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That pain in your arm or hand could be coming from somewhere else.  Read Mike O’Hara’s article, Changing Locations to find out more.  Jeff Tirrell gives nutrition tips and Mike discusses the benefits of using an agility ladder.

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8 Reasons Why You’re Sore–#8–Deloading

One of the most common complaints I get from new trainees (most often these come from middle aged men who are just now getting back into strength training) is that of being sore all of the time.  Many people associate muscular soreness with getting a good workout or getting results.  However, the research does not necessarily support this thought process.  Muscles tend to get sore anytime a new stimulus is introduced (new exercise, activity, etc), but this should typically subside within 2-3 weeks of starting the activity.  Anytime a new exercise is introduced, it is expected that some level of soreness will occur.  However, a good program will actually have an introduction phase where weight and volume are intentionally reduced in order to avoid excessive soreness, as this can negatively impact future workouts.  If you are chronically sore beyond the initial 2-3 weeks of starting a strength training program, there are eight areas that you may need to pay attention to.

Jeff Tirrell, CSCS, CSFC, Pn1

#8–Deloading

Deloading is a term used to describe an intentional period of time (usually 1-2 weeks) where intensity and/or volume are reduced in training.  In some cases, no training at all is performed (though this is probably not optimal, unless you are injured).  In my experience, this is usually not an issue with the majority of clients.  Most people end up missing time at the gym due to illness, work, kid’s activities, vacation, etc.  If you happen to be somebody that is highly dedicated to your training and don’t ever miss any period longer than a week in the gym, then a scheduled deloading period may be needed.  I usually recommend reducing training volume by 40-60%, and intensity by 10-20%.  In practice for a one week deload, this would look something like this:

Normal Week                                                                                     Deload Week

45 total weekly training sets of all exercises                                      24 total weekly training sets

e.g. squats: 200lbs lifted                                                                     squats: 160-180lbs lifted

If you don’t ever miss time in the gym in a 12 month period, I would recommend the following deload schedule for people who train 3, 4, or 5 times per week.  As mentioned earlier, training more than 5 times per week is likely not feasible for most adults, and less than 3 doesn’t warrant a deload period.

3 days per week: deload for 1 week, 1 time each year

4 days per week: deload for 1 week, 2 times each year

5 days per week: deloa for 1 week, 3 times each year

 

8 Reasons Why You’re Sore–#7–Program Hopping

One of the most common complaints I get from new trainees (most often these come from middle aged men who are just now getting back into strength training) is that of being sore all of the time.  Many people associate muscular soreness with getting a good workout or getting results.  However, the research does not necessarily support this thought process.  Muscles tend to get sore anytime a new stimulus is introduced (new exercise, activity, etc), but this should typically subside within 2-3 weeks of starting the activity.  Anytime a new exercise is introduced, it is expected that some level of soreness will occur.  However, a good program will actually have an introduction phase where weight and volume are intentionally reduced in order to avoid excessive soreness, as this can negatively impact future workouts.  If you are chronically sore beyond the initial 2-3 weeks of starting a strength training program, there are eight areas that you may need to pay attention to.

Jeff Tirrell, CSCS, CSFC, Pn1

#7-Program Hopping

As stated initially, any new exercise or activity added to a program will produce a novel stimulus that will almost always lead to some level of soreness.  Many individuals change their workout every day and never give themselves a chance to adapt.  Many people enjoy the feeling of being sore as they associate that with progress.  However, when you look at research, most of the gains in lean body mass actually occur 2-4 weeks into training after the majority of initial soreness has subsided.  It should be remembered that strength training is a skill.  It must be practiced.  It is recommended that the majority of your exercise selection remain basically the same for at least 3 weeks.  Workouts can be varied by the number of sets, reps, weight lifted, or time to completion.  After 3-12 weeks with a given exercise, you can switch it out if you are bored or no longer able to progress the aforementioned variables.

8 Reasons Why You’re Sore–#6–Training Frequency

One of the most common complaints I get from new trainees (most often these come from middle aged men who are just now getting back into strength training) is that of being sore all of the time.  Many people associate muscular soreness with getting a good workout or getting results.  However, the research does not necessarily support this thought process.  Muscles tend to get sore anytime a new stimulus is introduced (new exercise, activity, etc), but this should typically subside within 2-3 weeks of starting the activity.  Anytime a new exercise is introduced, it is expected that some level of soreness will occur.  However, a good program will actually have an introduction phase where weight and volume are intentionally reduced in order to avoid excessive soreness, as this can negatively impact future workouts.  If you are chronically sore beyond the initial 2-3 weeks of starting a strength training program, there are eight areas that you may need to pay attention to.

Jeff Tirrell, CSCS, CSFC, Pn1

#6-Training Frequency

The cold hard truth is that when we are younger, we recover quicker.  I remember when I first started training in 1998 (8th grade), I would train 6 days per week for 90-120 minutes.  I got bigger, stronger, and rarely felt overtrained.  There was a time in the summer my junior and senior year where I would train 6 days per week, and on 3 of those days. I would actually lift 2 separate times accounting for roughly 12 hours of training each week.  Even at this time, I still made great progress.  It wasn’t until my sophomore year of college that my 6 day per week plan was just more than my body could keep up with.  I scaled things back to 5x/week and did just fine again.  Once I started having kids and sleep got limited, the stress of providing for a family became real and I had to scale back to 4 days per week.  I find that most adult clients over the age of 40 can only tolerate 3-4 days per week.  There’s nothing that says you can’t train back to back days.  However, if you are always sore, and don’t feel that you’ve recovered, you may need to give yourself some extra days for recovery.

 

Wonderful Wendy

Please Watch the TED Talk by Dr. Wendy Suzuki

The incredible impact exercise has on your neural and hormonal systems are the biggest reasons to stay consistent with a program of fitness.  More of your brain’s real estate is devoted to movement than math, reading, or texting.  Exercise is unmatched at creating the essential neurochemicals that help us make good decisions and maintain emotional wellness.  For more information on the impact a program of exercise has on brain health watch the *TED talk given by Dr. Wendy Suzuki.

Dr. Suzuki is a neuroscientist researcher at NYU.  In her talk, she discusses how exercise helps build up the areas of our brain responsible for memory and cognition.  She discusses how consistent physical training replenishes brain chemistry, improves mood, and helps us think clearly.  If, after you watch the TED talk you want more information, read her book, Healthy Brain, Happy Life.

We are learning that neurochemicals have a profound impact on family and work place interactions.  Leadership guru Simon Sinek talks about how endorphins, dopamine, serotonin, and oxytocin all play a role in workplace and family happiness.  If you are a decision maker or leader for your family or teammates, you owe them a devotion to the brain enhancing powers of exercise.

Consistent exercise builds more neural connections, immunizes us from depression, and greatly reduces pain.  Physical therapy patients and fitness clients frequently say the most beneficial aspects of a renewed devotion to exercise is the improvement in their mood.  Hundreds of studies have demonstrated the positive effects exercise has on brain chemistry.  All of the happiness promoting and pain suppressing molecules are boosted with exercise.  Levels of endorphins, serotonin and BDNF- Miracle Gro for your neurons, all increase with exercise.  Some of the most revealing research on pain science demonstrates that “pain circuitry” is repaired with exercise.

To build the biggest and baddest hippocampus in the gym, look to the next email.  Take the time and watch the TED talk by Dr. Suzuki.

*TED, The Brain-Changing Benefits of Exercise. Dr. Wendy Suzuki.

Michael S. O’Hara, PT, OCS, CSCS

View the Ted talk: https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise

 

8 Reasons Why You’re Sore–#5 Training Volume

One of the most common complaints I get from new trainees (most often these come from middle aged men who are just now getting back into strength training) is that of being sore all of the time.  Many people associate muscular soreness with getting a good workout or getting results.  However, the research does not necessarily support this thought process.  Muscles tend to get sore anytime a new stimulus is introduced (new exercise, activity, etc), but this should typically subside within 2-3 weeks of starting the activity.  Anytime a new exercise is introduced, it is expected that some level of soreness will occur.  However, a good program will actually have an introduction phase where weight and volume are intentionally reduced in order to avoid excessive soreness, as this can negatively impact future workouts.  If you are chronically sore beyond the initial 2-3 weeks of starting a strength training program, there are eight areas that you may need to pay attention to.

Jeff Tirrell, CSCS, CSFC, Pn1

#5-Training Volume

When referring to training volume, we are typically talking about one of two things.  Total number of sets performed in a given session, week, or month is one way to look to volume.  Another way to look at volume is as volume load.  Volume load is calculated as weight lifted x sets x reps.  So, if you lifted 100 pounds for 3 sets of 10 reps, your volume would be 3 sets, but your volume load would be 3000lbs (100 x 3 x 10).  Simply looking at volume (total sets performed) is a better way to compare different individual’s workloads.  Volume load is very relative depending on an individual’s training background, strength, etc.  If training volume gets too high, then you may be outworking what your body is capable of recovering from.  I find that most adult clients over the age of 40 struggle to handle more than 24 total sets in a single session or more than 72 sets in a given week.  There are some who can handle more than this, and some who struggle to recover from volumes half of this.  When increasing volume, it can be helpful to look at volume load for an individual and try not to increase by more than 5-10% in a given week.

Stay independent longer by increasing your stair climbing capacity.  Mike O’Hara shows you how in his article, “Keep Climbing”.  Mike also discusses standing desks and the many benefits of standing while working.  Jeff Tirrell explains the effect of exercise on appetite.

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8 Reasons Why You’re Sore–#4 Carbohydrates

One of the most common complaints I get from new trainees (most often these come from middle aged men who are just now getting back into strength training) is that of being sore all of the time.  Many people associate muscular soreness with getting a good workout or getting results.  However, the research does not necessarily support this thought process.  Muscles tend to get sore anytime a new stimulus is introduced (new exercise, activity, etc), but this should typically subside within 2-3 weeks of starting the activity.  Anytime a new exercise is introduced, it is expected that some level of soreness will occur.  However, a good program will actually have an introduction phase where weight and volume are intentionally reduced in order to avoid excessive soreness, as this can negatively impact future workouts.  If you are chronically sore beyond the initial 2-3 weeks of starting a strength training program, there are eight areas that you may need to pay attention to.

Jeff Tirrell, CSCS, CSFC, Pn1

#4–Carbohydrates

Carbohydrates are the primary nutrients that drive insulin secretion.  Insulin is an anabolic hormone that drives protein and fat into cells where these nutrients are used to repair tissue.  Though there are other pathways that do allow protein and fat to make their way into the cell, they are not as quick or efficient.  Carbohydrates are also stored as glycogen in the muscles, which is the body’s preferred fuel source at higher intensity exercise levels.  Carbohydrate levels can vary greatly depending on activity levels, goals, and training frequency.  Most people will operate best on a minimum carbohydrate intake of 100 grams per day.  Ideally, these are coming primarily from fruits, vegetables, potatoes, rice, beans, and whole grains.

8 Reasons Why You’re Sore–#3 Protein

One of the most common complaints I get from new trainees (most often these come from middle aged men who are just now getting back into strength training) is that of being sore all of the time.  Many people associate muscular soreness with getting a good workout or getting results.  However, the research does not necessarily support this thought process.  Muscles tend to get sore anytime a new stimulus is introduced (new exercise, activity, etc), but this should typically subside within 2-3 weeks of starting the activity.  Anytime a new exercise is introduced, it is expected that some level of soreness will occur.  However, a good program will actually have an introduction phase where weight and volume are intentionally reduced in order to avoid excessive soreness, as this can negatively impact future workouts.  If you are chronically sore beyond the initial 2-3 weeks of starting a strength training program, there are eight areas that you may need to pay attention to.

Jeff Tirrell, CSCS, CSFC, Pn1

#3–Protein

Protein is responsible for making up at least part of every structure in all humans.  It is responsible for the repair of muscles, tendons, ligaments, and organs.  Protein is most commonly found in animal products such as meats, eggs, and dairy.  Despite popular belief, vegetarian dairy substitutes (such as almond milk) tend to be a poor source of protein.  Soy and pea along with a variety of vegetable-based protein powders are the best bet for vegans to increase protein intake.  For optimal recovery, protein intakes should range from 0.62 grams per pound of bodyweight up to 1 gram per pound of body weight.  For very lean individuals who are very active or trying to lose body fat, amounts may need to be even higher.  Protein intakes of up to 2 grams per pound of bodyweight have been studied and found to be safe in healthy individuals.

8 Reasons Why You’re Sore–#2 Hydration

One of the most common complaints I get from new trainees (most often these come from middle aged men who are just now getting back into strength training) is that of being sore all of the time.  Many people associate muscular soreness with getting a good workout or getting results.  However, the research does not necessarily support this thought process.  Muscles tend to get sore anytime a new stimulus is introduced (new exercise, activity, etc), but this should typically subside within 2-3 weeks of starting the activity.  Anytime a new exercise is introduced, it is expected that some level of soreness will occur.  However, a good program will actually have an introduction phase where weight and volume are intentionally reduced in order to avoid excessive soreness, as this can negatively impact future workouts.  If you are chronically sore beyond the initial 2-3 weeks of starting a strength training program, there are eight areas that you may need to pay attention to.

Jeff Tirrell, CSCS, CSFC, Pn1

#2–Hydration

Hydration or water intake is probably one of the easiest ways to improve health, recovery, and performance.  For most people in the general population, we want to focus on calorie free fluid with minimum caffeine (this means water).  Water acts as a solvent, transporter, catalyst, lubricant, temperature regulator, mineral source, and assists in anabolic processes.  Water helps bring nutrients to cells and removes waste.  It is used in the production of proteins and glycogen, helps facilitate and speed up many chemical reactions (many wouldn’t occur without it.  It also lubricates joints and acts as a shock absorber for our eyes and the spine.  Water intake should range from 1 Liter per 1000 calories consumed (need to know your caloric consumption) up to ½ ounce per pound of bodyweight.  In very hot or humid conditions or when activity is very high, larger amounts may be needed.

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