Sweat before you stretch

Source

Description

King, I., 2002, Get Buffed! II

Keys to successful stretching

Warm up first: Look to break a sweat prior to stretching - it will increase the pliability of the connective tissue. That doesn’t mean you cannot stretch cold. It just means that if you stretch after raising your body temperature, you will start with greater range.

Cosgrove, A., 2003, Martial Arts

Sweat before stretching: For the best results a solid warm up should be performed prior to any form of stretching. You CAN stretch cold of course, but your results will be greatly enhanced if you break a sweat before you stretch.

Sequence of Stretching

Source

Description

King, I., 2002, Get Buffed! II

Order of Stretches

There is a rationale to the order I have recommended doing the stretches in.  The order basically aims to reduce the limiting factor of the next subsequent stretch.  For example, a tight neck (upper trap) can cause impingement symptoms through the shoulder joint, so loosing off the neck first will allow the muscles of the shoulder to ‘let go’

King, I., 2003, Ask the Master

Lengthening hip flexors and quads release anterior pull on hip. This releases pressure on nerves coming from lower spine. This can reduce spasm in hamstrings, allowing the connective tissue to lengthen and be more receptive to stretching.

Cosgrove, A., 2003, Martial Arts

Stretch from the hip outwards: The sequence of stretching can dramatically improve your results. Stretching the hip flexors and psoas muscles will reduce anterior pull on the hips.  This in turn will improve hamstring range of motion by reducing the tension on the hamstring. So you’ll have increased range in a muscle group you are yet to stretch.  This idea saves time and improves results – so always being with the hip flexors and work outwards.

Tight Side Rule

Source

Description

King, I., 2002, Get Buffed! II

Keys to successful stretching

Tighter side first: If you identify that one side of your body is tighter that the other, perform this side first.  This ensures that the tight side is prioritized.

The Tight Side Rule

Most people will have one side that is tighter than the other side e.g. left hamstring tighter than the right hamstring.  I have developed a method of addressing this imbalance, based on an acute understanding of the power of sequence. Basically, the side you stretch first gets longer and better focus than the side you stretch second!

So once you work out which is your tighter side in each muscle group, do the tighter side first.  Then consider repeating the tighter side again e.g. order would go tighter side, looser side, and tighter side.

Cosgrove, A., 2003, Martial Arts

Always stretch the tightest muscle and/or tightest side first: As a general rule a tight muscle will inhibit the stretch of al other muscles in the surrounding area.  It’s a good idea to work on the worst areas first in the workout.

Stretching methods  - Static

Source

Description

King, I., 2002, Get Buffed! II (book)

Chapter 8 – The stretch: Static Stretching

I find it is the most effective practical way to achieve changes or improvements in flexibility.

Cosgrove, A., 2003, Martial Arts

Static stretching:

You will gain length in the muscle faster with static stretching in my opinion than with any other method

Teach a man how to fish

Source

Description

King, I., 2002, Get Buffed! II (book)

The Introduction is sub-titled – Teaching you how to fish.

The Get Buffed!ä series is an extension of our educational philosophy for life – teach people how to fish, rather than simply giving them the fish.

Cosgrove, A., 2003, Macrocycle

…the saying ‘Give a man a fish and feed him for a day. Teach him how to fish and feed him for life’ is never more true than in this case.  But in my experience – people just want the fish!... So here it is. MY best attempt at 33 weeks worth of fish!

Teach a man how to fish

Source

Description

King, I., 2002, Get Buffed! II (book)

The Introduction is sub-titled – Teaching you how to fish.

The Get Buffed!ä series is an extension of our educational philosophy for life – teach people how to fish, rather than simply giving them the fish.

Cosgrove, A, 2005, Program Design Bible

It is said that if you give a man a fish, you feed him for a day. But if you teach him how to fish, you feed him for a day.  All my previous published work has basically been different kinds of fish.  This is my first attempt to give fishing lessons.

                                                Progressive Loading Model

Source

Description

King, I., 2002, Get Buffed! II (book)

Table 10 – Progressive application of intensity for the less experienced lifter, or those wishing to develop the load capacity slowly.

King, I., 1999, Get Buffed! (book)

In brief, I suggest that the first week of any new training cycle be treated as an ‘exposure week’, not a maximum effort week.  What is often overlooked is the adaptation that results simply from the exposure - not only is a maximum effort unnecessary, it may also be counterproductive!

Additionally, this sub-maximal approach in the first week allows for greater focus on technique.

The aim of the second week is to work to the current limit

This aim of the third week may be to create new levels of strength.

Figure 14 - Key concepts and aims of progressive application of intensity within a cycle.

Cosgrove, A., 2005, Program Design Bible

A sample method we have used in our facility is as follows: Each stage represents a week, so although we may do a program twice a week, we typically only make the intensity adjustments once a week

 

Week One: Introductory Week

* Typically we are introducing new exercises in this phase, so our goal Is to focus on correct technique and develop good form

* Sub-maximal loads. If we know that the client should be able to handle 100lbs for 10 reps in this phase – we will ‘unload’ and only use 90lbs for 10 reps – focusing again on excellent technique. Definitely no missed reps.

* A reduced number of sets. For example the program may call for 2-3 sets of each exercise.  In the introductory week we will typically only perform 1-2 sets of each.  The exposure to the new exercises will be enough of a stimulus so the volume can be reduced.

Week Two: Base Week

 

* Work to previous maximal levels (i.e. in the above example – 100lbs for 10 reps)

* Increase the number of sets to the prescribed number.

* Maintain technique.

* No missed reps should occur.

Week Three: Overload Week

 

* Now we start to push it – looking to set new personal best in the lift (based on last week’s performances)

 

* Full volume

 

* Minimize technical breakdown. Although we are attempting what is essentially at this point supra-maximal work, we do not want to attempt a rep that the client is not sure that they will be able to complete.

Week Four: Shock Week

 

*  Working from previous personal bests – leave nothing in the tank this week

*  Full volume, plus advanced overload techniques if necessary, (drop sets, forces reps etc)

*  Again, minimize technical breakdown, however, missed reps may occur at this stage. However they should only ever occur at this state, and going to failure as a goal is not recommended

Post workout elevation of metabolism

Source

Description

King, I., 2002, Get Buffed! II

Burn energy or calories now  / raise metabolism for the next few days

Remember, burning calories is not just about how many you burn now, but the energy used as a result of the elevation in metabolism that can occur for hours through to days after a workout.

Cosgrove, A., 2006, Five Ah-ha moments, t-nation.com

Ah-ha! #2: For fat loss, the post-workout period is where the most important "something" happens.

 So the "ah-ha!" moment showed me that we can't ignore the post workout period. That's where the adaptations happen. That's where the results are.

 Why did this occur? I've hypothesized that it's related to EPOC, a post exercise elevation of metabolism,  

Program Goals – bigger, stronger and leaner

Source

Description

King, I., 2002, Get Buffed! II (book)

In the original Get Buffed!ä book and in this sequel to the original I provide training programs aimed to help you get bigger, stronger and leaner. 

King, I., 2004, Get Buffed! III (book)

So the first reason there are five programs in this book is to provide greater specificity to different target audiences. Keeping in mind of course these are still generalized sample programs. The difference is now there are five of them!

Schuler, L., and Cosgrove, A., 2006, New Rules

Alwyn has created three training programs, one each for fat loss, hypertrophy (the fancy word for ‘muscle growth’, and pure strength.

Number of phases

Source

Description

King, I., 2002, Get Buffed! II (book)

The program is four stages in length.

King, I., 2004, Get Buffed! III (book)

I’ve made each of the five programs four stages in length.

Schuler, L., and Cosgrove, A., 2006, New Rules

Each program has three phases.

Program Phases are connected

Source

Description

King, I., 2002, Get Buffed! II (book)

That means, there are four different but connected programs. 

Schuler, L., and Cosgrove, A., 2006, New Rules

Each phase is meant to stand on its own as a multi-week program, but the phases also build on one another

Program Phases can be manipulated

Source

Description

King, I., 2002, Get Buffed! II (book)

Now all you have to do is treat each of the four stages that make up this program as units to be manipulated, and decide how to address each stage.  No, you don’t have to apply the same sequence to Stage 2 and beyond because you used it in Stage 1 – you can use a different sequence in each stage if you wanted to.  But remember – there should be a rationale for this – don’t just use variety for variety sake.  Make sure the sequence reflects your needs at the time.

In this four stage program I will present them in either of the above – all you need to do is pick up on that and change it around.   

Schuler, L., and Cosgrove, A., 2006, New Rules

But the real beauty of Alwyn’s vision here - the reason this book is different from any other we’ve seen – is that the programs can be broken down into modular parts for you to mix and match, based on your shifting goals and preferences.

Programs allows and teaches you to individualize your program

Source

Description

King, I., 2002, Get Buffed! II (book)

The programs will be more advanced than in the original Get Buffed!ä.  I am also going to teach you how to manipulate the major variables of program design, allowing you to individualize the program for yourself. I am also going to introduce concepts and methods that I felt were not appropriate in the first book.

But most importantly, in addition to giving you generic program, I aim to teach you how to individualize that program (and any program for that matter) to better suit your individual needs.   And that’s powerful

Schuler, L., and Cosgrove, A., 2006, New Rules

 …you’ve got the chance to create an individualized training system that you can follow for months or even years without having to look elsewhere for routines.

 Types of warm up

Source

Description

King, I., 2002, Get Buffed II(book)

Types of Warm Up

There are generally speaking two types of warm up, and they include :

• A general warm up; and
• A specific warm up.

Schuler, L., and Cosgrove, A., 2006, The New Rules

 Let’s assume there are three types of warm up exercise:

 General warm up

Semi-specific warm up

Specific warm up

 Types of warm up - general

Source

Description

King, I., 2002, Get Buffed II(book)

For example, the stationary exercise bike (of all the equipment found in the average gym) is one of the best total body general warm up activities for most people.

I lean towards the stationary bike because it does the job without being too demanding, but am open to any activity based on your needs and situation. It may be a walk - if so, make it longer than the cycle. It may be a jog - in which case you could make it shorter than the cycle duration recommended. 

Schuler, L., and Cosgrove, A., 2006, The New Rules

General warm ups are things like walking, jogging and bike riding.

 Types of warm up – general – added benefits

Source

Description

King, I., 2002, Get Buffed II(book)

 As the temperature rises in the joint, there is an elevation of the fluid levels that contribute to lubrication of the joint….

So no matter what your current joint status is – there is a powerful reason to employ warm ups to raise joint temperature – to minimize or prevent further degeneration.

Schuler, L., and Cosgrove, A., 2006, The New Rules

 …They’re low intensity and they help you get the creaks out of your joints.  (Joints are naturally lubricated by a bodily secretion called synovial fluid.  As you warm up, the fluid spreads over the joint, acting as a lubricant to decrease friction.)…

 Types of warm up – general – duration

Source

Description

King, I., 2002, Get Buffed II(book)

 The aim of my general warm up is to break a sweat.  How long this will take will be influenced by room or environmental conditions, your clothing, and your overall conditioning.  I believe somewhere between ten to twenty (10-20) minutes of a large muscle group activity.

 So here is what I recommend, breaking the decision into the following three categories of training :

• Lower body : Ten to twenty (10-20) minutes of a large muscle group activity e.g. cycling.
• Upper body trunk : Optional; if any, five to fifteen (5-15) minutes of a large muscle group activity e.g. cycling.
• Upper body extremities : Not needed.

Schuler, L., and Cosgrove, A., 2006, The New Rules

…Rule of thumb?  Five to ten minutes, tops, for a general warm up.

 Types of Warm up - General - Limitations and Potential Pitfalls

Source

Description

King, I., 2002, Get Buffed II(book)

 Now that you are aware of the aims and potential benefits of the warm up, don’t assume that more is better, or that a warm-up is needed or beneficial in all situations.  The following discusses potential limitations and pitfalls associated with or presented by the warm up.

This includes :

• Excessive fatigue
• Excessive heat
• Efficient use of time
• Potential joint aggravation

Excessive fatigue

Always assess by projecting forward or anticipating the impact on the workout that may occur from the residual fatigue resulting from the warm up.  Yes, you can overdo the warm up and negatively impact the workout e.g. lose energy, have less strength.  However, don’t assume that just because the warm up caused fatigue, and even if that residual fatigue reduced work capacity in the workout, that it is inappropriate. Appropriateness is determined by your needs.

Schuler, L., and Cosgrove, A., 2006, The New Rules

 …But if you overdo them, you end up burning off energy supplies that could be better used during the actual workout.

 Types of Warm up - Specific

Source

Description

King, I., 2002, Get Buffed II (book)

 What we call warm up sets in strength training are the specific warm up sets. These specific warm up sets should ideally be performed :

• With the exact body position to be used in the work set.
• On the same equipment that is to be used in the workout.
• In a progressive exposure to more loading through a series of sets

Schuler, L., and Cosgrove, A., 2006, The New Rules

 Specific warm ups involve practicing the exercise you’re going to to right before you do them.  So the squat is a specific warm for…the squat.

 Types of Warm up - Specific

Source

Description

King, I., 2002, Get Buffed II(book)

 …. There may be situations where the general warm up is deleted (such as say an upper arm strength workout) but the specific warm up SHOULD NEVER BE DELETED!

 So here is what I recommend, breaking the decision into the following three categories of training : 

• Lower body : Ten to twenty (10-20) minutes of a large muscle group activity e.g. cycling.
• Upper body trunk : Optional; if any, five to fifteen (5-15) minutes of a large muscle group activity e.g. cycling.
• Upper body extremities : Not needed

Schuler, L., and Cosgrove, A., 2006, The New Rules

 For upper body lifts, like bench presses, I follow the same protocol for specific worm-ups, but I don’t do much in the way of general or semi-specific drills.

Bench press - spotting

Source

Description

King, I., 2002, Get Buffed! II (book)

 

 Safety and Spotting

·                 When the bar is above the body e.g. in the bench press, do not hesitate to use a spotter in the event that you can not complete the movement.

 

And make sure you use spotters whenever the load is above the body, and especially good ones for the eccentric sets! I want you to refer to the section just below in this section, where I give further information on eccentric training, to ensure you perform these movements safely and effectively.

 

Safety is my main concern. 

Schuler, L., and Cosgrove, A., 2006, New Rules

A few words about safety

 

But I do encourage spotters on the bench presses, and perhaps on the squats…..

 

Bench press – spotting – lift off

Source

Description

King, I., 2004, Get Buffed! III (book)

Spotter guidelines:

ü  When going closer to your limit in the bench, you will want to teach your spotter/s a signal so they know when to assist you out of the rack, and stay with the bar as you move it horizontally towards the starting position, and then release it slowly and evenly back into your control.  You don’t want them dumping the weight onto you!

Schuler, L., and Cosgrove, A., 2006, New Rules

On bench presses, the spotters should help you lift the weight off the racks so you can take it at arm’s length…..

Bench press – spotting – lift off

– saves energy

Source

Description

King, I., 2002, Get Buffed! II (book)

Also, because of the relatively weak position when un-racking/re-racking the bar, you can lose a lot of energy in doing so.

Schuler, L., and Cosgrove, A., 2006, New Rules

…That accomplishes two things: First, you don’t waste any energy. Second, you don’t start the lift with the feeling that the weight is too heavy, which can happen if you pull it from the racks yourself.

Bench press – spotting – lift off

– saves lifting from a biomechanically weak position 

Source

Description

King, I., 2002, Get Buffed! II (book)

Another need for the spotter is the concern of taking load in the above forehead position, when taking the bar out of or returning it to the racks.  This is a position of higher stress on the shoulder and neck joints.

Schuler, L., and Cosgrove, A., 2006, New Rules

 …Your shoulders are in a biomechanically weak position on the pull, so when you pull from a weak position to a strong one, your body remembers how heavy that weight felt in the weak position.

Bench press – spotting

– make sure they are strong enough

Source

Description

King, I., 2004, Get Buffed! III (book)

But from a safety perspective, you MUST HAVE either great spotters capable of recovering you and the load involved or a safety rack to exit gracefully and safely from any missed reps.

Schuler, L., and Cosgrove, A., 2006, New Rules

…make sure they’re strong enough to lift the bar if you get stuck.

Bench press – spotting

– not to touch it

Source

Description

King, I., 2004, Get Buffed! III (book)

ü  When going closer to your limit in the bench, you will want to teach your spotter/s a signal so they know when to assist you out of the rack, and stay with the bar as you move it horizontally towards the starting position, and then release it slowly and evenly back into your control.  You don’t want them dumping the weight onto you!

ü  You also want to teach them when to come in if you fail a rep, as you don’t want the distraction of their hands or them lifting if you are confident of completing the rep. This is shattering!

ü  If they do get involved, they need to know how much to help, where to lift, and at what speed to ensure the lift occurs at between the efforts of you two.

ü  They need to know your plans, so they don’t make up plans of their own. For example, if you miss a rep and plan to rack the bar, and they shout out for more reps, this is not the time to be discussing this disagreement!

ü  You also want to teach them a signal for when to get involved in taking the bar back towards the rack at the end of the set.

ü  How many spotters should you use?  Your choices are basically 1, 2 or 3.  I would go 1 or 3 only – I don’t like having 2.  There is too big a risk with 2 - that one will lift earlier or more than the other side lifter – and you can cop a serious injury (e.g. pec tear) from this error.  Having a center spotter over your head, which you have in a 1 or 3 spotter situation, negates this to a large extent.

Schuler, L., and Cosgrove, A., 2006, New Rules

He should let go when you have a firm grip at arm’s length, and not touch it until you’ve lowered it and pressed it back to arm’s length - unless you fail on the lift, in which case he should grab it upon your signal or before it slowly sinks back onto your rig cage.

If you don’t know the spotter, make sure he understands he’s not to touch the bar until you give him some sort of signal. No matter what, you’ve ‘failed’ on the lift if he touches it, so this point needs to be clear before the lift begins.

Bench press – spotting

Stronger and more experienced lifter

Source

Description

King, I., 2004, Get Buffed! III (book)

Have excellent training partners and spotters

At the advanced level having excellent spotters and training partners can make a huge, positive difference.  This is what I look for in an ideal training partner – someone who:

ü  Is stronger and better than me.

Schuler, L., and Cosgrove, A., 2006, New Rules

 …Another good bet is to ask the biggest, most experienced lifter for a spot.  Most of us are too intimidated to approach a big guy, but big guys, in my experience, actually like helping other guys succeed at lifting. 

Bench press – spotting – where to stand

Source

Description

King, I., 2004, Get Buffed! III (book)

How many spotters should you use?  Your choices are basically 1, 2 or 3.  I would go 1 or 3 only – I don’t like having 2.  There is too big a risk with 2 - that one will lift earlier or more than the other side lifter – and you can cop a serious injury (e.g. pec tear) from this error.  Having a center spotter over your head, which you have in a 1 or 3 spotter situation, negates this to a large extent.

Schuler, L., and Cosgrove, A., 2006, New Rules

Ideally, the spotter should be right behind your head. 

Bench press – without spotters

Source

Description

King, I., 2002, Get Buffed! II (book)

If you are training with no hope of getting a spotter (e.g. solo) do yourself a favor and use a power rack with the safety racks set just out of range reach, but high enough to prevent you crushing your sternum!

Schuler, L., and Cosgrove, A., 2006, New Rules

Many gyms have squat racks with side rails that give you a place to drop the bar if you get stuck in the bottom position. That makes a spotter unnecessary.

Defining training ages

Source

Description

King, I., 2002, Get Buffed II! (book)

 (book)

So what constitutes or determines which category you fall into?  There is no hard and fast rules here.  However in order to give you insight into which level you could consider yourself, I have provided the following generalizations based on your ‘training age’.  Training age a term used to describe  the number of years you have been participating in any given training activity.

 

Beginner         -           <1 year of continual training

Intermediate  -           1-4 years of continual training

Advanced        -           >4 years of continual training

 

Note that these years refer to continual years of training. Once you have experienced a recent period of non-training of 6 months or more, you should at least re-commence in the earlier training level. 

 

For example, if you had training continuously with strength training for 3 years and felt you were an intermediate level trainer, and just recently had not trained for six or more months – we would recommend you recommence with the beginner programs. 

Schuler, L., and Cosgrove, A., 2006, New Rules

Beginner

If you’ve never lifted for more than a few months without stopping and you have been on any program for more than a month, consider yourself a beginner.

 

Intermediate

We define an intermediate as a guy who has, at some point, lifted for at least a year without taking a substantial break

 

Advanced

An advanced lifter should be able to say he’s lifted for years without a serious break and that those years were both consecutive and adjacent to the current one.

Wave loading

Source

Description

King, I., 2002, Get Buffed! II (book)

Belts

To sum up this section on belts – I don’t use them very often.  In the first few years of any person’s strength training, there really is no need. 

Wraps

And just like the belts I suggest they be used sparingly, in the heavier load phases of your program. 

Schuler, L., and Cosgrove, A., 2006, New Rules

I don’t believe in using belts, wraps, straps or gloves, even for the heaviest deadlifts.  Instead, I encourage you to do these lifts ‘raw’, using your bare hands….and your own midsection muscles….

Exercise

Sets

Reps

Temp

Rest

Squat

6

6

301

180

1

6

1

10-12

15-20

ALTERNATE:

Bulgarian Split Squat

3

15

311

0

Step up

3

15

311

90

ALTERATE:

Back Extension

2

10

222

90

Swiss Ball Crunch

2

10

222

90

Exercise

Sets

Reps

Temp

Rest

ALTERNATE:

Barbell bench press

5

6

311

180

1

6

1

10-12

Barbell bent over row

5

6

311

180

1

6

1

10-12

ALTERNATE:

Close Grip Lat pulldown

2

6-8

311

120

Dumbbell shoulder press

2

6-8

311

120

Lower body Russian twist

2

10

101

90

Exercise

Sets

Reps

Temp

Rest

Deadlift

6

6

301

180

1

6

1

10-12

15-20

ALTERNATE:

Romanian Deadlift

3

15

311

0

Static Lunge

3

15

311

90

ALTERATE:

Back Extension

2

10

222

90

Swiss Ball Crunch

2

10

222

90

Flexibility - Ultimately it doesn’t matter what type of stretching you do

Source

Description

King, I., 2002, Get Buffed! II

I really don’t care what type of stretching a person uses, provided they achieve what I believe to be a minimum or optimum range needed to reduce injury potential and enhance performance.

Cosgrove, 2006, 7 Keys to Athletic Success, t-nation.com

 …. I don't care whether you do yoga, dynamic stretches, AIS stretching, CRAC stretching, or old fashioned deadly static stretching. What I do want is for you to spend a good 10-15 minutes on flexibility through all your tight areas. As this tends to be the most ignored portion of most people's routine, I prefer this to be done in the gym. Otherwise, it tends to be skipped.

Stretching before strength training

Source

Description

King, I., 2002, Get Buffed! II

By the late 1990s/early 2000’s the stretching paradigm was that static stretching had an acute (short-term) impact of reducing your strength, so if you want to do it, only do it afterward the workout….

This misinformation is not surprising when you see some of the most outspoken people on stretching, who have never personally mastered stretching, never closely assessed the training impact it has had with large sample sizes over many years – yet form dogmatic opinions based on, well, I am not sure what!

Generally speaking I recommend your total stretching program consist predominantly of static stretching.

I do two things that are still considered relatively unique. I recommend stretching, and I recommend stretching before the workout

Cosgrove, A., 2006, 7 Keys to athletic success

1. MAMP: Mobility, Activation, and Movement Preparation (cont)

I think it's important to say that I have absolutely no problem with a client who needs to develop range of motion doing static stretching before activity. The studies that showed static stretching to be a bad idea were flawed, and it's only common sense to have a tight client work on developing range before you do anything else.

                                                Progressive Loading Model

Source

Description

King, I., 2002, Get Buffed! II (book)

Table 10 – Progressive application of intensity for the less experienced lifter, or those wishing to develop the load capacity slowly.

King, I., 1999, Get Buffed! (book)

In brief, I suggest that the first week of any new training cycle be treated as an ‘exposure week’, not a maximum effort week.  What is often overlooked is the adaptation that results simply from the exposure - not only is a maximum effort unnecessary, it may also be counterproductive!  Additionally, this sub-maximal approach in the first week allows for greater focus on technique.

The aim of the second week is to work to the current limit

This aim of the third week may be to create new levels of strength.

Cosgrove, 2009, So you want to become a fitness professional, t-nation.com

A lot of it is educating the client. At my gym we do each workout for a month. Week one is an introduction week, which is lower volume, lower intensity. Week two is base week. Week three is overload, and week four is shock. The shock week is when I just crush you.

What I've found is that the first workout always gets them sore anyway, because it's all new exercises, and we work a lot on their weaknesses.

Defined – Afterburn Effect – Rachel Cosgrove

 [sentence structure/word selection comparison]

King, I., 2002, Get Buffed! II (book)

Cosgrove, R., 2009, Female Body Breakthrough

Remember,

An afterburn effect occurs when you have pushed your body during a workout at a high enough intensity to create

burning calories is not just about how many you burn now, but the energy used as a result of the

a state in which you’ll continue to burn calories

elevation in metabolism

at an accelerated rate

that can occur for hours through to days after a workout.

for the next 24 to 48 hours.

Sequence of Stretching

Source

Description

King, I., 2002, Get Buffed! II

Order of Stretches

There is a rationale to the order I have recommended doing the stretches in.  The order basically aims to reduce the limiting factor of the next subsequent stretch.  For example, a tight neck (upper trap) can cause impingement symptoms through the shoulder joint, so loosing off the neck first will allow the muscles of the shoulder to ‘let go’

King, I., 2003, Ask the Master

Lengthening hip flexors and quads release anterior pull on hip. This releases pressure on nerves coming from lower spine. This can reduce spasm in hamstrings, allowing the connective tissue to lengthen and be more receptive to stretching.

Cosgrove, R., 2009, Female Body Breakthrough

Stretch from the hips outwards: The sequence of stretching can dramatically improve your results.  Stretching your hip flexors will reduce the anterior (forward) pull on your hips.  This, in turn, will improve the range of motion of your hamstrings by reducing the tension on them.  .  So you’ll have increased range in a muscle grip you have yet to stretch.  This idea saves time and improves results – so always begin with the hip area and work outwards.

Tight Side Rule

Source

Description

King, I., 2002, Get Buffed! II

Keys to successful stretching

Tighter side first: If you identify that one side of your body is tighter that the other, perform this side first.  This ensures that the tight side is prioritized.

The Tight Side Rule

Most people will have one side that is tighter than the other side e.g. left hamstring tighter than the right hamstring.  I have developed a method of addressing this imbalance, based on an acute understanding of the power of sequence. Basically, the side you stretch first gets longer and better focus than the side you stretch second!

So once you work out which is your tighter side in each muscle group, do the tighter side first.  Then consider repeating the tighter side again e.g. order would go tighter side, looser side, and tighter side.

Cosgrove, R., 2009, Female Body Breakthrough

Always stretch the tightest muscle and/or tightest side first: As a general rule, a tight muscle will inhibit the stretch of all other muscles in the surrounding areas.  It’s a good idea to work on the worst side first in the workout.

Sweat before you stretch

Source

Description

King, I., 2002, Get Buffed! II

Keys to successful stretching

Warm up first: Look to break a sweat prior to stretching - it will increase the pliability of the connective tissue. That doesn’t mean you cannot stretch cold. It just means that if you stretch after raising your body temperature, you will start with greater range.

Cosgrove, R., 2009, Female Body Breakthrough

Sweat before you stretch: For the best results, you should perform a good solid warm up before doing any form of stretching.  You can stretch cold, of course, but your results will be greatly enhanced if you break a sweat before you stretch.

Stretching Cold

Source

Description

King, I., 2002, Get Buffed! II

Keys to successful stretching

Warm up first: Look to break a sweat prior to stretching - it will increase the pliability of the connective tissue. That doesn’t mean you cannot stretch cold. It just means that if you stretch after raising your body temperature, you will start with greater range.

Cosgrove, R., 2009, Female Body Breakthrough

Sweat before you stretch: For the best results, you should perform a good solid warm up before doing any form of stretching.  You can stretch cold, of course, but your results will be greatly enhanced if you break a sweat before you stretch.

Sequence of Stretching

Source

Description

King, I., 2002, Get Buffed! II

Order of Stretches

There is a rationale to the order I have recommended doing the stretches in.  The order basically aims to reduce the limiting factor of the next subsequent stretch.  For example, a tight neck (upper trap) can cause impingement symptoms through the shoulder joint, so loosing off the neck first will allow the muscles of the shoulder to ‘let go’

King, I., 2003, Ask the Master

Lengthening hip flexors and quads release anterior pull on hip. This releases pressure on nerves coming from lower spine. This can reduce spasm in hamstrings, allowing the connective tissue to lengthen and be more receptive to stretching.

Cosgrove, R., 2009, Female Body Breakthrough

Stretch from the hips outwards: The sequence of stretching can dramatically improve your results.  Stretching your hip flexors will reduce the anterior (forward) pull on your hips.  This, in turn, will improve the range of motion of your hamstrings by reducing the tension on them.  .  So you’ll have increased range in a muscle grip you have yet to stretch.  This idea saves time and improves results – so always begin with the hip area and work outwards.

Teach a man how to fish

Source

Description

King, I., 2002, Get Buffed! II (book)

The Introduction is sub-titled – Teaching you how to fish.

The Get Buffed!ä series is an extension of our educational philosophy for life – teach people how to fish, rather than simply giving them the fish.

Cosgrove, A. and R, 2009, Program Design Bible, 2^nd Ed

It is said that if you give a man a fish, you feed him for a day. But if you teach him how to fish, you feed him for a day Most of our previous published work has basically been different kinds of fish.  This manual is the system we use to each our team at Results Fitness how to “fish”….This is our attempt at giving fishing lessons.

Stretching methods  - Static

Source

Description

King, I., 2002, Get Buffed! II (book)

 Generally speaking I recommend your total stretching program consist predominantly of static stretching. 

Cosgrove, A., and  Cosgrove, R., 2009, Program Design Bible

Don’t be afraid to statically stretch.

Flexibility - Ultimately it doesn’t matter what type of stretching you do

Source

Description

King, I., 2002, Get Buffed! II

I really don’t care what type of stretching a person uses, provided they achieve what I believe to be a minimum or optimum range needed to reduce injury potential and enhance performance.

Cosgrove, A., and Cosgrove, R., 2009, Program Design Bible

I don't care whether you do yoga, dynamic stretches, AIS stretching, CRAC stretching, or old fashioned deadly static stretching. What I do want is for you to spend a good 10-15 minutes on flexibility through all your tight areas. As this tends to be the most ignored portion of most people's routine, I prefer this to be done in the gym. Otherwise, it tends to be skipped.

Stretching methods  - Static

Source

Description

King, I., 2002, Get Buffed! II (book)

Generally speaking I recommend your total stretching program consist predominantly of static stretching.

Cosgrove, A., and  Cosgrove, R., 2009, Program Design Bible

Don’t be afraid to statically stretch.

Flexibility - Ultimately it doesn’t matter what type of stretching you do

Source

Description

King, I., 2002, Get Buffed! II

I really don’t care what type of stretching a person uses, provided they achieve what I believe to be a minimum or optimum range needed to reduce injury potential and enhance performance.

Cosgrove, A., and Cosgrove, R., 2009, Program Design Bible

I don't care whether you do yoga, dynamic stretches, AIS stretching, CRAC stretching, or old fashioned deadly static stretching. What I do want is for you to spend a good 10-15 minutes on flexibility through all your tight areas. As this tends to be the most ignored portion of most people's routine, I prefer this to be done in the gym. Otherwise, it tends to be skipped.

                                                Progressive Loading Model

Source

Description

King, I., 2002, Get Buffed! II (book)

Table 10 – Progressive application of intensity for the less experienced lifter, or those wishing to develop the load capacity slowly.

King, I., 1999, Get Buffed! (book)

In brief, I suggest that the first week of any new training cycle be treated as an ‘exposure week’, not a maximum effort week.  What is often overlooked is the adaptation that results simply from the exposure - not only is a maximum effort unnecessary, it may also be counterproductive!

Additionally, this sub-maximal approach in the first week allows for greater focus on technique.

The aim of the second week is to work to the current limit

This aim of the third week may be to create new levels of strength.

Figure 14 - Key concepts and aims of progressive application of intensity within a cycle.

Cosgrove, A., and Cosgrove, R., 2009, Program Design Bible

A sample method we have used in our facility is as follows: Each stage represents a week, so although we may do a program twice a week, we typically only make the intensity adjustments once a week

Week One: Introductory Week

* Typically we are introducing new exercises in this phase, so our goal Is to focus on correct technique and develop good form

* Sub-maximal loads. If we know that the client should be able to handle 100lbs for 10 reps in this phase – we will ‘unload’ and only use 90lbs for 10 reps –