Progression

Progression is defined as moving towards a more advanced state.  As applied to exercise, it is moving towards towards something of greater challenge and considered a fundamental training principle. So fundamental in fact, I used to test trainers ability to progress and regress exercises.

Many legends exist surrounding Greek wrestler Milo of Croton lifting a baby calf daily until it was a full grown bull.  In the late 1800’s, Okinawan Karate pioneer Choki Motobu would train by lifting progressively heavier rocks. These would be early examples of progressive overload.

Progressive overload is the process of gradually increasing training stress as the client becomes adapted to the training and is possibly the easiest to manage and measure.  

That said, progressing in the gym doesn’t always mean heavier weights.

Just because a heavier weight can be moved doesn’t automatically mean it should be moved.  I see examples of this every training session. 

In progressive overload, both micro-progression (the use of small to very small loads and graded exposures) and macro-loading (restricting use to 12kg/25lb and 20kg/45kg plates) can be beneficial for trainers to consider as options.

How can progressive overload be achieved if/when adding load is NOT a safe and sound decision?

You have a few options…

INCREASE THE VOLUME Increasing the repetitions, the number of sets or the number of repetitions and sets of the same exercise increases the total work load. 

100# 3 sets of 10 reps (100 3×10)  equals a workload of 3000#

110# isn’t physically/mentally possible. 

Option 1: Smaller load jump: 105# for 3×10 (workload=3150)

Option 2  Add reps: 100# for 3×12 (workload=3600)

Option 3: Add sets:  100# for 4×10 (workload=4000)

Option 4: Add sets+reps: 100# for 4 sets of 12 (workload=4800)

Option 5: Reduce load, add sets+reps: 90# for 4×15 (workload=5400)

Volume (how much) and Intensity (how heavy/demanding) are controlled by Frequency.

OPINION: A downside to this is it nearly invites increasing load, sets and reps at the same time.  This is an option in which I tread carefully with my athletes.  

Stop jotting this training split down. It’s nothing I advise.

FREQUENCY Perform the same exercise on an additional day of the week.  

In personal practice, I separate major lifts (Bench Press, Deadlift, Squat and Overhead Press) 72hrs apart due to the demands each exercise places on the body.  It is possible to train similar exercises with greater frequency, and it is also possible to overtrain a particular pattern.  

Example (Strength/Power focus)

Mon: Heavier Squat / Lighter Deadlift 

Wed: Push focused day

Fri:    Ligther Squat / Heavier Deadlift

Sat:   Press focused day

OPINION: This method might be more difficult for recreational exercisers and people with time limitations.

“Strength is measured in speed”  Louie Simmons

TEMPO The broad recommendation calls for a slow lowering (eccentric phase), a pause (isometric phase) and a faster raising (concentric phase).  This helps build tendon/tissue tolerance, builds lifting focus and contributes to power development. 

In a single training week I train with weights in a variety of tempos ranging from slow (maximum effort method work) to relatively fast (dynamic effort method to build a faster rate of force development), to a somewhat rhythmic tempo that is closer to the classic definition (repetition efforts) to build muscle mass.

OPINION: At higher levels this can almost serve as a form of conditioning. 

Mind you, this an experienced lifter without major form issues. For a client below the intermediate level I typically stick with very basic tempo schemes.  I can’t make them fast before I make them relatively strong.  Furthermore, using speed to cover up bad form is not a good recipe.

This image shows the exercise range of motion.  It is humanly possible for some peoples arms to move further behind them, but that ability does not add to the exercise itself. 

Conversely, there are people that cannot achieve this degree of horizontal abduction of the arms and the range of motion structurally determined by them is less than the textbook definition of full-range of motion. 

RANGE OF MOTION There are two types of Range of Motion to be addressed. (1) Range of Motion of a given joint and (2) Range of Motion of a given exercise. The former is defined by the client and their specific joint structures, while the second is defined by the targeted muscle/muscle groups.  

OPINION: Some exercise variations intentionally limit range of motion (e.g, Floor Press, Box Squat, Rack Pull) while in other exercises the definition of full range is actually less than one might think. I pair exercises that are intentionally limited with full-range counterparts. For example, my floor bench press will be paired with dumbbell bench press at a lighter loading and a higher rep range.

I accidentally left my stopwatch and tally counter at the gym and they were stolen from the lost and found bin.  It’s my fault for leaving them behind in the first place, but I GUARANTEE I am one of few people in that gym actually tracking my rest periods. 

REST/TRAINING DENSITY is the manipulation of rest periods taken between sets or the work to rest ratios.

Week 1 Training example

100# 3 sets of 10 reps (100 3×10)  equals a workload of 3000#

A single set of 10 reps takes the lifter 30 secs to complete.

Rest between sets is set at 90 secs ( 1:3 work to rest ratio)

Total Reps: 30, Total Workload: 3000#,Total time: 4:30 secs

Week 2 100# 3×10 can still be completed in 30 secs

105# cannot be completed for 10 reps

Rest between sets at 100# reduced to 80 secs

Total Reps: 30, Total Workload: 3000#, Total time 4:15 secs

Outcome: Equal workload moved in less time (Density management)

or 

105# 3×10 can be completed in the same 30 secs

Rest reduced by 10 secs per set 

Total Reps: 30 Total Workload: 3150#, Total time: 4:15 secs

Outcome: Greater workload in less time. (Density+Intensity management)

OPINION: I do not shave time off sets on heavy efforts (something I can lift more than once, but not more than five times) or maximum efforts (something I can only lift once.)  I will however use it for sub-maximal level barbell lifts and hypertrophy work. 

A collection of different bars provides a lot of training variation.

VARIATION can be defined as moving to a more sophisticated exercise, or the utilization of a slightly different technique.  With variations, there is the chance that loading (intensity) will change, therefore tempo, rest and volume will also change. The relatively safest places to employ variations are in bodyweight and dumbbell exercises. More experienced lifters can benefit from varying the main barbell exercises. 

While I’m not against SELF-experimentation (as in testing on yourself, and not on a client) due to its greater loading potential, the barbell exercise variations are best suited for those already demonstrating competence and confidence under challenging loads.

OPINION: Exercise exposes you.  A specialty bar might illuminate previously unknown weaknesses, can help overcome an injury or possibly help reduce the odds of one happening in the first place.

A few additional opinions focusing on beginner/novice lifters…

Beginners need beginner programming.

Beginners need the “why” and the “how” answers.

Variation is low, building quality volume and strength over time is key.

The straight bar DOES NOT have to be the automatic go-to. The Hex Bar Deadlift, The Kettlebell Goblet Squat, Split Squat, The Kettlebell Military Press, Push Ups/Dumbbell Chest Press and Pull-Ups can be great choices.

I don’t rule out using special bars or even some techniques broadly considered “advanced” with beginners.  In some cases they’ve opened up an exercise to someone, or helped communicate a training point.  It depends.

A few additional opinions on lifters above the novice level…

If the lift is completely new to them, I train them somewhat similarly to a beginner. Depending on the exercise, the learning and competence curve can be much shorter.

More advanced lifters need the “what” and the “when” answers. 

A lot of advanced lifter programs aren’t as complex as one might think.

I don’t see a huge divide between “Basic” and “Advanced”.  I see things as being “Basic Basics” and “Sophisticated Basics” 

The Return of the Belligerent Bro

Last week a fellow gym member found himself on the receiving end of a rather loud public ass-chewing.  His inattentiveness, despite MULTIPLE verbal warnings endangered both of us.  The load being moved was heavy enough to possibly injure me, but it would have hospitalized him.

After he (at least verbally) acknowledged his errors, we shook hands and went about our business. Handshake or not,I now have a person to watch out for and he probably considers me a Lunk. Time will tell if he learned a lesson.

Lunk: A word made up by Planet Fitness (PF) used to describe one who grunts, drops weights, and judges. (Source: Urban Dictionary)

The stereotypical image of a lunk is a musclebound person. This has been popularized in PF’s own marketing media, and even directed at non-bodybuilders that simply possess slightly more visible muscle mass. For better or worse,PF has shaped public perception to the extent that the term “Lunk” has become wide-spread in its usage, and it could be argued that I fit the pejorative.

PF seems to have no problems judging people for a place that bills itself as being judgement free. 

I’ll give PF this much, stereotypes exist for a reason and there are some guys out there that fit their description of a Lunk..  What they consider a Lunk, I consider a DBag, and history have proven that DBags don’t possess a prototypical build.

For this weeks blog, I’ll be speaking for myself and my own gym experience.  If you’re a trainer, or are simply serious about things in the gym you are being judged no matter what you look like. I am not a member of Planet Fitness, but I can honestly understand why some people are intimidated by other gyms.  While that intimidation isn’t a shared feeling, I will say there were days where I truly hated the gym. 

In truth it was never the place, it was the people in the place. I am thankful for that hate, as it invariably translated in performance gains. 

Where I openly confess to fitting the Lunk stereotype…

“Hello Gym Police, I want to report a lunk being a lunk…He’s picking up and putting down a barbell while wearing a tank top and head bandanna.”

I confess to grunting and dropping weights, but only if necessary. Recently I lifted something heavy enough elicit a grunt and a gym-goer quickly flashed me a dirty look over it. I almost expected a phone to be whipped out.

I honestly hoped they would come over to address my grunting, I would have asked him to please demonstrate picking the load up silently. 

I confess to judging others, but not due to anyones relative inexperience or fitness level. I’m trying to figure out if they’re a gym DBag or not (my definition of a lunk) and let their actions speak for themselves. This tells me to remain clear of them for reasons that will be given later in this blog. 

Taking an honest look at things, you can decide if I am truly a Lunk or not.

The loudest noise I make with any sort of frequency is when re-racking a barbell.  PF does not have free barbells, so this is not a concern in their establishments. In the case of gyms that do, the positive contact between the bar and the rack is done to ensure a safe lowering of the barbell back into its hooks. In my specific case, it’s a not a full-powered slamming of metal on metal. Those that don’t touch barbells might be unaware that this is considered a safety procedure.

I chalk my hands inside a plastic bag so I don’t spread chalk dust all over the place. The equipment on which I use chalk is my own, and I don’t leave white paw prints on anything other than myself.  

I replace my weights and place them in the proper order. I’ve even cleaned up other people’s messes…which have included the Herculean efforts of returning single digit weights and rubber tubes to where they are supposed to go.

I’m a sweaty bastard, so I wipe down benches after use and mop up any sweat puddles. I even spray down mats I use instead of hanging up a rubber sweat angel.

I don’t walk in smelling like a combination of Chef Boyardee and hot kitty litter covered by an aggressive layer of Axe Body spray.  I’m also sober when I show up at the gym.

I give other lifters space regardless of the load they are using, even if they’re on a machine. As stated in the opening, I have no choice but to keep an eye-out for DBags as they have historically shown no sense of personal space and cannot seem to comprehend the fact that they are distracting someone under load. General gym stupidity might be the result of insufficient ass chewings. 

I don’t stare at women, the weak, the elderly or the obese much less take unauthorized videos of them. Matter of fact, those are the people I most like seeing in the gym.  Despite not fitting any of those descriptions, I’ve twice caught people trying to secretly record me.

I don’t carry around monstrously large water jug. You’ll see others doing far less work carrying an equal size jug.  That said, I recently found this violently American three gallon beauty and will buy one if I ever feel like inciting the crazies.

For the times where a weight drop is needed, I take measures to make sure I have a clear drop zone and that nobody is nearby. 

I don’t hog multiple pieces of gym equipment simultaneously.  Usually I stick to one piece at a time, and typically don’t remain on a single piece of equipment for long.  The squat rack is the one area where I could spend considerable time, and it just so happens to be the place where 90% of gym members don’t go.

I don’t spend 5+ minutes on my phone between sets and don’t even take phone calls when I’m training. Unlike the people that walk around the gym carrying on speaker phone conversations.

The only time I take 5 minutes worth of rest is during maximum effort lifts (being defined as a singular rep) or when trying to break a record.  I estimate 80% of my rest periods fall between 20-90secs. This is how I can get through 2-3 exercises faster than some people can through one exercise.

I don’t hog mirror space or cut in front of others using one.  I rarely use a mirror for anything and I certainly don’t use one as a foot rest while doing Incline Smith Rack Bench Presses.

I don’t block access to multiple sets of dumbbells by doing my curls or rows right in front of the rack unless I’m the only person there. If someone shows up I move a few feet away.

Can a person be considered a lunk if they…

Re-rack their weights, and help keep the gym orderly.

Clean up after themselves.

Lift responsibly, and not like an a$$hole.

Are mindful of personal safety, and the safety of others.

Are considerate of others.                                                                                                           

Doesn’t stare or secretly record women or poke fun at the old/fat/weak people.

Keeps the grunting and weight dropping to a minimum

Is not lifting to impress anyone.

Somewhat physically resembles the stereotype.

or would you rather have…    

Someone that is messy and doesn’t return equipment.

Someone that abuses shared equipment.

Someone that is irresponsible and a potential danger to themselves and others.

Someone that is inconsiderate of others.

Someone that stares/secretly records women, the weak, the old or the obese.

Someone that grunts and drops weights with abandon regardless of magnitude.…

because there is no shortage of these people, and they needs to go.

Building Muscles

Bloggers Note: Due to multiple requests I will now be publishing my weekly blog on USA Sunday.  

“I am going to be training a woman who has taken my sculpting and bootcamp class for many years. She tells me she gains muscle “remarkable fast” and doesn’t want to use much weight and only wants to tone. Wondering how others deal with this?”         (Source: Internet fitness forum post)

Bro Question 1:  Why she isn’t “toned” after taking sculpting and bootcamp classes for many years? These sort of classes don’t typically use heavy weights. It sounds like she has found a comfortable plateau.

Bro Question 2: Why isn’t this woman a study subject? I know MEN that work their asses off just to gain a little noticeable muscle.  Then again, I also know a lot of men that do nothing in the gym but silly bulls-it and the results of which show.

If muscles were THAT easy to grow I would have some.

Bro Question 3:  What are the odds that the woman is on performance enhancing drugs? Thats the only time I’ve personally witnessed remarkably fast muscle growth.

“Look at your (pick a body part),you got bigger!”  When it comes to muscle growth the more striking effects are evident to all. In fairness, the mirror isn’t always the best reference. Personally, when it comes to muscle gain (or weight loss) I like using favorite articles of clothings as a reference, and clothes don’t lie.

Luke Cage has a special place in my heart as one of the first comic book characters I was introduced to as a child. When I first bought this shirt I fit a size medium perfectly, less than a year later I needed a large. Now the large shirt is tight in the chest, arms and neck while the waist is still loose.  An XL will have to be ordered soon if I want to keep looking sharp. 

Physiological adaptations accompanying increased strength.Increasing muscle size with a corresponding increase in strength has been scientifically observed as early as 1897, and research continues to this day.

The strength of an individual muscle depends on multiple factors. In addition to the muscles cross-sectional area (CSA), this includes (1) the extent the muscle can be activated by voluntary effort, (2) the muscle length and position used, (3)the fiber type composition and (4) the velocity in which the movement takes place.

In short, strength is specific.  

StrongFirst was the first major user of that phrase that I’ve ran into, but I always questioned why they commonly use it in a soundbite format. There is nothing wrong with being concise nor is this a knock on StrongFirst, but I think the worth of those words bears more than a canned response.

Three phases have been identified that commonly compose the strength training adaptation process.

Case Study: A relatively untrained beginner (<1 year training) was having problems raising her bench press past 65lbs/30kg.  Observations of her lifts between an empty barbell and the training weight showed numerous form and style issues contributing to this inability. A few corrective measures later her bench press bar speed at 65lbs was visibly as fast as the empty bar, and far faster than her pre-corrected lifts. 

Within a few minutes she attained a new lift record, and I’m still convinced there was more weight available to her. 

I didn’t magically make her stronger or create new bench press muscles. This was Phase One.

Phase One: A period of rapid improvement in lifting ability resulting from the learning process.  This is where the correct sequence for lifting is being established by the central nervous system as a motor pattern. There is little to no increase in muscle size, but the individual might report “feeling stronger” or that previous efforts now feel easier.  Observationally speaking, they “look stronger” and appear more in control. 

FACT: The muscles are the slaves to the nervous system.

Phase Two: Is where there is an increase in individual muscle strength, but no accompanying increase in the CSA.  This could be a results of increased neural activations or some changes to muscle fibers or connective tissues, but the exact mechanism is not fully clear.

Phase Three: A slow increase in size and strength of the exercised muscles. This phase might not occur until 8-12 weeks in some individuals.  Now we are starting to see visible changes.

According to the headline quote, there is a woman out there that somehow violates all three phases.  Based on how things were written, I don’t believe the trainer understands how the body actually responds to training.

FACT: “Good Form” is not a strict requirements for muscle growth.  The three contributing factors are mechanical tension (load), muscle damage and metabolic stress.  Your joints on the other hand will be pissed at you, and there will eventually be a price to pay for lifting like an a$$h-le.

FACT: Women can lift heavy things (over bodyweight level heavy) and not become bulky. Once again, if gaining muscle were that easy we’d have a lot more musclebound people walking around.

“To adapt to training is to never fully adapt to training”   Dr. Ben Tabachnik

Phases are not infinite. Change in exercises will be required in Phase 3 to provide the lifter new stimulus.  The wholesale change of an exercise isn’t necessarily required, just a variable within the lift (Tool,Stability demands,Rep range,speed, exercise range of motion, training density etc.)

For example, I train Push Ups,Squats,Deadlifts and Bench Press weekly.  Since I’m already pretty decent at the standard version of these exercises I rotate multiple variations into my programming.

Push-Ups: Lever Push Ups, Medball Ball Push Ups, One Arm Push Ups, Band Resisted Push Ups, Neuro Grip Push Ups, Suspension Strap Push Ups, Uneven Push Ups.

Low Bar Back Squat: High Bar Back Squat, Koji Squat, Zercher Squat, Front Squat, Cambered Bar Back Squat, Kettlebell Squat, Sandbag Squat.

Deadlift: Hex Bar (two positions), Axle Bar (two different stances), Deficit, Rack Pull, Kettlebell Swing

Bench Press: Cambered Bar (two different settings) Decline, Floor Press (two different bars), Dumbbell Press (multiple hand positions and single dumbbell), Incline Press (three different degrees),Chaos (three different bars) and board presses (three different heights.)

There is a brief Phase 1 enjoyed every time something new is brought in. I am not equally good/strong at every single variation listed and I tend to focus on variations I am the relative worst.  Some of the barbell lifts require lighter loading, which I welcome.

Anecdotally and observationally, the more the introverted the lifter the less stimulus (variety) required. The challenge here is lifters that exhibit decidedly different personalities in and out of training. Despite my extroverted nature I’m not exactly the most social of people in the gym.  I happen to thrive on variety and I believe it has helped keep me injury free.

That said, It hasn’t grown me any new muscles remarkably fast.

Your Coach Sucks

Does the quality of a trainer/coaches movement influence the clients initial performance?  

While I cant rule it out, I suspect it might not be as much as what the trainer will allow for acceptable performance out of the client.

Exercise technique is what we call something based on its exterior form (i.e Squat,Row,Press etc.). Exercise form is client defined, and unique to the individual and exercise style is even more unique to them.

A few considerations when a trainer makes a technique look easy, while the client struggles.  

Task Familiarity:  The client cannot reasonably be expected to be immediately awesome. How many times the trainer/coach has performed the assigned movement vs the untrained client?   

Physical Qualification: The individual differences in strength, speed, coordination,mobility/stability/flexibility and motor control between the trainer and the client.

Relative Load: Anybody can look fairly skilled with relatively light loads.  “Relative”being the operative word.  What is relatively light for one person is a challenge for another. Heavy loads expose things.

Poor Exercise choice: The trainer picked an exercise above the clients level of control.

Could a trainer move exceptionally well, and still allow a client to lift with repeated crap form? Yes, but not if they have any pride in their work.

Could a trainer move at a mediocre level, but get the client to move better than they do? I believe its possible, but this requires skillful communication from the trainer and a deep understanding of the exercise as applied to another person.  I’ve had to talk my way through exercises while injured before, so it’s not impossible.

Recently I’ve been observing a middle-aged guy train a teenage boy in the Bench Press. Based on multiple observations I can charitably state the guy giving the instruction presents rough form and style. 

Like any other exercise technique, the bench press it is a skill and proper coaching is important. It is a lift with some limitations and has physical/mental prerequisites. It also happens to be a lift with attributable deaths.

As much as I personally love to bench press, I’ll be the first to admit the lift is not for everyone, and that on an individual basis there could be better options.

I mentally count 20 odd teaching points to the Bench Press, but the major principles are relatively few. (Credit: Kabuki Strength/Westside Barbell)

1. The global extension of the body with a bias to the Thoracic Spine.
2. The importance of the Latissimus Dorsi and the grip
3. The development of intra-abdominal pressure
4. The role of the gluteal muscles and leg drive
5. The Bar path
6. The importance of properly identifying lifters weak-points
7. Load management and Fatigue

Despite the adults technical issues, I withheld judgement long enough to see what the adult allows for another persons performance. I believed that giving him the benefit of the doubt, and letting the exercise expose the truth would be fair.

The answer came quickly, and has been repeated multiple times since.

My thoughts summarized… (and I need to buy more from EliteFTS.com)

I hate crappy trainers in general, but I reserve extra days of hate for crappy trainers working with the elderly, the obese or kids/teens. The kid lifts with near identical terrible form and style as the guy training him. When the adult isn’t texting in spotter position (being inattentive while an unskilled person is under a challenging load), he is cheering the kid on, and continuing to add load when plates clearly need removal. 

I’ve personally seen the kid rubbing his shoulders following particularly ugly lifts. This is not a good sign in my world at any age.

This specific bench design is what I lovingly call a “LIFT IT OR DIE” model. 

No safety rails are installed to save you in case the lift fails. While this design is not without its advantages, the adult in question has kid attaching spring clips. Considering the kid might start benching on his own,this is not a great idea.

If you’re going to bench press by yourself, and you happen to be on a “Lift it or Die” bench design then please…

• Ditch the Clips/Collars. (The silver things on the side of the plates) Once the bar is on your sternum tilt the bar to one side and allow the plates to fall off.  The clips are preventing this from happening and the lifter is paying the penalty.
• DON’T ROLL THE BAR OVER YOUR RIBS AND ABS. Think for a second about what that load is rolling over. 
• DON’T DO BENCH PRESS ALONE.
• Keep 1-2 reps in the tank. It is advisable to not train this lift to failure even when working with sub-maximum loads.  I would only consider training to failure on the bench press IF I had competent and attentive spotters on hand. 
• Get your win and shut it down. I’ll start by saying that a specific number on the bar shouldn’t automatically dictate every session, but the method is certainly not without its uses and some people do better with specific targets than others. There is more than one way to achieve progressive overload. Suppose you hit a targeted personal record and the lift went surprisingly easy.  I advise shutting it down here and not taking a heavier second effort. This is quite possibly the hardest safety tip to stick with, and seems even harder if you’re a male.  Historically and personally this is also where I’ve seen a high percentage of bench press injuries.

 

 

 

Weird World (Part 2)

But why tho (or y tho): When a person does something which is mainly considered to be lacking in common sense. Source: Urban Dictionary.

I’ve wondered why some trainers prescribe weird exercises in the first place and believe I’ve come up with a few possible reasons.

Marketing: Weird looking exercises draw attention and possibly attract business.  In fairness, this probably works more than I’d like to admit.

Measuring and Management: Removes thought process beyond the creativity to graft exercises. With weird world exercises it’s hard to judge relative form and there’s a reduced need to coach, teach or correct. Since there is little to measure against, there is little to manage.  I sure as hell know an ugly Bench Press, Squat or Deadlift when I see one.

Things that we can measure and manage…
Intensity (Load); Is it heavier than before? Last week the client performed 3 sets of 10 reps with 50lbs/22.6 kg. This week, the client performed 3 sets of 10 with 52.5lbs/23.8 kgs.

In the case of Calisthenics, is it a progressed movement or involve more difficult leverages? (For example a Knee Push Up to Standard Push Up, or a pull-up with medium band assistance to lighter band assistance)

Speed: Is the load moving faster? Last week the client moved 100lbs/45 kg bar at .75 m/s, this week the same load was moved 1.2 m/s. In running,cycling and swimming this is pretty easy to measure.

Volume: If load was kept constant, was more total work completed? Last week the client completed 3 sets of 10 reps with 50lbs/22.6 and didn’t fail any reps. This week under the same load the client completed 4 sets of 10 without failure at any point (or even 3 sets of 11 for that matter)

Density: Is more quality work getting done in less time? Last week the client completed 3 sets of 10 reps with 100 lbs/45 kg in 15 minutes. This week the same load and volume was completed in 13:30.

There are others, but these are the major ones.

With a beginner it is a good idea to adjust a single variable at a time, and select the variable that meets the client where presently are with an eye on the desired adaptation. Tinkering with multiple variables simultaneously could become a problem even with more advanced lifters.

If the loads are not progressing or lifts failing, speed is dropping, volume is reducing and recovery getting worse. The individual is stalling or regressing for a reason(s) beyond a single bad training day. Things need to be addressed (managed.)

There would be less BOSU jokes if it weren’t for some of the things trainers do on them.

I’ve been a member of a small local gym for the past six months.  In that time I’ve only witnessed one person performing a weird world exercise on a BOSU.  The gym has a near zero presence of trainers and I wonder if the lack of BOSU silliness is correlated.

Picking this apart, the Squat and Row (as individual exercises) are two fundamental movements. Squatting/standing on an unstable surface isn’t totally without use, however force production is down regulated and squat mechanics are altered. The inclusion of the band actually helps somewhat stabilize the user, which brings into question why an unstable surface was used in the first place.

Imagine a large person and a small person playing tug of war.  If I put the large person on ice and the small person on solid ground, the large person is at a disadvantage due to the limited ability to put force into the ground.  In the case of the photo, the force production capacities are reduced well below what the user could do on a stable surface.

Furthermore, consistency in lift form/style and intensity is subject to even greater variation.

Measurable variables that I can pluck out (and I’m admittedly reaching here)
Intensity based off band strength or distance between anchor point to user IF EITHER WERE MEASURED. The farther the band is stretched, the harder the row becomes, but also the risk of a band snap.

Volume of Squat/Rows…If accounting for a upper/lower strength imbalance. Since this appears to be a grafted exercise I am speculating that squat+row=1 rep. If there is a strength imbalance the user will under-training the strong parts and possibly over-training the weak parts. If this is actually a bent knee row (no squats involved) then the ability of the user to contract the targeted muscles (the back) is reduced due to the unstable surface.

Duration of how long the user lasts without losing form. My guess is the guy will get better at balancing himself using the bands and learn the exercise coordination to make the challenge more efficient. Basically, his body will figure out how to work less.

By no means am I trying to put myself over, but theres a 50% chance I put more thought into that exercise than the typical trainer putting their client in this situation.

The trainer doesn’t know the basics of their craft. This is unfortunately quite common, and “complicated” and “effective” are often viewed as the same things.

If I had to condense my general advice to trainers it would be this…

“Know what you don’t know.”

I believe personal trainers and coaches should occasionally take a step back and critically evaluate their capabilities and limitations, with a focus on the latter.

If you’re not qualified to train someone with a given medical condition, a particular demographic, training need/goal or not educated and experienced with a specific tool/ training modality then you could consider these as limitations.

I’ve gotten heat from holding my position, never for any objective reasons but for personal ones.

“I’ll have you know I am XYZ Personal Trainer certified plus (fill-in fancy sounding specializations)…I think that affords me some credibility”

OK, how much credibility should you be afforded?  Let’s take another few steps back. This might help establish initial levels of credibility.

Applying my Court of Bastards idea…

Under critical and expert level observation, using loads considered challenging for you, can you perform the following lifts; The Deadlift, Barbell Squat and Bench Press.

Further, can you teach these fundamental movements to another person, spot errors and issue corrective measures that lead to improvements in the subsequent repetitions?

Can you do the same with Pull-Ups and Push Ups, including the regressions needed to reach a single clear repetition?

It could be argued that the listed exercises are not universally required for all clients or goals, and I agree with the sentiment. However it could also be argued that the listed exercises are contained in all fundamental CPT textbooks, and that there are clients and goals that do benefit from them.

Doesn’t practical knowledge and ability to apply the fundamentals represent level of credibility? Is the ability to perform and effectively teach these movements considered a disadvantage in any way?

In my opinion, the ability to demonstrate and teach those five movements with some skill and ability to others so that they could attain a level of skill helps puts you ahead of many trainers.