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Grip Strength is an excellent Indicator of Health and Age

Posted under: English Articles

In the article „Anti Aging, Biomarkers & Strength Training“ I have looked at muscle mass and muscle strength being an excellent indicator of biological age. Another study published in the American Journal of Medicine has gone even more in detail and shown that grip strength is an indicator for mortality[…]

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  • Giant Sets for ‪Hypertrophy‬ . . A Giant Set is 4+ exercises done in a row with less than 15 second rest inbetween. Giant Sets have become known as a ‪Hypertrophy‬ method. Technically, based on the length of the set, its not a ‪hypertrophy‬ method though. Sets of a length of 40s to 70s with a load that is close to maximum or the maximum are defined as strengthtraining for ‪hypertrophy‬. With 4 or more sets done in a row of mostly 10+ reps will last longer than 120 seconds. Which disqualifies the Giant Set as a method of strengthtraining for ‪hypertrophy‬ based on classic terminology . . Still Giant Sets will lead to do increase in ‪hypertrophy‬ when used at the right time with the right person. I even consider Giant Sets the most elite form of ‪hypertrophy‬ training. Thats because no other form of strengthtraining will tax the local muscular metabolism to the degree that Giant Sets do, which forces the muscle to grow, if the muscle can recover from it . . So based on classic terminology Giant Sets are not a method of strengthtraining for ‪hypertrophy‬. #GiantSets are a method of increasing local muscular #work capacity which leads in combination with the right nutrient intake to the most severe ‪#hypertrophy‬ #gains that I have ever seen . . Giant Sets are to #strength training what a #marathon and ultramarathon are to running. The metabolicly most demanding form of training. I consider Giant Sets of up to 6-10 exercises depending on the body part similar to a marathon and more than 6-10 exercises depending on the body part similar to a ultramarathon. Which leads directly to the main drawback and misconception around Giant Sets. Giant Sets are an #elite form of training, same as a marathon and ultra marathon. One doesnt start out runnning and goes straight into these distances. The capacity to endure this volume of demand needs to be built. The capacity to endure this volume of demand needs to be earned . . Local muscular work capacity depends on two factors, mitochondrial efficiency based on genetics and training history as well as absolute glycogen levels based on training, nutrient intake and size of the muscle . Full article soon on ypsi.de
  • The Floor Glute Ham Raise . . The Glute Ham Raise - short GHR - is an #exercise done on a #GHR machine where the feet are locked and the lower legs is fixed in horizontal position while the thighs are supported. Each rep starts at the top, first the knees are extended, then the hip will be flexed, once the upper body is almost vertical with the head pointing downwards, the hip will be fully extended, followed by the flexion of the knee. Due to the ratio of the concentric to eccentric overload this is neither a strength nor a hypertrophy exercise. It primarily trains the #hamstrings in their accelerating function . . The most commonly seen compensation pattern is initiating kneeflexion without full hipextension and therefore missing out on range and contraction of the hamstrings is what makes the GHR on a GHR machine an intermediate to advanced exercise. Strong glutes and decent hipflexor length is essential to not compensate with lack of hipextension . . The GHR is great to train the hamstring at higher velocity and synchronizing kneeflexion and hipextension while deloading the lower back and central nervous system . . Comparing the GHR to a Floor GHR - short FGHR - the exercises got a similar name and look similar, yet they are quite different in execution and #trainingeffect . . On the FGHR only the knee is supported - compared to the thigh in a GHR - which significantly increases the lever and therefore the force. The #hamstring is also primarily loaded in kneeflexion not hipextension. Looking at the ratio of concentric to eccentric overload this leads to very high eccentric force on the hamstrings . . . The FGHR is therefore an advanced exercise done at primarily lower reps of 1 to 8. I also prefer a slower concentric tempo especially in the beginning to increase control during the concentric and avoid the common compensation pattern of a break at the hip . . Dominican Coach Laura Minaya @lauminayacoach demonstrates a regression of the FGHR in the video above using bands to match the resistance curve with strength curve and allow greater control at the bottom . . Once you can do the FGHR without bands you have truly #strong hamstrings #simplebutnoteasy
  • For progress in training, training has to progress . . That primarily means that one needs to use more load, get in more volume, increase the frequency or increase the demand of the exercise choice. It can also mean to add in a different form of training to provide a new challenge . . After being into strength training for 12 years, first just as a passionate lifter, later as a professional coach, my training career got to a point where it stuck. I curled 40kg dumbells, close grip benchpressed 180kg and did rack deadlifts with 280kg for 5 reps. Having a busy schedule for the last 8 years switching the focus away from training I start to miss the challenge of training more and more . . With my work in strengthtraining and being around strengthtraining bascially 7 days a week and I realized that it has to be something different. I first got introduced to the UFC and Mixed Martial Arts by @petersobotta when I started working with him. I became an avid observer and then fan of the sport. After doing a little training with Peter I got interested in training it myself. As getting hit in the head or hitting someone in the head doesn‘t appeal to me I tended towards the non-striking aspects of grappling. To fit training in my schedule I got some mats for the YPSI and started to train every week with @nicopandabjj last summer . . Its basically physical chess. I like the strategical aspect of chess. And breaking a sweat is always good. I got hooked, to the point where I look for gyms to train when I am on the road. Being in the Dominican this week teaching a Training Camp together with the godfather of caribbean strengthtraining @jc_simo I connected with my friend @the_unseen_tp who‬ is a former member and later Head Coach of the Dominican Judo National Team who brought along 4time BJJ World Champion @abrahammarte to train. Broke a sweat. Learned two new moves to controll an opponent. And laughed a lot. Muchas gracias!
  • The Drag Curl . . This version of the biceps curl is an excellent example of how small changes in the mechanics of a classic exercise create a completely different training effect . . The Drag Curl got his name from the dragging motion of the movement. Instead of fixing the elbow on the side of the body or moving it in front of the body in this variation the elbow moves behind the body. And the bar is basically dragged up to the body . . The difference in stimulus and recruitment comes from the change of the strength curve. A classic standing curl has a bell shaped strength curve with the greatest recruitment in the midpoint where the forearms are horizontal and the lever - the horizontal distance - between the point of rotation - the elbow - and the load moved - the bar - is the greatest . . Due to th backwards movement of the elbow in the Drag Curl the strength curve is changed into a descending one. That results in overload of the range in the top part, the contracted position. A part of the range that is often neglected for the full development of the biceps and elbow flexors . . The clip shows Jon McDowell @jmacfitness a #Sprinter and #successful #personaltrainer from Dallas, Texas demonstrating a Barbell Drag #Curl while warming up for #GiantSets for Arms during the #JCSimo & #YPSI #TrainingCamp in the Dominican this week . . Due to the ratio of concentric to eccentric overload this exercise is ideally done for 8 to 25 reps. Its also great to be used with a slower concentric tempo such as 3030 to increase muscular engagement and contraction . . Try this variation of the Curl in your next training program to overload the contracted position of the range and create a new stimulus for the arms to get #bigger and #stronger
  • Its the books you read and the people you meet that make the difference . . In the Dominican Republic right now teaching a training camp with my good friend and colleague Juan Carlos Simo with a group of great coaches from the Dominican, Germany, Belgium, England and the United States . . Teaching with someone like JC is great, as we have very similar philosophies, yet different teaching styles, which provides a great balance for optimal learning, in theory and practice . . JC is one of the Coaches that I have a lot of respect for. At age 50 he is still enjoying his work, and consistently bringing the passion and obsession to the gym to consistently get extraordinary results. Aspects that I value highly in this industry . . As he likes to use quotes to make points and I like people that make points, here one of my favorite quotes from @jc_simo . . „To change your body, you have to change your mind“ . . Its simple, that mindset that got your body to where it is, will not get your body in a different direction. Only change leads to change. And for the body to change, the mind has to change. #simplebutnoteasy
  • The Petersen Split Squat . . The Petersen Split Squat is one of two Split Squat variations I use were the rear leg is the primary mover. In this exercise with the specific task of activating the Vastus medialis . . The Petersen Split Squat is named after Canadian Physiotherapist Carl Petersen who traveled with the Canadian Alpine Ski Team for 15 years and became known for using various exercise variations - most famously the Petersen Stepup - to strengthen the Vastus medialis and that way increase knee stability dramatically which led to a decrease in the very common knee injuries in Alpine Skiing . . Due to the ratio of concentric to eccentric overload the Petersen Split Squat is not an exercise that will strengten or #hypertrophy the Vastus Medialis much. Yet its an exercise that is excellent to activate the fibers of the Vastus medialis. Which will combined with an exercise group like the squat that overloads the Vastus medialis in the eccentric over a great range, lead to a stronger and bigger Vastus medialis . . The Petersen Split Squat is a excellent #exercise to put in the beginning of the leg workout for 2 to 4 sets of 6 to 15 reps at a fairly fast tempo for the intermediate to advanced lifter to activate the Vastus medialis. . . A combination I like to use to specifically activate and train the Vastus medialis which is the primary knee stabilizer in combination withtraining the #Hamstrings which are the secondary knee stabilizers is following program: A DB Petersen Split Squat, 4 sets of 6-8, 2011, 180s B BB Quad Squat, 4 sets of 6-8, 5010, 180s C Lying Legcurl, dorsiflex, neutral, 4 sets of 6-8, 4010, 180s . . With executing the Petersen Split #Squat the primary objective is to contract the Vastus medialis in the terminal extension of the knee to activate the Vastus medialis. The better you feel the muscle from rep to rep, and set to set, the better this exercise did its job . . The video shows Roberto Gutierrez @strengthheadquarter Senior #Coach at the @humanperformancecenter demonstrating the #PetersenSplitSquat right before the YPSI Training Camp