Does Training With a Personal Trainer Build More Muscle? | Supervised vs. Unsupervised Training

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Hey there, hunks and hunkheads.
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Welcome back to the Show Up Fitness podcast.
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I'm your co-host, Adam Baldwin, the host with the bigger biceps.
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Don't let Chris tell you otherwise.
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And today we're going to look at if people actually do see improved results when being supervised during training.
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I think it's a really important topic and really fascinating to look at for trainers because when I come across a lot of trainers when they're in my call, whether I'm doing mentorship with them, when we go to these seminars and teach, even trainers that have been successful and are good at sales and have full books of business, a lot of times struggle with understanding the value that they're actually providing.
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Whether if you're a new trainer working at a big box gym in which clients are paying anywhere between$70 to$90 an hour to work with you, that sometimes feels like a hard sale because, like, am I really worth that much money for an hour?
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If you're going to one of the higher-end gyms where it's at an equinox, a lifetime in which you're charging usually$120 plus, sometimes up above$150, up to$200.
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A lot of trainers struggle with Am I worth that?
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Is there actually that much value in what I'm providing?
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We're going to look at this to see, hey, even if you're just going to be a trainer that's going to stand there and count reps, tell your clients to do one or two more and just be around for the accountability factor, is that value that you're providing?
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Now, that's not the type of trainer that we teach you to be at Show Up Fitness.
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We want you to be way more engaging than that.
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We want you to have that trainer engagement with everything that they're doing, having proper progressions, getting hands-on with them as long as it's appropriate.
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Also, with building out well-structured workout programs that have those proper progressions built in that's appropriate for your clients' goals and limitations.
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But if we can understand what that baseline value that we provide is, that allows for us to understand when we add all those things in that yes, you are going to be worth that premium price for clients because you are going to be able to help them achieve the results, get them out of pain, and add immense value to their life and to their longevity.
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So we're going to look at this topic of well, do people see better results when they're simply just being supervised, whether it's with a workout partner or a trainer?
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And this is a really cool research that was done by Brad Schoenfeld.
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It was actually done by a member of his team, one of his master students, Max Coleman.
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But if you don't know who Brad Schoenfeld is, he's known as the king of hypertrophy research.
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Most of what we have today in terms of understanding mechanical tension, appropriate volume, training to failure, all these things, a lot of it stems from his research.
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And so if you haven't heard of him, check him out.
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Go to his website.
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That's where I got this article from called lookgreatnaked.com.
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An amazing name for a website, if I'm being quite frank.
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And so go check that out.
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And so we're gonna look at the uh kind of overarching conclusions and themes of the of the research.
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He gives us a really good synopsis in this article.
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We'll also link for you the actual research done if you want to dive a little deeper into it.
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But let's go ahead and just jump on in so we can look at hey, is this something that actually improves people's performance just by simply showing up and supervising them?
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Title Does Supervision During Resistance Training Enhance Increases in Muscle Strength and Size?
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So, does supervision during resistance training enhance increases in muscle strength and size in trained lifters compared to unsupervised training?
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Pause there for a second.
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I'm gonna circle back around to this, but please note that we are looking at individuals that have already been doing training.
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Okay, and this is important because we'll talk about this at the end.
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So that's the question our lab recently set out to answer.
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The study, led by my master student, Max Coleman, has now been published in the Journal of Sports Sciences, and the results have wide-ranging practical implications.
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If you want to delve into the fine points of the methods and findings, give the paper a read.
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For those who'd prefer a consumer-friendly synopsis, here's a scoop.
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So today we're going to look at the consumer-friendly synopsis.
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As I said, I want to make sure this is linked for you guys to check out a little more in-depth in terms of the methodology and everything that went into designing this research.
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Jumping back in.
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What we did, we randomized 45 young resistance-trained men and women to perform a total body resistance training program either in a supervised or unsupervised manner across an eight-week study period.
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Both groups performed the exact same exercises: front lap pull-down, machine shoulder press, machine chest press, cable triceps push down, dumbbell biceps curls, plate-loaded leg press, machine leg extension, and machine leg curl.
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And program variables were three sets of eight to 12 reps for each exercise with two minutes rest between sets.
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Pretty basic, but pretty standard protocol for what you're going to see for how most people are going to train in the gym.
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Now, participants in supervised group were directly supervised throughout each rep of every session, with the researchers verbally encouraging them to carry out all sets to volitional failure, the point where an individual felt that he or she could no longer complete an additional repetition and adjusting exercise technique when appropriate.
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Alternatively, those in the unsupervised were taken through an acclamation session to demonstrate proper technique on the given exercises and instructed to carry out all sets to volitional failure throughout the training program.
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They charted their workouts and emailed the corresponding logs to the research staff on a weekly basis.
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So they're given the same instructions, they're given the same parameters, the same exercises, and they were told you're still training to failure.
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And they did get an intro session to go over this is how we want you to do it, this is how hard we want you to go, and then you're on your own.
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We assess the following measures before and after the training program.
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One, body composition via bioelectrical impedance analysis, two, muscle thickness of the biceps, triceps, and quads via ultrasound, and three, maximal strength in the bench press and squat via one repetition, maximum testing.
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What we found in regard to hypertrophy, the supervised group showed greater increases in muscle thickness for the triceps brachii, the upper portion of the lateral thigh and all regions of the mid-quadriceps.
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Alternatively, the biceps brachii and mid and lower aspects of the lateral thigh showed relatively similar hypertrophy between groups.
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From a strength standpoint, the supervised group showed greater increases in the one-rep squat.
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Increases in the one rep bench were relatively similar between groups.
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Of note, there were a considerably greater number of dropouts in the unsupervised compared to supervised across the study period.
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So before we look at what Dr.
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Schoenfeld says here in the uh talking about the results, we can see right here that there were differences between the supervised and unsupervised groups.
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He's going to go a little deeper into this, but take note real quick of just that last part that I read, that there was a greater number of dropouts in the unsupervised compared to the supervised groups.
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So even if there weren't significant results in any factors other than that, that's still huge because we know that one of the most, if not the most important factor for people seeing long-term results is going to be the consistency of it.
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And just having that accountability is going to be huge in terms of seeing results.
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So just by them having someone there to help keep them accountable, there were significantly less dropouts during this study.
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Now, looking deeper in the results, what does it mean?
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So overall, the findings indicate that direct supervision has a beneficial effect on strength and hypertrophy in recreationally trained young men and women.
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The magnitude of the effects ranged from relatively small to quite large, suggesting that adaptations could be practically meaningful.
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Although we did not attempt to explore the underlying mechanisms for results, it can be hypothesized that intensity of effort was a contributing factor.
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There is compelling evidence that training with a high level of effort is necessary to optimize muscular gains.
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Not only did our research team verbally coach participants to go to failure on each set, but findings also may have been influenced by the fact that people try to do their best when being observed.
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It's the so-called Hawthorne effect.
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Notably, when asked about their perceived effort at the end of the study, almost all participants said they trained harder than they ever had before.
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This would suggest that those in the unsupervised group were generally training with less effort, perhaps below the threshold required for max gains.
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For those of you that are listening that are trainers that have been doing this for a while, you've experienced this at some point, where you tell your clients, okay, we're going to push hard, we're going to maybe give a rep range, and you'll ask them about their perceived effort.
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And a lot of people, when they train, think, oh, once it hurts or once it gets hard, that means I'm almost done.
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This is why it's really important to understand technique early on, build that movement competency through neuromuscular adaptation.
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That's why when you're working with a brand new client, we coach you at Show Up Fitness to do higher rep ranges to help build up that connective tissue, to build up that movement competency so that you know how to do it right with those strong underlying foundational movements.
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And then because you're going to need to push hard.
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And clients don't really know how to push hard.
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They think they do.
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They think, well man, I feel a burn that hurts.
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I always tell people all the time clients lie, they don't always mean to, they don't always even realize that they're doing it.
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I never take what they say uh at face value, and I also don't take their facial expressions always at face value.
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I'm looking at their form of technique.
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So if I'm seeing a client that's doing a machine chest press and they're pushing and they're giving me like that squinty face, and they're like, oh, it's so hard, it burns.
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But I'm looking at, hey, the form's good, and the speed at which they're moving this is still staying relatively consistent throughout.
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They might think they have one or two more.
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I see that as you probably have a minimum of four left in the tank.
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Ways that you can implement this with your clients.
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What I love to do is when they get done with a set, hey, really good set.
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How many more do you think you could have got?
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I don't know, maybe one or two.
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Great.
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That's that's a good marker to kind of shoot from that one or two.
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Now, let me ask you something.
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Keep it in mind, you have to make sure you keep good form and technique.
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I'm not gonna let you just move the weight in any possible way.
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It's gotta still stay within the parameters of what proper form looks like.
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If I were to pay you$10,000 for every additional rip that you get with that proper form, how many do you could do you think you could get in that scenario?
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Oh, probably like seven or eight.
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Great.
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That means you actually had seven or eight left.
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That's what true maximal effort looks like.
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And most people don't understand what that's like.
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It doesn't mean you always have to train all the way to failure, but if you don't know where failure actually is at, you're going to come up way shorter of that one to two reps left in reserve than you think you are.
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Most people think they're getting there.
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It's really going to look more like five, six, seven reps left in the tank when they think it's only one or two, and then wonder why they don't see results.
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All right.
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So jumping back in.
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Results may have been partially attributed to improved training technique.
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Although participants all had been training consistently for at least one year, some did not perform exercise in a biomechanically efficient manner and or did not properly control the weights throughout each repetition, especially on the eccentric action.
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For those in the supervised group, our research team corrected technique during a set when appropriate, helping to ensure that muscles were optimally stimulated.
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We can only speculate on the matter, but it's reasonable to assume that a number of participants in the unsupervised group likely trained with substandard technique, potentially diminishing results.
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Another important finding was that the unsupervised group had far more dropouts than the supervised group.
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I already mentioned this earlier, but it is important for us to go over it again.
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At the end of the study, several participants in the supervised stated that the supervision made them feel accountable to show up for the training sessions.
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Considering that exercise adherence is paramount to achieving results, supervision would thus be beneficial to a substantial portion of the general population who are not sufficiently motivated to train consistently.
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If you're a trainer listening to this right now and you are not fired up from hearing that, you absolutely should be.
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This shows us that by even just implementing things that are going to help our clients stay accountable, they're going to see much improved results.
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And you might look at it as like, man, why are they going to be spent spending 70, 80, 90, 100,$150 for one hour to work out while I kind of just stand there and supervise?
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That's not what they're investing in.
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They're investing in their long-term health to stay accountable, to achieve the things that they need to perform their day-to-day tasks, to stay in sport, to live healthier, longer lives, to play with their grandkids.
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And they need that accountability that you are providing.
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And just by providing that, that's going to be worth it for them.
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And then when we add in all those other things that we teach you how to show up fitness, that trainer engagement, working with clients in pain, networking with the right professionals, that's when you are able to provide that premium service at a premium cost.
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We're not trying to overcharge anyone, but when you are able to give this type of accountability and this type of value with your sessions, why would someone not be wanting to spend$100 to$150 training with you per session?
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Because you are literally adding years to their life and not just years, quality years, quality time, more time, feeling good, less time in pain, longer amount of time doing the things that you love to do.
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Once you start understanding that and truly believing that, that's when you're going to really understand your value in this industry.
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And that's when you're going to start closing a lot more sales.
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I joke around, I tell people, because I get asked, how do you close at such a high rate when you do your consultations?
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Are you that good at sales?
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No, I suck at sales.
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I'm not a salesman.
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I am great at selling my training services because I very much believe in the value that I provide to clients.
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I don't have to do a lot of salesy tricks.
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I don't have to try to manipulate.
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I can genuinely speak from the heart of if you work with me, you are going to get in the best shape of your life.
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You're going to get out of pain.
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It's good and you're going to enjoy the process.
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May not enjoy every tiny little aspect of it, but you're going to like showing up.
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You're going to feel your best.
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And you're going to see a huge increase in the quality of your life working with me.
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And I say that with confidence.
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And I'm not blowing smoke up anyone's butt.
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That's just genuinely what I believe.
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And that's what makes me a great salesman when it comes to my training service.
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I'm not going to sit out, you know, tell you that I can go, you know, sell a pen like they do in a Wolf of Wall Street or anything like that.
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That's not me.
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That's not who I am.
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But I know that I improve people's lives and I can sell them on that.
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So our take-home conclusions.
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So, what are the practical implications of these findings?
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On a general level, direct supervision during resistance training appears to enhance muscular adaptations for a majority of the recreationally trained lifting public.
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The supervision could be in the form of a qualified personal trainer or attentive workout partner.
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Essentially, someone who monitors exercise technique and suggests corrections where appropriate and motivates the lifter to push sufficiently hard during each set.
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Given that individuals who are relatively new to resistance training generally have spotty technique and perhaps a poor understandingslash motivation to progressively challenge their muscles, they may benefit to an even greater extent from a supervised program.
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Alternatively, some advanced lifters, such as bodybuilders, may be internally motivated to consistently train with high intensities of effort and hence may not meaningfully benefit from supervision.
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The results also suggest that research studies intending to investigate the efficacy of resistance training-induced strength hypertrophy outcomes should carry out data collection in a supervised environment.
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It's the only way to ensure that participants train in a manner consistent with optimizing results.
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However, while this approach may enhance research efficacy, there may be a disconnect when generalizing the findings from resistance training research carried out under supervision to the recreational lifting public.
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Namely, if most lifters train suboptimally on their own, they cannot necessarily expect to achieve results similar to those found under supervised conditions.
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The trade-off needs to be considered by researchers when designing resistance training interventions as well by practitioners when interpreting study findings for program prescription.
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So wrapping all this up, we can see from this clients are going to see better results when they are supervised, when they're working with a professional.
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We see here, even if it's a workout partner that can help push them, keep them motivated, keep them accountable, that's great.
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Encourage that from your clients.
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If they like, hey, I might only be able to train with you one or three times per week.
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Great.
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Do you have anyone that would also want to train?
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That could be potentially someone that you also train, where you do a semi-private with them.
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And then you can do something where you program them for a couple other days, where it's like you help build in more accountability.
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I'm also big on creating communities.
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One of my students who I'm mentoring, who's out in Florida, where I do mentorship with her and helping her build her business and program her, we're working on building a community online for her and her clients that she works with because that creates buy-in.
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When you can have that accountability, you're going to see a huge increase in results across the board from whoever it is.
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Even when they talk about here, like bodybuilders are going to internally be more motivated and push themselves really hard.
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You still want to feel like you're in this with someone.
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And that's why the gym I train at is a bodybuilding gym.
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Bodybuilders there, they push themselves incredibly hard.
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A lot of them can do all this on their own, but most of them work out with a workout partner because you want that community, you want that accountability, you want that extra push.
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I think it's important when we're working with clients that yes, you're working with them individually on one-on-one, but if you can find a way to build a community, whether it's through online forums, whether it's doing get togethers, maybe it's a once-a-month, hey, let's do a big group fitness workout or hike or run, and then go get lunch, treat them to something, do a little party, Halloween's coming up, host a little Halloween get-together with all of your clients, make it fun, create that community, that accountability, that buy-in, hugely beneficial.
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The other thing I want to point out with this is that while we are talking about the benefit that people see from that super like supervision in order to push hard enough and go into failure, that may not always be the right move if you're working with a brand new client.
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Remember the other thing that they said they noticed with this is that not everyone was always training with the right form.
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That was most optimal.
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If you're working with a new client, don't read this as, okay, I've got to get them on the machines and take them to volitional failure on everything they do.
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You're going to end up crushing Sally in her first session, and she's not going to want to come back because she's going to be so stinking sore that she can't even bring her coffee mug up to help her feel better in the morning.
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Gonna barely be walking around because you've just obliterated her by taking her to failure on those first couple of sessions.
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Remember that it's about progressive overload.
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We're talking here.
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This study was done on people that have been training for at least a year.
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They're conditioned, they've already kind of got that newbie game phase out of the way, where just jumping into something new is going to create that new stimulus to create that adaptation.
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Once you're more conditioned and become more of an advanced lifter, that's when you start having to push harder and that training to failure or very close to it.
00:22:00.319 --> 00:22:02.240
Becomes a lot more paramount.
00:22:02.480 --> 00:22:10.559
But with a brand new client, we typically, yes, we want to push them hard, but don't feel like you have to crush them and take them to failure early on.
00:22:10.880 --> 00:22:15.039
Work on that form, that technique, keep it a little bit higher rep range.
00:22:15.119 --> 00:22:18.799
That's where you create that neuromuscular adaptation, build a connective tissue.
00:22:19.359 --> 00:22:31.920
The other thing I want to point out as we wrap this up is if we go back up to looking at the results, the two things that we didn't really see a significant difference in was bench press and growth in biceps.
00:22:32.079 --> 00:22:35.119
We also saw a little bit within uh the legs.
00:22:36.960 --> 00:22:39.039
Okay, we would have to look deeper into the research on this.
00:22:39.119 --> 00:22:44.640
We'd have to probably look at other parameters, we'd have to probably observe this, you know, a little bit more through some more studies.
00:22:44.880 --> 00:22:54.240
But I look at that based off of what we see from the overall conclusions and looking at, okay, it really does come down with lifters like this and pushing hard.
00:22:54.400 --> 00:23:00.720
Well, if they didn't see a significant difference, does that mean that there was no benefit to working with a trainer or accountability partner?
00:23:01.519 --> 00:23:03.200
No, but that's not exactly what it's saying.
00:23:03.279 --> 00:23:11.680
But to me, it shows that the unsupervised group was more likely to push harder in things like bench press or bicep curls.
00:23:11.839 --> 00:23:14.000
This was done with young men and women.
00:23:14.079 --> 00:23:19.599
But if you take even just men in general, especially young men, what do we all want to have?
00:23:19.759 --> 00:23:20.960
We want to have a bigger bench press.
00:23:21.039 --> 00:23:21.920
We want to have bigger biceps.
00:23:22.000 --> 00:23:23.119
That's why Chris is always talking about it.
00:23:23.279 --> 00:23:25.359
He's trying to catch up with me on those things.
00:23:26.720 --> 00:23:34.559
When you enjoy something, you're going to be a lot more prone to training with adequate intensity for those things.
00:23:34.720 --> 00:23:44.240
And as trainers, we need to keep this in mind because we're so obsessive right now in picking the most optimal exercise for every specific little thing.
00:23:44.559 --> 00:23:59.039
But even if something might be technically more optimal in terms of strength and hypertrophy, but a client absolutely hates that variation of the movement, then it may not be the right variation for you to be programming for them.
00:23:59.279 --> 00:24:27.359
If you have a client that loves barbell back squatting and they absolutely hate doing a machine hack squat or pendulum squat, even if that's might be a little more optimal for building the quads and building strength for your uh in your legs, but specifically uh your quads, you should not, it doesn't mean you should never do something that they hate, but if you're like, hey, nope, bargo back squats not as optimal for hypertrophy.
00:24:27.519 --> 00:24:39.200
If your client loves doing something, they're going to be a lot more inclined to train harder on the thing that they love and thus seeing better results consistently over time.
00:24:39.359 --> 00:24:41.039
We've got to keep that in mind.
00:24:41.359 --> 00:24:48.160
I wholeheartedly believe that enjoyment is one of the most underrated components when building up proper programs.
00:24:48.319 --> 00:24:53.279
It doesn't mean that, like, oh, sorry, coach, I hate squats.
00:24:53.440 --> 00:24:53.680
Great.
00:24:53.759 --> 00:24:54.640
We'll never squat.
00:24:54.720 --> 00:24:55.759
No, that's not what I'm saying.
00:24:55.920 --> 00:25:01.279
But finding the squat variation that works for your clients and doesn't mean doing it exclusively.
00:25:01.359 --> 00:25:03.519
It just means lean into that a little bit.
00:25:03.759 --> 00:25:07.039
Yes, get your clients uncomfortable, have try different variations.
00:25:07.119 --> 00:25:13.599
But if you have, like, I got one client, he hates training legs, but he loves using the belt squat at the gym that I'm at.
00:25:13.759 --> 00:25:14.400
So, guess what?
00:25:14.559 --> 00:25:17.279
We do 75% of the time for squats.
00:25:17.440 --> 00:25:21.279
We use the belt squat because he loves doing it and it gets him to train his legs harder.
00:25:21.359 --> 00:25:27.680
And that's what he needs in order for him to continue to be fast on the ice and to build the muscle and the strength that he's looking for.
00:25:28.400 --> 00:25:30.000
Keep those things in mind.
00:25:30.480 --> 00:25:33.759
Really appreciate you guys taking the time to tune in and listen.
00:25:34.160 --> 00:25:36.079
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