I can remember in my early days of training one of the biggest request from my female clients was “don’t make me BIG”. Now to bring you up to speed, this was the early 90s, bodybuilding was big... no pun intended. So big that most exercise routines performed in most gyms were taken right from the pages of Muscle & Fitness. These workouts weren’t research based products, just the flavor of the month. Later I would learn, from a friend who had his arm routine featured, that they were typically ghost written by the writing staff of the magazine, and pictures of the popular bodybuilder were just inserted. Also you have to understand the 90s were the peak of the machine/isolate the muscle craze. So looking back, I could see the fear that these women experienced. But you need to note that the people featured in these magazines were on high calorie diets and using drugs, which played a big role in putting on a lot of that size, not just the preacher curls.
So let’s fast forward to now. Many of you may know that I recently launched our new Torch workout. And make no bones about it, this workout’s focus is on dropping body fat along with improving overall strength. I did say improve strength, not size. What’s happened in our society is that many people believe that by being stronger you will be bigger. A larger muscle is created from muscle hypertrophy, and I won’t bore you with the science but this typically happens with lighter loads, yes lighter loads, and with single joint isolated exercises. In strength training, one of the benefits is improved muscle contractile strength. This comes from multi-joint exercises using heavier loads for lesser repetitions. Now depending on whom you listen to, those reps could be 2-6 or 3- 8. Nonetheless, not 15! Along with the strength increase muscles will typically take on more of a toned appearance. Just look at the bodies of our athletes from the US Olympic weightlifting team. You may confuse them for gymnast.
But this brings me to my final point, when in life has being strong been bad? And let’s eliminate the “it will make me big” theory. Now I am taking one assumption, that with improved strength you are moving better. And in a healthy program design, strength is built on good movement patterns. Building strength on poor moving patterns just creates dysfunction, which traditionally leads to injury. Being strong prevents injury and leads to a better quality of life. Putting your own suitcase up on the airplane or loading the car up at Costco never hurt anyone. So stop with the myths and start lifting something heavy. I promise you’ll like the outcome.
Now for some big news, this week starts the pre-sale for our Torch classes that kick into high gear next month. Please feel free to visit the studio, check it out, and ask any questions you may have. I can be reached at (702) 892-0400 or Doug@janddfitness.com to schedule an appointment. And we’re offering big savings. The $99 initiation fee will be waived if you sign up this month! This initiation fee covers the Polar Bluetooth Heart monitor that everyone gets along with a private orientation before your 1st class. In your orientation we go through your functional movement screen (FMS) a few exercise basics, and everything you’ll need to make that 1st class a Homerun. See you at the studio.
-Doug
So let’s fast forward to now. Many of you may know that I recently launched our new Torch workout. And make no bones about it, this workout’s focus is on dropping body fat along with improving overall strength. I did say improve strength, not size. What’s happened in our society is that many people believe that by being stronger you will be bigger. A larger muscle is created from muscle hypertrophy, and I won’t bore you with the science but this typically happens with lighter loads, yes lighter loads, and with single joint isolated exercises. In strength training, one of the benefits is improved muscle contractile strength. This comes from multi-joint exercises using heavier loads for lesser repetitions. Now depending on whom you listen to, those reps could be 2-6 or 3- 8. Nonetheless, not 15! Along with the strength increase muscles will typically take on more of a toned appearance. Just look at the bodies of our athletes from the US Olympic weightlifting team. You may confuse them for gymnast.
But this brings me to my final point, when in life has being strong been bad? And let’s eliminate the “it will make me big” theory. Now I am taking one assumption, that with improved strength you are moving better. And in a healthy program design, strength is built on good movement patterns. Building strength on poor moving patterns just creates dysfunction, which traditionally leads to injury. Being strong prevents injury and leads to a better quality of life. Putting your own suitcase up on the airplane or loading the car up at Costco never hurt anyone. So stop with the myths and start lifting something heavy. I promise you’ll like the outcome.
Now for some big news, this week starts the pre-sale for our Torch classes that kick into high gear next month. Please feel free to visit the studio, check it out, and ask any questions you may have. I can be reached at (702) 892-0400 or Doug@janddfitness.com to schedule an appointment. And we’re offering big savings. The $99 initiation fee will be waived if you sign up this month! This initiation fee covers the Polar Bluetooth Heart monitor that everyone gets along with a private orientation before your 1st class. In your orientation we go through your functional movement screen (FMS) a few exercise basics, and everything you’ll need to make that 1st class a Homerun. See you at the studio.
-Doug