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.

If you only had ten minutes each day to build strength, what would you do and why?

Transform Your Strength in 10 Minutes: Expert-Recommended Circuit for Maximum Results

If I only had 10 minutes a day to work on strength, this is what I would do. I would start with activation. I'd get my glutes activated by doing like a three-way band routine and go back and straight back, about 8 or 10 of those, get those glutes warmed up. From there, I would just start with a bodyweight squat, working on patterning and warming up the legs. After that, we're moving into the first strength circuit. You grab on to dumbbells and perform a rearfoot elevated split squat as you're strengthening exercise there, moving right into a tricep dip on that same bench. Looking at time efficiency, folks, here, we would do that. Now personally, I like to always include some kind of plyometric training, so I would go for like a snap down or a snap down to a staggered stance. And you can also incorporate a hop in in there. There's one circuit for you. The next circuit is going to be a push and a posture. So because we're lacking time, I would do a double arm chest press in the glute hip lift position, double arm chest press in a glute hip lift position. From there, I'd roll myself over and posture exercise, so push and posture circuit. Grab on to an item. Snow angels is one of my favorite exercises, back and forth, opening and closing, passing that item. And then you can switch to the other side of the direction. And lastly, I would then perform a pull exercise. So grabbing on to those same dumbbells, we can get into a forward fold position and performing a double arm bent over row. And that can be paired with a balanced single leg arm curl to shoulder press. So within these three circuits, we've got our leg-- got four warm-up for glutes, leg strength, a little bit of plyometrics. We've got a push. We have a pull. We have a posture. And if there's time, let's get in and deliver-- let's get into a core exercise. We do a side plank both ways, or you can get into plank saws or plank rotations if there's time. So anyways, 10 minutes, there you go. About two or three minutes each set should fit right within the time zone.

I would start with glute activation exercises like three-way band routine, then move on to a bodyweight squat and a strength circuit with rearfoot elevated split squats, tricep dips, snap down to a staggered stance, double arm chest press in the glute hip lift position, push and posture exercises such as snow angels, double arm bent over row and balanced single leg arm curl to shoulder press, and if there's time, core exercises like side plank, plank saws or plank rotations.

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If I had only 10 minutes a day to build strength, here's what I would do. I would start with glute activation using a three-way band routine. Then, I would perform bodyweight squats to warm up and work on leg patterning. Moving into the first strength circuit, I would do a rearfoot elevated split squat with dumbbells, followed by tricep dips on a bench. To incorporate plyometric training, I would include snap downs or snap downs to a staggered stance with hops.

The next circuit would focus on push and posture. I would do a double arm chest press in the glute hip lift position, followed by snow angels to work on posture. For the pull exercise, I would perform a double arm bent over row with the same dumbbells, paired with a balanced single leg arm curl to shoulder press.

If there's time, I would add a core exercise such as side planks or plank saws/rotations. Each set should take about 2-3 minutes, allowing for a well-rounded workout within the 10-minute timeframe.

Any tips or exercises to help with glute activation when running?

Boost your running with glute activation exercises

I love this question. Any tips or exercises to help with glute activation when running? This is a passion of mine, it's a passion of mine because I have had many, many issues, ACLS cartilage removal. You name it. I have osteoarthritis in both knees and I was able to get myself from being an Olympic cyclist into running. My first half marathon and doing my first 70.3. But anyways, having said that the glutes are very important to protect the knees, okay? Protect the knees from further, injury or injury. And or if you have bad knees, you can actually train yourself to run by working your glutes, they support the knee. If you have strong group glutes it takes the pressure off the knee. I'm going to show you three things today that are go to is that you can work on to improve your glute strengthening and are protecting. He's the first one is actually a stretch. It's called a kneeling hip flexor Mobility. Okay. So, there's many ways you can do this, but I'm going to show you one today and happy. Ending position, your grab your back leg and you gently push your hip back and forth like this is a Leti, drill. You both do both sides. The second thing, grab and put it around your knees and this is a three-way bam. Glute, drill that I have over my YouTube channel. I'll also link this YouTube channel to to this video so you can check them out. So the first one are called Step Dogs. You want to create constant tension with the band all the time. You're actually pushing this need a little bit out as you do the movement with that leg. The second one is a hip turn and the third one is a step back. Notice how This leg is not moving at all, and you're treating constant tension the whole time. I suggest doing 10 each of those three and then switching sides to the other leg. The third one is basically an art DL against a wall. You're going to have your knee and foot against the wall shoulder against the wall. Going to come into a nice RDL hip. Hinge Riders position, you can come up and drive nice and Tall, nice and straight. Like here, you're going to feel this in your glutes right away. Come through. And drive come through and drive. Okay, your knee, Toto up guitar up position, everything's against the wall fully over, pause and drive. So those are three things, three, go tools that you can use for with with minimal equipment. All these can be fine on my YouTube channel. I will link that up there. I even got as far as making a glutes and posture training camp. If you need more on that, you let me know email and ask the or ask any question. All right, talk to you later.

3 exercises to help with glute activation when running are the Kneeling Hip Flexor Mobility stretch, the Three-Way Band Glute Drill (Step Downs, Hip Turns, Step Backs), and the Wall RDL. These can all be found on my YouTube channel, where I also have a Glutes and Posture Training Camp.

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I have some great tips and exercises to help with glute activation when running. As someone who has personally dealt with knee issues and osteoarthritis, I understand the importance of strong glutes in protecting the knees and supporting running.

First, I recommend a kneeling hip flexor mobility stretch. You can gently push your hip back and forth while grabbing your back leg. This stretch helps improve glute strengthening and knee protection.

Next, you can use a resistance band for a three-way glute drill. I have a video on my YouTube channel demonstrating this exercise. It involves step dogs, where you create constant tension with the band and push your knee slightly out as you move your leg. The second exercise is a hip turn, and the third is a step back. Keep the tension in the band throughout the movements and do 10 reps of each exercise on each leg.

Lastly, try an RDL (Romanian deadlift) against a wall. Position your knee and foot against the wall, shoulder against the wall, and hinge at the hips. Drive up while maintaining a straight and tall posture. This exercise targets the glutes effectively.

You can find demonstrations of these exercises on my YouTube channel, and I also offer a glutes and posture training camp for more comprehensive training. Feel free to reach out via email if you have any further questions. Happy running!

Dumbbells: The Surprising Origins Behind the Name

Well, Ken, thank you for the question, why do they call them dumbbells? Well, back in the day, a guy named Joseph Addison was a poet and he wrote of his time weightlifting. Well, what he used were church bells with their clappers removed thereby silencing them thereby making them dumb. And thus forth the name dumbbells.

The name dumbbells originated from Joseph Addison, a poet, who wrote of his time weightlifting with church bells with their clappers removed, thereby making them "dumb" and thus giving them the name Dumbbells.

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The term dumbbells originated from the practice of using church bells without their clappers for weightlifting. This silenced the bells, making them dumb, and hence the name dumbbells. This historical connection was mentioned by poet Joseph Addison, who wrote about his experiences with weightlifting during that time.

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.

How many days of inactivity does it take to get 'out of shape'?

Get 'Out of Shape' in Just 10 Days of Inactivity!

Okay, this is a great question because it's a question asked by many people who freaked out about getting out of shape and not not not missing their Peak and stuff like that. So you know, in the in the current research, the ten days of bed, rest is what it takes to physiologically. See a decrease in Performance Based on physiological measures. So, you can do the research on this and this may be a few studies out of many, many, many, but 10 days of bed. Rest is basically these the Standalone for a decrease in performance, that doesn't mean you know, you might not feel, you might feel out of shape after being in bed for five days, you might feel this. But on based on a physiological performance of physical physiological measures of performance, 10 days of bed, rest is when you Start to lose shape. So if you are a sick for five days, I wouldn't worry too much about it. Alright, my my preview preview good to have a nice rest. All right.

According to research, it takes 10 days of bed rest for physiological measures to start to decrease performance. So if you are sick for 5 days, don't worry too much about it and take the time to rest.

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The question of how many days of inactivity it takes to get out of shape is a common concern for many. According to current research, it is suggested that around 10 days of bed rest can lead to a physiological decrease in performance based on measures of physical performance. While there may be various studies on this topic, this timeframe of 10 days is often mentioned. It's important to note that individual experiences may vary, and one might feel out of shape after a shorter period of inactivity. However, in terms of physiological performance measures, 10 days of bed rest is considered a significant point where shape begins to decline. If you have been inactive for a shorter period, such as five days due to illness, there is no need to worry too much. It's essential to prioritize rest and recovery in such situations.

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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. 

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