Strength

Is it possible to increase strength/mass ratio without gaining excessive weight?

Building Strength without Weight Gain: It's Absolutely Possible!

Is it possible to increase strength mass ratio without excessively gaining weight. Yes, it is definitely possible to do this. It depends on how your strength program is structured whether you are more of a hypertrophy or mass gaining program or if you are on more of a strength program. I have trained hundreds of cyclists who want to get stronger but they do not want to put on mass. And I have tested people before and after 100 before and after, and we have been able to see some massive strength gains in the gym without an increase in body weight. So take a look at how your program is structured and choose the appropriate program for what your goals are.

Yes, it is possible to increase strength mass ratio without excessively gaining weight. This depends on the structure of your strength program.

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Yes, it is possible to increase the strength-to-mass ratio without gaining excessive weight. The key factor is how your strength program is structured. If you are following a hypertrophy or mass gaining program, it may lead to weight gain. However, if you focus on a strength program, it is possible to see significant strength gains without a substantial increase in body weight.

As an example, I have trained numerous cyclists who aimed to improve their strength without adding mass. Through before-and-after testing, we observed significant strength improvements in the gym without a corresponding increase in body weight.

To achieve your desired outcome, carefully evaluate how your program is structured and choose the appropriate program that aligns with your goals.

How often should you switch up weight lifting routines to avoid habituation?

Avoid weight lifting habituation: Switch routines every 6-10 weeks

Okay. Great question. Jonathan. So habituation the adaptation to a stimulus, right? So our stimulus is the the weight room or lifting weights. So how do we avoid the habituation? Habituation? Meaning you are not responding to that program anymore with the weight training program. What we're looking for is adaptation and Improvement, right? So you create a program, you stimuli as a stimulus and then you are looking for adaptation through all that program. And the result being an improvement in strength if that's what you're working on. So generally speaking, according to Scientific studies and also personal experience 6 to 10 weeks of following a program as little as two times a week in the gym, is appropriate stimulus to see improvements in, for example, strength and or power. So my recommendation is between six and ten weeks there. Have been some improvements with four-week programs as well, but See some long lasting changes in your, in your strength, not just neuromuscular, but also either muscle growth and or a significant Improvement in first production, looking at those numbers. Now, also, you need to look at, look at how board you are getting in your program. So if boredom creates stress and and Des enjoyment, let's call it. And before 10 weeks, then you might want to switch it up before ten weeks. So looking at how are you enjoying the program? And also creating enough time again that 6 to 10 weeks to see ants in your program. Thanks.

In order to see improvements in strength and power, one should follow a program two times a week for 6-10 weeks. Additionally, it is important to consider how bored you are with the program, as boredom can lead to decreased enjoyment and stress.

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To avoid habituation in weightlifting routines, it is generally recommended to follow a program for 6 to 10 weeks. This timeframe, even with just two gym sessions per week, provides an appropriate stimulus for adaptation and improvement in strength or power. Some studies have shown positive results with 4-week programs, but for longer-lasting changes in strength, muscle growth, or force production, the 6 to 10-week range is more effective.

However, it's important to consider your level of boredom or lack of enjoyment in the program. If you find yourself getting bored or losing motivation before the 10-week mark, it may be beneficial to switch up your routine earlier. It's crucial to strike a balance between giving the program enough time to see results and ensuring that you are enjoying the process.

Is it better to do cardio before weights or vice versa?

Cardio Before or After Weights: The Interference Effect and Optimal Strategies

Is it better to do cardio before weights or a tour or vice versa? So, first of all, there's actually something called the interference effect okay, where cardiovascular training actually interferes with my soft muscle hypertrophy or growth. So if you are an ass strength, athlete who wants to get big and gain muscle, you definitely want to leave between four and six hours before doing any cardio and strength work, okay? So that's the first thing, second thing, if you are a at endurance, Runner cyclist etc etc. You definitely want to do your cardio first, stay in the morning. Get that as your focus, get that intensity there. They some time to recover and then and then go then, do your weight, workout on the flip side, if you are a strength athlete. Of course, you want to do your weights first strength and hypertrophy athlete. Do your strength first with that four to six hours and then do cardio and and thirdly if you are a general in the general fitness goal is Going to depend on your lifestyle, your something, you yourself as a person. And and what, basically, what you'd like to do, so you can go in the gym. Do your cardio work first, and then that warms you up and get you pumped and primed for the Weight Workout. I like doing that a lot. Now, with my shortage of time, on the flip side, if you have the time to do it after your weight workout and you like doing it after your weight workout, then do it that way. The thing of it is to sometimes you can with weights you can deplete your your carbohydrates because it's more anaerobic. So, And if you do cardio after your weight session, you have better capabilities of Dipping into the fat storage system, a little bit more because your glucose is a little bit depleted. So, to maximize on, on fat loss, you would most likely do the cardio after your weights, but if you're to drain, dr. Ricciardi, want to rock your waist to do cardio, then then do it beforehand. So few different situations for what you're training for and what your goals are.

It depends on your goals and lifestyle; if you want to focus on strength, do weights first and leave 4-6 hours before doing cardio. If you are an endurance athlete, focus on cardio in the morning. For general fitness, it depends on what you prefer.

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When it comes to deciding whether to do cardio before weights or vice versa, there are a few factors to consider. Firstly, there's something called the interference effect, where cardiovascular training can interfere with muscle growth. If your goal is to gain muscle and size, it's recommended to leave a gap of four to six hours between cardio and strength workouts.

If you're an endurance athlete like a runner or cyclist, it's generally better to prioritize cardio and do it in the morning. This allows you to focus on intensity and give yourself time to recover before moving on to weight training.

On the other hand, if you're a strength athlete, it's advisable to prioritize your weight training and do it first, with that four to six-hour gap before engaging in cardio.

For those with general fitness goals, it depends on your lifestyle and personal preference. Some people prefer doing cardio first to warm up and get pumped for their weight workout. Others may choose to do cardio after their weight session, as weight training can deplete carbohydrates and allow for better fat utilization during cardio.

Ultimately, the decision should align with your specific training goals and preferences. Consider what you're training for and choose the approach that works best for you.

Why do you complement a circuit with exercises to failure?

Maximizing Muscle Growth: Complementing Circuits with Failure Exercises

Okay. Hey Laura. Thanks to the question. Why do you compliment a circle with exercises to failure? Well, you don't always complement exercises to failure. And in fact, failure, failure training is not always the best choice for increase improving strength gains. However, if you are looking for hypertrophy or muscle growth training to failure, quote-unquote failure does dig into the time under tension category and the time of Tension category is favorable for muscle growth. Now exercises to failure, if you choose the right weight or loading that you can perform between. Again, the research is variable, but between 2030 seconds to 70 seconds, that is kind of the range which you're looking. You don't want to live forever to failure. You looking for a range which has been proven in this scientific papers, as time under tension, but that appropriate time under tension time frames. So if you're looking for hypertrophy, this could be one method that you use to achieve this.

Exercises to failure are not always the best choice for increasing strength gains, but they can be beneficial for muscle growth. The research suggests that performing a set between 30-70 seconds is optimal for achieving time under tension, which is favorable for hypertrophy.

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Complementing a circuit with exercises to failure is not always necessary or recommended. Training to failure is not always the best approach for improving strength gains. However, if your goal is hypertrophy or muscle growth, training to failure can be beneficial as it increases time under tension, which is favorable for muscle growth.

When performing exercises to failure, it's important to choose the right weight or loading that allows you to perform within a specific time range. Research suggests that this range can vary between 20 to 30 seconds up to 70 seconds. It's crucial not to push yourself to failure indefinitely, but rather focus on achieving the appropriate time under tension for optimal results.

If your aim is hypertrophy, incorporating exercises to failure within the appropriate time under tension can be a method to consider.

Should you do plyos before or after lifting?

Maximize Plyometric Benefits: Do Them Before Lifting

Should you do players before or after lifting? Well, if you're doing Plyometrics, you looking at working on speed and or a door power, okay? So with those components, you're looking at a force, a force component strength, and also, and also speed up care of velocities. So if you're looking to maximize your plyometric session, it's it requires a huge musculoskeletal and also neural neural load in order in order to execute. Say for example, a really good box jump. So for that reason, you want to be as fresh as possible warmed up, of course, but as fresh as possible to maximize the force velocity curve and also to maximize your theater sessions. So for that reason, you generally want to do Plyometrics before your lift at the same time. You also might want to program it within your lift. Okay, so looking at post activation Jaecheon technique, if you're strong enough to be doing a, for example, a squat as a conditioning exercise, and then after us, small recovery, then you can use the activation of those muscle fibers during that strength, exercise, the squat to potentiate, a power exercise, like a box jump. So that's another method that you can use Plyometrics within within a lifting program, and that's a, that's a more of an advanced method, but it is a method that's used to Dance, your your plow metric benefit. Okay, so I hope that answer help. So, the in short Plyometrics before your lift, or if you're using it with within your lift, as a potentiation strength is a potentiation for power than within your within your program,

Plyometrics should be done before lifting to maximize the benefit of your plyometric session. However, an advanced method is to use post activation potentiation within your lifting program.

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When it comes to plyometrics and lifting, the general recommendation is to prioritize plyometrics before lifting. Plyometrics focus on speed and explosive power, which require a significant musculoskeletal and neural load to execute properly. To maximize the force-velocity curve and the effectiveness of your plyometric session, it's best to be as fresh as possible, while still properly warmed up.

However, there is also an advanced technique called post-activation potentiation (PAP) that can be used to incorporate plyometrics within a lifting program. This involves performing a strength exercise, such as squats, to activate the muscle fibers, followed by a short recovery period, and then using that activation to enhance the power exercise, like box jumps. This method is more advanced but can be beneficial for maximizing the benefits of plyometrics within a lifting program.

In summary, the general recommendation is to do plyometrics before lifting. However, if you're incorporating plyometrics within your lifting program using PAP, you can perform them within your lift to potentiate power exercises.

When do you recommend a high schooler starts lifting?

Start Strength Training in High School: Guidelines from National Association. Age 6 for Fundamentals, Maturity & Coaching Key.

When do you suggest a high schooler start strength training. I've put out here, a picture of the guidelines put forth by the national strength, and conditioning Association as their position statement on Children and Youth weightlifting. As you can see, from the table, you can actually start doing some fundamental weightlifting skills and patterns as early as the age of six. So by the time an athlete gets too high, High school. They are they are ready to be in the gym weight. Lifting at any time, having said that, what affects the person's ability to weight lift is their maturity level and their ability to follow instructions and also the appropriate supervision and qualified coaching to lead. These high school athletes through a safe strength, training program. So, as early as six years old, you can start Going on, fundamental movement patterns, and from there, you can progress through all the way through. So I hope this table helps guide you for the safety of high school. Athlete starting, a student program in the gym.

According to the National Strength and Conditioning Association, high schoolers can start strength training as early as six years old. However, the athlete's maturity level, ability to follow instructions and the appropriate supervision should be taken into consideration before starting a program.

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When should a high schooler start strength training? According to the guidelines provided by the National Strength and Conditioning Association, fundamental weightlifting skills and patterns can be introduced as early as the age of six. By the time a student reaches high school, they are typically ready to engage in weightlifting in the gym.

However, it's important to consider factors such as maturity level, ability to follow instructions, and the presence of appropriate supervision and qualified coaching. These elements are crucial for ensuring the safety of high school athletes during strength training.

So, while the potential to start as early as six years old exists, it's essential to have the necessary guidance and support in place for a high schooler to engage in a safe and effective strength training program.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

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Gina Grain answers your Strength questions. See all the advice Gina Grain has and get answers to your own Strength questions.

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Gina Grain is a Canadian Strength & Conditioning coach and a retired professional road and track cyclist. She won a silver medal in the women's scratch at the 2006 UCI Track Cycling World Championships and later represented Canada at the 2008 Summer Olympics. Throughout her career she raced with U.S. and Canadian teams and Hong Kong's Giant Pro Cycling. She earned a number of titles, including the U.S. Pro Tour Championships and the Canadian Championships in Saint-Georges, Quebec. She also scored stage triumphs at the Grand Montreal Cycling Tour, Tour de Gastown, and Tour of the Gila. After retiring in 2010, she focused on her kinesiology career. Gina has her masters in Exercise Science. Gina volunteers with various soccer clubs around Vancouver including the Phoenix Women’s Soccer Team helping with pre-game physical preparation and post-game recovery. 