Advanced Exercise Solutions

03/05/2022

https://journals.sagepub.com/doi/10.1177/02692155221095484

Background Contemporary management of chronic low back pain involves combined exercise and pain education. Currently, there is a gap in the literature for wheth...

09/02/2017

What happens to people with chronic low back pain? New research from Western Sydney University​. If you are keen please follow link https://docs.google.com/forms/d/e/1FAIpQLSc6w4bCunAYxUImDAr2x2TrPeAHuidfukvv5tlv3J7dzITc5A/viewform

12/12/2016

What happens to people with chronic low back pain? New research from Western Sydney University. If you are keen please follow link https://docs.google.com/forms/d/e/1FAIpQLSc6w4bCunAYxUImDAr2x2TrPeAHuidfukvv5tlv3J7dzITc5A/viewform

26/07/2016

Very important! Pointless to increase work load without work capacity!

Infographic credit: YLM Sport Science

21/05/2016

ATTENTION TRAINERS, EXERCISE SCIENTISTS & COACHES:
Why science, bro?

I've recently been hearing and seeing a lot of talk that is disregarding science for experience and I would like to shed some light on the matter.
Simply - both are important.
Science will never give us all the answers, it is not the nature of science. A way to look at it is science is the starting point. Research gives us an 'average result'. The nature of statistics will show if an intervention has worked for a population. Usually this will be expressed as an average (I.e. Participants put an average of 5kg on their squat). In reality the average is not the end result. Take the above example of an average of 5kg. This may mean some participants increased 5kg, some 1kg and some maybe up to 10kg.
This is where experience comes in.
When you're coaching/training for the most part it is individualised. This is where the coach/trainer is able to determine what response their athlete will harvest from the program and from this draw conclusions. This comes with experience with athletes and different populations.

In sum, science gives you the starting point. It shows what will likely work and from there experience guides the way.

On one final note, just because one study showed positive outcomes, does not mean it is gospel - many other considerations must be taken - one key example being what was the population used - if you're trying to take results for a national powerlifter from a study done on geriatric males, this may prove problematic.

- Mitch
Accredited Exercise Scientist

04/05/2016

TODAY'S TOPIC: 'Newbie Gains' and what this means for the trainer and the client

Newbie gains obviously isn't a scientific term, though it is accurate. When resistance training is started by someone, they respond faster initially, this is mainly due to the immense shock to the system. You will notice in this time period that strength increases faster than muscular size - this is due to motor learning and the central nervous system (CNS) experiencing adaptations which increases task efficiency.

What does this mean?
Newbies will respond to pretty much anything! There is extensive research that shows this - as well as that newbies respond great in the 60-90% max range. I do not condone 1RM testing in the novice training stage due to issues with motor learning and the increased danger associated. It is starting to come to light that under higher loadings neural control is altered to lower loads which demonstrated an aspect of specificity for 100% and near loadings.

Also, a take home point for trainers, exercise scientists and anyone who likes to read research. The points on newbie gains enforces why studies with novice populations can not be translated as what will occur in a trained population. When reading a study on RT, look at the population, if they are novice, the results will not apply to a trained population in most cases.

Questions and comments welcome.

Mitch
Accredited Exercise Scientist
Advanced Exercise Solutions

03/05/2016

Hi all,
Just checking in to let you know I am still here! Posts have been really infrequent lately and for that, I do apologise. I am in the thick of the first semester of my Master of Research. I will be honest, I'm struggling to find time between uni, clients, study and family commitments to post. This is something I am aiming to correct.

This will start with a post tomorrow! Keep your eyes peeled at 5pm!
As always requests for posts more than welcome, through comment or inbox.

Thanks guys!

Mitch
Accredited Exercise Scientist

18/03/2016

Todays topic: MENTALITY for RATE OF FORCE DEVELOPMENT (RFD)

the first point I will make is one of my favourite points that is extremely under utilised. If you want to rapidly develop force (POWER - rate of force development (RFD)), Then you must lift with the intent of high velocity (Behm 1993). This is always refuted by 'but if I'm lifting 200kg plus, it won't be fast'? - What we must remember is velocity is relative. Even if the repetition appears slow, if it is the fastest the individual can move the load, then it is the individuals maximum velocity (Vmax) for THAT SPECIFIC LOAD. The other way to look at this is mathematically. POWER is FORCE x VELOCITY (P=FV). So therefore to increase power we can increase velocity, or our force. When we further break down force we find that FORCE = MASS x ACCELERATION (F=MA). Therefore to increase our FORCE which will increase power, we can increase our acceleration, or mass. Therefore a higher load, moved at the same velocity will ALWAYS have a higher power output.

The study i mentioned before (Behm, 1993) also showed that lifting with the intent for velocity INCREASED athletes RFD compared to 'velocity specific movements'. Velocity specific movements are usually performed with lower loads (e.g. squat jumps with 30%1RM).

One major consideration is the lift that this is applied to, and the proficiency of the individual. For example, if this is told to a novice lifter about the deadlift, where the individual is not neurologically efficient at the movement pattern, and attempts to perform this lift at a high velocity, there is obviously a risk for injury.

Questions or comments as always please comment/inbox/email

- Mitch
BhlthSc(Sp&ExSc) AES ESSAM
Accredited Exercise Scientist
Advanced Exercise Solutions

04/03/2016

Everyone should read this

Mitch
Accredited Exercise Scientist

Ditch the strap-on belts and shoe inserts, and definitely don't rest. Accumulating research shows that the best way to treat and prevent lower-back pain is to get off the couch.

02/03/2016

I encourage all to take the time to watch this.
A few key points that stuck out to me:
Low levels of fitness (below 5 METs), accounted for higher rates of mortality than smoking and obesity alone.
Individuals with low fitness (below 5 METs) and no other risk factors had equivalent outcomes to those with high levels of fitness and 2 other risk factors.

Also, smoking, if you are to quit before the age of 30, it is possible to not bear lifetime consequences, though if you continue as a lifetime smoker, on average, you will lose 10-12 years off your life... Is smoking really worth losing over a decade in this beautiful world with your family? Children? Grandchildren? - Food for thought.

- Mitchell Gibbs
Accredited Exercise Scientist
Advanced Exercise Solutions

11/02/2016

This weeks topic:
Strength Training for longevity

Do you want to smoke PBs in the next 3 months? Do you want to increase your total in the next 6 weeks?
OR
Do you want to progressively increase your PBs and total over the next few years?

If you PB a squat but it was a good morning and your left knee took a chip out of your right knee, is that a PB? Think about it, the TOP lifters are efficient lifters. I recall reading something by Chad Weesley-Smith on the deadlift or the squat, where he said his best ever lift (load PB) was his best technique wise also.

Il share some of my own training for this post also.
I PBd my deadlift at 2.5 bodyweight (200kg) a few months ago now. It was horrible. In the months (around 6 months) since, I have gotten a lot stronger, but I have only touched 202.5 as I knew if I kept up sacrificing form for weight id be a very short term lifter. Since then, I'm pulling 180/190/200 from the floor and off low blocks cleaner than I used to pull 140. This is also along with my squat form becoming more efficient and safer (once again I have only added 15kg to my squat, it could've been a lot more, but I would not have been injury free). Now, my progressive overload begins and weights are increasing (gradually and safely). I am consciously training myself into the habit of either not attempting, or failing a lift that could go poorly. Only yesterday I stopped a deadlift just of the floor (190) as I was fatigued and had a feeling it may have been a poor rep.

Tips for success:

- Get a program (by someone with experience and/or education in periodisation) - this program should reflect a gradual inclination in loading patterns. It should also show elements of hypertrophy training in the off season/before a strength block to provide not only more force production capability, but joint support.

- stick to that program!

- don't fail a lift. If you're programmed for 150 but 145 was a grind. Leave it there. (This is something I struggle with, I too need to learn to leave the weight)

- Related to the above point...
leave your ego at the door!!

Questions, comments welcome as always.

- Mitch
Accredited Exercise Scientist
Advanced Exercise Solutions

03/02/2016

This weeks topic:
Marketing in the fitness industry

Ever wonder the reason that things that are sold well in this industry don't work well?
It's because to sell something easily, it is selling what you want to hear! Here take this supplement, don't change your diet, don't exercise and you will lose 30 kilos!
That sells better than, il write a program that will progressively increase your exercise intensity to a point you need to be to achieve your goals, it won't be easy, but it won't be hard either.
What you want to hear, vs what you need to hear.

I've always said I am not a business person, I am an exercise professional that happens to run a business. I try to help people as much as I can and debunk a few myths out there where possible.

If you would like any advice/help, please feel free to suggest next weeks topic, or to inbox the page or email at [email protected]

- Mitch
Accredited Exercise Scientist
Advanced Exercise Solutions