Like many other forms of physical activity, strength training results rely heavily upon participant effort. I've built elaborate exercise and nutrition programs that have fallen victim to poor adherence, and I've written workouts on a cocktail napkin that have led to 50 pounds of weight loss.
The clients got back what they put in.
Effort is the most challenging exercise variable to coach. As fitness professionals, we can influence our clients to try their best using motivational cues, goal setting and other techniques. But the degree to which each client is moved by trainer motivation is variable at best. Some clients lay it on the line when prompted while others stay doggedly within their comfort zones.
When it's all said and done, the people who gave more effort will enjoy better results than those who mailed it in.
This probably isn't a revelation, as the linear relationship between effort and results applies to many areas of life. Fitness effort, however, can be incrementally adjusted with a few simple tweaks here and there. Sometimes, the adjustments are quite simple and completely within the client's control.
Here are two tips for increasing your effort level in 2018.
First, buy some new workout clothes. They don't have to be costly, but I'm a proponent of the look good/feel good, feel good/play well concept. Shuffling into the fitness center in your 1997 Daytona 500 T-shirt probably isn't going to bring out the best version of yourself in terms of effort.
Second, always set a repetition goal for every set -- but don't always stick to it. If the goal is to perform 12 repetitions of a given exercise and you stop at 10, that's bad. If you literally cannot perform another repetition, reduce the weight and finish the set.
On the other hand, you might finish 12 repetitions without a problem. In this case, knock out a few more until you're fatigued. Pushing yourself beyond comfort levels makes all the difference.
This week's exercise is a good one to maximize your effort because it combines two great exercises. Many people might just do one or the other, but those who are looking to push the envelope will enjoy the Hollow Body Skull Crusher.
1. Select a pair of medium weight dumbbells and lie on your back on an exercise mat. Start by flattening your lower back to the floor.
2. Keeping your lower back pressed down, raise both legs up at a 45-degree angle. Contract the abdominals to hold your legs in this position. If you can't keep your lower back from coming off the floor, raise your feet a little higher.
3. While holding the dumbbells, extend your arms over your chest as you would in the "up" phase of a chest press.
4. Bend the elbows and lower the dumbbells until the elbows are at 90 degrees.
5. Extend the elbows fully and flex the triceps.
6. Perform two sets of 12 repetitions.
The Hollow Body Skull Crusher can be made more difficult by lowering the leg position, or less difficult by raising the leg position. Either way, the additional core work involved in this exercise compared with a traditional triceps extension is remarkable. Let's do it!
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com
ActiveStyle on 01/22/2018