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All posts by Simon Shawcross

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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18

Aug'14

Announcing the release of our Newest Course: CPD HIT

We are delighted to announce the launch of our latest course CPD HIT: our Continuing Professional Development Certification in High Intensity Resistance Exercise. Keep reading to the bottom of the post to learn about our special summer offer on both of our available courses.   Who Is CPD HIT For? CPD HIT is primarily designed for already qualified Personal Trainers and Gym Instructors. We also welcome individuals with a qualification that included the study of fundamental anatomical and physiological principles. This effectively opens our CPD HIT course to those of you who may be professionals in other health related disciplines …

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08

Aug'14

High Intensity Resistance Training and HRV Observations: A Beginner’s Guide to HRV (part 3)

The first part of “The Beginners Guide to HRV“, covered a general overview of Heart Rate Variability. The second part expanded on that information by exploring the available HRV apps, what they actually measure and how to take your own readings. In this third and final part, I will share with you my experience of using HRV data to track response to High Intensity Resistance Exercise (HIT). We will cover some of the personal observations I have made including, how my HRV typically responds to a HIT workout, unusual responses and warning signs, and whether HRV recovery tracks with muscular …

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08

Aug'14

Understanding and Using HRV Technology for Exercise: A Beginner’s Guide to HRV (part 2)

In the first part of “The Beginners Guide to HRV“, we looked at a general overview of Heart Rate Variability and how tracking our own HRV has the potential to guide our workouts, specifically high intensity of effort resistance training (HIT) workouts. In the second part, I want to expand on that premise and look at the practicalities of tracking and using HRV data in this context. This is where the rubber meets the road.     HRV apps A quick look at Wikipedia reveals that the HRV app market has expanded pretty quickly over the last few years, with …

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31

Jul'14

HRV: A Beginner’s Guide to Heart Rate Variability (Part 1)

Real world experience and supportive scientific research has shown us that Resistance Training or High Intensity Strength Training, in general is best performed once or twice a week. This frequency appears to be optimal for the vast majority of individuals – there are of course potential outliers and exceptional circumstances.     Mastering our biofeedback As a generally suggested frequency, this is probably as good as we are going to get. Of course this suggestion can be tweaked for the better and adapted to each individual, especially if we become masters of listening to our own body and our energy levels and …

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25

Jul'14

Understanding Exercise and Choosing Your Alpha Exercise and Beta Activities

Why do you exercise? When you decided that you wanted to commence an exercise program, what went through your mind? I bet it was one of the reasons listed below.   Typically, there are four categories of motivators or values for wanting to commence exercise. Do let us know if you can think of others! It should also be pointed out that all the motivators above are legitimate to one degree or another. Of course an individual may have a number of different motivators from two or more of the above categories, all converging to drive that person to start a new exercise regime. …

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