Why you should incorporate more calisthenics

Strength training is a vital component of any fitness routine, with numerous benefits such as increased muscle mass, improved metabolism, and better bone health. While many people turn to traditional weightlifting and machines for their strength training needs, incorporating calisthenics into your regimen can offer unique advantages that shouldn't be overlooked.

Why Calisthenics?

Calisthenics, a form of strength training that uses bodyweight exercises for resistance, provides several benefits that complement and enhance traditional weightlifting. One of the primary advantages of calisthenics is that it allows for greater functional strength development.

Unlike weightlifting, which often isolates specific muscle groups, calisthenics exercises engage multiple muscle groups simultaneously, mimicking real-life movements and activities. This functional strength development can improve overall performance in various physical tasks and activities, making it a valuable addition to any strength training routine.

Furthermore, calisthenics can offer greater flexibility in terms of where and when you can work out. Bodyweight exercises require minimal to no equipment and can be done virtually anywhere, making them an excellent option for individuals who prefer to exercise at home or while traveling. The versatility of calisthenics allows for consistent training without the need for a gym or specialized equipment, making it a convenient choice for those with busy schedules.

Incorporating more calisthenics into your strength training routine can also help improve mobility, balance, and coordination. Many calisthenics exercises involve full-body movements that require core stability and control, leading to enhanced overall body awareness and coordination. By focusing on bodyweight exercises that engage stabilizing muscles, calisthenics can help address muscular imbalances and improve joint mobility, reducing the risk of injuries both in and out of the gym.

Moreover, calisthenics offers a progressive approach to strength training that can benefit individuals of all fitness levels. Beginners can start with foundational bodyweight exercises like push-ups, squats, and planks and gradually progress to more advanced movements as they build strength and confidence. Calisthenics increase in difficulty relative to the length of the lever to add load rather than external weight when using dumbbells and barbells. Advanced practitioners can challenge themselves with complex calisthenics skills such as muscle-ups, handstands, and levers, providing endless opportunities for growth and development.

In conclusion, incorporating more calisthenics into your strength training routine can be a valuable addition that offers numerous benefits. From improved functional strength and flexibility to enhanced mobility and coordination, calisthenics can complement traditional weightlifting to create a well-rounded fitness program. Whether you're a beginner looking to build a solid fitness foundation or an experienced lifter seeking new challenges, adding calisthenics exercises to your routine can help you achieve your strength training goals more effectively.

5 Benefits of Lifting Weights

5 Benefits of Lifting Weights: A Comprehensive Guide

Lifting weights is one of the most powerful investments in time for improving your health and quality of life. Investing only two to three hours per week will make a positive impact. Below I discuss just five of the myriad of benefits-

Increased Muscle Mass and Strength

One of the most well-known benefits of lifting weights is the promotion of muscle growth and strength. Regular weight training stimulates muscle protein synthesis, leading to muscle hypertrophy. A meta-analysis published in the "Journal of Strength and Conditioning Research" (West et al., 2012) found a significant correlation between resistance training and muscle mass gains in young adults. Moreover, a study by Peterson et al. (2011) demonstrated that resistance training can increase muscle strength by up to 40% after just four months.

Improved Metabolic Health

Lifting weights can have profound effects on metabolic health. Research conducted by Strasser et al. (2010) indicated that resistance training is effective in lowering HbA1c levels in individuals with type 2 diabetes, thus improving glycemic control. Additionally, a systematic review by Kelley et al. (2017) revealed that resistance training can lead to reductions in visceral fat, a significant risk factor for metabolic syndrome.

Enhanced Bone Density

Weight-bearing exercises, such as lifting weights, are crucial for maintaining optimal bone health. A study published by Mohammed H. Saiem Aldahr Bone Mineral Status Response to Aerobic Versus Resistance Exercise Training in Postmenopausal Women showed that resistance training can increase bone mineral density in postmenopausal women, reducing the risk of osteoporosis. Similarly, a meta-analysis by Zhao et al. (2018) highlighted the positive impact of resistance training on bone health in older adults.

Better Mental Health

Engaging in regular weightlifting sessions can have beneficial effects on mental well-being. Research by Gordon et al. (2017) demonstrated that resistance training can reduce symptoms of depression and anxiety. Furthermore, a study published in the "Journal of Sports Sciences" (Hassmen et al., 2000) reported that weight training can improve self-esteem and cognitive function in individuals of all ages.

Enhanced Quality of Life

Lifting weights not only improves physical health but also enhances overall quality of life. A study by Christopher J. Keating found that resistance training is associated with increased functional capacity and independence in older adults. Moreover, a meta-analysis conducted by Sherrington et al. (2017) revealed that strength training can reduce the risk of falls in the elderly, promoting longevity and well-being.

In conclusion, lifting weights offers a wide range of benefits, including increased muscle mass and strength, improved metabolic health, enhanced bone density, better mental health, and an overall enhanced quality of life. Incorporating resistance training into your fitness routine can lead to profound improvements in both physical and mental well-being, making it a valuable component of a healthy lifestyle.

Compounded Progress

The Benefits of Incorporating Compound Exercises in Your Strength Training Routine

Strength training is an essential component of any fitness regimen. It not only helps in building muscle mass but also aids in increasing strength and improving overall health. When it comes to strength training, one of the most effective methods is incorporating compound exercises into your workout routine. Compound exercises involve multiple joints and muscle groups working together in a single movement, making them highly efficient and beneficial for achieving various fitness goals. In this article, we will delve deeper into the reasons why compound exercises should be an integral part of your strength training program.

1. Increases Muscle Mass and Strength Simultaneously

Compound exercises engage multiple muscle groups simultaneously, allowing for more muscle fibers to be activated in each movement. This results in greater muscle stimulation and growth compared to isolation exercises that target only a single muscle group at a time. By incorporating compound movements like squats, deadlifts, bench press, and pull-ups into your workout routine, you can maximize muscle recruitment and achieve noticeable gains in muscle mass and strength.

2. Improves Functional Strength and Athletic Performance

Functional strength is the ability to perform everyday activities and athletic movements efficiently. Compound exercises mimic real-life movements and activities, making them highly effective in improving functional strength. By training your body to work as a cohesive unit through compound movements, you can enhance your performance in various sports and activities that require strength, coordination, and agility.

3. Enhances Calorie Burn and Promotes Fat Loss

Compound exercises are known for their ability to stimulate the metabolism and promote calorie burn both during and after the workout. Since these movements involve multiple muscles working together, they require more energy expenditure compared to isolated exercises. Incorporating compound exercises into your strength training routine can help accelerate your fat loss goals by increasing your overall caloric expenditure and boosting your metabolic rate.

4. Saves Time and Increases Efficiency

One of the main advantages of compound exercises is their efficiency in working multiple muscle groups in a single movement. This not only saves time during your workout but also allows you to get more done in less time. Instead of spending hours focusing on isolated exercises, you can achieve a comprehensive full-body workout by incorporating compound movements into your routine. This time-efficient approach is especially beneficial for individuals with busy schedules looking to make the most out of their gym sessions.

I’m not an advocate of being a gym rat and I feel you should do the minimum effective dose when performing your strength training. If you want to do extra activity, find other activities outside the gym.

5. Reduces the Risk of Imbalances and Injuries

By engaging multiple muscle groups in compound exercises, you can help prevent muscle imbalances that can lead to injuries and postural issues. Isolation exercises, while beneficial in targeting specific muscles, may not address the overall functional strength and balance of the body. Compound movements promote balanced muscle development and coordination, reducing the risk of overuse injuries and enhancing joint stability.

This is applicable for the average person, but especially if you are engaging in high impact activities such as climbing and martial arts like Brazilian Jiu-Jitsu.

How I Incorporate Compound Exercises

In your tool box you want to primarily be using these type of exercises as your bread & butter foundation -

Pushing - Dumbbell presses, push up variations, parallel bar dips, barbell presses

Pulling - Chin-up’s, pull-up’s, dumbbell rows, cable pulldowns & rows, barbell rows. horizontal bodyweight rows

Quad dominant lower body - Squats, Split Squats, Lunges

Hip dominant lower body - Deadlift’s, romanian deadlift, sumo deadlift, trap bar deadlift, single leg deadlift

The versions that you use will be relative to your level and regressions of the body-weight exercises can be found for even a beginner.

In Conclusion

Incorporating compound exercises into your strength training routine is a smart and effective way to maximize your workout results and achieve your fitness goals. Whether your aim is to build muscle, improve strength, increase athletic performance, or lose fat, compound exercises offer a myriad of benefits that can take your fitness journey to the next level. By integrating movements that challenge multiple muscle groups simultaneously, you can enhance your overall strength, functionality, and physique. Remember, it's essential to consult with a fitness professional or trainer to ensure proper form and technique when performing compound exercises to reap the full benefits of these powerhouse movements.

Using Double Progression for Better Results

Understanding Double Progression in Strength Training

Strength training is a vital component of any fitness routine, and one popular method to continuously challenge your muscles and make progress is through a technique called double progression. Whether you are a beginner looking to build a solid foundation of strength or an experienced lifter aiming to break through plateaus, double progression can be a valuable tool in your training arsenal.

What is Double Progression?

Double progression is a training method that involves increasing the weight lifted only after a certain rep range has been reached. This approach allows for a balance between volume and intensity, ensuring that you are progressively overloading your muscles over time. The two components of double progression are:

1. First Progression: This involves increasing the number of repetitions while maintaining the same weight. For example, if you are performing squats with 100 pounds and aiming for 3 sets of 8 reps, you would increase the weight to 105 pounds only after you can complete all sets and reps with good form.

2. Second Progression: Once you reach the top of the rep range with good form consistently, you then increase the weight for the next workout. Continuing with the previous example, if you were successfully doing 3 sets of 12 reps with 100 pounds, you would increase the weight to 105 pounds and go back to aiming for 3 sets of 8 reps.

How to Implement Double Progression

1. Choose Your Exercises

Primarily select compound exercises that target major muscle groups, such as squats, deadlifts, bench press, overhead press, rows, and pull-ups. These exercises allow for maximal muscle recruitment and provide a solid foundation for strength gains.

If you are particularly aesthetically minded or have a sports-specific reason for strengthening a particular attribute, then some additional isolation exercises may be added. Treat these as the icing on the cake, you still need the compound exercises as the foundation. 

2. Establish Your Rep Ranges

Determine a rep range for each exercise based on your goals. A common range for strength is 4-6 reps, hypertrophy is 8-12 reps, and endurance is 12-15+ reps. Choose a range that aligns with your objectives.

If you are a woman or smaller individual, it may be useful to use a broader repetition bracket before attempting to increase the weight: 4-10 reps, 8-14 reps and 12-20 reps. 

For example, if your body-weight is only 50 to 60 kilos, jumping up from 6 to 8 kilos on a dumbbell is a much larger relative to your body-weight than it would be for a individual who is 80 to 90 kilos in body-weight. 

This same rule can apply to isolation exercises where the leverage is not as good. Here a broader repetition bracket can work better. 

3. Start Light

Begin with a weight that is challenging but allows you to complete the desired reps with proper form. This sets the baseline for your progression.

In the quest to increase your repetitions and, eventually, the weight do not allow your form to deviate from how you started, and you might find you may need to stick to a particular set and rep range to help hone your form before progressing further. 

A common trap is to decrease the range of motion as the reps and weight increase, which gives you a false sense of progression. If you are unsure, film yourself to keep it honest. 

4. Track Your Workouts

Maintain a workout log to record the weight used, sets, and reps completed for each exercise. Tracking your progress is essential to ensuring continual growth.

You can use an app, spreadsheet or simply a pen and some paper, whatever keeps you consistent.

5. Progress Wisely

Focus on gradual increments in weight to avoid stalling or risking injury. Aim for small additions, such as 2.5-5 pounds for upper body exercises and 5-10 pounds for lower body exercises. Again, this is relative to your own body-weight. The smaller the person, the smaller the progressions should be. 

6. Listen to Your Body

Pay attention to how your body responds to the training stimulus. If you experience excessive fatigue, persistent soreness, or joint discomfort, adjust your training accordingly to prevent overtraining. Sometimes back cycling the weight to a slightly lighter load may be needed. Its a long game and 2 step forwards 1/2-1 step back is better than hitting a plateau.

Benefits of Double Progression

• Structured Progression: Double progression provides a clear framework for advancing your strength levels systematically.

• Prevents Plateaus: By consistently challenging your muscles with increased reps before adding weight, you can overcome plateaus and continue making gains.

• Balanced Approach: The method combines volume and intensity in a harmonious manner, promoting both muscle endurance and strength development.

• Adaptable and Scalable: Double progression can be applied to various training programs and adapted to different fitness levels, making it a versatile strategy for all individuals.

In conclusion, double progression is a practical and effective method for advancing your strength training goals. By intelligently manipulating rep ranges and weights, you can foster continuous progress and enhance your overall performance in the gym. Remember to stay patient, stay consistent, and embrace the journey of strength development with the double progression approach.

Why You Should Strength Train for Longevity

The Benefits of Strength Training for Longevity

Strength training, also known as resistance training, is a form of exercise that focuses on improving and increasing the strength of muscles by applying resistance against them. While many people associate strength training with building muscle mass and achieving a toned physique, its benefits extend far beyond the aesthetics. In fact, strength training has been shown to play a crucial role in promoting longevity and enhancing overall health and well-being. In this article, we will explore five significant benefits of strength training for longevity.

1. Improved Muscle Mass and Bone Density

As we age, we naturally experience a decline in muscle mass and bone density, which can contribute to a variety of health issues, including osteoporosis and frailty. Strength training helps counteract these effects by stimulating the growth of muscle tissue and increasing bone density. By engaging in regular strength training exercises, individuals can improve their muscle mass and bone strength, reducing the risk of fractures and injuries as they age. You will also be able to play with your kids & grandchildren more safely and for longer.

2. Enhanced Metabolic Health

One of the key benefits of strength training is its ability to boost metabolism and improve metabolic health. As individuals build muscle through resistance training, their bodies become more efficient at burning calories, even at rest. This increased metabolic rate can help individuals maintain a healthy weight, reduce the risk of obesity and metabolic disorders, such as diabetes, and improve overall metabolic function, all of which are essential for longevity.

3. Increased Functional Strength and Independence

Maintaining functional strength is crucial for preserving independence and quality of life as we age. Strength training helps individuals improve their strength, endurance, balance, and flexibility, all of which are essential for carrying out everyday tasks and activities. By enhancing functional strength through resistance training, individuals can reduce their risk of falls, maintain their mobility, and preserve their independence well into their later years.

4. Enhanced Cardiovascular Health

While strength training primarily focuses on building muscle strength, it also offers significant benefits for cardiovascular health. Engaging in resistance training can help lower blood pressure, improve blood circulation, and enhance heart health. By incorporating strength training into their fitness routines, individuals can reduce their risk of heart disease, stroke, and other cardiovascular conditions, ultimately promoting longevity and overall well-being.

5. Improved Mental Health and Cognitive Function

In addition to its physical benefits, strength training can also have a positive impact on mental health and cognitive function. Research has shown that regular exercise, including strength training, can help reduce stress, anxiety, and depression, while improving mood and boosting cognitive function. By engaging in strength training exercises, individuals can enhance their overall mental well-being, reduce the risk of cognitive decline, and promote cognitive longevity.

In conclusion, strength training offers a wide range of benefits that contribute to longevity and overall health. By improving muscle mass and bone density, enhancing metabolic health, increasing functional strength, promoting cardiovascular health, and boosting mental well-being, strength training plays a crucial role in supporting a healthy and active lifestyle as we age. Whether you are a fitness enthusiast or new to strength training, incorporating resistance exercises into your routine can have profound effects on your longevity and quality of life.

Remember, it's never too late to start reaping the benefits of strength training for a healthier, more resilient future.