Periodization, which is basically defined as the planned variation of training variables in an exercise program, is a key component to most effective training programs. An even more simple explanation is simply to say it means you have a plan to your training. There are a number of different ways to periodize your training, but suffice to say it involves the manipulation of loading parameters – sets, reps, tempo, rest intervals, etc. – as well as a finely tuned management of training volume. Research on periodization versus no periodization has shown that periodized training has a greater effect on strength/power, local muscular endurance, fat-free mass (muscle) and motor performance. There are a number of coined terms for the... read more 2 comments

Continuing on with the basics of effective training is the need to have a strong emphasis on the use of compound exercises. I know this one tends to be a 'no brainer' but it's worth mentioning again anyway. Yes, isolation exercises and even machines may have their place, but the major portion of your training should be focused on compound, multi-joint exercises. Compound exercises use more energy, recruit more muscles, result in a greater acute increase in anabolic hormones, and allow you the opportunity to use maximal weights which will go along way to size and strength development. Contrast a push press with a lateral raise. Both exercises are typically used for shoulder development, but which one... read more 2 comments

Continuing on with the idea that there needs to be heavy component (ie. low reps) to your training ... Training with heavy weights improves something called myogenic tone through growth of the contractile proteins – the aforementioned myofibrillar hypertrophy. Myogenic tone is basically a measure of a muscle’s density. When your body is nice and lean, muscle density and hardness go a long way to enhancing the look of your body. In addition, the greater the loads used, the greater the recruitment of the fast twitch motor units – those with the greatest potential for size and strength. The problem is that most people don’t spend enough time lifting in the low-rep ranges because they think this kind of training is just... read more 2 comments

My next few posts are going to be all about what I think covers the basics of 'effective training'. It's amazing how paying a little attention to some basic principles (actually applying some basic principles) can dramatically change the effectiveness of your time in the gym. How many of us have spent a lot of time in the gym, training, putting in lots of effort, thinking we were doing what was necessary to achieve results, and yet, dissatisfied with the outcome? I think we've all been there at one point. And then we start training 'smarter' and just like that - more muscle, more strength, better muscle retention while dieting for fat loss, even recomposition. So, the... read more 1 comments

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