Now, this could be for a couple of reasons:

So you’ve been hitting the gym for a few years, you’ve had some fantastic results at times, but you feel like your progress has stalled. You reach the same point and don’t seem to be getting any stronger, you’re not building muscle, and it’s hard to stay motivated. Sound familiar? Well, you’re not alone.

Now, this could be for a couple of reasons:

1. The first reason could be that you haven’t followed a proper training program, in which case I recommend you start by using one of the many great programs on this site.
2. But let’s assume you have followed a program, and it worked. But now it’s not working anymore, why? Well, as I alluded to in one of my previous articles, The Main Reason You Aren’t Getting Any Stronger, the results you see in the gym are an adaptation to stress or stimulus. What has happened to you is that you have run the course of your program, and the stimulus is no longer causing the adaptation.

This is, of course, assuming you are eating well, sleeping well, and doing the things you should be doing to get stronger and build muscle.

Most beginner programs fall into linear periodization, which means the training volume goes up linearly. What is the reason so many programs use this basic template? Because it’s incredibly effective, aka—it works. But, another option is non-linear periodization. And that’s what this article will cover.

Daily Undulation Periodization (DUP) has regained popularity in recent years. Many incorrectly assume it’s a new concept. It isn’t. The most famous application of DUP is probably Louie Simmon’s Westside Barbell style of training.

DUP doesn’t need to be that intense, however. It also doesn’t need to be reserved for the sport of powerlifting.

Everyday gym-goers and athletes can also benefit from an intelligently designed DUP program.

DUP as a concept revolves around high-frequency training while changing the stimulus on each training day.

As the name implies:

• Daily = Each day
• Undulating = Constantly changing
• Periodization = The systematic planning of the training program

This has several distinct advantages.

1. First, specificity. Because of increased exposure to the motor patterns of each exercise, the competency or technical skill increases. This specificity is also referred to as greasing the groove and popularized by Pavel Tsatsouline of RKC fame.
2. Second, each lift in each training session can have a specific goal: Strength, power, hypertrophy.

A simple traditional DUP setup would look something like this:

Monday

Wednesday

Friday

As you can see, the rep ranges and intensities are different for each lift on each training day.

Take a minute also to consider how your current training program compares in both volume and intensity. I’m willing to bet you’re not currently doing 75 reps at above 70% on your deadlift each week, right?

Now you’re not limited to the above exercises either. If you were using the above template, I would recommend an assistance day and focus on unilateral exercises and upper body pulling exercises. You can switch out any of these exercises for another.

I would recommend always using compound movements, however. I would also advise against using two different variations of any exercise (back squats and front squats, for example).

You are better off increasing your training volume on the one variation for one cycle and then switching after 3-4 weeks.

The rep ranges are also not set in stone; however, you want to stay within specific ranges and intensities. The 5 x 5, 4 x 8, 6 x 3 rep ranges are tried and tested for strength, hypertrophy, and power, and I would advise against going too far off the reservation here.

If you’re new to this form of training, use these rep ranges, which you can modify after you’ve had experience using the program.

Don’t be the guy who butchers a program before even starting it, please!

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There’s a common misconception about what conditioning is. Most people seem to think that it’s as simple as conditioning = cardio.

Depending on who you ask—this can be a controversial topic. But in reality, it’s straightforward. Before we get into exactly what you should, and shouldn’t be doing, let’s take a step back and consider the bigger picture.

There’s a common misconception about what conditioning is. Most people seem to think that it’s as simple as conditioning = cardio.

For example, a strength and conditioning coach gets people strong and fit.

This isn’t wrong, just incomplete.

Conditioning and Fitness Are Not the Same

Cardiovascular fitness is a health-related component of physical fitness and is characterized by our ability to deliver oxygen to working muscle; essentially, it’s how well our heart can pump oxygenated blood to meet exercise demands.

Improving cardiovascular fitness is advantageous for many sports, but is it directly beneficial for strength sports?

Conditioning is not just being fit. Conditioning is being prepared to meet the demands of a sport or activity. An athlete can be extremely fit but poorly conditioned to the task at hand. If we consider what conditioning might mean for a marathon runner, it will look quite different for a powerlifter or strongman, or even bodybuilder.

Conditioning incorporates the physical qualities required, familiarity with the environment, and overall readiness to perform.

Conditioning Is Specific

Simply put, fitness is general; conditioning is specific.

There’s going to be an overlap between the two, but fitness and conditioning are not the same.

So, for strength athletes, how does being conditioned look? Quite simply, it requires you to exert large amounts of force for relatively short periods and execute a particular skill while doing so.

So, how do we tackle the conditioning demands of strength sports, and is there a place for cardiovascular fitness?

The short answer is to train specific to the sport (obvious, I know), but this is where exposure to high loads close to competition serves a clear purpose—yes, it’s a skill.

Still, it’s conditioning for the impending competition environment.

• In the case of strongman, it might be performing specific competition events in prep.
• In bodybuilding, the art of posing certainly falls under conditioning.

Where, then, does cardiovascular fitness fit?

Cardio Impacts Your Overall Ability to Train

To put it simply, it keeps you healthy. The evidence here is pretty undeniable, regular aerobic exercise lowers your resting blood pressure, your resting heart rate and reduces your risk of a multitude of health conditions. In short, it’s good for you, but does it have a place outside of doing it for health? Yes.

Improving your cardiovascular fitness can have a tremendous impact on your overall ability to train. You can improve recovery between sets and between workouts.

Being able to regenerate ATP and supply blood to muscles faster is rarely a bad thing.

There may be a point of diminishing return, but I can tell you that I’ve yet to meet a strength athlete who was too strong for their sport.

Q. What type of cardio should strength athletes perform?

A. They should perform low-intensity aerobic work every single time.

What’s that? HIIT circuits aren’t better? No, they’re not.

Consider what we’re trying to achieve? Your high-intensity training occurs every time you lift.

1. There is no need to try and develop anaerobic pathways any more than that for strength athletes.
2. Doing authentic HIIT-style training at something like 15:60 serves no additional benefit, so why would you do it?
3. The best form of aerobic training a strength athlete can do is moderate intensity, moderate duration, and low impact.
4. Circuits of box jumps and swings look great on Instagram but are also more taxing on the body as a whole, and we want to save our recovery capabilities for our specific training.
5. I start by recommending off-legs cardio—spin bike, rower, or ski erg.

As a general rule, I don’t recommend you run; the trade-off is rarely worth it.

• Protocol 1 – Work for 30 minutes, keep your heart rate at 130-150 bpm continually. If you don’t have a heart rate monitor, this is the intensity at which you can maintain a conversation.
• Protocol 2 – Aerobic intervals; Work for 30 seconds and then rest for 15 seconds. Pick any exercise or multiple exercises and rotate; Once again, accumulate 30 minutes of work.
• Protocol 3 – Tempo Intervals, work slightly higher intensity for 15 seconds, rest for 45 seconds. If you’re going to run, this is how I suggest you run rather than long distance.

If you are a strength athlete interested in staying healthy and maintaining a level of aerobic fitness, do what you’re not currently doing.

Please don’t do more of what you’re already doing and call it cardio. You know it isn’t—Surely?

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If you’re feeling stuck, frustrated that your efforts haven’t delivered the results you wanted, and you are spinning your wheels, then the answer is a simple, yes. You should audit your training.

What do I mean by audit your training? Well, it’s simple really. You need to make sure what you’re doing will actually get you where you want to go. This sounds obvious, and you’re probably thinking that of course if you train hard you’ll get there, and I get it, I really do—but if that’s the case why aren’t you there now?

You’d be surprised by how many people I see that tell me the same thing, and when I review what they’ve been doing it paints a pretty similar scenario. They haven’t achieved the results they want because they haven’t really trained for it.

It’s All About the Goal

Let’s take a step back from your weekly training, even monthly training, and look at the big picture. The most important part of any program isn’t the exercises we use, it isn’t the sets and the reps or the time even.

The single most important part is the goal itself. Without a goal how do we know how to set up all of the former? We don’t really, do we?

Step one of auditing your program is to outline your goal—and be very specific with this part. “I want to be jacked” doesn’t count. “It would be nice to be a little stronger” doesn’t count, either. It needs to be something you can actually plan to achieve.

Something specific like, “I want to add 10kg to my squat.” Or “I want to lose 5kg and maintain my muscle mass.” Even “I want to get as strong as I can” will work. Your goal also needs to have some form of time constraint on it.

For example, “I want to add 10kg to my squat in the next 2 months.” Great—we now have a goal. So, you need to figure out your specific goal, and then write it down.

From here, work backwards. Once you know what the goal is and what the time constraints are you can start to map out your program. This is where we start to think about planning the way in which we will progress throughout the program. Are you going to make weekly increases in sets/reps/weight? Are you going to increase the time we spend running?

Are you going to make more/less frequent increases? Obviously this is an outline. I’m not suggesting you need to have every single incremental increase planned (although you could), but you need to have an idea of the planned increases, at the very least.

Map Out Your Plan

After this, we can then map out all the fun stuff like which exercises you’ll use and how you’ll structure your training week. When you do this, it’s important to prioritize your plan according to your goal.

So, if the goal was to increase your squat but you only squat once a week, and you spend three workouts hitting chest and back, it’s probably not a surprise you don’t achieve a great increase in your squat, right? (You’d be surprised how often this is the case.) When you structure the week, go by order of importance and filter down.

If you have multiple goals that’s 100% fine (within reason). Just follow the same principles. As a general rule, the main portion of your workout should be focused on training the main goal, next should be things that may assist you (known as assistance work), and after that train anything else you feel like might be a good idea.

I like to think like this: Do what you have to do, then do what you should do, and only after that do what you like to do. That’s a pretty sure-fire way to stay honest about your training.

Once you’ve mapped out your program, you need to revisit your goal, then re-read your program. Make sure it matches. Do this several times and make sure that your program reflects your goals. That’s how you make progress.

The post Why You Should Audit Your Training appeared first on Breaking Muscle.

The squat is often referred to as “the king of the gym lifts”—for good reason, too. A correctly performed barbell squat utilizes virtually every muscle in the body.¹ If you want to get stronger, squats will help. If you want to get bigger, squats will help. If you want to lose weight, squats will help. As such, most good programs will include the squat.

So why would anyone need an alternative to the barbell squat? Well, there are a couple of reasons. You may have noticed previously that I referenced “a correctly performed barbell squat.” A quarter squat in a Smith machine does not fit this description, sorry. As important as the squat is as an exercise and movement pattern, no other exercise is performed as badly by so many.

The squat requires movement at the hip, knee, and ankle at the same time.² Anybody with movement restrictions at any of these joints will have a tough time squatting correctly and adding load in this instance is not a good idea. The priority should always be on movement mastery before increasing load.

Injury is another instance where the squat may not be the appropriate movement. A back, knee, ankle, or hip injury often results in pain during the squat—even a shoulder injury makes holding the bar problematic for many. In this case, the available options are to push through the pain which I certainly do not advise, or to seek alternative exercises.

If you are unable to squat due to a movement restriction or injury, you still need a degree of leg volume to drive progress.³ The best exercises to consider are exercises that mimic either the joint action or muscle groups involved in the squat.

These two are of course often two in the same. As previously stated, the squat involves the hip, knee, and ankle. Specifically, in the concentric phase of a squat the joint actions are; hip extension, knee extension, and plantar flexion at the foot. Our primary muscle groups are the glutes, quads, and calves.⁴

To find the best alternative exercises we simply need to find exercises that involve these joints in order to work these muscles:

The Bulgarian Split Squat

If you have never tried this exercise, you should. They are brutally hard, and as such are a fantastic exercise for leg hypertrophy. Simply place your rear foot on an object behind you (a foam box, bench, barbell in a rack, etc.) and have your front leg at a 90 degree bend.

The key is not to move forward in each rep, rather straight up and down.

Many people with hip injuries are able to perform the BSS pain free, due to it being a unilateral exercise (single leg) meaning the hip is able to move more freely than in a standard squat.

The Lunge

Lunges are one the best exercises you can perform in the gym, period. What I love about them most is their versatility. They also involve the hip, knee, and ankle and as such are a perfect alternative to the squat. As is the case with the BSS, the lunge allows many people with a hip or back injury to perform the exercise pain free.

For anyone experiencing knee pain, the lunge is a fantastic exercise. If performing a lunge still causes pain in the knee, simply perform reverse lunges. Reverse lunges are seriously underrated as builders of leg strength.

The Deadlift

While the deadlift is not a squat (it’s a hinge), and so it isn’t truly a squat replacement, it is an exercise you should absolutely continue doing if you can. Why? Because as fantastic as lunges and split squats are, they cannot compete with the deadlift for building explosive full body strength.

Many with ankle, knee, and hip injuries are able to deadlift heavy weight without pain, and continued, careful exposure to these loads even while injured means the return to training is much less troublesome than taking a complete layoff.

Sled Push

The sled is one of the greatest training innovations, ever. It’s brutally hard, nearly impossible to do wrong, and it doesn’t cause much lasting soreness.

Sleds are loved by coaches and hated by athletes all over the world, and if used correctly are a fantastic way to increase your lower body training volume without squatting. Consider the absolute load on the sled, then multiply it by each step you take, that volume starts to add up quickly.

References:

1. Dahlkvist, N. J., P. Mayo, and B. B. Seedhom. “Forces during Squatting and Rising from a Deep Squat.” Engineering in Medicine 11, no. 2 (1982): 69-76. doi:10.1243/emed_jour_1982_011_019_02.

2. Schoenfeld, Brad J. “Squatting Kinematics and Kinetics and Their Application to Exercise Performance.” Journal of Strength and Conditioning Research24, no. 12 (2010): 3497-506. doi:10.1519/jsc.0b013e3181bac2d7.

3. Schoenfeld, Brad J. “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.” Journal of Strength and Conditioning Research24, no. 10 (2010): 2857-872. doi:10.1519/jsc.0b013e3181e840f3.

4. Isear, Jerome A., Jeff C. Erickson, and Teddy W. Worrell. “EMG Analysis of Lower Extremity Muscle Recruitment Patterns during an Unloaded Squat.” Medicine & Science in Sports & Exercise29, no. 4 (1997): 532-39. doi:10.1097/00005768-199704000-00016.

The post The 4 Best Squat Alternatives appeared first on Breaking Muscle.

The Role of the Zercher Squat

The term Zercher squat refers to the way we position the bar, which is in the crook of the elbow. At first glance, this is an unusual way to hold a barbell, but it does present some benefits. Squatting with the weight placed in front of the body challenges the entire musculature of the back as it fights to maintain stability under a load that wants to fall forward. It’s also brutal on the anterior core muscles for the same reason.

Another distinct advantage of the Zercher squat is that it allows longer limbed athletes to squat deeper without compromising lumbar positioning. Some other squats that support a healthy lumbar position are these are the barbell front squat and the goblet squat.¹ However, the barbell front squat requires significant mobility in both the ankles and shoulders, which unfortunately many lack. Athletes with long femurs will also struggle to maintain an upright torso in the front squat.²

The goblet squat is fantastic in every sense, but it’s limiting factor is the amount of weight that can be used.³ The Zercher squat overcomes both of these problems. It does not require above average mobility, and you can load a barbell with much more weight than a kettlebell or dumbbell.

So, if Zercher squats are so fantastic why don’t more people do them?

To put it simply, Zercher squats are brutally hard. The bar positioning is uncomfortable, and because most people can barbell back squat more weight they neglect this variation. However, if you check your ego and put up with some mild discomfort, Zercher squats are a fantastic exercise to perform. Zercher squats allow many to squat with better form and are an excellent assistance exercise for the front and back squat.⁴

Performing the Zercher Squat

• Wear a long sleeve shirt or a pair of elbow or knee sleeves around the elbows. This makes the rack position much more bearable. If you have access to a fat or axle bar, once again this is much more comfortable than a standard Olympic or power bar.⁵
• Although the original form of the exercise starts with the bar on the floor, I recommend using a rack. You want to set the rack height just below the elbow if you stand with your arms by your sides, this allows you to quarter squat the weight out of the rack. You can connect your hands if you wish in the rack position, or go unconnected.
• Use the same stance width as you would for the back or front squat. The Zercher squat is best performed with a controlled descent—this is not an exercise where ‘bouncing’ out of the bottom position is a good thing. Remember the priority is to maintain and strong and stable position, and this is best done with a controlled tempo. It’s important to brace, spread the floor with your feet, and lower into the squat. Drive up and lead with the chest and hips together.
• Start with a weight you can manage comfortably. This is true for learning any new exercise, but it’s worth noting regardless. Whenever a new exercise is introduced, the focus should always be on mastering the movement before adding load.

Add Zercher Squats to Your Training

The important thing to consider whenever adding new exercises to a program is to understand which category they fall under. Zercher squats are kind of obvious, they fall into the squat category. How you proceed from here will be dictated by how experienced you are in the gym.

In general, if you are a beginner, then you want to spend your time perfecting one variation at a time. Trying to learn to back squat, front squat, and Zercher squat in your first 6 months of training will most likely just lead to you forming bad habits. Yes, they are all squats, but they have subtle differences and you don’t want to carry over everything between them.

If, however, you are struggling to perform back squats or front squats as a beginner, then replacing them with Zercher squats is a great option. In general Zercher squats are harder to do wrong, and because they are very challenging with less weight there is an advantage for beginners training alone.

A Good Squat for All

If you are an experienced lifter, you can add in Zercher squats as an assistance exercise. These could be added in after your squats for the day or even as a light squat variation on another day. Just be mindful of the amount of squat volume you are creating when you include a new variation in your training.

Another way to add in Zercher squats for experienced lifters is during a deload or transition block of training. If you are failing to make progress with your squats, and are experiencing a lot of fatigue, then you could be due for a deload. You could simply lift less weight on the back squat, but adding in a new variation is generally much more enjoyable and still challenging during the workouts.

References:

1. Braidot, A. A., M. H. Brusa, F. E. Lestussi, and G. P. Parera. “Biomechanics of Front and Back Squat Exercises“,Journal of Physics: Conference Series90 (2007): 012009. doi:10.1088/1742-6596/90/1/012009.

2. Gullett, Jonathan C., Mark D. Tillman, Gregory M. Gutierrez, and John W. Chow. “A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals“, Journal of Strength and Conditioning Research23, no. 1 (2009): 284-92.

3. Russell, Pamela J., and Sally J. Phillips. “A Preliminary Comparison of Front and Back Squat Exercises“, Research Quarterly for Exercise and Sport60, no. 3 (1989): 201-08.

4. Ochoa, Justin. “3 Reasons Why Athletes Should Try Zercher Squats“, STACK. October 11, 2017. Accessed July 02, 2018.

5. Leibreich, Ryan. “How To Zercher Squat: One Exercise To Rule Them All“, TrainHeroic Blog – Applied Science For Coaches. Accessed July 02, 2018.

The post Zercher Squat Basics appeared first on Breaking Muscle.

The deadlift is a lift that divides a lot of opinions and makes a lot of people nervous. In my article on which deadlift is right for you, I talked about how to pick a deadlift variation that would be best suited to your body type and allowing your anatomy to dictate your style. And now here are five simple rules to ensure you’re deadlifting safely every workout so you can deadlift with confidence!

1. Pick the Correct Weight

Lifting with your ego is a fantastic way to hurt yourself. You see those super strong men and women lifting big weights? They earned that level of strength through consistent training, and you should too. Make small, consistent increases in weight to get stronger. Adding an extra plate to the bar too soon isn’t impressing anyone.

2. Don’t Let the Bar Move Forward

This is one of the most common errors in the deadlift. It typically happens when you squat to assume the starting position rather than hinge.³ When you are in a squat position, your shins will move forward as you lift the bar, causing it to swing forward of the body.

We want the bar to move directly over the midfoot in a vertical line. If the bar moves forward even by a few inches, it’s dangerous. Lifting a load that isn’t balanced over the midfoot leads to lumbar flexion and causes an increased risk of disc injury.¹

3. Don’t Lift Your Hips Too Early

This usually happens on a heavy weight when you try to lift the weight quickly. When the hips lift early, it effectively turns the deadlift into a stiff-legged deadlift. This reduces the contribution from the quadriceps and places more stress onto the hamstrings and low back.² Trying to lift a heavy weight with less muscle mass involved is a potential injury risk. It also leads to missed reps and a bruised ego.

4. Keep Your Back in Extension

I know that you know, but it needs to be said. Many gym goers fail to do this, or they do it for the first reps of a set but relax towards the end. Some people also find this step difficult, especially older persons.³

Some small degree of rounding is acceptable under the right circumstances. However, if you are unable to achieve extension in your deadlifts, consider raising the bar off the ground on some weight plates or even performing rack pulls instead.⁴

5. Lower the Bar Properly

This is something far too many of us get wrong. Don’t bend your knees and try to squat the weight down. If you do this your back will round as the bar passes your knees, exposing you to an injury risk in the same way as the bar swinging forward does.¹

To lower the barbell, push your hips back until the bar passes your knees, then lower in a vertical line in front of your shins. Don’t let go of the bar, but this should be a controlled drop rather than a slow lower. You want to conserve for energy for the actual lifting. Don’t drop the bar from the top, just don’t. Ever.

References:

1. Magerl, F., and M. Aebi. “A Comprehensive Classification of Thoracic and Lumbar Injuries“, AO ASIF Principles in Spine Surgery, 1998, 20-41. doi:10.1007/978-3-642-58824-2_4.

2. Swinton, Paul A., Arthur Stewart, Ioannis Agouris, Justin Wl Keogh, and Ray Lloyd. “A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads“, Journal of Strength and Conditioning Research 25, no. 7 (2011): 2000-009. doi:10.1519/jsc.0b013e3181e73f87.

3. Rippetoe, Mark, and Stephani Elizabeth Bradford. Starting Strength: Basic Barbell Training. Wichita Falls, TX: Aasgaard Company, 2017.

4. Malyszek, Kylie K., Roque A. Harmon, Dustin D. Dunnick, Pablo B. Costa, Jared W. Coburn, and Lee E. Brown. “Relationship Between Dynamic and Isometric Force Measured at the Mid-Thigh and Deadlift Positions“, Medicine & Science in Sports & Exercise 48 (2016): 433. doi:10.1249/01.mss.0000486304.19496.b0.

The post 5 Rules to Deadlift By appeared first on Breaking Muscle.

No exercise is quite as feared, or revered, as the barbell deadlift. It is probably the oldest barbell exercise in existence. The day the barbell was invented, you can bet someone tried to pick it up off the floor. It is the obvious thing to do with a barbell, isn’t it?

To be crystal clear, there is absolutely nothing unsafe about a correctly performed deadlift.¹ In fact, learning to correctly lift something heavy off the floor is one of the best investments you can make for your training.² Anyone who claims that deadlifts are unsafe makes it immediately clear that they do not understand how to deadlift. As such, they are 100% correct; deadlifts dangerous for them. Improper deadlifts are indeed unsafe.³

Not All Deadlifts are Equal

Specific arthrometric considerations can determine the best way for you to deadlift. Many believe that you should only deadlift with a conventional stance, or a sumo stance, or some other specific method. We are not all built the same, so why should we all perform a movement the same?⁴ It’s perfectly normal to change your grip width for the bench press or your stance in the squat. The same applies to the deadlift.

First, let’s define the deadlift as lifting a barbell from the floor.⁵ Rather than consider the Romanian deadlift, rack pull, and other variations, this article will strictly discuss deadlifts from the floor.

The two main types of barbell deadlifts are the conventional deadlift and the sumo deadlift.

Convention vs. Sumo

The conventional and sumo deadlift both use a straight bar and begin at the floor. Both are a hip hinge movement, meaning that the hip extensors (glutes and hamstrings) are the primary movers. The mechanics differ slightly for each variation due to stance and placement of the load relative to the body. However, the hip extensors are always the primary muscle group trained in any deadlift.

Many will argue that one variation or the other is safer, better for developing specific body parts, or better for certain athletes. You are far better served to allow your anatomy to dictate how to pull from the floor than any misguided idea to target different muscles. Performing the right variation will allow you to lift more weight in a safer fashion.⁶ I have yet to see any evidence that lifting more weight with less risk of injury is a bad thing.

Choosing the Right Deadlift for You

Below are some guidelines to determine which variation is best for you.

Not sure what any of these terms mean? Some are self-explanatory, such as long femurs. A good coach or physical therapist can assist you. You can also use hip tests on YouTube to determine for yourself.

A Third Option?

Trap bar deadlifts are another deadlift variation that uses a trap bar rather than a straight barbell. Trap bar deadlifts are controversial, as some consider them not a “real” deadlift. They are no better or worse than the other deadlift variations; they are simply different.⁷

Trap bar deadlifts are prominent in strength and conditioning gyms and are a staple in any sporting club gym or university gym. They are generally easier to teach, an important consideration when training large groups. If you have access to a trap bar but no good coach, the trap bar is perhaps a better option for you.

Modifying for Your Body

I began the article by stating that a deadlift always begins from the floor. While generally true, there are those who, due to anatomy or previous injury, simply cannot perform a proper deadlift from the floor. If this is you, are you better to push through and grind out deadlifts with less than proper technique? Of course not. Raise the damn bar!

Only powerlifters truly need to deadlift from the floor, as the rules of their sport require. Use blocks to reduce the range of motion of your deadlifts. If your choice is between deadlifting from blocks or not deadlifting, you should deadlift from blocks. This does not need to be a permanent change. If returning from injury, simply lower the starting height as you become more comfortable deadlifting.

Your main priority is quality and longevity. If you are to take away one thing from this article, let it be this: pick the deadlift variation that suits your body type and enables you to lift the most weight in the safest fashion.

References:

1. Ross, Michael D. “Low Back Disorders: Evidence-Based Prevention and Rehabilitation.” Physical Therapy 83, no. 8 (2003): 752.

2. Frost, David, Jordan Andersen, Thomas Lam, Tim Finlay, Kevin Darby, and Stuart McGill. “The relationship between general measures of fitness, passive range of motion and whole-body movement quality.” Ergonomics 56, no. 4 (2013): 637-649.

3. McGill, Stuart M. “Low back exercises: evidence for improving exercise regimens.” Physical therapy 78, no. 7 (1998): 754-765.

4. McGill, Stuart. Ultimate back fitness and performance. Backfitpro Incorporated, 2009.

5. McGuigan, Michael RM, and Barry D. Wilson. “Biomechanical Analysis of the Deadlift.” The Journal of Strength & Conditioning Research 10, no. 4 (1996): 250-255.

6. Belcher, Daniel. “The Sumo Deadlift.” Strength & Conditioning Journal 39, no. 4 (2017): 97-104.

7. Swinton, Paul A., Arthur Stewart, Ioannis Agouris, Justin WL Keogh, and Ray Lloyd. “A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads.” The Journal of Strength & Conditioning Research 25, no. 7 (2011): 2000-2009.

The post Which Deadlift is Right for Your Body Type? appeared first on Breaking Muscle.

Brazilian Jiu Jitsu is a highly technical, grappling-based martial art. The priority, for both student and instructor, is to become highly proficient in the techniques. Many martial arts purists prioritize technical skills training over physical conditioning. The purpose of this article is not to enter that debate.

Technique Conquers All

How do we define technique?

For our discussion, we will define BJJ technique as the ability to utilize leverage effectively to improve position or apply a submission. Leverage is the mechanical advantage, or power, gained by using a lever. So, proficient technique in BJJ means adeptly using levers to gain mechanical advantage over an opponent. This is not intended to be a physics or biomechanics text, but a basic understanding of these concepts demonstrates why strength is a crucial factor for us to consider.

With moderate BJJ experience, say a blue belt or above, you have already learned about technique and leverage. You have submitted hundreds of partners and been submitted yourself at least as often. You have also experienced a loss to someone stronger than you. Do not confuse bigger for stronger. That time a bigger brown belt beat you wasn’t due to strength; they are simply better with technique and leverage. I am talking about the times you lost to someone of a similar skill level, only because they are stronger.

Let’s Define Strength

Muscular strength is the ability to exert a force against external resistance. Remember, leverage is the ability to gain mechanical advantage or power by using a lever. Ask yourself, if your opponent is equally matched in technical ability, yet they can produce more force, who wins? The answer: your opponent strangles you!

Throw even the most technical BJJ black belt in the world into a match with a gorilla. Does this gorilla have an understanding of leverage? Hell no. Does this gorilla win? Hell yes!

Technique Conquers All, Except Physics.

Do not throw away your technical training in favor of only strength training. The benefits of technique cannot be overstated. But to become the best grappler you can be, you need to get stronger. Strength is the most important trainable physical attribute for a human being because it influences so many others. I use the analogy that strength is the cup that holds everything else.

Think about how we interact with the world each day, outside of BJJ. To move, we must produce force. Consider the other physical attributes associated with athletics. Speed is distance travelled per unit of time, basically how quickly something moves. Power is the ability to produce a maximal force in a short amount of time. A larger force produces more speed and power. Endurance is the ability to repeatedly exert a force. See a common theme? The ability to exert force is essential for human beings.

Now look back to BJJ. Is it necessary to produce maximal force? Yes. It’s necessary during a takedown, a sweep, and submissions, not to mention while frantically escaping a submission or a bad position. Becoming stronger simultaneously improves our power, endurance, and speed. Strength training must be the foundation of any effective physical training program for BJJ.

Getting BJJ Strong

While there are many different approaches to get strong, we must adhere to a few basic principles. Forget about sets, reps, and rest periods for now. Many coaches make the mistake of moving straight to laying out specifics. While these are the bread and butter of any program, first consider our goal. We want to get stronger. How does that happen?

Strength is an adaptation to a stimulus. When exposed to a stimulus or stress, in our case physical training, the body needs to recover. Recovery leads to a period of adaptation or overcompensation. In simple terms, the body grows stronger to meet the demands of the stimulus should it come again. However, in long absence of the stimulus, the body will respond by detraining, as it no longer needs to respond to that stimulus.

Think about times that you have run consistently. Over time, you can run further and faster. Now think about a time you’ve gone running after a long break. It feels noticeably slower and more difficult. We call this “unfit” or “out of shape,” but in physiological terms, our body is no longer prepared for the stimulus of running.

It is possible to apply too much stimulus. After extreme training, your body may not be able to recover in a timely manner. Think about when you have done sudden intense exercise after a long period of inactivity. You’re sore, really sore, for a long time after. Perhaps so sore, that you’re unable to train again for some time, inhibiting the adaptation that comes from repeated exposure to a stimulus.

Consider the implications on a training program. We get stronger through systematic exposure to a strength training stimulus. Too much time between exposures risks detraining, while too much stimulus leads to inadequate recovery. Throw in BJJ training and this becomes even more complicated. A program from a magazine or Google search, without a BJJ context, is at best suboptimal, and at worst, a recipe for disaster.

Getting BJJ Fit

This principle also applies to conditioning training. To improve aerobic endurance or “cardio,” we must repeatedly expose ourselves to aerobic training, and progress it over time. This concept is critical to designing an effective training program, especially when our goal is sport performance.

It’s important to note that BJJ training itself can be a stimulus for the untrained athlete. Remember how out of breath you were after a few minutes of grappling in your first class? Now, only the most gruelling matches leave you physically exhausted. Consider this when designing a training program for new BJJ athletes. Athletes with a more solid BJJ training base no longer need to consider BJJ training itself a large stimulus.

Stay tuned for the next parts of this series for training programs and a step-by-step guide to become as strong as possible on and off the mats!

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The Role of Adaptation

Let me explain. How many of you have been lifting the same amount of weight in the gym for months, even years? How many of you have been sitting at around the same body weight for years? Maybe you’ve tried a new program or a new selection of exercises, but the result has been the same. Why? Because you’re doing the same thing each training session.

Albert Einstein once uttered the phrase, “The definition of insanity is doing the same thing over and over again, but expecting different results.” How many of you are guilty of doing exactly this?

A training program isn’t just a bunch of exercises as commonly assumed. In fact, I would argue that exercise selection isn’t even the most important variable at play here (within reason). Let’s take a step back and look at what we are really trying to achieve through training.

What we are trying to achieve is adaptation. This adaptation could be increased muscular strength, muscle hypertrophy, or fat loss. To achieve an adaptation, we must expose the body to a stimulus. Following the exposure to a stimulus, the body’s acute response is fatigue. Following fatigue is a period of recovery, then overcompensation. Overcompensation is the adaptation that we seek. If the body is not exposed to the stimulus for an extended period of time, we experience de-training.¹

What a training program really should achieve is adaptation through repeated exposure to a stimulus. The reason you’re lifting the same amount of weight after all this time is because you’ve never lifted more. Wait, what?

What I should say is that you’ve never increased the weight you’ve lifted, you’ve never done more reps, you’ve never reduced the rest periods. Basically, you haven’t exposed your body to a stimulus that would result in you getting stronger.

Use Progressive Overload

Enter progressive overload. Progressive overload is the gradual increase of stress placed upon the body during exercise training.² Basically, it ensures we are making progress through increasing the stimulus over time. Progressive overload uses four key areas to increase stress through training:

• Volume – Reps x Sets x Load
• Intensity – Percentage of max effort
• Frequency – How often we train
• Time – How long we train for each session

The theory here is simple. If you increase any of these, the workout is harder and produces a stimulus for the body to adapt to. So now you know that, quite simply, your workouts need to increase in difficulty to ensure you get results.

So, what now?

• Step 1 – Write down everything you lift for the next week (weight/sets/reps).
• Step 2 – Calculate your training volume (reps x sets x load) and average it for each exercise by each week.
• Step 3 – Increase your training volume each week for four weeks.
• Step 4 – Congratulate yourself. You’re now stronger than you were before.

There are a lot of ways to apply progressive overload, but for strength training, the roles of volume and intensity are key.³ All of the most popular strength training programs use these principals, and you’re not an exception.

References:

1. Hoffman, Jay. NSCA’s Guide to Program Design. Champaign, IL: Human Kinetics, 2012.

2. Pearson, David, and Scott Mazzetti. “Periodization at a Glance“. Strength and Conditioning Journal21, no. 2 (1999): 52. doi:10.1519/00126548-199904000-00017.

3. Colquhoun, Ryan J., Christopher M. Gai, Danielle Aguilar, Daniel Bove, Jeffrey Dolan, Andres Vargas, Kaylee Couvillion, Nathaniel D.m. Jenkins, and Bill I. Campbell. “Training Volume, Not Frequency, Indicative of Maximal Strength Adaptations to Resistance Training“. Journal of Strength and Conditioning Research, 2018, 1. doi:10.1519/jsc.0000000000002414.

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