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All posts by Simon Shawcross

16

Apr'15

High Intensity Training: Can you do it without a Personal Trainer?

High intensity training is an evidence-based approach to resistance exercise, an approach that is particularly attractive as it produces excellent results with relatively little time investment required. Not only does it stimulate hypertrophy of muscle tissue, it also concurrently improves strength, flexibility, bone density, metabolism and cardiovascular health. All of these improvements can be achieved and most likely optimized with just one or two, 10-25 minute workouts a week. This is obviously a hugely attractive proposition, so attractive that some think that it must be sales pitch or exaggeration that so little exercise can provide the full gamut of exercise …

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13

Mar'15

Pre-Exhaustion Technique and REX Conference 2015

In the exercise world, there is often fierce debate over protocol, application and technique. At its most productive this debate can spur on experimentation, enabling us to refine the application of exercise protocol. Sometimes we need to question elements of the protocol that have been ingrained in HIT since its inception or since the time of its initial popularity in the 70s and 80s: the original Nautilus era. In this post I want to discuss a research paper that does just that, one that I have been meaning to write about for a while. Researchers James Fisher, Luke Carlson, James …

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26

Feb'15

Hypertrophy Training: One Set vs Four Sets

A question of efficacy Which has the potential to stimulate the better hypertrophic response: one set of an exercise or multiple sets? This is a classic question that has been stimulating both debate and research in the field of exercise science since at least the 1960’s. For any activity in which we endeavor to succeed it is good to have a firm grasp of what works, what doesn’t work, and what works most effectively. Since man and woman first lifted heavy objects and realized that they could improve not only their strength but also their muscular size the question arose: …

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07

Feb'15

In Conversation with Blair Wilson: Making a success of HIT

Mentored by co-author of Body By Science John Little, Blair Wilson, owner of MedX Precision Fitness, probably couldn’t have had a better introduction to HIT. We spoke to Blair to find out what it takes to succeed in the niche world of High Intensity Training.   When Blair was 16 years old, he had to have shoulder surgery due to accumulated strain from rugby, hockey, water-skiing and other athletic endeavours he was involved with. It was a case of “over use” rather than a momentous injury; and in retrospect it was a lucky situation that led Blair to start working …

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30

Jan'15

First Workout of the Year

I just recently had my first formal workout of the New Year… on January 24th to be exact. This is likely a little later on in the year than many of you, and certainly later than the New Year Resolutioners, who have been populating the gyms during the early weeks of 2015. From Christmas up till January 23rd, I had only engaged in physical activities for fun and/or relaxation: daily walks and a bicycle ride once or twice a week. I find those activities fun or relaxing, they refresh me physically and mentally, and in the case of cycling I …

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19

Dec'14

MMF better than RP: Strength and Body Composition Results (part 3)

The first two posts relating to this piece of research (The effects of low volume resistance training with and without advanced techniques in trained participants. Jürgen Giessing, James Fisher, James Steele, Frank Rothe, Kristin Raubold, Björn Eichmann) looked at the reasons we consider this research paper to be of value, the exercise protocols used and the differences in protocol between the three groups (ssRM, ssMMF and ssRP). In this post, we will look at how the researchers gathered the data and the actual results of the study in detail and we will take a look at the conclusions that can …

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02

Nov'14

Momentary Muscular Failure better than Repetition Maximum: Protocol Differences (part 2)

Last week, I wrote about a new piece of exercise research (The effects of low volume resistance training with and without advanced techniques in trained participants), and what makes this research valuable. I covered aspects such as the basic protocol that the three groups performed and the similarities between the specific exercise routines performed by each group. In this post, I want to discus how the protocols studied, differed between the groups – in effect what is it that the research actually looks at and provides data about.   Remember that the three groups were: ssRM: individuals in this group performed a single set to (self-determined) Repetition …

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21

Oct'14

Momentary Muscular Failure better than Repetition Maximum: Methodology and Participants (Part 1)

A new and exciting paper on resistance training titled, “The effects of low volume resistance training with and without advanced techniques in trained participants” has recently been published by Minerva Medica. Researchers include: Jürgen Giessing, James Fisher, James Steele, Frank Rothe, Kristin Raubold and Björn Eichmann. This a paper that will prove to be of great interest to personal trainers and those involved with or who partake in resistance training, strength training and exercise in general. Let’s see why now.     Key findings The researchers found that single sets taken to MMF produced better results in strength and hypertrophy for …

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07

Oct'14

When A Client Demonstrates Unsafe Exercise Performance

At HITuni, we encourage standards of exercise instruction and application that aim to minimize the risks of any injury occurring during exercise. These measures include: selecting biomechanically correct exercises suitable for the client; using appropriate equipment choices; and teaching the client to be in complete control of the load they are using throughout exercise (which in turn results in cadences that minimize excessive force), amongst other performance points. These standards are not promoted for the sake of wanting to be seen to take a stand on the issues of exercise performance and safety. They are there for a reason: to protect …

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02

Sep'14

25 Frequently Asked Questions About High Intensity Training

In this article, I want to share 25 of the most frequently asked questions about High Intensity Training (HIT). I often get clients or friends asking these questions and over the years, I found the following answers to be effective in explaining HIT and resolving any resistance or confusion people have – especially those new to this type of exercise, or people who haven’t read Body By Science – might have. I’ll often start out by explaining that HIT is a specific approach to exercise that stimulates the body to produce total fitness results including: hypertrophy, strength, cardiovascular improvement, flexibility enhancement and bone mineral …

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