Our favourite 3 ways to train muscles to failure

Our favourite 3 ways to train muscles to failure

1. Effective Reps
Effective Reps are a relatively new concept in the field of muscle hypertrophy, but they are quickly gaining popularity due to their effectiveness in creating muscle hypertrophy. The theory is that the final reps of a set are the ones that actually cause muscle damage and lead to hypertrophy.
The way to implement Effective Reps is to perform a set to failure, and then take a 10-15 second rest and continue to perform reps using the same weight, repeating this process until you reach a point where you can no longer perform any more reps. These last reps are known as the Effective Reps, and are the ones that allow you to increase the volume of your resistance training to cause an optimal amount of muscle microfiber tears and lead to hypertrophy (optimised with good recovery from decent sleep and good high protein nutrition of course).

Research has shown that Effective Reps can lead to significant increases in muscle hypertrophy. In one study, researchers found that participants who performed Effective Reps saw significant gains in muscle size and strength compared to those who did not (1).
 

2. One and a Half Reps
1 and a half reps involve completing one full rep followed by a partial rep. For example, in a squat, the athlete would lower themselves down, come back up halfway, then lower themselves down again before completing the full rep. This technique is particularly effective for muscle hypertrophy as it increases time under tension and the number of muscle fibers recruited.
Research has shown that 1 and a half reps can lead to significant increases in muscle hypertrophy. In a study published in the Journal of Strength and Conditioning Research, researchers found that 1 and a half reps resulted in greater muscle activation and hypertrophy compared to traditional training methods (2).
 

3. Drop Sets
Drop sets involve performing an exercise until failure, then immediately reducing the weight and continuing the exercise. This technique is particularly effective for muscle hypertrophy as it increases time under tension on the muscle, which has been shown to be a key factor in muscle growth. Drop sets can be achieved through a variety of techniques, such as reducing the weight by 10-20% after each set or using a specialized drop set machine.
Studies have shown that drop sets can lead to significant increases in muscle hypertrophy. In one study, researchers found that participants who performed drop sets saw significant gains in muscle size and strength compared to those who did not (3).
 

In conclusion, these are the top 3 best ways to train a muscle to failure for optimal muscle hypertrophy, which include Effective Reps, 1 and a half reps, and Drop Sets. By implementing these techniques into your training program, you can significantly increase muscle size and strength. Remember to always consult a qualified personal trainer or fitness professional before starting any new training program.
 

References:
[1] Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. The Journal of Strength & Conditioning Research, 29(10), 2954-2963.

[2] Shimano, T., Kraemer, W. J., Spiering, B. A., Volek, J. S., Hatfield, D. L., Silvestre, R., … & Newton, R. U. (2006). Relationship between the number of repetitions and selected percentages of one repetition maximum in free weight exercises in trained and untrained men. Journal of Strength and Conditioning Research, 20(4), 819-823.

[3] Rhea, M. R., Alvar, B. A., & Burkett, L. N. (2003). Single versus multiple sets for strength: a meta-analysis to address the controversy.

[4] Willardson, J. M. (2007). A brief review: Factors affecting the length of the rest interval between resistance exercise sets. Journal of Strength and Conditioning Research, 21(4), 978-984.
 

3 Key ways to Improve your motivation for exercise

3 Key ways to Improve your motivation for exercise

  1. Set Specific Goals: One of the most effective ways to improve motivation is to set specific, measurable, achievable, relevant, and time-bound (SMART) goals. Setting goals provides direction and a sense of purpose, which can help improve motivation.
     
    Research has shown that setting goals is an effective strategy to improve motivation to exercise (Teixeira, Carraca, Markland, Silva, & Ryan, 2012). When setting goals, it is important to choose realistic and attainable targets. Setting overly ambitious goals can be discouraging and lead to decreased motivation.
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  3. Find Intrinsic Motivation: Intrinsic motivation comes from within, and it is the most powerful form of motivation. Intrinsic motivation is driven by personal interest and enjoyment rather than external rewards.
     
    Research has shown that finding intrinsic motivation is an effective strategy to improve motivation to exercise (Ryan & Deci, 2000). To find intrinsic motivation, it is essential to choose activities that align with personal interests and values. For example, if someone enjoys playing basketball, they may be more likely to exercise by playing basketball rather than running on a treadmill.
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  5. Build a Support System: Building a support system is another effective strategy to improve motivation to exercise. A support system can provide encouragement, accountability, and social support.
     
    Research has shown that social support is an effective strategy to improve motivation to exercise (Sallis & Owen, 1997). Building a support system can involve joining a fitness group or finding a workout buddy. It can also involve seeking support from family and friends.
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In conclusion, improving motivation to go to the gym and exercise can be challenging. However, by setting specific goals, finding intrinsic motivation, and building a support system, individuals can improve their motivation and achieve their fitness goals. Remember, everyone is unique, and what works for one person may not work for another. It is essential to find what works best for each individual.

 

References:

Teixeira, P. J., Carraca, E. V., Markland, D., Silva, M. N., & Ryan, R. M. (2012). Exercise, physical activity, and self-determination theory: A systematic review. International Journal of Behavioral Nutrition and Physical Activity, 9(1), 78. doi: 10.1186/1479-5868-9-78

Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78. doi: 10.1037/0003-066X.55.1.68

Sallis, J. F., & Owen, N. (1997). Ecological models of health behavior. In K. Glanz, F. M. Lewis, & B. K. Rimer (Eds.), Health behavior and health education: Theory, research, and practice (pp. 403-424). San Francisco, CA: Jossey-Bass.

 

The Ultimate Guide to Meal Prep: How to Save Time and Reach Your Fitness Goals

The Ultimate Guide to Meal Prep: How to Save Time and Reach Your Fitness Goals

  1. Plan ahead: Start by planning your meals for the week, taking into consideration any dietary restrictions or preferences. Make a grocery list and stick to it when shopping.
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  3. Know your macronutrient needs: Macronutrients include protein, carbohydrates, and fat. These nutrients provide your body with energy and are essential for optimal recovery between training sessions, and your overall health and wellbeing. To reach your fitness goals, it’s important to have a good understanding of the macronutrient ratios that are right for you.
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  5. Balance your meals: Aim to balance your meals by including a source of protein, carbohydrates, and healthy fats. For example, a meal of grilled chicken, brown rice, and steamed vegetables is a balanced and nutritious option.
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  7. Control portion sizes: Portion control is crucial to reaching your fitness goals. Use a food scale or measuring cups to help you accurately portion out your meals.
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  9. Make a variety of options: To avoid getting bored with your meals, prepare a variety of options that include different proteins, vegetables, and grains.
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  11. Store foods properly: Store prepped meals in the refrigerator or freezer to keep them fresh and safe to eat. Label each container with the date and contents to keep track of what you have.
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  13. Reheat with care: When reheating prepped meals, be careful not to overcook or burn your food. Microwaving is a quick and convenient option, but using an oven or stovetop is a better choice for retaining the quality and taste of your meal.
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It’s important to remember that a proper diet is key to your fitness success. No matter how hard you work out, you can’t out train a bad diet. By focusing on balanced and nutritious meals, you’ll be able to reach your fitness goals in no time.

By planning your macronutrient intake and balancing your meals, you can take control of your nutrition and reach your fitness goals with ease.

Happy prepping!

 

500 Calorie Challenge – The Results!

One of the biggest lessons this challenge taught me was the discipline of doing something every day. One of the many reasons so many people find a training programme doesn’t work is because they cannot commit to the regular exercise required, and they cannot give 100% – particularly if they are “too tired” or just not up for it. I learned that by managing my state and pushing myself to do something that I wouldn’t normally do, I could achieve a far better result than if I had just exercised inconsistently for the past 30 days.

I hope you’ll give me a bit of grace on this one, but during Easter I put on a fair bit of weight. I gave myself the excuse that I was stressed and I needed to work hard, and that this meant I had no time to stick to regular exercise. As you can see in the picture below, I did not look good! That is both the effect of a bad diet and stress which I placed upon myself:

St_Albans_Personal_Training_500_Calorie_Challenge_Day1-min

Tired, stressed out, poor diet (I was still eating good nutritional food but I was snacking a lot on top of it), finding any excuse to avoid exercise. Even when I was exercising I was barely giving 50%.

That’s one of the great things about this challenge. It forced me to give 100%. If I were to beat my times each day then I had to give 100%.

My first time was pretty bad. I burned 500 calories in 00:28:29. With each day I gave it my all to beat the previous days time. Check out my times below:

Day | Time

1      00:28:29

2      00:24:58

3      00:24:13

4      00:21:02

5      00:21:13

6      00:21:29

7      00:21:12

8      00:21:35

9      00:20:56

10    00:20:53

11    00:20:30

12    00:21:31

13    00:20:49

14    00:21:49

15    00:21:44

16    00:19:55

17    00:19:49

18    00:21:49

19    00:20:24

20    00:20:01

21    REST

22    REST

23    00:19:26

24    00:20:01

25    00:19:39

26    00:20:08

27    00:19:50

28    00:21:01

29    00:19:57

30    00:19:58

My best time was 00:19:26. I knew that if I were to get a good time I had to burn at least 25 calories a minute, so this is what I aimed for. This is not at all easy, and I can tell you that you are left absolutely gasping for air and water once you reach 500 calories! But 20 minutes is not long and you equally recover quickly. It’s manageable and it’s something you can do every day.

So what did it to my body over the coming weeks? Take a look at the Gallery at the top of this post!

Not bad going for 30 days training for just twenty minutes. I did do this on top of my usual workout, but my usual workout (weights, calisthenics) did suffer. On some days I felt very tired, others I felt my muscles had nothing to give. But I still pushed through!

Do I think this is sustainable every single day? No, only as a 30 day challenge. Is it effective as part of your workout? Yes, this is a great way to burn fat in a short amount of time, and you can add it to the end of a workout. I wouldn’t do this without recovery days (unless I were to do the 30 day challenge, which to be honest I would still recommend 1 rest day a week).

What do you think? Would you like the training programme to build up to burning 500 calories a day? Would you like to take on the challenge? Drop me a message and I’ll send you the details (all for free!)

All in all this has been a great amount of fun, and I am going to continue utilising this particular exercise and add it into my own training.

500 Calorie Daily Burnout update!

500 Calorie Daily Burnout update!

However, my muscles are a bit stiff, I am feeling tired, and a few times I have felt a bit ill (but still done it anyway!). The importance of eating right, sleeping well, and stretching has been crucial to sustaining this. I often struggle when I do not get an early ish night, or if I don’t eat well. Hydration is another key factor. I sweat so much during the burnout that I am having to drink plenty of water to stay cool and hydrated.

To be honest, training this way is giving me a real sense of commitment, achievement, and it’s helping me learn how to stay truly competitive with myself, and it’s also shown me just how hard I really need to work during the time I have dedicated to training. It has already changed my training habits entirely, and I know believe that I have simply not been training hard enough during the time I have set to train. I now have new boundaries and I am able to push myself much further than I thought I could – every single day as well!

I will be taking a rest day on Saturday (yes I know, this will ruin the challenge a bit!), but I won’t have access to my X Trainer whilst away. I will be doing it tomorrow before I go, and when I come back on Sunday night I will also do the challenge, so I will literally only be resting once which is this Saturday. To be honest, I wouldn’t set this challenge to anyone without a rest day or two. Recovery has been an issue but it’s not prevented me from doing the challenge so far. 

One of the questions has been answered for sure. Is it possible to burn 500 calories in less than 20 minutes? Yes, absolutely! I have achieved this within 15 days! If I can do it, then anyone can do it! My cardio is certainly been a neglected area of my fitness over the years, as I much prefer resistance training. So I know that anyone else in a similar boat can achieve this. I have had to use strategies such as:

  • Starting with Ta Ba Ta for 10 minutes, and then 10 minutes consistent pace
  • Starting with consistent pace for 10 minutes, then Ta Ba Ta 
  • Increasing/changing Ta Ba Ta sprint time (i.e. 40 seconds sprint, 20 seconds rest)
  • Warming up before doing the challenge (sometimes I have tried to do it without a warm up – something I have stopped doing and I do not advise. It doesn’t help at all. Always warm up)

 

I am doing this on top of my usual resistance training too, so I am most likely (most definitely) burning more than 500 calories a day. This challenge was not intended to replace your usual workouts, but to add to it. 

500 Day 16 result

500 Day 16 result

Do I believe this is sustainable? Certainly not every single day without a rest. But many athletes or serious competitors out there are training 5-6 times a day and are burning a lot of calories too. This differs in that you are working as hard as you possibly can at a consistent rate for 20+ minutes, which is a huge demand and stress on your body.

With each day I just find it hard to believe I can push myself any harder. But clearly I am getting stronger because from somewhere I am developing the strength to better each time. As long as I can maintain burning 25 calories or more each minute then I know I am on target to make 500 calories in 20 minutes. Here are my times so far:
 

 

 

 

Day | Time

1     00:28:29

2     00:24:58

3     00:24:13

4     00:21:02

5     00:21:13

6     00:21:29

7     00:21:12

8     00:21:35

9     00:20:56

10   00:20:53

11   00:20:30

12   00:21:31

13   00:20:49

14   00:21:49  <— felt really ill here!

15   00:21:44

16   00:19:55

17   00:19:49


Day 14 and Day 15 I really had nothing to give! But the main thing here that I am absolutely loving is that I have a daily target which I can set for myself, which I can work hard it, and which I can see is making my training far more effective. Whatever you are currently training for, I highly recommend setting targets, work hard to achieve new PB’s (personal bests), record your results (very important), and especially if you’re looking to lose weight or change your appearance (i.e. going for 6 pack abs) then do record your progress by taking pictures! Keep a daily record of your progress – this has been the one thing that has kept me going more than everything else.

More updates to follow soon!