WEBVTT
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00:00:03.279Welcome to There is a Method to the Madness.
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00:00:07.839My name is Rob Maxwell, and I'm an exercise physiologist and personal trainer.
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00:00:13.839I am the owner of Maxwell's fitness programs, and I've been in business since 1994.
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00:00:20.960The purpose of this podcast is to get to the real deal of what really works and most importantly why things work.
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00:00:23.760Hence the name, There is a Method to the Madness.
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00:00:30.079Before I get to today's show, I want to thank Jonathan and Lynn Gilden of the Gilden Group at Realty Pros.
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00:00:35.600They are committed to providing the highest level of customer service in home sales.
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00:00:39.840Why don't you give them a shout and figure out what your home is worth?
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00:00:44.640386-451-2412.
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00:00:47.039Hello everybody.
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00:00:50.960Good morning, good afternoon, good evening.
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00:00:54.320Whatever time you are listening to this.
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00:00:59.359Hope you've already had a workout in, or you absolutely plan to.
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00:01:58.719So I hope you find it interesting, and as I say all the time, there's a method to the madness.
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00:02:13.199Like I really hope a good trainer isn't just changing around your exercises because they feel like it, because it sounds good, there should be a method to the madness.
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00:02:19.360Let's begin by talking about a regular substitution.
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00:02:31.680So basically, when we substitute an exercise, or when you substitute an exercise, it should make sense.
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00:02:34.319That's what a substitution is.
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00:02:41.360You're simply substituting one main movement for another.
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00:02:46.560And I guess that part really deserves some clarification too.
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00:02:54.800So when we're substituting a movement pattern, that's really what we're doing.
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00:03:01.599The exercise is just simply the mode that we're using for the movement pattern.
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00:03:09.840So for example, not to get real technical, but all of our muscles and joints have what are called joint actions.
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00:03:20.080And the joint actions are the muscle group that moves the joint, and then what direction it moves the joint into.
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00:03:29.039So for example, elbow flexion is the primary joint action for the bicep.
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00:03:37.680So it occurs at the elbow joint, and flexion means narrowing a range of motion.
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00:03:38.560All right.
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00:03:51.120So the arm essentially begins at say 180 degrees, and by the time you're finished, it's somewhere around 60 or something like that.
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00:03:51.919All right.
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00:03:55.199So almost all the way up as far as that can bend.
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00:03:57.280That is a joint action.
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00:04:02.639Or there are multiple joint actions to certain movements.
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00:04:05.199So I will take this in the reverse order.
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00:04:08.159Let's look at the squat exercise.
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00:04:14.159Well, the squat has two joints that are bending that are being utilized.
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00:04:17.680That's the knee joint and the hip joint.
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00:04:22.959And the knee is going into leg extension.
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00:04:23.839All right.
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00:04:36.560So the knee is being extended outward at the same time as the glute is moving into hip extension.
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00:04:40.079So two joints, two actions.
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00:04:42.160That's always going to be the case.
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00:04:42.879All right.
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00:04:50.480The muscle group primarily, except for two muscle groups, have one joint action when you're doing them primarily.
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00:05:00.079So when we substitute exercises, it should be substituting the exercise within that joint pattern.
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00:05:09.279So for example, in the squat, a substitute would be number one, a different version of a squat.
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00:05:16.720So let's say you're doing a back squat and it's causing you a lot of spinal compression, which absolutely they can.
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00:05:22.480A back squat is when you put the bar on your back, on your traps or on your mid-traps.
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00:05:24.480So that is a back squat.
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00:05:30.879And maybe, as I said, it's causing disc compression, which is causing you problems.
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00:05:47.519A linear substitute for that, I mean, we could debate all day if you know there are definitely some that take you in an easier direction, whatever, but it's simply switching over to a similar movement pattern in a different mode.
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00:05:54.800So you could go to a front squat, and that could be difficult for some people just because they don't have a bar.
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00:05:57.920So it could go into a goblet squat.
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00:06:01.360So it could also go into a leg press.
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00:06:06.399Those are all essentially the same movement patterns.
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00:06:11.199Okay, so that's what a exercise substitution means.
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00:06:16.240Now let's talk about when we should substitute.
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00:06:20.959And of course, I'm going to talk about when we don't, but when we should.
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00:06:29.040So if you're doing an exercise that causes unnecessary discomfort, change it.
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00:06:33.600I mean, there's no reason not to if you have other options.
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00:06:38.079And sometimes it literally is that simple.
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00:06:46.160Someone will say, Oh, I, you know, I can never do any form of an overhead press because it always hurts my shoulder.
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00:06:54.160Now, they may think that's true, but oftentimes they just think that's true and it's not true.
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00:06:59.360Maybe the way they were doing overhead presses hurt their shoulder.
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00:07:07.680Maybe they were doing barbell behind their head shoulder presses, which a lot of people have done in the past and maybe still do.
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00:07:09.680Maybe that was the problem.
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00:07:16.160So instead of giving up on it, because an overhead press can be a very good exercise.
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00:07:22.639Anytime we're taking our joints against resistance, which is what strength training is, we're helping ourselves.
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00:07:32.079Instead of giving up on it, maybe go to a machine that's made for overhead press, or maybe go to thumbbell overhead press.
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00:07:36.399So there's reasons to switch, and that is number one.
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00:07:43.040The way you're doing it, the exercise you're choosing is causing unnecessary discomfort.
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00:07:45.839I don't mean burning or it's hard.
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00:07:49.199I mean it's literally causing joint pain.
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00:07:50.160All right.
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00:08:00.639Another one might be another reason to switch, and there's basically four, is that a client or you yourself or myself has reached their peak on a certain exercise.
00:08:00.879 -->
00:08:03.279I mean, you've been going up, you've been going up.
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00:08:08.079It's maybe been, you know, I like to use at least a month to not two months.
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00:08:15.839So somewhere in the six weeks in a training block before I try to switch, because we can be guilty of switching too much unless we need to.
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00:08:17.839But maybe you've reached your peak.
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00:08:36.080You know, you've been doing, say, machine shoulder presses forever, and you know, you're now up to 12 reps at 120 pounds, and you've been there for a month, and your final set of your last workout, you did 11, then the next time 12, and then 11 again.
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00:08:37.279I mean, you've peaked.
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00:08:40.080So that's a good reason to switch and try something else.
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00:08:43.919Sometimes the brain just needs something a little different.
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00:08:51.519A third reason is kind of common sense when the equipment requirement is there, so you don't have it.
00:08:51.759 -->
00:08:56.960You know, you're used to doing your machine shoulder press, and Rob wrote you a routine to do on your own.
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00:08:59.200It says shoulder press.
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00:09:04.399And you know, when you go to his gym, you use that pre-core machine quite often to do that.
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00:09:10.799Well, it's not available, or there's simply not a machine like it at the gym or wherever you're working out.
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00:09:12.960So you have to substitute something else.
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00:09:18.720So substitute with some dumbbells, or try to find something else that works.
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00:09:23.120That's another good reason to substitute.
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00:09:34.399Or finally, when making a switch matches the trainees, not the trainers, that's very important, the trainees' goals.
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00:09:44.639Like, for example, let's see, I'll get a rower and they'll say, you know, I've been doing dumbbell rows at the gym.
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00:09:45.840Okay, great.
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00:09:46.559That's awesome.
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00:09:47.840Great exercise.
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00:09:56.000And then I go, but wait a minute, you do crew, so you're more sitting up this way and you're pulling this way.
00:09:56.159 -->
00:09:59.360And I don't, you know, I should know because I do have people that do crew.
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00:10:01.279I think you're pulling at the same time, right?
00:10:01.360 -->
00:10:04.159Yeah, it's not like a canoe where you're paddling from one side.
00:10:04.240 -->
00:10:08.240So, yeah, so it's better to sit up and do like a cable row.
00:10:08.480 -->
00:10:15.279So that row now matches what you are specifically doing for your specific sport or your needs.
00:10:15.440 -->
00:10:20.000So those are the four reasons it makes sense to substitute.
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00:10:31.279Discomfort from an exercise, you've reached your capacity, the equipment's not available, or your personal needs have changed.
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00:10:34.159Good reasons to substitute.
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00:10:40.159Two good reasons, great reasons, but two not to substitute.
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00:10:48.240One, when the trainer is simply bored with the exercise.
00:10:48.799 -->
00:10:50.720Dude, yes, they do that.
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00:11:00.240Because you're thinking, no way, no way does a trainer just move around the exercises sometimes because they're bored with it.
00:11:00.559 -->
00:11:02.159Yes, that happens.
00:11:02.240 -->
00:11:04.320I mean, is that the end of the world?
00:11:04.480 -->
00:11:05.600I could see both sides.
00:11:05.759 -->
00:11:11.600I mean, I could see somebody going, yeah, but man, if I'm so bored showing this and it's gonna come off, I get it.
00:11:11.759 -->
00:11:14.720But for the most part, it's not a great reason to substitute.
00:11:14.879 -->
00:11:27.120In other words, if if the trainee or you yourself is getting a lot of benefit, you can see the benefit because they don't have any of those four reasons above, then it's no reason to switch just because the trainer's bored.
00:11:27.360 -->
00:11:27.919All right.
00:11:28.159 -->
00:11:34.799Or number two, and it's very related, the trainee you assume is bored.
00:11:35.279 -->
00:11:36.559Or even if they are.
00:11:36.639 -->
00:11:41.120I mean, sometimes that's not a great reason to switch.
00:11:41.279 -->
00:11:42.320Let's take that one.
00:11:42.399 -->
00:11:45.679That's the more, you know, that's the more reasonable one.
00:11:45.759 -->
00:11:46.399They're bored.
00:11:46.480 -->
00:11:47.120I get it.
00:11:47.279 -->
00:11:49.840Sometimes they're like, oh man, I do this all the time.
00:11:50.000 -->
00:11:57.200It's but we don't want to always just switch because we're bored, trainer or trainee.
00:11:57.360 -->
00:11:57.919All right.
00:11:58.159 -->
00:12:07.600There's still a conversation that needs to be had that's like, well, if this is the best way for you, you know, isn't there a different way we can do this?
00:12:07.759 -->
00:12:15.679Like maybe we do it in a different order, or maybe we do it in a different way, like in a different set variety, right?
00:12:15.840 -->
00:12:19.919Because sometimes that's where the boredom comes in, not the exercise itself.
00:12:20.159 -->
00:12:22.480But definitely don't just assume it as a trainer.
00:12:22.639 -->
00:12:24.879And and a lot of trainers listen to this podcast.
00:12:25.120 -->
00:12:26.480I'm very thankful for that.
00:12:26.639 -->
00:12:29.919I'm thankful that they get a lot out of it and then they share it with their own clients.
00:12:30.000 -->
00:12:32.240So, you know, this is this is for you guys.
00:12:32.399 -->
00:12:33.840Don't just assume they're bored.
00:12:33.919 -->
00:12:34.960A lot of times they're not.
00:12:35.120 -->
00:12:37.440Or it could be you, and then you're just boring.
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00:12:38.480What are you gonna do?
00:12:38.639 -->
00:12:39.120I don't know.
00:12:39.279 -->
00:12:40.159Learn jokes.
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00:12:40.879All right.
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00:12:43.440How substitutions work.
00:12:44.639 -->
00:12:54.159We have to first understand, excuse me, that a substitution is a lateral change from one exercise to the next.
00:12:54.399 -->
00:13:01.200All right, so it's not going, say, backwards, digressing, and it's not or regressing, degress.
00:13:01.279 -->
00:13:03.039Well, might I digress?
00:13:03.200 -->
00:13:07.600All right, it's not regressing, it is not progressing, which I'm gonna cover.
00:13:07.679 -->
00:13:10.399It's just simply a lateral move for the reasons already given.
00:13:10.480 -->
00:13:12.240That's what a substitution is.
00:13:12.399 -->
00:13:13.600It should make sense.
00:13:13.840 -->
00:13:24.639The next thing we have to do to implement a substitution correctly is to make sure that we are still covering to the best of our abilities the same joint action.
00:13:24.879 -->
00:13:38.399Like it is very important that we don't switch a movement, say, I'm not saying ever, I'm saying in this case, switch a movement pattern from I just keep going back to shoulders and overhead press to a side raise.
00:13:38.639 -->
00:13:44.799That's not really a substitution, that's kind of more of a regression because you're not doing a compound movement.
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00:13:47.120That's that can be okay, don't get me wrong.
00:13:47.279 -->
00:13:53.759But like a lateral substitution is you're going from one to the same movement pattern using a different mode.
00:13:54.000 -->
00:14:03.440So we have to make sure we try to keep the same goal because there's reasons we picked the exercises and the joint patterns to begin with.
00:14:03.679 -->
00:14:04.320All right.
00:14:04.720 -->
00:14:07.039So, and then I'll just give you some examples.
00:14:07.200 -->
00:14:13.759So, going from a machine chest press to a dumbbell chest press, that's a lateral move that makes a lot of sense.
00:14:14.000 -->
00:14:19.360Going from a back squat to a goblet squat, that's a lateral move that makes a lot of sense.
00:14:19.600 -->
00:14:25.440Going from a dumbbell row to a seated row, that is a lateral move that makes a lot of sense.
00:14:25.600 -->
00:14:30.879Going from a cable side raise to a dumbbell side raise makes a lot of sense.
00:14:31.120 -->
00:14:37.279Going from the machine curl to a dumbbell curl to a hammer curl makes a lot of sense.
00:14:37.440 -->
00:14:42.159So those are all examples of how substitutions work.
00:14:42.320 -->
00:14:48.000Okay, so when we switch it up, it's usually one of those reasons.
00:14:48.240 -->
00:14:49.440Better be, right?
00:14:49.759 -->
00:14:51.759All right, next is a regression.
00:14:52.000 -->
00:15:02.080A regression is simply going backwards slightly in the exercise pattern or exercise itself.
00:15:02.240 -->
00:15:07.919It's very important to understand that it's not to be thought of as a negative.
00:15:08.159 -->
00:15:12.000So how you set the tone of a workout as a trainer is very important.
00:15:12.159 -->
00:15:15.120You can't be like, oh man, all right.
00:15:15.440 -->
00:15:28.080So we're gonna have to go from this goblet squat to a leg press because you don't really have the ability right now to keep your core straight.
00:15:28.320 -->
00:15:32.480So I think you're gonna strain your back because your form's really bad.
00:15:32.720 -->
00:15:35.360So let's slide on back to this leg press.
00:15:35.440 -->
00:15:38.000And by the way, leg press isn't necessarily backwards.
00:15:38.080 -->
00:15:39.919I'm just using this as an example.
00:15:40.159 -->
00:15:45.519So we got to be very careful that not only, and it's not just a sales job, it's true.
00:15:45.759 -->
00:15:47.840A regression isn't necessarily bad.
00:15:47.919 -->
00:15:52.320Some it's it's smart sometimes to take a step back.
00:15:52.399 -->
00:15:54.799It is stupid not to.
00:15:54.960 -->
00:15:57.759It's not quitting, it's the opposite of quitting.
00:15:57.919 -->
00:16:01.759I heard somebody say today on a podcast about asking for help.
00:16:01.919 -->
00:16:05.120Like asking for help, it's related to this.
00:16:05.279 -->
00:16:08.000Asking for help isn't a weakness, it's a strength.
00:16:08.159 -->
00:16:10.159It's not quitting, it's refusing to quit.
00:16:10.320 -->
00:16:13.360So instead of quitting, say, hey man, help me get through this.
00:16:13.440 -->
00:16:15.039Like, that's the opposite of quitting.
00:16:15.200 -->
00:16:16.480Regressions are the same way.
00:16:16.639 -->
00:16:22.720If something is causing you a discomfort, and that's typically why we make a substitution.
00:16:22.879 -->
00:16:25.440And then that substitution doesn't work out.
00:16:25.600 -->
00:16:30.320So you have to go to a slightly easier exercise pattern.
00:16:30.399 -->
00:16:32.399That's not quitting, that's smart.
00:16:32.559 -->
00:16:43.360And it should also be talked about with your client or with yourself that it's temporary, hopefully, and you're just doing this to make sure you can get back up to what you were doing before.
00:16:43.519 -->
00:16:43.840All right.
00:16:43.919 -->
00:16:46.879So that's what we have to understand about regressions.
00:16:47.360 -->
00:16:49.919When to use them.
00:16:50.080 -->
00:17:03.840Number one, when a trainee, once again, is experiencing any discomfort in the joint, and they've tried the substitutions and of the same movement pattern.
00:17:04.240 -->
00:17:15.839That's when you might have to regress from a substitution linear to a or or parallel lateral shift to a regression.
00:17:16.079 -->
00:17:16.559All right.
00:17:16.720 -->
00:17:23.680So you're feeling the discomfort, it's not going away by changing the similar movement patterns.
00:17:24.000 -->
00:17:30.720Then you're going to want to regress, not go, you know, not quit.
00:17:31.039 -->
00:17:46.240Regress to something when it's tried and true, and you've tried other ways, you've corrected your form, you've dropped your loads, you've done everything you should do, you've changed the range of motion, nothing seems to work in that movement pattern.
00:17:46.480 -->
00:17:48.640That's the time to then go, okay.
00:17:48.799 -->
00:17:52.240So, what's an easier way to do this?
00:17:52.480 -->
00:17:53.039All right.
00:17:53.839 -->
00:17:56.079When not to, all right.
00:17:56.240 -->
00:18:01.759Number one, when the trainee simply doesn't want to do the exercise because it's hard.
00:18:02.240 -->
00:18:06.400I mean, there's easier and there's harder exercises.
00:18:06.559 -->
00:18:08.319I mean, I get that.
00:18:08.480 -->
00:18:10.160We feel it too, by the way.
00:18:10.240 -->
00:18:14.000You know, it's the old joke when everybody's on a leg extension.
00:18:14.079 -->
00:18:23.119I mean, I've seen the trainers make the biggest fit in the gym here, as far as like slapping their thighs and screaming, literally, because the leg extension burns so much.
00:18:23.200 -->
00:18:27.119I'm literally thinking of two trainers I have that do that.
00:18:27.359 -->
00:18:30.079So leg extensions can suck.
00:18:30.240 -->
00:18:32.720I mean, they hurt.
00:18:32.960 -->
00:18:35.359So it's hard for everybody.
00:18:35.680 -->
00:18:38.720But you don't want to regress to an easy exercise.
00:18:38.960 -->
00:18:40.319Easier exercise.
00:18:40.480 -->
00:18:45.200For example, from a leg extension to maybe a straight leg lift with no ankle weight.
00:18:45.359 -->
00:18:46.400Of course, that's easier.
00:18:46.480 -->
00:18:48.079And it's also not as effective.
00:18:48.240 -->
00:18:53.359There may be a time and a reason to do that, but you don't want to do it just because it seems easier.
00:18:53.440 -->
00:18:55.920Now you can't make anybody do anything, right?
00:18:56.000 -->
00:19:02.400I'm not gonna, if I'm like, you know, I really don't think we should regress because you don't need to, it's just hard.
00:19:02.799 -->
00:19:08.960I mean, I can't think of a time where I've had to top somebody out of it, thank goodness, but I can imagine it's it's possible.
00:19:09.119 -->
00:19:14.160Um, you know, we're we're not in the in the force people to do things they don't want to do field.
00:19:14.400 -->
00:19:18.240I don't have the energy for that, the time for that, and the patience for that.
00:19:18.319 -->
00:19:25.680So, you know, but I could see where it could be, you know, and and you know, we're all guilty, so we don't want to make that choice ourselves, you know.
00:19:25.839 -->
00:19:29.279We only want to regress if we really need to.
00:19:29.440 -->
00:19:36.720I mean, we're we might have like a crappy day and be like, oh God, I don't feel like really doing those types of squats today.
00:19:36.799 -->
00:19:38.160I think I'm gonna just do this.
00:19:38.240 -->
00:19:48.000I mean, uh, of course, but I mean, if it becomes the norm, you're kind of taking the easy way out for no real good reason.
00:19:48.160 -->
00:19:48.720All right.
00:19:48.960 -->
00:19:54.400Second reason you don't want to regress is giving up because you just can't do it right.
00:19:54.559 -->
00:19:58.319You know, I mean, most likely you can do it right.
00:19:58.480 -->
00:20:00.799Maybe it takes you longer to learn an exercise.
00:20:00.960 -->
00:20:06.240Maybe it takes the trainer longer to teach you the exercise, maybe there's more involved than you thought.
00:20:06.559 -->
00:20:15.839So before you give up on it, make sure you've really tried to do it right, learned how to do it right, practice doing it right.
00:20:16.079 -->
00:20:17.440Because sometimes I've seen that.
00:20:17.599 -->
00:20:21.119People just don't want to do exercises because it makes them feel awkward.
00:20:21.200 -->
00:20:21.920And that's okay.
00:20:22.000 -->
00:20:23.359I mean, I totally get that.
00:20:23.519 -->
00:20:27.839But, you know, then they might feel bad because they're like, oh man, I think that's good for me.
00:20:27.920 -->
00:20:30.400But you know, I couldn't get it and I didn't want to look silly.
00:20:30.720 -->
00:20:33.359So, you know, there's ways to work through that.
00:20:33.680 -->
00:20:38.240It's not a great reason to regress unless you've tried everything again to really make it right.
00:20:38.319 -->
00:20:44.160But make sure that you're really up on how to do it and practice doing it right.
00:20:44.319 -->
00:20:44.960All right.
00:20:45.519 -->
00:20:48.240So, how we should think about regressions.
00:20:48.400 -->
00:21:02.000Number one, first really try on your main exercise or your substitution to reduce the load, to reduce the range of motion, to, you know, again, work on that form a little bit.
00:21:02.079 -->
00:21:03.359So it just could be that.
00:21:03.440 -->
00:21:13.359And it's better to do an exercise in a little bit less range of motion, and of course a little bit less weight until you start to feel better.
00:21:13.519 -->
00:21:16.640That would be the first thing that you would do.
00:21:16.880 -->
00:21:21.759Again, you don't do that because you're cheating, mostly with the range of motion, not the load.
00:21:21.920 -->
00:21:26.000But sometimes people load up the weights too heavy and then shorten the range of motion.
00:21:26.160 -->
00:21:27.039That's not what I mean.
00:21:27.119 -->
00:21:36.319I'm talking about when you really, really, really are having trouble with something, you've tried everything, and you don't want to have to stop.
00:21:36.480 -->
00:21:39.519So, first you're gonna want to try to reduce the range of motion.
00:21:39.599 -->
00:21:41.039All right, so that's the first rule.
00:21:41.200 -->
00:21:46.079Try to reduce the things in the exercise before making a regression happen.
00:21:46.400 -->
00:21:55.759Next, understand that bilateral movements are are typically, typically easier than isolateral movements.
00:21:55.920 -->
00:21:56.480All right.
00:21:56.799 -->
00:21:59.759So if you have to make regression and it's something you're doing.
00:22:00.319 -->
00:22:15.279One leg or one arm, you know, for example, one arm dumbbell, a single leg split squat, a Bulgarian split squat, a common regression would be to simply go to a bilateral stance.
00:22:15.440 -->
00:22:15.920All right.
00:22:16.079 -->
00:22:26.960So if you're struggling, struggling doing isolateral stuff, one way to simply handle it is to go back to bilateral until you can do your isolatal.
00:22:27.039 -->
00:22:34.880In other words, let your other side help you until you can get a little bit stronger again.
00:22:35.119 -->
00:22:35.759All right.
00:22:36.160 -->
00:22:47.680Now, also understand though that there are differences in isolateral hard and isolateral easy and bilateral hard and bilateral easy.
00:22:47.759 -->
00:22:53.839So it's not just always a matter of going like from isolateral to bilateral.
00:22:54.000 -->
00:22:59.440Sometimes you may have to change the exercise up to the easiest form.
00:23:00.160 -->
00:23:29.440So if you're struggling with getting your dumbbells into position, which is common for heavier movements, like especially a chest press or an incline press or an overhead press, then yeah, I mean it's a substitution, but it but if the fact you're switching over is because you can't lift the weights up because something hurts, then it would make sense to regress to a chest press machine, incline machine, or overhead.
00:23:29.599 -->
00:23:42.000Not because they're necessarily lesser than there's there's arguments that they could be greater than two because you can use more load, but you're unable to complete what you used to do.
00:23:42.240 -->
00:23:58.000It would make sense then to go from the harder version when you have to to the easier version again until your strength has been put back or made back to where you were before.
00:23:58.240 -->
00:23:58.880All right.
00:23:59.519 -->
00:24:11.920Another reason or or another way that we should try to do this is let's say you've regressed the movement pattern and nothing seems to work.
00:24:12.079 -->
00:24:16.319Again, you know, we the range of motion, we've tried different substitutions.
00:24:16.480 -->
00:24:34.240We've gone from a uh Bulgarian split squat, which is hard, to a regular split squat, which is also hard, but slightly easier for most people than a Bulgarian, to a step up, and you still aren't able to say, let's just say the knee bothers you.
00:24:34.319 -->
00:24:34.720All right.
00:24:34.960 -->
00:24:37.519So then you go to a squat.
00:24:37.599 -->
00:24:41.440So you go from the isolatal to the bilateral, and it's still bothering you.
00:24:41.599 -->
00:24:52.960So sometimes you do have to change the movement pattern and then go into the actual muscle group instead of the movement pattern.
00:24:53.200 -->
00:24:56.480So that's the final way that we make regressions work.
00:24:56.640 -->
00:25:11.279When we've tried all that and the movement patterns still cause discomfort no matter how many times we've substituted and quote, regressed, unquote, then we have to simply keep training the muscle group, but a different movement.
00:25:11.359 -->
00:25:15.119So maybe a chest press bothers us, we go to a dumbbell fly.
00:25:15.359 -->
00:25:20.079You know, maybe a row bothers us, we try a pullover.
00:25:20.160 -->
00:25:24.079So, in other words, we would try the isolation version of the compound.
00:25:24.319 -->
00:25:29.839That would be the last, other than totally skipping the muscle group, which sometimes you have to do too when you're injured.
00:25:29.920 -->
00:25:31.039So that's possible.
00:25:31.200 -->
00:25:32.960But that would be the last resort.
00:25:33.039 -->
00:25:39.279If you can't substitute the movement pattern, train the muscle group without the movement pattern.
00:25:39.359 -->
00:25:39.839All right.
00:25:40.000 -->
00:25:41.440Now, progressions.
00:25:42.079 -->
00:25:43.279I love progressions.
00:25:43.440 -->
00:25:44.559Progressions are cool.
00:25:44.720 -->
00:25:47.519Now, we talk about progressive overload all the time.
00:25:47.759 -->
00:25:49.279And I mean, it's true.
00:25:49.359 -->
00:25:51.680I talked about that with my client Paul this morning.
00:25:51.839 -->
00:25:55.759Like going up a little bit each time, I mean, you're showing you're getting stronger.
00:25:55.920 -->
00:25:57.279That is awesome.
00:25:57.599 -->
00:26:02.880But it's also not always essential that we progress with the reps or the loads.
00:26:02.960 -->
00:26:11.759Sometimes just simply going to harder exercises, if it makes sense, is a progression.
00:26:11.920 -->
00:26:18.480We're just talking exercise, not styles, not supersets, compound sets, because all those things are a way to progress without going up to.
00:26:18.960 -->
00:26:21.920I'm talking about just exercise substitution.
00:26:22.079 -->
00:26:29.599So sometimes just making something harder as an exercise is a progression, if it makes sense.
00:26:29.759 -->
00:26:30.160All right.
00:26:30.240 -->
00:26:31.599It's got to be appropriate.
00:26:31.680 -->
00:26:32.079All right.
00:26:32.240 -->
00:26:34.240And you'll see what I mean in a second.
00:26:34.559 -->
00:26:36.960When to use progression.
00:26:37.119 -->
00:26:45.119So when a trainee has progressed, they plateaued, you've substituted, and they plateaued again.
00:26:45.519 -->
00:26:47.839It's time to maybe, maybe.
00:26:48.079 -->
00:26:58.160That's at least a, you know, that that's at least a reason you can, not always, because again, I'll get into why not to, but then it could be time to try a progression.
00:26:58.319 -->
00:27:05.119For example, they love doing push-ups, and that's their way to train their chest at home because they don't have any equipment.
00:27:05.279 -->
00:27:05.759All right.
00:27:05.920 -->
00:27:13.839So, you know, they got to the point where they do five push-ups, then they can do 10 push-ups, then 15 push-ups, then 20 push-ups, then 25 push-ups.
00:27:14.000 -->
00:27:18.480Then they can do like four sets of 25 push-ups with 10 seconds in between.
00:27:18.559 -->
00:27:20.400So essentially they're doing 100.
00:27:20.640 -->
00:27:24.720Well, they're pretty darn good at push-ups at this point, right?
00:27:24.960 -->
00:27:28.559And they've already tried things like, you know, decreasing rest time.
00:27:28.720 -->
00:27:31.440They've tried to make each rep slower.
00:27:31.519 -->
00:27:33.440So they've already made it hard every way.
00:27:33.759 -->
00:27:35.440So, well, Rob, I love push-ups.
00:27:35.519 -->
00:27:36.880You know, what else can I do?
00:27:37.039 -->
00:27:40.480So, okay, put your feet up on a chair.
00:27:40.799 -->
00:27:43.519That's a decline version of a push-up.
00:27:43.839 -->
00:27:48.240It makes it harder because there's more range of motion now for the chest.
00:27:48.400 -->
00:27:50.000Now you have to do it right, of course.
00:27:50.079 -->
00:28:00.000All that's your, I mean, that's just you can't do it and then let your back your back cave down, but you know, it goes without saying it's it's harder, but that would be a progression.
00:28:00.240 -->
00:28:06.799Or you put your hands on a bosu because now you want to use some stability muscles into this push-up.
00:28:06.960 -->
00:28:16.400So not only are you working on your chest muscles and your triceps and your shoulders, but now you're working your stability muscles and your balance because your hands are on the bosu.
00:28:19.920 -->
00:28:24.319So that's one reason to do a fun little progression.
00:28:24.799 -->
00:28:25.440All right.
00:28:26.000 -->
00:28:33.279The next reason would be when the person's circumstances are requiring them to.
00:28:33.680 -->
00:28:47.680So let's say they're doing chin-ups because they like to do chin-ups, and now all of a sudden they've learned that they're going to go into the military and they have to do so many pull-ups and not chin-ups.
00:28:47.759 -->
00:28:50.640And they say, No, I looked it up, it's got to be a pull-up, not a chin-up.
00:28:50.799 -->
00:28:53.279So pull-up is overhand, a chin-up is underhand.
00:28:53.519 -->
00:29:01.759So it's like, okay, now pull-ups are slightly harder because you're using a little bit less of the biceps and you're using more of the lats, so it's slightly harder.
00:29:02.000 -->
00:29:11.039So that is a reason we would say, all right, you know what, we're gonna have to do this in a harder format, which would be the pull-up.
00:29:11.440 -->
00:29:12.000All right.
00:29:12.559 -->
00:29:26.000So another reason might be because they absolutely want to get their, they want to get their stability muscles more trained.
00:29:26.160 -->
00:29:26.640All right.
00:29:26.880 -->
00:29:30.720So I have a guy I'm working with now on his lower back.
00:29:30.880 -->
00:29:40.240He came originally because he was having some back pain, thought he needed back surgery, but you know, so far he has, and he's definitely been able to kick this can down the road a lot longer.
00:29:40.400 -->
00:29:43.759We've made his back so much stronger.
00:29:44.000 -->
00:29:47.759And now I want to, because the back is the main deal for him.
00:29:48.000 -->
00:29:54.160So now I want to do more stability exercises within his regular exercises.
00:29:54.240 -->
00:29:58.240So again, he's here to make his posterior chain stronger.
00:29:58.319 -->
00:30:03.680So his back stronger, his glutes stronger, his hamstring stronger, because that's going to make his back stronger.
00:30:03.839 -->
00:30:20.079So now that I know he can handle things, I'll have him do a single arm chest press instead of a chest press machine or a bilateral because that forces his obliques and abs to engage to keep him on the bench.
00:30:20.240 -->
00:30:22.319So that would be a progression for a chest press.
00:30:22.480 -->
00:30:29.440It's harder because you're holding one dumbbell, you're lying back on the bench, and there's nothing to stabilize you on the other side except your muscles.
00:30:29.519 -->
00:30:31.759You don't have anything to counterbalance it.
00:30:32.079 -->
00:30:42.960So that is a progression that makes a lot of sense for somebody that really, really, really should be doing something specific for their needs.
00:30:43.119 -->
00:30:47.599So the progression should absolutely make sense, right?
00:30:47.839 -->
00:30:51.440It shouldn't be like just because you feel like it, all right?
00:30:51.759 -->
00:30:55.519So when should we not do progressions?
00:30:55.680 -->
00:30:57.599When there's no reason to.
00:30:57.839 -->
00:31:09.279So the biggest thing I want to warn you against is we can see a lot of things online that look cool and they look hard, and they probably are hard, but that doesn't mean they're good for you.
00:31:09.359 -->
00:31:17.119So if somebody is trying to get maximum hypertrophy, that is muscle cell enlargement, they're trying to get bigger, they're trying to get more muscular.
00:31:17.440 -->
00:31:26.400You might be like challenging your stability muscles, but now you're not challenging the muscles that you're trying to challenge to make bigger.
00:31:26.480 -->
00:31:30.160So in the case of the chest press, yeah, I mean, that's great.
00:31:30.240 -->
00:31:38.880You're going to get your obliques and your core more involved if you do a single arm chest press versus bilateral, but you're also not going to be able to use as much weight.
00:31:39.039 -->
00:31:46.400So, well, use more weight, yes, and that will challenge the core muscles more, and that would be great if you're working on your core.
00:31:46.480 -->
00:31:53.039But for the guy or gal who's looking for maximum hypertrophy, they're not going to be able to do that.
00:31:53.200 -->
00:31:56.319So sometimes we see people doing crazy push-up varieties.
00:31:56.400 -->
00:31:58.960It's like, okay, but you can't do as many.
00:31:59.119 -->
00:32:01.839You can't take it to failure as well.
00:32:02.079 -->
00:32:07.519I mean, so really be careful of doing things just because they look cool and hard.
00:32:07.599 -->
00:32:09.599I mean, that's just ego driven.
00:32:09.839 -->
00:32:20.880So the biggest reason you don't want to do a progression is because of that, and you're trying to get maximum hypertrophy or sport specific strength.
00:32:21.119 -->
00:32:28.880Then if you start to do something that looks like a progression, and it is overall, but it's not for the muscle, you're not really progressing.
00:32:28.960 -->
00:32:31.279You're actually going backwards.
00:32:31.519 -->
00:32:32.000All right.
00:32:32.240 -->
00:32:35.680So we don't do it for that reason.
00:32:35.839 -->
00:32:40.559And then finally, let's talk about method to the madness.
00:32:40.720 -->
00:32:43.279That's what this podcast is called.
00:32:43.440 -->
00:32:48.799There's a method to the madness, like, make the progression make sense.
00:32:49.359 -->
00:32:57.039So, like a farmer carry is often taught because it works the oblique muscles.
00:32:57.119 -->
00:32:57.920It works the core.
00:32:58.160 -->
00:33:02.400Basically, you're carrying a couple dumbbells or a couple of buckets or a couple of plates.
00:33:02.559 -->
00:33:09.200And when you start out, you typically will hold it in both hands because you, again, are counterbalanced.
00:33:09.279 -->
00:33:15.200I mean, there's more load, but in some ways it's easier because the load is counterbalanced.
00:33:15.279 -->
00:33:18.160So we would start with that with somebody, okay?
00:33:18.240 -->
00:33:22.480And that's there's there's other regressions long before we even get to a farmer carry.
00:33:22.559 -->
00:33:26.960But let's say somebody wants to progress the farmer carry.
00:33:28.079 -->
00:33:31.839A farmer carry is a type of exercise that's very specific for a purpose.
00:33:31.920 -->
00:33:35.519You're either doing it for an event or you're really doing it to train your core.
00:33:35.759 -->
00:33:45.440So in that case, a progression would be okay, now it makes sense that we put one bucket down, we grab a heavier bucket from one arm and use that.
00:33:45.519 -->
00:33:48.720That's actually a progression because now you have to counterbalance.
00:33:48.880 -->
00:33:51.039Say, oh, can I switch hands when I get tired?
00:33:51.200 -->
00:33:56.240Yeah, but the idea is not to because you're really trying to train that side to get through it.
00:33:56.480 -->
00:34:01.359All right, so the progression should always make sense.
00:34:01.519 -->
00:34:03.599There should be a method to the Madness.
00:34:03.759 -->
00:34:05.440And again, it can be fun.
00:34:05.519 -->
00:34:13.119I mean, if you, you know, if you're doing push-ups, there's really you, there's only so many reps you're ever going to do.
00:34:13.199 -->
00:34:19.199And there's there's even reason to believe that if you start doing too many, it's it's not really benefiting you anymore.
00:34:19.440 -->
00:34:24.079So, and and you know, it could take a long time, and it's not like you can put weight on your back.
00:34:24.239 -->
00:34:30.320I mean, you can, but oftentimes that throws off your biomechanics, and that's not a great thing to do.
00:34:30.559 -->
00:34:40.639So, really, the the the way to progress on them would be to do harder variations of push-ups, like I said, feet on a chair, one-arm push-ups.
00:34:40.719 -->
00:34:42.880Yes, people do try those types of things.
00:34:43.039 -->
00:34:45.679Elevated push-ups, like there's different things you can do.
00:34:45.920 -->
00:34:47.760Bands, you know, there's different things you can do.
00:34:47.840 -->
00:34:50.159I guess that's adding loads, so that doesn't count.
00:34:50.480 -->
00:34:53.519But make the progression make sense.
00:34:53.760 -->
00:34:54.239All right.
00:34:54.480 -->
00:35:02.239So hopefully that you learned that there is a way to this, that we're not just randomly coming up with things.
00:35:02.320 -->
00:35:03.440I mean, hopefully we're not.
00:35:03.519 -->
00:35:06.800I know I think about what my clients need and I implement that.
00:35:07.119 -->
00:35:09.519So hopefully this helped you.
00:35:09.679 -->
00:35:21.119And um, I got my fourth book coming out, and it's all about some of my programming, and I will uh keep everybody informed as to when that's going to be released.
00:35:21.199 -->
00:35:25.519It's finished, it's at one of my editors, and then it's gonna be sent off.
00:35:25.679 -->
00:35:31.280And I ask everybody to please hit automatic download because it really, really helps the show.
00:35:31.360 -->
00:35:34.719That's how Buzz Sprout looks at the numbers, so it really helps.
00:35:34.880 -->
00:35:38.800And then just simply send this to anybody that you think might enjoy it.
00:35:38.960 -->
00:35:43.280All right, till next time, I want you to B max fit and B max well.
