elbow or any pain that is an indicator to take a break.

The key here is gradual and steady progression accounting for each person’s fitness level.

Training Tips and Tricks

Tips and tricks to activate the Principle of Specificity in the gym include what we call peak contractions.

A peak contraction is when you or a client or athlete stops at the middle position of each exercise and squeezes the target muscle. For example, stopping at the top of a biceps curl and squeezing the biceps muscles.

Peak contractions help execute the specificity principle by forcing you to focus on that muscle. It also strengthens the pathways between the brain and muscles making it so you can learn to lift heavier later and with more ease.

Reference

Wolff’s Law, Search Results for Wolff’s Law - Oxford Reference. Retrieved on October 2, 2025.

To learn more about upper body exercises and earn CEs, click here.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is located in Las Vegas, NV.

Exercise sparks powerful changes in your body via exerkines – the focus of this article.

In this article, you will learn what your exerkines are, how to activate them via simple rhythmic exercise, and what they do for your health.

What Are Exerkines?

Exerkines are internal chemicals released during fitness activity that promote whole body synchronization and lead to better mental and physical health.

Who Should Learn About Exerkines?

If you have the desire to be disease free, stay strong, and enjoy an active lifestyle, learning about the new science of exerkines is vital.

If you have an interest in current science trends in health, wellness, and neuroscience, learning more about exerkines will engage you.

If you have general exercise and neuroscience knowledge, an interest in fitness and are proactive to feel better, look better, and enjoy good mental and physical health and longevity, continue to read below to learn more about the emerging science of exerkines and what it means to you.

Why the Interest in Exerkines?

Exerkines are chemicals released during exercise. Everyone has them. They have undeniable positive effects on our bodies, but they require that we exercise in a conscious way and we will get to that later.

There are five types of exerkines that we will get into in a new article, but for now, know that your exerkines as a group promote whole body harmony and that leads to better mental and physical health.

How Do Exerkines Work?

Exerkines are released during easy, repetitive movement. For simplicity, we will focus on basic movements like walking, jogging, cycling, or elliptical training – no resistance training for now, just cardiovascular exercise.

Exerkines and Muscle Confusion Theory Collide

Exerkines work opposite to muscle confusion theory – the pop culture belief that you need to “mix up” your exercises or “shock your muscles” with different movements. Nothing can be farther from the truth.

Based on my two decades of experience interpreting medical research, delivering 100’s of lectures and webinars, and writing the book Timing Resistance Training, the one thing that become abundantly clear is that fitness cannot be disorganized and random and still be effective, debunking the muscle confusion theory once and for all.

There is nothing more detrimental to your health and wellness than the myth of muscle confusion because what I discovered is that the key to success with fitness is simple, repeated movement, not a bunch of different random movements.

General health, successful, disease-free aging and maintaining desired body weight and composition comes down to timing or your body knowing what is coming next, not confusion.

The key is to learn to use simple, rhythmic movements like jogging to speak to your body – to coax your body to release exerkines regularly and in a way that makes sense to your individual organs and whole body.

Your Natural Rhythm

Exerkines are a natural, modern expansion into the science behind your circadian clocks and rhythms. They are microscopic chemicals deep inside your body. These tiny chemicals are activated during exercise and tell us what is happening inside your body that is different from resting or just doing normal, daily stuff.

During exercise, your exerkines unify your body and help you reach and maintain a state of total body synchronization.

Total Body Synchronization

Total body synchronization is the goal of exercise when talking about exerkines.

Why? Total body synchronization creates a state that leads to optimal mental and physical health.

How do we achieve total body synchronization?

Simple, easy fitness habits like jogging or doing the elliptical machine. Those are basic things that your body recognizes as different from rest and that is the key.

How is total body synchronization achieved? Crosstalk.

What is Crosstalk?

Crosstalk is when different body parts communicate to enhance a response. During crosstalk, body systems are talking to one another about what is happening. Body crosstalk allows different systems like the heart and muscles for example to work together to produce a stronger or more coordinated effect than either could alone; hence, total body synchronization during fitness.

Exerkines work via crosstalk. They are released during exercise and then tell other systems what is going on. They unify your body and mind.

Keeping It Simple

Exerkines are chemicals released during easy, basic fitness routines like walking that your entire body recognizes.

Different body parts release different exerkines but for now, just remember that exerkines lead to total body synchronization and harmony that optimizes and improves your health, both physically and mentally.

The bottom line is to get out there and walk, jog, or bicycle OR get on an elliptical trainer, stair stepper, or spin cycle. Try to do it for 20 minutes and notice how you feel.

References

1. Chow LS, Gerszten RE, Taylor JM, Pedersen BK, van Praag H, Trappe S, Febbraio MA, Galis ZS, Gao Y, Haus JM, Lanza IR, Lavie CJ, Lee CH, Lucia A, Moro C, Pandey A, Robbins JM, Stanford KI, Thackray AE, Villeda S, Watt MJ, Xia A, Zierath JR, Goodpaster BH, Snyder MP. Exerkines in health, resilience and disease. Nat Rev Endocrinol. 2022 May;18(5):273-289. doi: 10.1038/s41574-022-00641-2. Epub 2022 Mar 18. PMID: 35304603; PMCID: PMC9554896.

2. Vints WAJ, Levin O, Fujiyama H, Verbunt J, Masiulis N. Exerkines and long-term synaptic potentiation: Mechanisms of exercise-induced neuroplasticity. Front Neuroendocrinol. 2022 Jul;66:100993. doi: 10.1016/j.yfrne.2022.100993. Epub 2022 Mar 11. PMID: 35283168.

3. Liang YY, Zhang LD, Luo X, Wu LL, Chen ZW, Wei GH, Zhang KQ, Du ZA, Li RZ, So KF, Li A. All roads lead to Rome - a review of the potential mechanisms by which exerkines exhibit neuroprotective effects in Alzheimer’s disease. Neural Regen Res. 2022 Jun;17(6):1210-1227. doi: 10.4103/1673-5374.325012. PMID: 34782555; PMCID: PMC8643060.

4. de Oliveira Dos Santos AR, de Oliveira Zanuso B, Miola VFB, Barbalho SM, Santos Bueno PC, Flato UAP, Detregiachi CRP, Buchaim DV, Buchaim RL, Tofano RJ, Mendes CG, Tofano VAC, Dos Santos Haber JF. Adipokines, Myokines, and Hepatokines: Crosstalk and Metabolic Repercussions. Int J Mol Sci. 2021 Mar 5;22(5):2639. doi: 10.3390/ijms22052639. PMID: 33807959; PMCID: PMC7961600.

5. Srivastava H, Pozzoli M, Lau E. Defining the Roles of Cardiokines in Human Aging and Age-Associated Diseases. Front Aging. 2022 Apr 28;3:884321. doi: 10.3389/fragi.2022.884321. PMID: 35821831; PMCID: PMC9261440.

6. Rody T, De Amorim JA, De Felice FG. The emerging neuroprotective roles of exerkines in Alzheimer’s disease. Front Aging Neurosci. 2022 Aug 31;14:965190. doi: 10.3389/fnagi.2022.965190. PMID: 36118704; PMCID: PMC9472554.

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After many years in gyms and researching for content, I put together what I believe to be the top 126 tips to build muscle, lose weight, and improve athletic performance.

Here they are. You may disagree or agree but this is what I’m going with. Hope it helps!

Got an opinion? Drop me a message. Loved to hear it!

Tip #1 – To lose weight combine cardio, resistance training, and flexibility work into one session. Do each for 20 MIN.

Tip #2 – To add variety to cardio exercise, try 5-10 MIN micro sessions on 2 or more machines. Go back and forth until you reach 20 to 30 MIN.

Tip #3 – Choose 2 or 3 strength exercises each workout. Choose lower or upper body exercises. Do 2 or 3 sets of 15 repetitions each.

Tip #4 – Train core muscles every other day. Give 48 hours rest b/w workouts. Choose 2 or 3 exercises. Do 2 or 3 sets of 15 REP each.

Tip #5 – To maximize your time and REV up your metabolism, try foundation lifts like squats, lunges, bench press, and planks.

Tip #6 – REV up your metabolism with plyometric supersets! Do 15 squats, rest 1 MIN, do 15 jump squats. Repeat the cycle 3-4 times.

Tip #7 – Try cardio-strength supersets. Do 3 MIN of cardio and then 10 REPS of a strength exercise. Repeat up to 10 times.

Tip #8 – Circuit training maximizes your gym time. Choose 3 strength exercises. Do 15 reps of each. Repeat cycle 3-4 times.

Tip #9 – After a workout, choose 1 or 2 stretches for major muscles. Hold each stretch for 20–60 seconds. Repeat 2X.

Tip #10 – Try complex training. Alternate 10 REPS of weighted lunges with 10 REPS of jump lunges. Repeat circuit 3X.

Tip #11: Do not rest or remain inactive for over 96 hours. Muscles begin to break down, causing muscle loss and defeating your hard work!

Tip #12: Your body wants to be on a 24-hour schedule. Exercise at the same time each day. Allow muscles to anticipate workouts, maximizing your results!

Tip #13: Use intermittent rest. Take 2 non-consecutive days off per week. Schedule intense workouts prior to a day off for full recovery.

Tip #14: If cardio fitness is your primary goal, schedule it in the morning when biological clocks are best suited for cardio gains.

Tip #15: Muscles are most flexible b/w 4–6 pm. If you cannot stretch at that time, then stretching wherever you will be helpful to your fitness goals.

Tip #16: Discover your chronotype and the best time for you to workout at QUIZ

LINK.

Tip #17: To tone muscles, do 1 set of 36. 36 leg presses, squats, knee extensions, triceps extensions, etc. REST during the set when needed and continue!

Tip #18: Get rid of unsightly lose skin on the front of your legs with seated knee extensions. Try one set of 36. Do every other day if possible.

Tip #19: To tone hips, try seated hip abduction machine. Lean forward a bit, not back. Do one set of 36 reps. Take a break during the set if needed.

Tip #20: Synchronize your body to lose weight and tone up following a consistent workout schedule. Try to workout at the same time each day.

Tip #21: To tone muscles and balance your body try unilateral (one side of the body) exercises like lunges, dumbbell curls, and triceps kickbacks.

Tip#22: Injured? Use unilateral exercises like lying hamstring curls – when muscles on one side of the body work, same opposite side muscles do too. This is cross-education.

Tip #23: Cross-education of muscles works best with eccentric (lengthening) movement like the down part of a biceps curl.

Tip #24: To tone up do 5 sets of 10 of each exercise three times per week at the same time each day. Try squats, leg presses, and rows for best results.

Tip #25: Try pairing 20 – 30 minutes on the stepper with leg presses or squats FIRST. Movements are similar. Will maximize results!

Tip #26: To build muscle and get stronger make sure you are limiting cardio to 2 to 3 days per week.

Tip #27: To build muscle and get stronger try cycling versus running. Running or jogging interferes with muscle growth.

Tip #28: To build muscle and get stronger limit cardio to 20 to 30 minutes max at low to moderate intensity.

Tip#29: Muscles are most pliable b/w 4 and 6 pm. Best time to do flexibility training is 4 – 6 pm.

Tip #30: Muscles are most pliable b/w 4 and 6 pm. Best time to train for strength, power, and speed is b/w 4 and 6 pm for best results.

Tip #31: Try the biomechanically similar paired training method. Pair exercises that use same joints and muscle actions for maximum results.

Tip #32: Each one of your over 600 muscles have its own clock. Learn the cues these clocks look for and how to improve muscle performance.

Tip #33: Start with squats. King of all exercises. Increase testosterone levels and help to synchronize muscle clocks to improve performance.

Tip #34: Build muscle with isolation exercises. Better than compound for muscle mass.

Tip #35: When racehorses were monitored over weeks muscles turned on molecular events associated with muscle performance BEFORE scheduled training!

Tip #36: Master muscle anticipation using regularly scheduled strength workouts and similar exercises.

Tip#37: Do dynamic stretching BEFORE training or competition; however, if you use static provide 5 MIN rest BEFORE training or competition.

Tip #38: Use complex training to build muscle power. Mix it up pairing unilateral exercises like a one-leg squat with a single-leg push-off.

Tip #39: A heavy foundation lift like a deadlift primes muscle fibers ahead of plyometric exercise.

Tip #40: Use medicine ball plyometric exercises for upper body like a medicine ball chest pass.

Tip #41: The weight of a medicine ball must be heavy enough to slow the exercise w/o reducing range of motion. Complete 5 repetitions.

Tip #42: Muscle clocks are proteins inside skeletal muscles. Learn to speak to them and improve performance w/ the right timing.

Tip #43: Muscle clocks watch light or night, activity or rest, hormone levels, body TEMP, exercise and eating habits.

Tip #44: Train 2X/Day? Make sure to provide at least 6 hours b/w workouts to avoid muscle confusion that diminishes strength!

Tip #45: Know what myokines are! Released by muscle contraction and w/ regularly schedule workouts they tell the body when to be ready to train.

Tip #46: Want to gain muscle mass, strength, and power? Don’t do cardio. Reduces muscle contractility needed for gains.

Tip #47: Sore much? You have microscopic tears in your muscles! No lifting for at least 48 hours.

Tip #48: Resistance means opposing force. To change your body resistance is required.

Tip #49: Forms of resistance are weight, bands, balls, incline on a treadmill, resistance on an elliptical or cycle, body weight.

Tip #50: Want to get big? Give 24 hours rest between cardio and strength. Muscle size doubles!

Tip #51: Need maximum recovery? Give 48 hours rest after high-intensity strength training for muscles to return to baseline strength.

Tip #52: Lower body cardio also negatively affects upper body strength. Provide rest to all muscles after cardio before strength training.

Tip #53: High-intensity training can cause poor sleep. To aid recovery stay on a regular exercise and sleep schedule.

Tip #54: Resistance training increases testosterone levels up to 40%. Do deadlifts, squats, leg press, bench press 3 days/WK.

Tip #55: Complete weightlifting exercises slowly to increase human growth hormone levels. Focus more on the negative action.

Tip #56: Lose weight and build muscle with a regular eating schedule to synchronize internal clocks in body to master clock in brain.

Tip #57: Resistance training reduces cortisol (hormone that makes you fat) by up to 24%. Train 4 WKS to see improvement.

Tip #58: For muscle mass, strength, and power gains DO NOT do cardio and resistance training within 30 MIN of one another.

Tip #59: Most effective way to train is to use 2 or more exercises that are similar – squat, leg press, leg extension.

Tip #60: To maximize results, choose exercises that use the same joint and muscle actions – bench press, push-up.

Tip #61: To increase muscle power rest within sets up to 60 seconds between every 3 or 4 REPS versus between sets only.

Tip #62: Train at least one weekend day to stay on a 24-H schedule.

Tip #63: Add variety to your resistance training workouts with Bulgarian Split Squats. Great advanced unilateral exercise!

Tip #64: Do step-ups anywhere – find a bench, a step, stairs and do 15 REPS on each leg. Repeat 3X.

Tip #65: Add seated rows to your upper body program to improve posture and offset sitting at a desk!

Tip #66: Be patient. It takes WKS to MOS to learn a new exercise and around 3 WKS to see noticeable changes from exercise habits.

Tip #67: Limit your exercise options. It reduces anxiety, improves performance and results. Stick w/ 2–3 upper or lower body exercises per workout.

Tip #68: Reduce uncertainty and the poor results that come with it using biomechanically similar exercises.

Tip #69: Advanced information benefits athletes in competition. Use biomechanically similar exercises to get the same performance benefits.

Tip #70: Use biomechanically similar exercises for aging athletes. Offset age-related changes in brain function that impact exercise form.

Tip #71: Know your training load. How often, hard, and long, you train over a week. It adds up or not!

Tip #72: Responses to training load differs b/w people. Pay attention to how you respond and customize your routines.

Tip #73: Pay attention to FATIGUE MARKERS to avoid overtraining. Tired, weak, or lack motivation? Take a few days off!

Tip #74: Your training ratio or how hard you train 1X VS over many WKS is important. Mix-up workout intensity to avoid overtraining!

Tip #75: Avoid the volume trap! Don’t just do a lot of REPS or jog for an hour regularly. Mix it up by varying how hard you work too.

Tip #76: Overtraining causes whole-body desynchronization and muscle breakdown! Avoid it by knowing your training load.

Tip #77: Try intentional undertraining to avoid overtraining. Use biomechanically similar exercises, intermittent rest, and consistent scheduling.

Tip #78: Muscles make up 40% of body mass. Get them active with all-body power and compound exercises.

Tip #79: Triceps muscle loses tone and strength faster than any muscle in a woman’s body. Try dips, triceps machines, and triceps extensions.

Tip #80: Try unilateral exercises like lunges, one-legged squats, one-armed dumbbell raises, etc. to improve body symmetry and balance.

Tip #81: Remember that time in competition or events contributes to training load. Account for it to avoid overtraining.

Tip #82: Do strength and power training on alternate days VS same day to improve jumping and throwing skills.

Tip#83: Unilateral exercises can cause greater fatigue than bilateral exercises. Keep that in mind and time training with performance.

Tip #84: Try a paired exercise routine to maximize time. Pair a compound exercise like a squat w/ an isolation exercise like a leg extension.

Tip #85: Pair an upper body exercise w/ a lower body exercise. Allows minimal recovery during workouts and is time efficient.

Tip #86: To gain strength and cardio fitness use multi-joint exercises like modified deadlifts, leg presses, burpees, etc.

Tip #87: To improve body composition use either multi-joint or single joint exercises. Personal preference is based on goals and likes.

Tip #88: Best practice is use single joint or isolation exercises as complementary. Use as rests, to battle imbalances and target specific weaknesses.

Tip #89: For muscle mass, strength, and power gains keep workouts focused on same or similar muscles used.

Tip #90: For muscle mass, strength, and power gains keep workouts focused on same or similar motions used.

Tip #91: To build shoulders, pair shoulder shrugs w/ shoulder presses.

Tip #92: To build glutes and strengthen lower back, pair modified deadlifts w/ good mornings. For experienced exercisers.

Tip #93: Synchronize workouts to daily changes in testosterone levels. Highest at 8 am. Steady throughout day. Level off b/w 4-6pm. Decrease after.

Tip #94: New to resistance training? Focus on number of REPS (5 X 10) over amount of weight to get bigger and stronger.

Tip #95: Need to build muscle endurance? Focus on volume, not weight and do 5 sets of 15 REPS.

Tip #96: Want to get bigger? Do 3-5 sets of 10 REPS each. Make sure weight is high enough that last 3 REPS are tough but doable.

Tip #97: Don’t exceed 5-6 sets. Overdoing sets and REPS do not improve muscle performance and can lead to #overtraining.

Tip #98: Add weight or jump drill to any traditional lift and work fast twitch muscle fibers – they build mass and strength.

Tip #99: Turn a stationary lunge into a split jump and watch fast twitch fibers grow bigger, stronger, and faster.

Tip#100: Want to get stronger? Do 4-5 sets of 12 REPS. Rest 60SEC b/w every 3rd REP. Lift heavy and see results!

Tip #101: Can’t finish a heavy set? Try a drop set - mixed-intensity training. Reduce weight and carry on!

Tip #102: In a sport that requires direction change? Try pairing unilateral exercises like front lunge with side lunge.

Tip #103: Keep it simple. Pair agonist-antagonist. Try hip machine abduction/adduction or lying knee flexion/seated extension.

Tip #104: Muscle clocks need regularly scheduled workouts to form rhythms and turn on physical changes of strength. Give it to them!

Tip #105: Love cluster set training? Try redistributed rest training (RRT)! Rest b/w each REP. Maximize strength and power.

Tip #106: Are you ready for complex training – alternate heavy lift w/ plyometrics? Need to be able to squat 1.5X your body weight.

Tip #107: Are you ready for complex training? Need to be able to complete 5 back squats at 60% or more of your body weight in 5 s or less.

Tip #108: Use multi-joint exercises in complex training workouts to improve strength and power.

Tip #109: Most important programming aspect of complex training is rest time b/w sets. Rest 30 s up to 4 MIN. Depends on how heavy 1st set is.

Tip #110: Choose a heavy lift and plyometric exercise. Do 4-6 REPS per set with 65-85% 1RM. Cycle 3-4 times.

Tip #111: Add variety to complex training with unilateral exercises like step-ups. Pair with single-leg push-offs.

Tip #112: Reduce rest period b/w sets to 30 s if power is your primary complex training goal.

Tip #113: Alternating a traditional lift w/ a plyometric exercise WILL change your body composition. Do 8 REPS each exercise 3-4 sets.

Tip#114: Since 1980 we have known that cardio training before strength training interferes with muscle strength outcomes. Do cardio AFTER strength!

Tip#115: To get bigger, stronger, and faster wait no less than 3 HRS, preferably six to 24 HRS after cardio to do strength training.

Tip #116: Muscles get confused if cardio and strength are done too closely together. They don’t know what you want and shut down.

Tip #117: Cardio training stops muscle growth! Get bigger, stronger, and faster by limiting cardio.

Tip #118: Cardio affects all muscles–not just those trained in running or cycling. Want upper body size and strength? Limit cardio.

Tip #119: Long-term cardio training negatively impacts fast twitch muscle building fibers. Limit it if your goal is muscle size, strength, and power!

Tip #120: More in NOT better. Overtraining is caused by an imbalance b/w training and recovery. Cardio overworks muscles –cannot produce force needed for strength gains.

Tip #121: Cardio depletes protein needed for muscle growth. Limit it if your goals are muscle size, strength, and power.

Tip #122: Flexibility training is important: A slightly stretched muscle generates the most strength and power.

Tip #124: If strength and power are your goals, keeping cardio to as low as 40% max HR is a good idea.

Tip #125: Cardio decreases muscle’s ability to contract during resistance training. Works against muscle size, strength, and power gains. Limit it.

Tip #126: Do single-joint isolation exercise only workouts to balance your body. Use triceps EXT, leg EXT/FLX, Hip ABD/ADD/EXT/FLX exercises.

And there we have it! Again, let me know your thoughts.

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Assisted or partner stretching is popular. The reason is because it’s relaxing and has a lot of benefits. To learn more about partner and assisted stretching techniques and how to use popular stretching tools, read more below.

Release Tight Muscles to Relieve Pain and Improve Function

One of the most popular forms of muscle and tension release is assisted stretching. Assisted stretching targets muscle and fascia, the connective tissue surrounding bones, muscles, and organs throughout the body. To learn more about trainer assisted stretching and earn CEs, click here.

The goal of assisted stretching is to release tension within the muscle and fascia to increase flexibility and mobility and reduce pain. Muscle release, although it can be done alone, typically requires trainer assisted techniques like static and dynamic stretching.

Before beginning any program, the first step is to assess the client’s current condition and determine their primary areas of concern. The trainer should do a general check of the client’s posture and movement patterns and ask about any specific areas of discomfort. Finally, the trainer should ask about relevant medical history and previous injuries that might impact the use of assisted stretching.

After it is determined that assisted stretching is appropriate for the client, the trainer may use direct techniques to locate areas of tightness or restriction in the muscle and then decide which methods of treatment (s)he will use.

Trainers may want to use their hands-only, and in this case, (s)he would apply pressure directly to the affected areas with the goal of releasing tension to that targeted muscle; however, many trainers prefer to use tool-assisted release methods.

Tools can be applied by the trainer or used by the client under the trainer’s guidance and include:

Foam Rollers

Foam rollers are cylindrical-shaped training aids made of dense foam. They are used to apply pressure directly to specific muscles or muscle groups. Designed to allow motion over the affected area, foam rollers work to release tension in fascia and muscle and come in a variety of sizes and densities to accommodate differing levels of intensity. It is common to use a foam roller along the spine. In this example, the client would lie on a foam roller lengthwise along the spine and gently roll from the base of the neck to the lower back. This helps release tension along the back muscles and the paraspinal fascia.

Balls

Massage balls range in size from small to large and are designed to target specific trigger points and areas of tightness within fascia and muscles. In addition to the therapist using the ball to apply pressure directly to targeted areas, they can be used against a wall, on the floor, or placed between the body and any stable surface like a massage table for direct pressure.

Massage Sticks

Massage sticks are small rods with handles on each end. They may have texture or rollers on them to increase intensity and are used to apply direct pressure and roll over fascia and muscles to release tension.

Bands and Stretch Straps

Bands and stretch straps with or without handles are used to promote flexibility, but they can also be used to facilitate myofascial release. When used by trainers they can help guide clients through specific dynamic stretches to target the fascia while using the resistance provided by the bands or straps to facilitate peripheral neuromuscular facilitation (PNF) stretching.

Vibrating Foam Rollers

Vibrating foam rollers are used to facilitate sensory pathways while applying direct pressure to the affected area. The rationale is that vibration can help relax muscles and fascia more effectively than pressure alone from a traditional foam roller.

In addition to commonly used tools, therapists use dynamic stretching as a form of guided movement to facilitate muscle release. When used properly, the trainer guides the through carefully planned stretches designed to target specific areas to reduce tension and pain and enhance range of motion.

Common dynamic stretches can be done with a trainer or alone and include:

1. Neck and Shoulder Rolls

2. Cat-Cow Stretch

3. Child’s Pose

4. Hip Flexor Stretch

5. IT Band Stretch

6. Seated Forward Bend

7. Lateral Neck Stretch

8. Wrist and Forearm Stretches

9. Gastrocnemius and Soleus Stretch

10. Plantar Fascia Stretch

Whichever tools a trainer chooses to treat tight muscles, a comprehensive review of studies shows that a treatment plan of at-home stretching and self-release techniques and on-site stretching provides clients with the most relief from soft-tissue related conditions (McKivigan, 2020).

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Reference

McKivigan, James & Tulimero, Gina. (2020). An Analysis of Graston Technique® for Soft-Tissue Therapy. Rehabilitation Science. 5. 31-37. 10.11648/j.rs.20200504.11.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

To explore the latest assisted stretching methods and earn CEs, click here.

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Combat sports are popular. The training methods are more popular because they are accessible to everyone, require little equipment, and get BIG results.

Combat-inspired training can help to lose weight and build muscle strength, speed, and power.

What are combat-inspired training methods?

The way that I characterize them is that they must use these three training principles:

• Multi-joint, total body exercises.

• High volume workouts.

• Performing exercises with low (less than 30% 1 RM) or NO (bodyweight only) loads.

Multi-joint, total body exercises

When we think of total body exercises, things like battle ropes, sled pushes, bear crawls, and tire flips are popular along with doing traditional exercises like shadow boxing and working a heavy or speed bag. Other ideas include burpees and things that we would consider traditional calisthenics like push-ups and pull-ups but updated using modern programming strategies.

In terms of traditional strength training exercises, multi-joint exercises like the deadlift, squat, leg press, lunge, bench press, and overhead shoulder press are better suited to improve muscle mass, strength, and power than single joint exercises like triceps extensions or the seated knee extension (Paoli, 2015) and thus complement combat-sport inspired training.

Regardless of the specific exercise, the thing that all of these exercises have in common is that they are advanced exercises that use more than one joint and multiple muscles and muscle groups at one time.

High volume training

The type of exercise is important in combat-inspired training, but what really sets it apart from all other types of training is the volume or amount of exercise that is done in one session.

Combat-inspired training uses high volume or high repetition sessions – a contested practice in exercise science because training volume is one of the most debated topics in exercise science; however, there is one study (Amirthalingam, 2017) that stands out on high volume training method looking at German Volume Training (GVT).

GVT is doing 10 sets of 10 of any resistance training exercise; therefore, it is a good comparison to combat-inspired training.

When researchers compared the effects of GVT to traditional five set of 10 repetitions on body composition the results showed that for both groups (10 sets and five sets) there were significant positive body composition changes.

Based on the results of the Amirthalingam (2017) study, it appears that high volume training is effective for increasing lean body mass and decreasing fat mass.

Low-intensity training

Although high-intensity loads are undoubtedly effective to build muscle mass and develop strength and power, they cannot be used in high volume sessions that characterize combat inspired training; therefore, low-intensity loads are used in high volume training sessions. Whereas the efficacy of high-intensity loads is well documented for muscle performance, low-intensity loads have been studied much less.

To determine if low-intensity loads are effective, researchers (Ozaki, 2018) measured muscle endurance outcomes under high loads (80% of one repetition maximum; 1RM) and low loads (30% of 1 RM).

The results showed that in the elbow flexor muscles (biceps), endurance as measured by how many repetitions exercisers could complete at 30% 1RM increased only in the low-intensity load (30% 1 RM) group. The results demonstrated what we would expect - low loads are good to develop muscle endurance.

Reducing the risks

Because multi-joint total body exercises utilize many muscles at the same time the exerciser is prone to fatigue, mechanics errors, and injury. Therefore, caution must be used to make sure that proper exercise mechanics are maintained throughout the entire high-volume sequence, and if form is broken the exerciser should take a rest and resume when recovered.

Rhabdomyolysis

Any discussion on high volume training warrants a mention that when used improperly the method can lead to overtraining and in severe cases acute (one time) or long-term rhabdomyolysis.

Rhabdomyolysis is a serious condition that is caused by the breakdown of muscle tissue that leads to the release of muscle fiber contents into the blood which can be harmful to the kidneys and may lead to kidney damage (Miller, S. 2013).

Therefore, it is recommended to alternate high volume sessions with low volume sessions. Also, make sure trainers and exercisers are aware of the symptoms of overtraining like exhaustion, extreme thirst, heat-related illnesses, muscle cramps, and muscle and joint pain, among others and stop exercising immediately if they feel overexerted or overly tired.

Combat-inspired training methods that use total body exercises to complete high volume, low-intensity sessions can be an effective way to build muscle endurance and change body composition for the better.

However, any high-volume training program is an advanced way to train, and all exercisers should use caution and alternate high volume training sessions with lower to moderate volume sessions and include moderate to high load sessions as well to ensure muscle mass and strength are addressed as part of a comprehensive training program.

To explore advanced training methods and earn CEs, click here.

References

Amirthalingam T, Mavros Y, Wilson GC, Clarke JL, Mitchell L, Hackett DA. (2017) Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength. Journal of Strength and Conditioning Research. Nov; 31(11):3109-3119.

Miller, Scott, “Rhabdomyolysis” (Oct 2, 2013), www.nlm.nih.gov/medlineplus/ency/article/000473.htm (accessed February 19, 2019).

Ozaki H, Kubota A, Natsume T, Loenneke JP, Abe T, Machida S, Naito H. (2018). Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study. Journal of Sports Sciences. Mar; 36(6):691-696.

Paoli A, Gentil P, Moro T, Marcolin G, Bianco A. (2015). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology. Dec 22; 8:1105.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

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Trainer assisted stretching is a popular service in fitness and wellness spaces. Along with having significant health and wellness benefits, trainer assisted stretching of course has applications in athletics and performance as well.

The key to trainer assisted stretching is to remember that there is more to stretching than “pulling” or “pushing”. To safely and effectively stretch your clients, focus on these four things:

1. Joint position. The position of the joint tells you where the joint is located, which muscles or muscle groups are working, and if that joint appears to be stable and behave mechanically correct.

2. Joint alignment. This tells you about the lines that are created joint to joint and gives you an indication of the trajectory or path that a movement will take. It is basic biomechanics.

Remember that the direction of a movement is largely dependent upon where we start so if the alignment is off to start the entire movement will most likely be in poor form. This decreases effectiveness of a stretch and increases risk of injury.

3. Trajectory (direction). The trajectory or path of a movement is simply the mechanics of the skill from start to finish. The trajectory is determined by the direction the bone rotates around the joint. It is caused by a force. In the case of trainer assisted stretching, that is the trainer. The trainer is the force.

4. Force produced. Force is mass X acceleration where the mass is the weight of the trainer acting on the client and the acceleration is how quickly or slowly he or she moves. To learn more about the three principles of force application and how to use them in trainer assisted stretching and earn CEs, click here.

The trainer has a lot of power in trainer assisted stretching. The key is to use that power in a way that is safe and produces effective stretching that induces long term muscle change.

Force relates back to the joint position, joint alignment, and trajectory. For joint health, all stretches must be executed focused - know which muscle you are targeting ahead of time, and which joints need to move to achieve that goal. Seconds, make sure you are aware of joint-to-joint alignment and finally, remember that where you start determines you go (trajectory).

To learn more about applied assisted stretching techniques for health and wellness and earn CEs, click here.

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Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

Runners love to run. Simple as that BUT sometimes injuries keep us from doing what we love.

If you have foot or knee pain but want to keep running, try these hip exercises to keep you safely out there.

What Are the Causes of Injury?

More than 23,000 people per day in the United States require medical attention for ankle injuries (Young, 2019).

One of the most common reasons for ankle injuries, especially in active people is running. Running is known to cause lower extremity injuries in both the ankles and knees and the risk for injury is recognized to increase with weak hip abductor and hip extensor muscles.

The primary hip abductor muscles are the gluteus medius and gluteus minimus – both of which are located directly under the gluteus maximus and are responsible for moving the leg to the side and away from the body. The primary hip extensor is the gluteus maximus muscle which is responsible for standing from a chair or the up motion of a squat. Strengthening the gluteal muscles (all three) is a MUST for runners.

Balance and Postural Control for Runners

Running is a high-intensity, dynamic activity that requires physical effort, mental attention, and postural control or the ability to maintain, achieve, and restore balance during activity.

Most runners can identify with the concept of postural control – the moment that you stepped on an uneven sidewalk and felt your ankle turn and correct automatically, or you had a brush with disaster when you stepped off the side of a treadmill belt but quickly adjusted and kept stride. That is balance and postural control in real life.

Other common examples of postural control occur when a runner encounters an unexpected rough surface or needs to move from the sidewalk to the grass and does so seamlessly.

Postural control helps the runner to adapt to surface change readily and continue running. The strength of the gluteus medius and minimus muscles is directly related to the ability to maintain postural control and quickly restore it when the running environment changes and thus strong hip abductor muscles are a key to prevent common ankle injuries from running (Gafner, 2018).

Improper Running Mechanics

Whereas weak hip abductor muscles can lead to diminished balance during running weak hip extensor muscles are known to alter running mechanics for the worse. Specifically, persons with weak hip extensor muscles are more likely to stand too upright while running which leads to relying too much on knee extension to propel the body forward and overuse injuries of the knee can result (Teng, 2016).

Suggested Exercises to Improve Hip Abductor and Extensor Strength

Research has shown a significant positive correlation between performance on balance tests and hip abduction strength (Wilson, 2017), demonstrating that strong hip abductors muscles are necessary to maintain balance during running to prevent injuries.

The exercises listed below are common exercises known to work the primary hip abductors – the gluteus medius and minimus, in order from the least to most advanced exercise. And because the gluteus maximus muscles are needed to maintain proper running mechanics and spare the knees, exercises that also work them are shown with an asterisk.

1. Lying hip abduction.

2. Seated machine hip abduction.

3. Standing cable hip abduction.

4. *Side lunge.

5. *Single-leg squat.

Note: the single leg squat can be done using a partial range of motion (ROM) as the exercise utilizing full ROM is very difficult and suited only for the most experienced exercisers; body weight only is recommended.

Gluteus maximus, medius, and minimus muscles make quick adjustments possible during running and maintain proper running mechanics – both of which enhance running performance and reduce the risk of injury. Keeping those muscles strong is critical to success and enjoyment with running and strength can be built and maintained with a few common hip strengthening exercises.

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To explore the latest strength training methods and earn CEs, click here.

References

Simone C. Gafner,Veronika Hoevel, Ilona M. Punt, Stefan Schmid, Stephane Armand, & Lara Allet (2018). Hip-abductor fatigue influences sagittal plane ankle kinematics and shank muscle activity during a single-leg forward jump, Journal of Electromyography and Kinesiology, Volume 43. 75-81.

Hsiang-Ling Teng & Christopher M Powers. (2016). Hip-Extensor Strength, Trunk Posture, and Use of the Knee-Extensor Muscles During Running. Journal of Athletic Training. 51. 519-524.

Benjamin R. Wilson, Kaley E. Robertson, Jeremy Burnham, Michael C. Yonz, Mary Ireland, & Brian Noehren. (2017). The Relationship Between Hip Strength and the Y-Balance Test. Journal of Sport Rehabilitation. 27. 1-24.

Craig C Young, MD, (2019). https://emedicine.medscape.com/article/1907229-overview#a6, Retrieved April 22, 2019.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

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Injured?

Still want to train safely?

One way that you can train safely after injury and during recovery is to use one-armed or legged exercises.

Unilateral or one-sided exercises are an effective way to train and not lose muscle gains during injury recovery.

How do unilateral exercises play into recovery?

When you train one side of the body the other side is stimulated. Indirect stimulation of the non-working side of the body by working the opposite side of the body improves strength in the injured area.

This is called cross-education of muscles. Cross-education is a neural event.

How does it work?

The brain pathways that are used for the working side of the body stimulate the same muscles on the opposite side of the body. The key to applying cross-education is to recognize that the phenomenon works for the same muscles on the opposite side of the body only. This is critically important.

For example, doing a one-legged knee extension with the right leg will stimulate the left quadriceps muscle as well. Cross-education is greatest for lower body muscles and when eccentric (lengthening) contractions are used to train the working muscles (Manca et. al. 2017). However, concentric (shortening) contractions work also, as do isometric (no change in length) contractions but to a much lesser degree.

Aside from rehabilitation, it is worth mentioning that an additional benefit of including unilateral exercises in your training programs is that you use both sides of the body equally. Using both sides of the body equally helps to avoid overtraining, overusing the dominant side, helps to isolate and correct muscle imbalances, improves balance, utilizes core muscles, and aids in injury prevention.

To utilize unilateral training during sessions, try the suggested exercises and routines below.

Low-impact unilateral lower body exercises include:

• Side lunge

• Front/forward step lunge

• Back/backward step lunge

• One-legged or “pistol” squat

• Box step up

Upper body unilateral exercises include:

• One-armed dumbbell shoulder presses or lateral raises

• One-armed rows or chest presses

• One-armed standing dumbbell rows

• One-armed triceps extensions and biceps curls

To advance unilateral training try adding plyometric exercises. Plyometric exercises vary in difficulty and can be used to progress unilateral training routines.

Note that the exercises below are ranked by level of difficulty from low to high. Start out with low-intensity exercises and add medium to high-intensity as indicated below later in a program.

Unilateral lower body plyometric drills include:

• Single leg push-off (low)

• Lateral push-off (low)

• Lateral box jump (medium)

• Jump split squat (medium)

• Single leg vertical jump (high)

• Single leg tuck jump (high)

To include unilateral exercises in workouts, try these sample routines using any combination of the exercises above.

Unilateral Lower Body Superset

Alternate sides of the body – superset one exercise like a forward lunge and alternate right and left legs. The same thing can be done with arm exercises alternating right and left sides of the body.

Combined Lower Body Unilateral and Bilateral Superset

Choose a unilateral exercise like a box step up and alternate it with a set of squats (bilateral exercise) in between the two sets of unilateral exercises. Note that bodyweight only is suggested for the box step up; however, external resistance like handheld dumbbells can be added for intermediate to advanced clients.

Unilateral training is an effective and fun way to add variety to workouts while focusing on more serious issues like muscle imbalances and post-rehabilitation training.

To learn more about advanced strength training methods and earn CEs, click here.

Reference

Manca A, Dragone D, Dvir Z, Deriu F. 2017. Cross-education of muscular strength following unilateral resistance training: a meta-analysis. European Journal of Applied Physiology. November. Volume 117 (11); 2335-2354.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

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Want to safely lose weight or simply manage your weight?

Do you find yourself looking for an effective alternative to high-intensity exercise?

The answer is Combined Training.

What is Combined Training?

Combined training is when you do cardiovascular exercise and resistance training in the same exercise session.

It is an effective method of training for general fitness, weight loss and management. Shown to reduce girth at key sites like the waistline, it is perfect for common fitness goals like changing body composition and appearance.

However, combined training is not advised for sports performance goals because strength gains are compromised by endurance training. This occurs at the molecular level and is beyond the scope of our article here.

The point is that combined training is perfect for general fitness, health and wellness, and just to have fun with fitness!

To get the most out of combined training requires a basic understanding and application of EPOC, which is defined as excess post-exercise oxygen consumption.

EPOC connects the benefits of exercise to sustained outcomes like weight loss and management and positive changes in appearance.

To maximize the benefits of combined training require that you maximize EPOC.

Quick programming tips:

1. Do high-intensity aerobic training combined with resistance training (RT).

Why? Research shows this is the most effective way to improve BMI (body mass index) and reduce body fat percent (Hao, 2023) AND it increases post exercise calorie consumption (Greer, 2021).

2. Don’t leave out RT!

Why? RT boosts your post-exercise oxygen consumption (Greer, 2021).

3. Want to burn even more fat?

How? Sprint interval training appears to be the preferred mode to increase oxygen and fat use the most after exercise (McCarthy, 2023).

This sounds hard but the good news is that hard work gets rewarded with recovery.

Recovery plays a role how substrates are used but recovery doesn’t have to be rigid to get the benefits of combined training.

Research has shown that EPOC and post-exercise substrate oxidation responses are similar with varying modes and durations of recovery and that fixed and self-paced are equally effective (Fidalgo, 2023).

So, work hard - do that HIT and RT but give yourself time to recover and enjoy knowing it will all work out in the end.

To help people get fit and lose weight and earn CEs, click here.

To learn more about upper body strength exercises for combined training and earn CEs, click here.

References

Fidalgo A, Farinatti P, Matos-Santos L, Pilon R, Rodrigues GM, Oliveira BRR, Monteiro W. Self-selected or fixed: is there an optimal rest interval for controlling intensity in high-intensity interval resistance training? Eur J Appl Physiol. 2023 Oct;123(10):2307-2316. doi: 10.1007/s00421-023-05246-9. Epub 2023 Jun 7. PMID: 37285052.

Greer BK, O’Brien J, Hornbuckle LM, Panton LB. EPOC Comparison Between Resistance Training and High-Intensity Interval Training in Aerobically Fit Women. Int J Exerc Sci. 2021 Aug 1;14(2):1027-1035. PMID: 34567357; PMCID: PMC8439678.

Hao Z, Liu K, Qi W, Zhang X, Zhou L, Chen P. Which exercise interventions are more helpful in treating primary obesity in young adults? A systematic review and Bayesian network meta-analysis. Arch Med Sci. 2022 Sep 9;19(4):865-883. doi: 10.5114/aoms/153479. PMID: 37560714; PMCID: PMC10408036.

McCarthy SF, Jarosz C, Ferguson EJ, Kenno KA, Hazell TJ. Intense interval exercise induces greater changes in post-exercise metabolism compared to submaximal exercise in middle-aged adults. Eur J Appl Physiol. 2023 Oct 11. doi: 10.1007/s00421-023-05334-w. Epub ahead of print. PMID: 37819613.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

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Use moderate intensity exercise as a substitution for HIIT AND still get the fitness and weight loss benefits.

High-intensity interval training (HIIT) was the number one exercise trend worldwide for seven years (2014 - 2021) according to the American College of Sports Medicine (Thompson, W. 2017). In 2026, fitness programs designed for weight loss remain #2, only behind wearables.

Although, there are many ways to program exercise, HIIT continues to be popular, merging it with resistance training, 30-minute fitness programs, trend and boutique programming and beyond. Even though it has been widely accepted that HIIT comes with many risks and is not appropriate for everyone.

What is HIIT EXACTLY?

HIIT is defined as alternating periods of high-intensity exercise (typically defined as 85% or higher of maximum heart rate) with rest intervals.

It is important to note that rest intervals do not necessarily mean resting or inactivity like sitting but include periods of less intense exercise (low-intensity resistance sets) and active recovery (dynamic stretching).

The key to safe and effective HIIT programming is to acknowledge that each person has a different baseline fitness. What is defined as high intensity for one person may be either too stressful or not enough for another person. The key is to determine how high intensity is defined for each individual and then modify training methods and exercise intensity accordingly.

To achieve the goal of HIIT modification, start with a review of the key exercise programming variables associated with HIIT.

These are:

• Intensity (how hard).

• Volume (how much).

• Rest periods (how long).

Remember,

1. Intensity and volume are inversely related. The higher the intensity the exercise bout is the shorter theinterval will be.

2. The higher the intensity of the exercise the longer the rest period will be.

To modify HIIT, start by using training methods that keep your heart rate up and focus on specific muscle group at one time.

Some suggested methods are:

SUPERSETTING

Supersets are doing two exercises back-to-back. They are a great way to keep moving and focus on specific muscles.

Typically, the muscle groups used complement one another – either working together as synergists (superset a back exercise followed by a biceps exercise) or agonist-antagonist supersets (for example, a triceps exercise followed by a biceps exercise).

Another mode of supersets is alternating cardiovascular exercise with resistance exercises. For example, have a client walk on an incline on a treadmill for one minute followed by a set of 15 lunges for each leg.

CIRCUITS

Circuits are a series of exercises in quick succession. They are the basis for 30-minute routines.

A resistance training circuit, for example, is a dumbbell squat followed by a modified Romanian deadlift followed by a standing overhead press.

To complete the circuit, do three to four sets of 12 -15 repetitions each exercise.

COMBINED TRAINING

Combined training is simply doing cardiovascular and resistance training within the same session. It is arguably the most effective training method for weight loss.

However, be advised that strength gains are compromised when cardio and strength are done in the same session (Doma & Deakin 2013). For that reason, this training method is advised for beginning to intermediate clients with the primary goals of general fitness and/or weight management. It is NOT suggested for athletes or serious recreational fitness enthusiasts who want to build muscle and strength and whose goals include muscle performance like speed and power.

With combined training, cardio and strength are not necessarily done as supersets as described above but in a specific order. For example, 20 minutes of run-walk intervals on the treadmill followed by 20 minutes of strength training.

COMPLEX TRAINING

Complex training is an advanced form of strength and conditioning that pairs two biomechanically similar lifts like squat and a jump squat. What differentiates it from other training methods is that one exercise is a heavy conditioning lift while the other is a plyometric drill.

An example of a complex training set is a back squat (conditioning lift) paired with a biomechanically similar tuck jump (plyometric drill). Because this training method is advanced and uses plyometric drills it should be reserved for intermediate to advanced fitness clients and athletes.

HIIT is great. It has emerged as historically significant and remains popular with updated methods. Try different programming strategies for personal preference, fitness level, and goals.

To learn how to help people get fit and earn CEs, click here.

References

Doma, K., & Deakin, G. 2013. The Cumulative Effects of Strength and Endurance Training Sessions on Muscle Force Generation Capacity Over Four Days. Journal of Australian Strength and Conditioning, 21(Supplement 1), 34-8.

Thompson, Walter R. Ph.D., FACSM. WORLDWIDE SURVEY OF FITNESS TRENDS FOR 2018: The CREP Edition, ACSM’s Health & Fitness Journal: November/December 2017 - Volume 21 - Issue 6 - p 10–19.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

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The answer depends on your goals and how heavy you are lifting.

Bottom line: cardio can be done before weights if you are looking for general fitness and weight loss gains as the weight/load is not that heavy typically.

However, if your goal is muscle mass, strength, or power, do your cardio after, PERIOD.

Want to learn more about combined training for STRENGTH? Keep reading.

Combined or concurrent training is simply doing strength and cardio within the same day or even the same fitness or athletics program. Concurrent or combined training is common in athletic training environments and necessary because we need both endurance and strength.

Any training program where the goals include combined muscle strength and power development along with cardiovascular endurance training, the first thing to consider is how to build the program within 24-hour intervals.

Why? Simple. Interference theory.

Interference theory states that when cardio and strength training are done within a three-hour period (and this is up for debate time wise) that strength gains are sacrificed for endurance gains.

What does that mean? It means at a molecular level your muscles sacrifice strength outcomes in favor of endurance. Decrements tend to favor muscle endurance and work against muscle strength and power for everyone; however, the greatest effect appears to be for conditioned persons and athletes (Methenitis, 2018). The exact people that want and need both muscle and cardio endurance + muscle performance.

Interference theory is the cause of muscle confusion.

And it gets worse for athletes: in a meta-analysis of 43 studies, the effects of combined training on muscle force generation capacity (MFGC) appear to be the greatest for explosive strength versus muscle mass and absolute muscle strength (Schumann, 2022).

Bottom line: muscles get confused if you do cardio and strength close together and evolution dictates, not you, that strength gets sacrificed.

That means you have to very carefully figure out how to time your strength training with your cardio so you don’t give up your mass and strength gains, let alone your speed and power gains.

How? Give yourself enough rest between both.

How much time should you allow between a cardiovascular training session like sprint intervals or jogging and a strength training session?

I mentioned 3 hours above. That appears to be the absolute minimum, BUT six hours is emerging as more desirable.

You also have to account for other factors like the best time of day for each type of training cardio v weights; your body prefers different modes at different times of day in alignment with testosterone levels, O2 usage, etc.. and your unique chronotype. To learn your unique chronotype, take this quiz.

Why muscles get confused is unclear; however, research is focused on cardio. Specifically, the intensity of cardiovascular exercise (Vechin et. al., 2021) along with the duration of cardiovascular exercise (Markov, et. al., 2021) + the amount of rest (Schoenmakers et. al., 2019).

Type of Exercise

The original data on combined programming for muscle strength maintenance and development suggested that cycling was the preferred type of cardiovascular endurance training to avoid confusion.

Although cycling appeared to be favored early on, a recent meta-analysis of 15 studies showed that muscle interference and strength decrements were greater for cycling than for running (Markov, 2021).

So, it appears cardio in general is the issue, not the mode!

Intensity of Exercise

The intensity of cardiovascular training is a more important factor for strength decrements caused by cardiovascular endurance training than mode alone (Vechin, 2021 and Markov, 2021).

In highly conditioned hockey players, when combined training was examined muscle strength was not adversely affected in the short term by high-intensity cardiovascular training like sprint intervals (Petre, 2018).

It appears we need to sprint to avoid interference!

Duration of Exercise Session(s)

The duration of cardiovascular exercise is a significant factor that contributes to muscle interference and strength loss during combined training. The longer the duration of cardiovascular exercise, the greater the negative impact on muscle strength (Markov, 2021.)

This makes sense given what we know about endurance athletes - that they can have caloric and nutritional deficits that contribute to interference + issues like prolonged muscle contraction that leads to decreased strength training abilities.

Exercise Order

If you must do combined training within sessions, data does suggest that strength exercises should be performed before cardiovascular exercise to minimize interference (Markov, 2021).

Rest

The length of rest periods is probably the most important variable!

Molecular mechanisms associated with muscle confusion need a minimum of 3 hours to six hours and up to 24 hours to fully reset.

Research shows that the negative effects of combined training on explosive strength were greater when combined training was performed within the same session than when sessions were separated by at least 3 hours (Schumann, 2021).

Programming Best Practices:

1. The first consideration is whether the person is a trained athlete versus untrained person. Untrained persons don’t need to worry about interference theory as much as athletes and trained persons.

2. If two types of exercise are done within the same session, do strength before cardiovascular.

3. In original research, cycling seemed to have less of an impact on muscle strength and power than jogging or running; however, that is challenged by intensity.

4. High-intensity sprint intervals appear to have the least impact.

5. Limit cardiovascular exercise duration to 20 minutes or less.

6. Schedule rest periods of at least 3 hours between strength and cardiovascular training.

7. 6-hours to 24-hours of rest is ideal to allow a muscle reset.

To learn more about exercise programming and earn CEs, click here.

References:

Markov A, Chaabene H, Hauser L, Behm S, Bloch W, Puta C, Granacher U. 2021. Acute Effects of Aerobic Exercise on Muscle Strength and Power in Trained Male Individuals: A Systematic Review with Meta-analysis. Sports Med. Dec 8.

Methenitis, Spyridon. 2018. A Brief Review on Combined Training: From Laboratory to the Field. Sports. 6. 127.

Petré H, Löfving P, Psilander N. 2018. The Effect of Two Different Combined Training Programs on Strength and Power Gains in Highly-Trained Individuals. Journal of Sports Science & Medicine. May 14;17(2):167-173.

Schumann M, Feuerbacher JF, Sünkeler M, Freitag N, Rønnestad BR, Doma K, Lundberg TR. 2022. Compatibility of Combined Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis. Sports Med. Mar;52(3):601-612.

Vechin FC, Conceição MS, Telles GD, Libardi CA, Ugrinowitsch C. 2021. Interference Phenomenon with Combined Strength and High-Intensity Interval Training-Based Aerobic Training: An Updated Type. Sports Med. Apr;51(4):599-605.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

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Hip hinge training ranges from the basic hip hinge exercise itself like simply bending at the hip to power lifts like deadlifts. This simple movement targets the lower back, gluteal and hamstring muscles.

The deadlift exercise is an advanced exercise based on the hip hinge motion.

Although the traditional deadlift is an advanced exercise, variations of the hip hinge transform the motion into exercises that are suitable for most people.

The advantage of using these variants in workouts is that these exercises build lower back, hip and quadriceps muscle strength.

Variations of the traditional deadlift include:

1. Romanian deadlift.

2. Stiff-legged deadlift.

3. Hip thrust.

4. Suitcase lift.

5. Reverse cable pull through.

6. Roman chairs.

To incorporate these lifts, follow these power programming tips:

• Prior to initiating a hip hinge-based workout program, make certain that the core strength is there to support the motion, especially in the erector spinae. This is a must as exercises that stress the lower back, if not strong enough to sustain the muscle contraction and lift the weight, can lead to injury.

• The exerciser should have intermediate to advanced knowledge of exercise mechanics. Basic kinesthetic awareness is a must - knowing what the exercise looks and feels like will reduce the risk of injury and increase the effectiveness of that exercise.

• Single-legged Romanian deadlift is the best exercise to activate the gluteal muscles based on current research (Collings, 2023); however, this is an advanced exercise requiring balance and motor coordination not suited to everyone.

• Note: single-legged hip thrust is also a good choice to activate the gluteal muscles and not quite as advanced (Collings, 2023) as a single-legged deadlift. It can be made easier by doing it in a supine position on the floor or mat.

• Roman chairs are a good choice for hamstring muscles – focus on the upper part of that motion for maximum benefit (Anderson, 2023).

• Variations like suitcase lifts turn hip hinge motions into functional exercises.

• Additional modifications include using LOADED long duration, long length muscle contractions. The benefit of this variation is that it reduces muscle stiffness (Kawama, 2023).

The bottom line is that hip hinges, the motion of a deadlift and its variants, are excellent choices to increase lower back, hamstring, gluteal, and quadriceps muscle mass, strength, and power.

To explore the latest trends in hip hinge training and earn CEs, click here.

References

1. Andersen V, Pedersen H, Fimland MS, Shaw M, Solstad TEJ, Stien N, Cumming KT, Saeterbakken AH. Comparison of Muscle Activity in Three Single-Joint, Hip Extension Exercises in Resistance-Trained Women. J Sports Sci Med. 2021 Mar 5;20(2):181-187. doi: 10.52082/jssm.2021.181. PMID: 33948095; PMCID: PMC8057707.

2. Collings TJ, Bourne MN, Barrett RS, Meinders E, Gonçalves BAM, Shield AJ, Diamond LE. Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation Exercises. Med Sci Sports Exerc. 2023 Apr 1;55(4):650-660. doi: 10.1249/MSS.0000000000003091. PMID: 36918403.

3. Kawama R, Hojo T, Wakahara T. Acute changes in passive stiffness of the individual hamstring muscles induced by resistance exercise: effects of muscle length and exercise duration. Eur J Appl Physiol. 2023 Mar;123(3):655-666. doi: 10.1007/s00421-022-05092-1. Epub 2022 Nov 17. PMID: 36394605.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

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The bottom line is that everyone needs to build strength; however, when working with people with obesity obstacles arise.

In this article, we’ll go over a few modifications that can help when adding strength exercises to routines for people affected by obesity. We’ll address why using simple one-joint or one muscle focused exercises called isolation exercises is a solution to helping people with obesity get active and how to include them in routines and modify larger compound exercises.

Single-Joint Exercises

You’ve been bombarded with messages that single-joint isolation exercises are not as good as compound or multi joint exercises for building muscle and losing weight but there’s more to the story.

The reality is that both types of training, single and multi-joint exercises, decrease body fat and build muscle.

Whether to use single-joint exercises is personal preference; however, when we talk about obesity, they are an excellent choice.

Here’s why -

Although multi-joint exercises are recognized as more functional and use more muscle groups expending more energy, research has shown that single-joint exercises are also effective to decrease body fat and increase muscle tone.

One study (Paoli, 2015) compared the effects of equal-volume (same amount) single-joint and multi-joint resistance training on body composition.

Participants performed either single-joint exercises like the dumbbell fly, knee extension, knee flexion, pectoralis deck, biceps curl, incline dumbbell fly, abdominal curl, lateral dumbbell raise, lat pull over, rear deltoid fly, cable elbow extension, and calf raises or multi-joint exercises like the bench press, deadlift, squat, leg press, military press, lat pulldown, and seated row.

The results of the study showed that when total work volume was equated, both multi-joint and single-joint exercises decreased body fat and increased muscle mass with no difference between them suggesting the decision to use multi-joint or single-joint exercises can be a personal decision.

This study is critically important because it shows us that simple movements can be effective to increase strength and change body composition.

Suggested foundation exercises:

• Dumbbell fly

• Knee extension

• Knee flexion

• Chest press

• Biceps curl

• Chest fly

• Abdominal curl up

• Lateral shoulder raise

• Lat pull over

• Rear deltoid fly

• Cable elbow extension (triceps)

• Calf raises

The takeaway message: just get people lifting weights and learning to enjoy it! The rest will come in time.

Learn to help people affected by obesity and earn CEs, click here.

Paoli A, Gentil P, Moro T, Marcolin G, Bianco A. (2015). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology. Dec 22; 8:1105.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

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Increasing your metabolism both during and AFTER exercise is vital to losing weight and keeping it off.

To lose weight, you have to burn more calories than you take in. Exercise is a vital part of that equation.

In this article we’ll explore how to use a few simple strategies to increase your metabolism.

First, you must synchronize your workouts to your chronotype. By paying attention to you unique chronotype and what the best time of day for you to exercise is, you will maximize exercise effectiveness.

Learn your chronotype by taking this quiz.

Second, narrow down your exercise selections to a few key exercises.

Use foundation lifts to create a solid movement foundation. Foundation exercises include:

• Squats

• Lunges

• Modified or traditional deadlifts

• Leg press

• Bench press

These exercises are all compound or multi-joint exercises and use a lot of muscles; therefore, they require a lot of energy to complete and will increase your metabolism AFTER exercise for up to 14 hours.

Third, follow a few exercise programming guidelines shown below:

• Use combined training. Combine cardiovascular, resistance, and flexibility exercises into one workout. This is the best strategy for general fitness; however, it is NOT recommended for strength gains and thus sports performance.

• Add variety to cardiovascular exercise using five – ten MIN micro sessions on two or more machines. Go back and forth until you reach 20 to 30 MIN.

• Choose two or three strength exercises each workout for each muscle or muscle group targeted that day.

• Choose lower or upper body exercises or both for a total body workout.

• Try cardio-resistance supersets. Alternate a cardiovascular exercise with a strength exercise.

• Try a total body circuit resistance training routine to maximize your time and results. This method is effective for general fitness and to increase metabolism post exercise (Greer, et. al., 2021).

• If fitness level allows, do plyometric (jumping or throwing) exercises to increase your metabolic rate. Alternate two different plyometric exercises for maximum gain. Plyometrics, where appropriate, are a best practice to prevent age-related muscle loss.

Don’t get overwhelmed and try to squeeze these methods into one workout. Choose one method each workout to try something different and then focus on what you like. Adherence to exercise only happens when we like what we do!

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Learn more about helping people get fit, build strength, and lose weight and earn CEUs, click here.

Reference

Greer BK, O’Brien J, Hornbuckle LM, Panton LB. EPOC Comparison Between Resistance Training and High-Intensity Interval Training in Aerobically Fit Women. Int J Exerc Sci. 2021 Aug 1;14(2):1027-1035. PMID: 34567357; PMCID: PMC8439678.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

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The term muscle confusion is thrown around like it is a good thing. IT’S NOT!

You want to avoid muscle confusion.

You want to avoid concurrent training effect (CTE).

....to make strength and power gains.

To learn how, keep reading....

Most people do combined training which is simply doing cardiovascular and strength training in the same session. The reason we do it is to save time and get the most out of each workout. Because it seems to achieve multiple goals at the same time it seems like a good thing. But the reality is that it is not, and I’ll tell you exactly why here?

The reason that combined training, also known as concurrent training, is bad IF your primary goals are to gain muscle mass, strength, and power lies in the fact that muscles are smart. They know the difference between cardiovascular and strength work. It is called the concurrent training effect (CTE).

Muscles get confused just like you do.

If you walk into a yoga studio ready to do yoga and spin cycles are on the floor you get confused. You ask yourself, “did I have the time right?”

Muscles are the same way. When you do combined fitness like strength and cardio in the same session your muscles get confused at the molecular level. The molecular mechanisms associated with each type of training, cardio, and strength, can cancel each other out and results are diminished!

It is widely accepted that muscle strength is adversely impacted by combined training versus muscle endurance. Therefore, we will look at ways to program to overcome muscle confusion and achieve strength gains while not forgetting about cardiovascular training.

To protect strength gains, the primary programming factors to consider are length of recovery time after strength training, and the frequency, type, intensity, and volume of endurance training.

Recovery Time

Muscles need 48 hours for baseline strength to recover from high-intensity strength training. This finding is based on data collected from knee extensor torque (KET) which showed that KET and muscle force generation capacity (MFGC; a measure of strength and power) were compromised up to two days after high-intensity strength training on alternating days1.

The data shows us that if we do high intensity strength training (typically defined as 85% or higher of 1RM max) the full recovery requires at least 48 hours.

Frequency

Based on recovery length, if your goals include both muscle strength and endurance, it is best to schedule each type of exercise on alternate days2. Other programming suggestions include limiting endurance training frequency to less than three days per week to minimize the effects on strength3.

Type of Cardiovascular Exercise

Frequency and recovery aside, the type of cardio exercise you choose is critical, along with the intensity and volume of it. Independent research shows that running combined with strength training results in greater strength loss than cycling combined with strength training4. Consequently, it is recommended to include cycling in combined training programs versus running where strength is the primary goal.

Whereas as the most recent data suggests that high intensity interval training, regardless of mode of cardiovascular exercise, is impacts strength gains the least.

Intensity

Another important research finding that will influence your programming is that the extent of strength impairment is directly related to the intensity of the endurance training. Specifically, moderate to high-intensity endurance training reduced the effectiveness of strength training. Therefore, the intensity of endurance sessions should be decreased to limit the negative impact on strength gains.

However, practical considerations and training goals will influence the utility of low-intensity endurance training sessions. In other words, low-intensity endurance training sessions may not negatively impact strength gains, but are they useful to reaching fitness goals?

The periodic frequency of moderate to high-intensity sessions might be warranted and should be considered on a case-by-case basis along with the inclusion of high intensity intervals.

Volume

Finally, it is recommended that endurance training sessions last between 20 and 30 minutes to minimize the negative effects of volume or amount of endurance training on strength gains6.

Programming Bullets

A summary of suggested programming guidelines is provided below. Note that these apply to a combined training program where the primary goal is muscle strength and power.

• Rest for at least 48 hours after high-intensity exercise (greater than 85% maximum capacity).

• Schedule endurance and strength training on alternating

• Limit endurance training to three or fewer times per week.

• Use cycling versus running as the cardio type.

• Use low-intensity endurance sessions.

• Consider high intensity intervals.

• Keep endurance sessions to between 20 and 30 minutes.

To apply the latest on resistance training methods, earn CEs, AND explore qualitative analytics click here.

References

1. Doma, K., & Deakin, G. 2013. The Cumulative Effects of Strength and Endurance Training Sessions on Muscle Force Generation Capacity Over Four Days. Journal of Australian Strength and Conditioning, 21(Supplement 1), 34-8.

2. Wilson, J.M., et al. 2012. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research, 26(8), 2293-2307.

3. Wilson, J.M., et al. 2012. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research, 26(8), 2293-2307.

4. Doma, K., & Deakin, G. 2013. The Cumulative Effects of Strength and Endurance Training Sessions on Muscle Force Generation Capacity Over Four Days. Journal of Australian Strength and Conditioning, 21(Supplement 1), 34-8.

5. Wilson, J.M., et al. 2012. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research, 26(8), 2293-2307.

6. Jones TW, Howatson G, Russell M, & French DN. 2017. Effects of strength and endurance exercise order on endocrine responses to concurrent training. European Journal of Sports Sciences. 17(3): 326-334.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

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The time of day that you exercise matters. The time of day you choose depends on your unique body and goals.

Although there is a lot of information out there about when to exercise and why, and it gets pretty scientific, here’s the bottom line:

1. The type of exercise you do matters - are you doing cardiovascular or resistance training?

2. The reason mode matters is that different types of exercise get different results at different times of the day.

3. Your body uses different substrates like fat and oxygen differently at different times of the day.

4. The intensity or how hard you work influences the time-of-day results.

5. High intensity exercise shows no preference to the time of day you train; however, lower to moderate intensity exercise gets best results in the late morning.

6. There is recent data that suggests for TYPE II diabetics specifically, early to late evening is the best time to train.

7. Do resistance training between 4 and 6 pm for best results.

8. Testosterone levels decrease after 8 pm and results diminish AND body temperature peaks around 4 pm - both contribute substantially to how effective resistance training is for muscle growth and performance gains.

9. Do flexibility exercises between 4 and 6 pm for best results.

10. Muscles are most pliable late afternoon and their most elastic.

11. Do cardiovascular exercise for general fitness around 10 – 11 am.

12. Do mind-body exercise like Yoga and sports-specific training around midday.

13. Get your body on a 24-hour schedule in alignment with your master clock.

14. Workout at the same time of day each day to train your muscles to know when to expect to exercise. Data collected on racehorses showed that when training was scheduled consistently the mechanisms responsible for muscle performance gains clicked on 30 minutes BEFORE scheduled training.

15. Stay on a regular eating schedule to synchronize your nutrition to your training.

Follow these easy tips to synchronize your workouts to your 24-hour clock and body for best results.

To find out your chronotype and individual best time of day to workout, click here.

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Reference

Ashmore, Amy. 2020. Timing Resistance Training: Programming the Muscle Clock for Optimal Performance. Human Kinetics, Champaign, IL.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

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Recovery is a vital part of building muscle mass and strength and improving muscle performance like speed and power.

Recovery is when we grow stronger. Rest is when we recover.

Adequate recovery time also prevents injury and lessens the likelihood of burnout, overtraining, and developing chronic conditions related to too much exercise. It’s important cannot be overstated.

Overtraining is a killer. It kills results. It kills motivation. It is the direct result on time mismanagement - creating an imbalance between how much you exercise and how much you rest.

The tips provided below show you how to prevent an imbalance between exercise and rest, when to rest and for how long.

First, take a quick inventory of how you feel. Are your muscles sore? If the answer is yes, then you have microscopic tears in your muscles. No lifting for at least 48 hours.

After taking an inventory and deciding to move forward, use these programming strategies to avoid overtraining and maximize results -

1. If you train two times per day, wait no less than three hours after cardiovascular exercise to do resistance training. Six hours is better.

2. Ideally, give 24 hours of rest between cardiovascular exercise and resistance training.

3. Give muscles 48 hours of rest after high-intensity resistance training for muscles to return to baseline strength.

4. Rest ALL muscles, lower and upper body, after cardiovascular exercise before resistance training. Even though only the lower body worked it seems like when you ran, there was a cross over effect that impacted all of your muscles.

5. Schedule intense workouts prior to a day off for full recovery.

6. Use intermittent rest. Do not take two non-consecutive days off per week. Why? Keeps your body on a 24-hour cycle.

7. Do not rest or remain inactive for over 96 hours. The mechanisms of detraining set in. Muscle mass begins to breakdown.

8. Aid recovery after high-intensity exercise by staying on a regular eating and sleep schedule.

9. Do dynamic stretching before training or competition. Do static stretching after training preferably.

10. If you do static stretching before training, provide at least five minutes of rest between static stretching and training or competition.

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Reference

Ashmore, Amy. 2020. Timing Resistance Training: Programming the Muscle Clock for Optimal Performance. Human Kinetics, Champaign, IL.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

The truth is that the answer depends on your goal(s) AND how heavy you are lifting.

It’s also worth noting that most of the research I review shows about 30 seconds up to two minutes between sets is ideal.

For this short article we’re going to focus on how to use rest during workouts to build muscle strength.

To get the most out of your time in the gym you need to use rest strategically - not overdo it and not underdo it.

We’ll start with a quick look at traditional set training - aka block training or five sets of ten of the same exercise for example.

Recently, traditional set training has been challenged in terms of rest and with good reason – too many reps in a row per set causes muscle fatigue which can interfere with muscle performance and gains. This happens during a workout and over time.

What is a proposed solution?

Cluster set training - a method of resistance training that uses short rest periods within sets versus longer rest periods between length traditional sets.

When compared to traditional, multi-sets of equal number of repetitions, cluster sets were shown to be an effective way to change up workouts and use rest periods in new ways to improve muscle performance metrics like strength and power (Tufano, 2016).

Want to take it a step further and get even stronger? Channel your inner powerlifter!

Studies have even called cluster sets into question and have suggested an entirely new way to train – equal rest between each repetition termed redistributed rest training.

One study (Tufano, 2017) showed that when total rest time is redistributed over each repetition, the biomechanics of each exercise repetition is more constant improving form and muscle performance metrics.

In other words, it’s better to treat each rep like a power lifter - like an independent event.

In the end, how long should you rest between reps?

Go for as low as 5 seconds if the weight is lighter and as long as two minutes if its heavier and powerlifters can go as high as five minutes between reps!

Whatever method of training per rest is right for you depends on personal preference and goals but given the data, different methods of rest are worth exploring.

To explore the latest in resistance training methods including rest periods and recovery and earn CE, click here.

To focus on how to use rest during upper body training, click here.

To learn more about rest during squat focused training, click here.

To learn more about rest during hip hinge focused training, click here.

References

Tufano JJ, Conlon JA, Nimphius S, Brown LE, Seitz LB, Williamson BD, Haff GG. (2016). Maintenance of Velocity and Power with Cluster Sets During High-Volume Back Squats. International Journal of Sports Physiology Performance. Oct; 11(7):885-892.

Tufano, James & Conlon, Jenny & Nimphius, Sophia & Brown, Lee & Petkovic, Alex & Frick, Justin & Haff, Guy. (2017). Effects of Cluster Sets and Rest-Redistribution on Mechanical Responses to Back Squats in Trained Men. Journal of Human Kinetics. 58. 35-43.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

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The squat has long been recognized as the king of exercises. It’s the go-to exercise for everything from elite athletic performance to rehabilitation and all fitness things in between.

Why? Two main reasons:

#1. The squat works the largest muscle (glutes maximus) and largest muscle group (quadriceps) in the body. That makes it very time efficient + functional.

#2. The squat releases testosterone and human growth hormone (HGH) into the body - both of which are essential to building muscle mass, and improving muscle strength, speed, and power developments. Both substrates also have significant anti-aging effects.

As great as the squat is, like anything, it can get boring if we do the same thing over and over so to transform it and improve it, we need to modernize it.

When it comes to modernizing the squat, the reality is of course that human movement mechanics don’t change of course but we can update our programming strategies and modify the squat mechanics to change it up, target specific muscles and goals, and make it safer for different people.

Keep reading below for new squat programming tips based on the latest research.

Programming Power Points

1. For gluteal and quadriceps muscle growth, the squat is the best choice (Plotkin, 2023) when compared to the popular exercises like the hip thrust exercise which has emerged as a favorite for glute-focused training. Takeaway message: the squat remains the king!

2. For best results, do squats at 80% 1 RM (repetition maximum) or estimated is recommended. This will activate the hip muscles the best (Martinez, 2023) leading to muscle growth, strength, speed, and power outcomes.

3. If tolerated, full depth or range of motion ((ROM) squat is acceptable and benefits the knee (Goodman, 2024). If pain occurs or mechanics are compromised avoid this strategy and use partial ROM.

4. If desired, placing the foot on a plate is beneficial to the distal tibiofibular joint (Arlettaz, 2024). This strategy protects the joint and plays a role to prevent ankle injuries, training balance, and mobility.

6. To progress and gain muscle mass and strength and improve performance outcomes like speed and power, add four to six sets total per two weeks (Enes, 2024).

Although this is a big increase in training volume, it can be mitigated by doing only a few repetitions per set with higher weight or by adjusting the squat range of motion adjustments.

To explore the latest on squat training and earn CEs, click here.

References

1. Arlettaz ME, Dorsch LN, Sganga M, Booth ND, Farabello JS. Kinematic variations in the barbell back squat under different footwear conditions in female college athletes. J Sports Med Phys Fitness. 2024 Mar;64(3):287-292. doi: 10.23736/S0022-4707.23.15378-3. Epub 2023 Nov 28. PMID: 38015479.

2. Enes A, DE Souza EO, Souza-Junior TP. Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? Med Sci Sports Exerc. 2024 Mar 1;56(3):553-563. doi: 10.1249/MSS.0000000000003317. Epub 2023 Oct 5. PMID: 37796222.

3. Goodman W, Flores V, Cotter JA, Graham D, Becker J. Support moment distribution during the back squat at different depths and loads in recreationally trained females. J Sci Med Sport. 2024 Feb;27(2):119-124. doi: 10.1016/j.jsams.2023.11.001. Epub 2023 Nov 10. PMID: 38036316.

4. Martinez SC, Coons JM, Mehls KD. Effect of external load on muscle activation during the barbell back squat. Eur J Sport Sci. 2023 Jun;23(6):975-982. doi: 10.1080/17461391.2022.2081093. Epub 2022 Jun 13. PMID: 35603722.

5. Plotkin DL, Rodas MA, Vigotsky AD, McIntosh MC, Breeze E, Ubrik R, Robitzsch C, Agyin-Birikorang A, Mattingly ML, Michel JM, Kontos NJ, Frugé AD, Wilburn CM, Weimar WH, Bashir A, Beyers RJ, Henselmans M, Contreras BM, Roberts MD. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. bioRxiv [Preprint]. 2023 Jul 5:2023.06.21.545949. doi: 10.1101/2023.06.21.545949. Update in: Front Physiol. 2023 Oct 09;14:1279170. PMID: 37461495; PMCID: PMC10349977.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is an educator located in Las Vegas, NV.

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