This is a common question that our trainers get asked.  The answer:  it depends.  At CF360, we believe in shaking it up.  Simply doing the same number of sets, reps and weight will most definitely get you just about the same results (and for all of us, that is just a plain waste of time).  It is important to adjust all of the acute training variables in a progressive nature.  These variables include:  sets, reps, rest time, duration and exercise selection.  There are different ways to progress from training session to training session.

One popular progression is a set progression.  A trainee may perform 2 sets of a given exercise one week within a specified rep range.  The next week, the trainee may be expected to perform 3 sets within the same rep range as the week before.  Typically, CF360 trainers that are using a set progression will progress trainees up to 5 sets of a given exercise.  When five sets are reached, CF360 trainers will employ other forms of progression schemes to keep the trainee getting results.

Another type of progression is a rep progression scheme.  A trainee may perform 10 reps per set of a given exercise one week and the next week, the trainee may be expected to perform 11 reps.  Our trainers typically progress our trainees all the way up to 15 reps per set before moving on to a different progression scheme.  In some instances, trainees will go as high as 25 reps for a given exercise.

One thing to be careful of is combining progression schemes.  It can be very effective, but it takes some experience to avoid overtraining.  One simply cannot keep adding volume to infinity.  For example, it is nearly impossible to continue to add sets, reps and weight to a given exercise at the same time from week to week as a trainee’s macro and micro training cycles progress.  This combining of progression schemes can be applied for a very short period, but will often lead to too much volume, overtraining, potential injury and lack of enthusiasm for the gym.

Keep it fresh and keep your body guessing!  Use the various progression schemes to keep your workouts interesting.  It is important to systematically change up exercises, but stick to the basics.  Stick to free weights and body weight exercises.  These exercises have been proven through the test of time to be the most effective in achieving a trainee’s desired results, whatever they may be.

Happy Training!

Periodization is commonly used in the training world to train trainees from the novice to the advanced bodybuilder.  Periodization is a systematic way to divide workouts and training into several discrete parts.  Periodization focuses on different abilities/goals during different segments in the training macro, meso and micro cycles.  For example, part of the training cycle may be dedicated toward strength, another toward power, another toward muscular endurance and another toward hypertrophy.  It is the precise planning of periodization that helps trainees progress systematically toward their goals.  Further, periodization builds in active recovery and rest times that allows trainees to take an active psychological and physiological break from the stresses of high intensity training.  Periodization gives your workouts meaning.  Random and meaningless successive workouts have been shown to not only stall results, but push people to quit exercise all together because there is no progression toward achievement.  We all need to shoot for something to stay motivated and see progress toward that goal in order to keep our “head in the game”.  Goals are the ultimate driver that keep us going day after day.

There are various types of periodization:  linear periodization, undulating periodization, conjugate periodization and a mixture of the foregoing.  We will cover conjugate periodization and undulating periodization in this article.

For everyday trainees and people pressed for time, there is no question that conjugate periodization is the most effective and efficient form of training.  Conjugate periodization is a method that trains two or more goals and abilities at once in a given training cycle.  For example, a trainee could train for power, endurance, strength, and hypertrophy all in the same training microcycle.  With CyberFit360, we take conjugate periodization to the next level by training all of the various muscle abilities in one training session.  Based on a trainee’s primary fitness goals, we skew each session’s allocation to the various muscle abilities accordingly.  For example, a trainee that wants to gain muscle mass will also have exercise combinations included that address power, strength and endurance, but the bulk of the workouts will be focused on gaining muscle mass.

Undulating periodization, otherwise, known as “wave-form” periodization is a close second to conjugate periodization in our book, our preferred exercise design methodology of choice.  This form of periodization doesn’t necessarily change exercise selection as often but does focus on changing primarily two acute training variables, reps and sets, very frequently.  For example, one may perform 4 sets of 6 for one exercise on a particular day, but the next time that exercise is performed, perform 3 sets of 20 reps.  This helps a trainee address the different training paradigms, such as, muscular endurance versus strength in a fresh, new and progressive way each time.  In select circumstances, we have used concepts from undulating periodization with our trainees and have seen great results.

Happy training!

The answer:  it depends.  There are articles/studies that support and don’t support the case for overhead presses.  There is one very important and key question when doing overhead presses:  Is there a good pain or bad pain?  If there is a bad pain, look to alternative exercises to target the deltoids, such as, front raises, lateral raises, upright rows, etc.  Although these exercises are certainly more assistance type exercises and don’t pack as much metabolic punch as a standing overhead press, they are still a great alternative to a trainee who has shoulder issues.

The standing barbell press is the single best exercise for the upper body hands down.  Leading up until the early 1970′s, the standing barbell press was the king of all upper body lifts and was in all weightlifting competitions.  However, due to bad form and excessive arching, it became nearly impossible for judges to judge the movement appropriately.  Therefore, the standing barbell press was removed from all weightlifting competitions.  The ultimate side effect was the demise of the overhead barbell press and the rise of popularity of the barbell bench press.  However, this has lead to more and more shoulder injuries as trainees have focused too much on development of the bench press, which has lead to muscular imbalance in the shoulder region.

Variations of the barbell overhead press include:  side press (one arm overhead press), jerk (olympic style pressing movement), the push press (uses legs to drive the weight overhead) and military press (heels touch together as one drives the weight overhead).  By far the most common type of overhead press and one that should be a staple in each healthy trainee is the standard overhead press.  The standard overhead press involves feet at shoulder width apart while a trainee drives the weight overhead.

The standard overhead press has many benefits.   The standard overhead press trains the core muscles (abs, transverse abdominis, obliques, lower back and spinal stabilizers), builds lean muscle mass (and no ladies, this doesn’t mean you get big and bulky), builds strength and is great for your shoulders.  Many trainees have muscle imbalances from too much bench pressing or flat pressing, which is a press that primarily focuses on the chest and anterior deltoid (i.e., the front of your shoulder).  The standard overhead press focuses on all three heads of the deltoid and helps prevent muscle imbalances in the shoulder region.

What are some of the key coaching cues of the standard overhead press?

• Grip Width – hands should be slightly wider than shoulder grip; grip the bar with your thumb with bar resting in your palm
• Feet Width – feet should be shoulder width apart
• Proud chest – puff that chest out as you inhale and blow out during the press
• Elbows in front of the bar then press up in a straight line
• Look straight ahead
• Squeeze the glute muscles and keep your core tight

So next time you step into the gym and want to work that upper body, don’t forget about the overhead press!

Happy Training!