Why Your Workouts Aren't Working: The Case for Progressive Overload

Progressive overload is a fundamental principle in strength training and fitness that involves gradually increasing the demands placed on your muscles to stimulate growth and adaptation. Without this essential concept, many individuals find themselves stuck in a plateau, performing the same exercises with the same volume and load, and wondering why they’re not seeing results. In this blog post, we'll delve into the importance of progressive overload, the ideal length of a training block, the concept of rate of perceived exertion (RPE), and why you need to push yourself to make progress.

What is Progressive Overload?

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Progressive overload refers to the gradual increase of stress placed upon the body during exercise training. This can be achieved by:

- Increasing the weight lifted

- Increasing the number of repetitions or sets

- Reducing rest periods between sets

- Enhancing the complexity or difficulty of exercises

By continually challenging your muscles and body systems, you encourage them to adapt and grow stronger.

Why Repeating the Same Exercises Isn’t Effective

Performing the same exercises with the same volume and load over extended periods does not provide the necessary stimulus for muscle growth and strength gains. Here’s why:

- Lack of Stimulus: Muscles adapt to the workload you give them. Without increasing the challenge, muscles have no reason to grow or get stronger.

- Plateau: Repeating the same routine leads to a plateau where progress stalls because the body is no longer challenged.

- Boredom and Motivation: Sticking to the same routine can lead to boredom, decreasing motivation and adherence to your training program.

Ideal Length of a Training Block

A training block typically lasts between 4 to 8 weeks. This timeframe allows sufficient time for adaptation to occur without causing overtraining or staleness. After a training block, a deloading phase or a change in the training program can help reset the body and mind, preparing you for the next cycle of progressive overload.

Understanding Rate of Perceived Exertion (RPE)

RPE is a scale that measures the intensity of your exercise based on how hard you feel you are working. The scale typically ranges from 1 to 10, with 1 being very light activity and 10 being maximum effort. Here’s how to use it effectively:

- 6-7 RPE: Moderate effort, sustainable for longer periods.

- 8-9 RPE: Hard effort, challenging but doable for shorter periods.

- 10 RPE: Maximum effort, only sustainable for brief bursts.

For optimal progress, you should generally aim to train in the 7-9 RPE range. This ensures that you are pushing your limits enough to stimulate growth and adaptation without overreaching and risking injury.

A Common Question: "Can't I Just Do More Reps?"

A common question we get from clients is, "Well, can't I just do more reps?" The issue is that often these clients are using very light weights (5-20 lbs) and doing 20+ reps. Sure, you can do that IF you are working within the correct RPE – it needs to be challenging enough. The other point is that you are likely just wasting time and going through the motions, which is why we recommend using higher loads.

Strength Endurance vs. Max Strength

Understanding the difference between strength endurance and max strength is crucial for setting the right goals and expectations:

- Strength Endurance: This refers to the ability to perform many repetitions of an exercise without fatiguing. Training for endurance typically involves higher reps (15-20+ reps) with lighter weights. This is beneficial for activities that require prolonged muscle activity but is less effective for building significant muscle mass or max strength.

- Max Strength: This is the maximum amount of force that a muscle can generate in a single effort. Training for max strength involves lower reps (1-5 reps) with very heavy weights. This type of training is highly effective for increasing muscle strength and size.

Ideal Rep Range and Intensity for Building Muscle Mass

For building muscle mass (hypertrophy) and increasing strength, the ideal rep range is typically 6-12 reps per set with a weight that is challenging enough to bring you close to failure by the end of each set (RPE 7-9). This rep range strikes a balance between lifting heavy enough weights to stimulate muscle growth and performing enough repetitions to maximize muscle fiber engagement.

Benefits of Progressive Overload

1. Increased Muscle Strength: By progressively increasing the weight or resistance, muscles grow stronger to handle the new demands.

2. Enhanced Muscle Hypertrophy: Progressive overload stimulates muscle growth by causing microtears in muscle fibers, which then repair and grow back stronger and larger.

3. Improved Endurance: Gradually increasing the volume of exercise improves cardiovascular and muscular endurance.

4. Greater Motivation and Adherence: Seeing progress and overcoming new challenges can boost motivation and commitment to your fitness journey.

5. Reduced Risk of Injury: Properly implemented progressive overload helps build resilient muscles and joints, reducing the likelihood of injury.

Conclusion

Sticking to the same exercises with the same load and volume will not bring the results you’re aiming for. Progressive overload is crucial for continued growth, strength, and overall fitness improvement. By understanding and implementing progressive overload, setting appropriate training blocks, and monitoring your RPE, you can break through plateaus and achieve your fitness goals. Challenge yourself, embrace the process, and watch your body transform.

Remember, the key to making progress is consistent, incremental challenges that push your limits and encourage your body to adapt. If you’re unsure how to incorporate progressive overload into your routine, consider consulting a qualified coach who can create a customized program tailored to your needs and goals.

Understanding High Blood Pressure and the Role of Exercise

What is High Blood Pressure?

High blood pressure, or hypertension, occurs when the force of blood against the artery walls is consistently too high. Blood pressure is measured in millimeters of mercury (mm Hg) and is given as two numbers:

Systolic Pressure: The top number, representing the pressure in the arteries when the heart beats.

Diastolic Pressure: The bottom number, indicating the pressure in the arteries when the heart is at rest between beats.

A normal blood pressure reading is typically around 120/80 mm Hg. Hypertension is diagnosed when blood pressure readings consistently exceed 130/80 mm Hg.

How Exercise Can Help Improve High Blood Pressure

Regular physical activity is one of the most effective lifestyle changes to help control high blood pressure. Here's how exercise benefits individuals with hypertension:

1. Strengthens the Heart: Regular exercise helps the heart become stronger and more efficient at pumping blood, reducing the force on the arteries.

2. Reduces Arterial Stiffness: Physical activity helps maintain or increase the elasticity of blood vessels, improving blood flow.

3. Helps Maintain a Healthy Weight: Exercise contributes to weight loss or maintenance, which can significantly reduce blood pressure.

4. Reduces Stress: Physical activity can lower stress levels, which is beneficial since stress can contribute to higher blood pressure.

5. Improves Blood Sugar Control: Regular exercise helps regulate blood sugar levels, reducing the risk of diabetes, which is a risk factor for hypertension.

Recommended Types of Exercise

For those with high blood pressure, the following types of exercise are generally recommended:

Aerobic Exercises: Such as walking, jogging, cycling, or swimming, performed for at least 150 minutes per week.

Strength Training: In moderation, focusing on major muscle groups at least two days per week.

Flexibility and Balance Exercises: Such as yoga or Pilates, to enhance overall fitness and reduce stress.

Contraindications and Precautions

While exercise is beneficial, there are some important considerations and precautions for working with clients who have high blood pressure:

1. Consultation with Healthcare Provider: Clients should have approval from their healthcare provider before starting a new exercise program.

2. Avoid High-Intensity Exercises: High-intensity or heavy lifting exercises can cause a sudden spike in blood pressure. Clients should start with moderate-intensity activities.

3. Monitor Blood Pressure: Regular monitoring of blood pressure before, during, and after exercise is crucial to ensure safety.

4. Stay Hydrated: Dehydration can increase blood pressure, so clients should drink plenty of water.

5. Gradual Warm-Up and Cool-Down: Proper warm-up and cool-down periods can help prevent sudden changes in blood pressure.

6. Breathing Techniques: Clients should avoid holding their breath during exercises (known as the Valsalva maneuver) as it can cause dangerous increases in blood pressure.

7. Stop if Symptoms Occur: Clients should stop exercising immediately if they experience dizziness, chest pain, or unusual shortness of breath, and seek medical attention.

By understanding these guidelines and working closely with healthcare providers, coaches can help clients with high blood pressure safely improve their health through exercise. To work with a qualified Avos Strength coach, contact us today to see how we can help guide you to a healthier life.

Uncovering the Hidden Cause of Scapular Winging: A Comprehensive Approach

Have you ever noticed your shoulder blade sticking out awkwardly? This is called scapular winging. You might have been told that it’s due to a problem with your serratus anterior and that reaching or punching exercises are the key to fixing it.

However, there’s more to the story. Most advice on scapular winging overlooks a critical element that can make all the difference.

The Overlooked Role of the Scapulothoracic Joint

While much attention is given to the muscles surrounding the scapula, the ribcage, which acts as their stage, is often ignored. The scapula is concave, needing a convex surface to move smoothly. This surface is provided by the ribcage.

But what happens when there are restrictions in the ribcage? The ribcage might position itself forward in relation to the scapula, creating the appearance of scapular winging. This isn’t a problem with the scapula itself; rather, the shoulder blade lacks a stable platform to move upon.

The Rotator Cuff’s Dual Function

Commonly, the rotator cuff is thought to solely influence the shoulder joint. Yet, these muscles also play a significant role in moving the scapula. The posterior rotator cuff muscles, specifically the infraspinatus and teres minor, facilitate internal rotation of the scapula. This movement can make the inner border of the scapula lift away from the ribcage, mimicking scapular winging.

When there is insufficient space between the scapula and the thorax, these muscles are forced to multitask, acting on both the humerus and the scapula.

Understanding Ribcage Expansion

The relationship between the thorax and scapula is well-documented. Poor posture, which often limits ribcage expansion, can greatly reduce shoulder mobility. When the ribcage doesn't expand adequately, it restricts scapular movement and places additional stress on the humerus. Therefore, enhancing ribcage expansion is crucial to improving overall shoulder function including scapular winging.

Step by Step Process to Help Improve Ribcage Expansion

To effectively address scapular winging, we must enhance ribcage dynamics through a specific sequence of exercises:

1. Increase Front-to-Back Thoracic Shape (Anterior and Posterior Expansion)

2. Fill the Gap Between the Ribs and Shoulder Blade (Upper Back Expansion)

3. Retrain Scapular Gliding (Chest Expansion and Glenohumeral Mechanics)

Step 1: Front-to-Back Expansion

Enhancing the front-to-back dimension of the ribcage can be achieved through a side-lying position with a foam roller:

Setup: Position a foam roller at the middle third of your ribcage, approximately at chest height. Use a pillow for comfort if necessary to support your head.

Position: Lie on your side with your knees stacked.

Action: Roll forward and slightly sidebend over the foam roller, you can reach forward as shown in the video or reach your top arm toward the ceiling while looking at your hand. You can even hold a dumbbell or kettlebell in an arm bar position while on the roller.

Breathing: Inhale silently through your nose. On the exhale, relax into the foam roller.

Reps: Perform 2-3 sets of five breaths, twice daily for 2-4 weeks

Step 2: Upper Back Expansion

Next, we aim to create space between the ribs and the shoulder blade by driving upper-back expansion: (Rolling drills are great for achieving this)

Setup: Set up depends on the variation, for the first variation, sit on the floor with both feet in front of you.

Position: Hold onto your legs by grabbing behind your knees, keeping your eyes forward.

Action: Inhale and roll backward, then exhale and roll forward, keep a nice rhythmic tempo.

Reps: Do 3 sets of 8-12 rolls (per side), a few times daily for 2-4 weeks.

Step 3: Chest Expansion

To facilitate proper scapular movement, we need to expand the front of the chest. The "pump handle" action of the ribcage can be stimulated using a downward dog position:

Setup: Begin on your hands and knees with hands below shoulders and knees below hips.

Contact Points: Focus on the pisiform (small wrist bone) and the base of the index finger.

Action: Exhale and lift your hips upward while keeping weight on your hand points and looking toward your feet.

Breathing: Inhale silently through your nose. On the exhale, press more heavily through the hand points.

Note: unlike the video you can also pause and breathe in the top position.

Reps: Perform 2-3 sets of five breaths breathing in the hips up position, then do 6-12 reps of the bear to down dog. Perform twice daily for 2-4 weeks.

Conclusion

Scapular winging is not solely a scapular issue. It's a complex interaction between the scapula and the ribcage. Addressing ribcage expansion can provide a stable base for the scapula to glide efficiently, reducing undue stress on the rotator cuff muscles.

By focusing on improving the dynamics of your ribcage, you can create a better environment for your shoulder blade, leading to enhanced mobility and reduced discomfort. Remember, a well-supported scapula is key to healthy shoulder function.

Elevate Your Fitness Journey: The Impact of Private Training Sessions

Embarking on a fitness journey can be both exciting and daunting. Whether you're aiming to shed a few pounds, gain muscle, or simply improve your overall health, having the right guidance and support can make all the difference. While group fitness classes and DIY workout routines have their merits, there's something uniquely transformative about working with a private trainer.

In this post, we'll delve into the unparalleled benefits of one-on-one training sessions and how they can elevate your fitness journey to new heights.

Personalized Attention

One of the most significant advantages of private training is the undivided attention you receive from your trainer. Unlike crowded gym classes where the instructor's focus is divided among multiple participants, private sessions are tailored exclusively to your goals, fitness level, and limitations. Your trainer can design a personalized workout regimen that targets your specific needs, ensuring maximum effectiveness and safety.

Accountability and Motivation

Staying motivated is often a struggle for many individuals on their fitness journey. With private training, you have a dedicated accountability partner by your side every step of the way. Your trainer not only holds you accountable for showing up to your sessions but also motivates and encourages you to push past your limits and stay committed to your goals. This level of support can be invaluable, especially during those moments when self-doubt creeps in.

Form Correction and Injury Prevention

Proper form is crucial for achieving optimal results while minimizing the risk of injury. Unfortunately, many people perform exercises incorrectly, unknowingly putting themselves at risk. A private trainer provides expert guidance on proper technique, ensuring that you perform each exercise safely and effectively. They can also identify any imbalances or weaknesses in your movement patterns and prescribe corrective exercises to address them, reducing the likelihood of injury.

Goal Setting and Progress Tracking

Setting realistic and achievable goals is essential for staying on track and measuring progress. Your private trainer will work with you to establish clear objectives based on your aspirations and timeline. They will then develop a strategic plan to help you reach those goals, adjusting it as needed along the way. By regularly tracking your progress and celebrating your accomplishments, you'll stay motivated and inspired to continue pushing forward.

Flexibility and Convenience

Life can be hectic, and finding time to prioritize fitness can be challenging. Private training offers the flexibility to schedule sessions at times that are convenient for you, whether it's early mornings, evenings, or weekends. Additionally, many trainers offer the option of training either in-person or virtually, providing even greater flexibility to accommodate your busy lifestyle.

Embarking on a fitness journey is a significant investment in your health and well-being. While there are countless paths you can take to achieve your goals, private training stands out as a highly effective and personalized approach. With the guidance, support, and expertise of a private trainer, you can unlock your full potential and transform your fitness journey into a rewarding and empowering experience.

Ready to take your fitness to the next level? Click here to book a 15min onboarding call or learn more about our private training services and start your journey towards a healthier, stronger you.

We Don’t Use These Gym Cues Anymore—Here’s Why!

In the world of fitness, certain cues and phrases have become ingrained in our minds over time. They've been passed down from coach to coach, from gym to gym, becoming gospel for many. But what if I told you that some of these cues might not be as effective as we once thought?

At Avos Strength, we've started to challenge the old ways of thinking when it comes to coaching movements and exercises. We believe that questioning these common cues is essential for helping our clients achieve optimal performance and prevent injury.

Let's take a closer look at some of these cues and why we've started to reconsider them:

1. "Squeeze the glutes." While this cue is meant to activate the glutes, it can often lead to pelvic dumping and improper alignment. Instead, we encourage our clients to focus on pushing through the medial arch of the foot, which helps engage the glutes while maintaining proper pelvic position.

2. "Squeeze your shoulder blades together." This cue, commonly used during back exercises like rows, can create unnecessary compression between the T5-7 area of the spine. Instead, we cue our clients to lead with the elbow, which promotes optimal glenohumeral rhythm (shoulder blade movement) and reduces the risk of over-compression in the upper back.

3. "Squeeze/brace your abs." While activating the core is important for stability, simply squeezing/bracing down on the abs can lead to an over-reliance on the rectus abdominis and neglect other core muscles. Instead, we teach our clients to brace the core by maintaining a neutral pelvis and using a full exhale to engage the deep core muscles, such as the transverse abdominis and obliques.

By questioning these common cues and adopting a more nuanced approach to coaching, we've seen incredible results with our clients. They move more efficiently, reduce their risk of injury, and achieve their fitness goals more effectively.

So, if you've been told these cues in the past or are currently using them as a coach, we encourage you to ask yourself why. Is there a better way to cue the movement? Is there a more effective way to help your clients achieve their goals? By challenging old paradigms and embracing new perspectives, we can continue to evolve and improve the fitness industry for the benefit of both coaches and clients alike.

Strengthening Bonds and Bodies: The Power of Corporate Group Training for Team Building

In today's fast-paced corporate world, where deadlines loom large and stress levels soar, fostering a sense of camaraderie and teamwork among employees is crucial for success. As companies strive to enhance productivity and employee satisfaction, innovative approaches to team building are gaining traction. One such approach that has been gaining popularity is corporate group training, where colleagues come together to sweat it out and strengthen not only their bodies but also their bonds.

Fitness has long been recognized for its ability to improve physical health and well-being. However, its impact extends far beyond the confines of the gym. When incorporated into a corporate setting, group training sessions offer a unique opportunity for employees to connect, collaborate, and communicate outside the usual office environment. Here's how corporate group training contributes to team building:

1. Shared Goals and Achievements: In a group training session, employees work towards a common goal – whether it's completing a challenging workout, achieving a personal best, or simply pushing through mental barriers. Sharing these experiences creates a sense of unity and fosters a team spirit where everyone celebrates each other's successes.

2. Breaking Down Hierarchies: In the gym, titles and job descriptions take a back seat to sweat and effort. Group training sessions provide a level playing field where employees of all levels can interact on a more personal level. This helps break down hierarchical barriers, fostering open communication and collaboration across departments and teams.

3. Building Trust and Support: Group workouts often involve partner exercises or team challenges that require trust and cooperation. When colleagues rely on each other to complete a workout or reach a fitness goal, bonds of trust are strengthened. This trust transcends the gym and carries over into the workplace, where colleagues feel more supported and connected to one another.

4. Stress Reduction and Improved Morale: Exercise is a proven stress reliever, releasing endorphins that boost mood and energy levels. By incorporating regular group training sessions into the workweek, companies can help employees manage stress more effectively, leading to improved morale and a more positive work environment.

5. Healthy Competition: While teamwork is essential, a bit of friendly competition can also be beneficial. Group training sessions often incorporate elements of friendly competition, such as team challenges or friendly races. This healthy competition encourages employees to push themselves further while also fostering a sense of camaraderie and sportsmanship.

6. Promoting Work-Life Balance: Encouraging employees to prioritize their health and fitness sends a powerful message about the company's commitment to employee well-being. By providing opportunities for group training during work hours or offering fitness incentives, companies demonstrate their support for maintaining a healthy work-life balance.

7. Enhanced Communication Skills: Effective communication is essential for successful teamwork. Group training sessions provide a non-traditional setting for colleagues to interact, communicate, and problem-solve together. Whether it's coordinating movements during a group exercise or offering encouragement to a struggling teammate, employees have the opportunity to hone their communication skills in a supportive environment.

In conclusion, corporate group training offers far more than just physical benefits – it's a powerful tool for fostering teamwork, building relationships, and creating a positive work culture. By investing in the health and well-being of their employees through group fitness initiatives, companies can reap the rewards of a stronger, more cohesive team ready to tackle any challenge that comes their way. So, let's lace up our sneakers, break a sweat, and build stronger teams, one workout at a time.