Unlocking Your Full Potential: A Personal Guide to Improving Exercise Programming

Introduction:

I embarked on my fitness journey many years ago.  Through the years I’ve come to realize that effective exercise programming is more than just a series of workouts or what the newest fad system is – it's a thoughtful and strategic approach to reaching goals. In this guide, I'll share the key strategies that have helped me enhance my workouts and elevate my overall fitness experience.  

Before I dive into those strategies, I wanted to give a little background.  I’ve trained like a football player, rugby player, and Crossfit Athlete.  Through the years I have been exposed to a variety of programs and methodologies which have broadened my understanding of exercise programming and allowed me to plan for athletes and patients at all skill levels.  However, when planning for myself I have needed expert eyes to find the flaws in my own mechanics and programs.  Work with a lifting partner, coach, etc.  Someone you trust to help you with this process.  

Setting Clear Goals:

Before I dive into the world of exercise programming, I make sure to define my fitness objectives. Whether I'm looking to build muscle, improve endurance, or increase power production, having clear goals shapes my workout routine and keeps me motivated throughout this journey.  Once I have a goal in mind this helps to aim my efforts and where I need to start.

Understanding My Body:

Taking into account my fitness level, existing health conditions, and personal preferences is crucial when designing my exercise program. Tailoring my workouts to my body's capabilities and limitations is key for achieving long-term success.  Being realistic about what time you have available to train and recover needs to be taken into consideration.

Incorporating Variety:

I've learned to avoid workout monotony by introducing a variety of exercises into my routine. This not only prevents boredom but also challenges different muscle groups, promoting balanced development and reducing the risk of overuse injuries.  If you can consistently challenge your weaknesses with variety while staying efficient you are on the right track.  How boring is it to look at a sheet and see squats 5x5 for 4-6 weeks?

Embracing Progressive Overload:

I've embraced the concept of progressive overload, gradually increasing the intensity of my workouts to stimulate continuous improvements. Whether it's adding weight, increasing repetitions, utilizing bands, or adjusting rest intervals, this principle is fundamental for building strength and endurance over time.  If you aren’t utilizing this you will simply see no improvement.  

Prioritizing My Recovery:

Understanding that recovery is as important as the workout itself, I ensure I allow enough time for my muscles to recover by incorporating well-deserved rest days into my schedule. Adequate sleep, hydration, and proper nutrition are also crucial components of my effective recovery plan.  You may also see me using my infrared sauna or cold plunge as adjuncts to my recovery process as well.

Listening to My Body:

Paying attention to signals from my body, such as fatigue, soreness, or pain, has become a priority. I adjust my exercise program accordingly to avoid overtraining and reduce the risk of injury, recognizing that rest and recovery are crucial elements in achieving long-term success.  I have been utilizing data from fitness trackers to get more of an insight to this over the past 3 years.  Seeing how prepared I am for strain that day has allowed for improved planning to my workout programs. 

Keeping Track of My Progress:

Maintaining a workout log to track my progress has become a motivating habit. Monitoring my achievements not only provides a sense of accomplishment but also helps me identify patterns and make informed adjustments to my exercise program.  When I test my programs I look back through my notebooks to see where I can make improvements in order to target my goals more effectively.  This also allows me to build a list of exercises I have listed as “testers” or “builders”.  This little tip from Alex has really allowed me to tailor what exercises make my main lifts sky rocket.  For example, I know that if my good morning weight continues to go up I am looking at a potential PR on my back squat and my deadlift.  

Staying Informed:

I make an effort to stay updated on fitness trends, new research, and innovative training techniques. This knowledge enhances my exercise programming by introducing new elements and methods that better align with my goals.  I consistently read through the NSCA Journal of Strength and Conditioning, Crossfit articles, and social media to see what strength coaches are working on.  Do I use all of this in my programming?  Nope.  This just allows me to see if I can make any adjustments based on new evidence.  

Seeking Professional Guidance:

Recognizing the value of professional insight, I've consulted with a variety of fitness professionals, Physical Therapists, and Strength and Conditioning coaches. The insight provided from our interviews and my co-hosts has been invaluable.  Their expertise has helped me critique and design a plan that addresses my specific needs, ensuring optimal results while minimizing the risk of injury.

Conclusion:

Improving my exercise programming involves a combination of goal-setting, adaptability, and a commitment to continuous improvement. By incorporating these strategies into my fitness routine, I not only enhance my physical performance but also cultivate a sustainable and enjoyable approach to exercise. Remembering that the key to success is consistency and a willingness to evolve as my training journey progresses keeps me motivated on this personal and transformative path.  Should you have any questions about starting your own programming in your training journey please reach out!  I am always open to discussions and have plenty of books or people to point you towards.  

-Lou 

Lifting with a Rounded Back…

Introduction

In the world of weightlifting and strength training, you've probably heard the age-old advice: "Never lift with a rounded back.” While this conventional wisdom has been drilled into the minds of many fitness enthusiasts, there's a growing debate about whether this rule is absolute. In this blog post, we'll explore the truth about lifting with a rounded back, looking at when it's acceptable, when it's dangerous, and how to do it safely.

Understanding the Anatomy

To discuss lifting with a rounded back, it's crucial to understand the mechanics of your spine. Your spine is made up of several vertebrae, each with its natural curvature. When we talk about a "rounded back," we typically mean a flexed position of the spine, which is the opposite of the natural arch or extension, lordosis, in the lumbar region.  Situated between each pair of vertebrae are intervertebral discs. These discs act as shock absorbers, cushioning the spine and allowing for movement. Each disc consists of a tough, fibrous outer layer called the annulus fibrosis and a gel-like inner core called the nucleus pulposus.  As we move into the flexed position we load the vertebral bodies and discs of the spine.  Moving beyond what these structures are capable of tolerating can lead to injury such as herniated discs.  

When It's Acceptable

1. Flexion-Tolerant Exercises: There are certain exercises where it's acceptable to lift with a rounded back. Movements like the deadlift or the bent-over row naturally involve some degree of spinal flexion. “Neutral spine” is sometimes considered to be one single point in the set-up but may vary from person to person so defining a “neutral range” may be more appropriate.  As the loading of the deadlift occurs people will experience losses of the starting position but can complete the lift with rounding in the back.   

2. Adaptation Over Time: Some seasoned lifters who have gradually built up their strength and resilience may handle spinal flexion better than beginners. They've adapted their bodies to tolerate this type of stress.  For example, let us use the deadlift again.  This type of adaptation could be starting in neutral and tolerating loss of position into flexion of the spine or starting and completing the lift in a flexed position.  The point is building this tolerance through smart programming.  With this lifters can safely make advances in lifting with the rounded position if more advantageous to them.  

When It's Dangerous

1. Poor Form: Lifting with a consistently rounded back and an inability to brace the core properly is a recipe for disaster. This places excessive stress on the spine and surrounding structures, increasing the risk of injury.  Learning to create a core brace enhances the stability of the spine and may be further enhanced with a weightlifting belt.  I would recommend learning how to create abdominal tension but the core is more than simply the abdominals.  

2. Heavy Loads too soon: Trying to lift heavy weights with a rounded back can lead to serious injuries, such as herniated discs or muscle strains. It's crucial to prioritize proper technique when lifting heavy loads including bracing and a progressive tolerance to loading in this position.  Ego lifting and attempting lifts loads you aren’t ready for only leads to disaster.

How to Lift with a Rounded Back Safely

1. Focus on Core Strength: Strengthening your core muscles is essential for stabilizing your spine during exercises. A strong core can help mitigate the risk associated with rounded back lifting.  Training the obliques, spinal erectors, and rectus abdominis to name a few.

2. Progressive Overload: If you want to incorporate exercises that involve spinal flexion, start with lighter weights and gradually increase the load as your body adapts.

3. Use Proper Technique: Always prioritize proper lifting technique. Work within the neutral spine range as much as possible and only allow controlled and limited flexion when necessary.

4. Consult a Professional: If you're unsure about your form or how to incorporate rounded back lifting into your routine safely, consider consulting a qualified fitness trainer or physical therapist.  I may know a few.  

Conclusion

Lifting with a rounded back is not an absolute taboo in the world of fitness, but it should be approached with caution and only in specific contexts. Understanding when it's acceptable and when it's dangerous is crucial for your safety and long-term well-being. Always prioritize proper technique, core strength, and gradual progression when considering exercises that involve spinal flexion. Remember, safety should always come first in your fitness journey.

Just a few articles to look into:

https://pubmed.ncbi.nlm.nih.gov/33799053/

https://pubmed.ncbi.nlm.nih.gov/2954217/

https://pubmed.ncbi.nlm.nih.gov/31775556/