NIFS Healthy Living Blog

The first thought that comes into most people’s heads when they hear the word weightlifting is, more times than not, “bulky.” The perception is that heavy weightlifting will cause an undesired large gain of muscle mass. This is true; weightlifting will cause you to put on muscle mass, but it will take a lot more than just lifting weights to be “bulky.” Please do not let your goals steer you away from certain exercises.

What Is Olympic Weightlifting?

The sport of Olympic weightlifting is comprised of the snatch, and clean and jerk. The snatch is a lift in which you take the bar from the floor to overhead in one swift movement. The clean and jerk is a lift in which you take the bar from the bar to the shoulder in one swift movement, and then take it from the shoulder to overhead in a second movement. The Olympic lifts are full-body, explosive movements that require the use of every muscle group in the body.

Take a look at any high-level athlete who competes in events such as track or wrestling. They have to get as strong as they can without putting on extra weight. They achieve this by lifting heavy loads for lower rep schemes as fast as they can. This is one reason why you will see athletes in these sports utilizing the Olympic lifts in the weight room. In the off season if they need to put on size, they will move to the higher rep ranges.

Benefits of Olympic Weightlifting

There are many benefits to learning and performing the Olympic lifts within your exercise routine. The lifts can be programmed in many different ways depending on your specific goals. These are my top five benefits of learning the lifts from a certified coach:

1. Body composition: The snatch and clean and jerk are full-body lifts that use the legs, glutes, back, abs, shoulders, and arms. Performing the lifts burns more calories in a shorter period of time compared to performing isolation/single-joint movements. The lifts and accessory lifts can be used to put on lean tissue, increase strength, and ultimately decrease body fat.
2. Muscular power and strength: Muscular power is how fast you can move a load. Decrease in muscular power over time is the main cause of falls in older adults. In Olympic weightlifting, nothing is done slowly. All loads are moved at max velocity, therefore increasing power. If your goal is to run faster and jump higher, power is the key ingredient.
3. Coordination: The Olympic lifts require precise coordination, rhythm, and timing. Improving body awareness and coordination is great for the activities of daily living. Learning new things also increases cognitive abilities in old age.
4. Range of motion: Most people associate heavy lifting with being stiff and bulky. The Olympic lifts, however, require the lifter to control a load through a full range of motion in the knees, ankles, hips, and shoulders. If the range of motion is not there now, or at the start of your lifting journey, over time training through a full range of motion will increase flexibility more effectively than static stretching one time per week.
5. Work capacity: Depending on how the lifts are programmed, they can be used to cause a range of positive changes to your body. One way to increase work capacity is by limiting the amount of rest time in between sets. Over time you will be able to recover faster from higher-intensity training.

The Olympic lifts should be performed under the eyes of a certified, experienced coach. Learning the lifts on your own can be done, but will take much longer and will not produce the results you are seeking. If you are interested in learning the Olympic lifts, visit our Master Class here at NIFS, which is free to members. If you are looking for one-on-one or more personal coaching, you can visit us at the track desk and one of our staff will get you going in the right direction.

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

In my previous blogs I discussed the four movement patterns that all training fits into. I then went on to talk about scheduling a training plan using the four movement patterns. In this post I will discuss one of the more popular patterns: the pushing movement pattern.

What the Pushing Movement Pattern Does

The first thing we must discuss is what muscles the pushing pattern works and why we should incorporate it into your training plan. This movement pattern works the muscles of the chest, shoulders, and triceps. These muscles are all responsible for pushing objects away with your upper body. These muscle groups are the primary movers for activities of daily living: lifting items over your head, holding your kids, or pushing other shoppers out of the way on Black Friday.

Training the pattern instead of individual muscle groups is useful because of time efficiency. For gym-goers who don’t have two hours to spend at the gym seven days per week, it doesn’t make sense to train one muscle group per day. That would not be the best use of your time. Training one to two movement patterns will ensure that you hit multiple muscle groups with fewer exercises. The reason for this is that correctly chosen exercises can work multiple muscle groups at the same time.

Exercises for Pushing Movements

The following exercises, organized by muscle group, help you work the pushing movement pattern.

Chest

• Pushups
• Bench Press
• Incline Bench Press
• Decline Bench Press
• Dumbbell Variation of all the movements
• Machine Variations of all the movements
• Pec Fly

Shoulders

• Barbell, Dumbbell, or Kettlebell Overhead Press
• Military Press
• Push Press
• Olympic Push and Split Jerk
• Arnolds Press
• Machine Overhead Press
• Lateral and Frontal Raises
• Rear Delt Fly

Triceps

• Close Grip Bench
• Skull Crushers
• Dumbbell Kickbacks
• Triceps Extension
• Dips (bench, assisted, and bodyweight)
• JM Press

Movements That Work More Than One Muscle Group

As I stated before, there is also some overlap in muscle groups with some movements. Unless it is a complete isolation move, there will be some muscle recruitment across the whole upper body. For example, the barbell bench press is primarily a chest movement; however, the lockout of the arms is dominated by the triceps. The role of the chest is to push the bar off the chest, but once it reaches a certain height, the triceps take over. The same can be said for any overhead pressing as well. This is what makes training within muscle groups so time efficient. Isolation movements are best left for the end of the workout.

For more information on how to properly progress and structure a training program, visit us at the track desk to set up a session. We are more than happy to help at any time, and as a part of your membership here at NIFS, you can receive as many free workout programs as you would like. Our health fitness professionals tailor all programs to your fitness goals.

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

Let’s face it: building your own workouts isn’t always the easiest thing to do. Sure, you probably strike gold a few times a year and the exercises you choose seem to be flawless, from the balance of muscle groups worked to the flow of the routine that you get into. There is nothing better than having that program that just seems to get the job done.

What Workout Program Should You Use When You’ve Taken Time Off from Training?

But let’s say that life happens and you took an extended time off from training due to school, work, or some other important reason (pandemic maybe?). So what now? Where do you go from here? The go-to for many individuals would be to jump right back into the same program they were doing before their long layoff. It worked great for them before their break, so it must be the best way to resume activity, right? More than likely, this might not be the most ideal situation to set yourself up for future success. When your body has become detrained from a long layoff, you run the risk of overtraining—which could possibly lead to those nagging injuries that linger throughout your rebuild process.

Find a Program That Balances Pushing and Pulling

To me, a GREAT training program is a delicate balance of “pushing” and “pulling” exercises. The general consensus of the “push-pull” method is that you alternate (or superset) upper-body push movements (for example, bench press, shoulder press) with upper-body pull movements (for example, bent-over rows, pull-ups). Even the great Arnold Schwarzenegger used this method to pack on loads of muscle when he was at the apex of bodybuilding. Now, are you Arnold? No. Are you trying to look like Arnold? Also no (more than likely). Below you will find another interpretation of the “Push-Pull” method that may better fit those who are restarting their exercise routine, or those who are looking to switch up their programming.

Benefits of Full-Body Workouts

As I mentioned before, the push-pull method often refers to two upper-body exercises from opposite muscle groups (for example, chest and back). The superior version (in my opinion) of this would be to couple either an upper-body push exercise with a lower-body pull exercise, or an upper-body pull exercise with a lower-body push exercise (see table below). This type of full-body workout allows for two main benefits:

1. Ample rest time is allowed: While the upper body works, the lower body rests (and vice versa).
2. There is potential for reduced soreness: Instead of hammering one muscle group for a ton of exercises, a more gradual stress is applied to the muscles over multiple workouts. It could also be a great option for returning to exercise or resistance training.

Movement Examples

If you think this type of workout might be what you are looking for, give it a shot. Choose one exercise from column 1 and one exercise from column 2. Alternate those two exercises for the desired number of reps and sets. When finished, either choose one exercise from the same two columns OR switch it up and choose one exercise from column 3 and one exercise from column 4. Remember, the ultimate goal is to match each push movement you perform with an opposite pulling motion.

Adjust Your Program Periodically

As with most workout structures, adding wrinkles into the program every so often will allow you to continue the muscular adaptations that are occurring and keep you engaged. That could mean an adjustment to the number of reps, sets, or rest periods you are currently using, or simply choosing different exercises. The ways that you can tweak this kind of program are endless, and I believe that with great effort, you will see positive changes in whatever physical adaptation or change you are after.

This blog was written by Alex Soller, Athletic Performance Coach and NIFS trainer. To find out more about the NIFS bloggers, click here.

The traditional bodybuilding split of working one muscle group per day might work for the dedicated, high-level competitive bodybuilder who makes their living in the gym. But for the general population only looking to shed some unwanted pounds and improve their overall health, the traditional bodybuilding split is not ideal. Working multiple muscle groups in the same session is much more ideal because it ramps up the body’s metabolism more than working a single muscle group each day. To achieve this, we train the movement, not the muscles.

The Four Movement Patterns

There are four main categories in which we categorize the movement patterns: push, pull, squat, and hinge. Each category works a movement while working multiple muscle groups.

Push

This upper-body movement pattern uses all of your “pushing” muscles. The pushing muscles of the upper body include the chest, shoulders, and triceps. Common movements within this category include the following:

• Barbell Bench Press (Chest)
• Dumbbell Bench Press (Chest)
• Incline Bench Press (Chest)
• Overhead Press (Shoulder)
• Arnold Press (Shoulder)
• Skull Crusher (Triceps)
• Triceps Extension (Triceps)

Read my full blog on the Push movement.

Pull

This upper-body movement pattern uses the “pulling” muscles. The pulling muscles of the upper body include the lats and the biceps. There are two different pulling variations, the horizontal pull and the vertical pull. The horizontal pull targets the lower lats and the vertical pull targets the upper portion of the lats. It is important to include both variations in your program. Common movements within this category include the following:

• Pull-ups (Vertical)
• Lateral Pull-Down(Vertical)
• Barbell Rows (Horizontal)
• Dumbbell Rows (Horizontal)
• Seated Cable Row (Horizontal)
• Curl variations (Biceps)

Read my full blog on the Pull movement.

Squat

The squat movement pattern is the pushing movements pattern for the lower body. The squat pattern mainly works the quadriceps and the glutes. This category also includes all single-leg movements. The squat pattern is a large compound movement that should be progressed properly. Common movements in this category include the following:

• Squat to a Chair
• KB or DBL Goblet Squat
• Double KB Squat
• Barbell Front Squat
• Barbell Back Squat
• Lunges (Single Leg)
• Split Squat (Single Leg)

Hinge

The hinge movement pattern is the pulling movement pattern for the lower body. The hinge pattern is better known as the deadlift. The primary muscles worked during the hinge movement are the hips, hamstrings, and lower back. The deadlift is another exercise that should be progressed properly for safe lifting. On days that you work the hinge pattern, you should do some additional hamstring isolation movements. Common movements for the hinge pattern include the following:

• Kettlebell Deadlift (Hinge)
• Hex Bar Deadlift (Hinge)
• Barbell Deadlift (Hinge)
• Barbell or Dumbbell Romanian Deadlift (Hinge)
• Hamstring Curls (Hamstring Iso)

Using the Movement Patterns

Knowing that there are four movement patterns, and which movement pattern works which muscle group, you can build your exercise routines. In a future blog, I will discuss why the full-body program is superior, and how to schedule your week using the movement patterns. In short, you can build your exercise routine by putting together two or more of the movement patterns in one day. After working a muscle group, you don’t want to work that same muscle group for at least 48 hours.

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If you need any help building an exercise program, or want a health professional or personal trainer to put one together for you, come visit us at the Track Desk at any time.

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

If you have taken an extended break from your workout routine, your return to the gym will likely mean a return to the program that you were originally doing before your hiatus. Exercise selection, reps, and rest periods may be altered slightly after time off; however, eventually you will be back to your pre-break strength and power, among other athletic traits. When you think about that program and how it got you to the point you are at or will be in the near future, do you also think about the steps you will take to further advance your abilities? I’m here to break down a few ways specifically within the muscle that may help give you the variety to your program you are looking for.

There are three main types of muscular contractions that can happen, each of which serves a specific purpose for muscular growth, strength, and power. They are

• Concentric
• Isometric
• Eccentric

Concentric

Concentric muscular contractions are generally the most common type that individuals focus on during their training sessions. Concentric contractions involve the shortening of the muscle during an exercise. If you imagine a lift, say the bench press, the act of pushing the weight up from your chest actively shortens the muscle. The pulling of a bent-over row or the ascent of the barbell back squat all utilize this contraction. An uncommon variation would be to slow down the movement, for example slowing the pulling movement of the bar during a Lat Pulldown. If it normally takes you 1–2 seconds to pull down the bar, try a 5-count with the same weight. The intensity will greatly increase.

Isometric

Isometric contractions are an underrated variation that people most often forget about during workout planning. Instead of a shortening movement like the concentric contraction, the isometric contraction actually involves the muscle staying at the same length during the work period. A simple variation of this contraction is a wall sit. The muscle never changes length, but the tension and effort build over time. 

But the quality of this contraction is found in much more than just wall sits. Almost any exercise can utilize this method. Here are a few of my favorite variations using isometric contractions. The intensity of the holds in these lifts can be dictated by either the amount of weight or the time you hold it for.

• Split Squat Holds (hold split squat in down position with knee off the ground)
• Push-Up Holds (hold push-up in the “down” position; try at different heights!)
• Pull-Up Holds (either chin over bar or with arms hanging straight)

Eccentric

The last contraction variation in this trio is the eccentric contraction. This is commonly thought of as the lowering or lengthening of the muscle during an exercise. Going back to the bench press example earlier, the bar lowering to the chest would be the eccentric contraction. Where this method is most useful is during time-under-tension exercises where you increase the amount of time that you lengthen the muscle during the lift. These are all about control and can get quite intense.

Similar to the isometric contractions, time is everything. For example, when you do a step-up and are coming down off of the box, try to control for 3–5 seconds before your foot hits the ground instead of coming down right away. Here are a few of my favorite variations on eccentric contraction exercises:

• Incline Dumbbell Press (lowering the weight slowly and raising it at a normal pace)
• Slider Leg Curls (pushing feet out in a slow and controlled motion)
• Glute Ham Raises (slow on the way down)

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The variations are not limited to this list. Feel free to get creative with any of your favorite exercises when trying out the different muscular contractions. Remember, time is your friend with any method you choose and can match any intensity you are trying to achieve.

This blog was written by Alex Soller, Athletic Performance Coach and NIFS trainer. To find out more about the NIFS bloggers, click here.

In my experience over the years working with folks from all walks of life to help improve their strength, mobility, performance, and overall fitness I have found that so many suffer from immobility in two major joints: the ankle and the shoulder, which is the focus of this piece. Lifestyle, occupation, inactivity, and overtraining are all culprits robbing so many of healthy range of motion in the shoulder and shoulder girdle.

Throughout the history of fitness and muscle, one of the sexiest exercises is the overhead press (OHP). The overhead press is used as an assessment of one’s strength, it’s involved in the popular Olympic lifts and many activities of daily living, and it feels pretty darn good to lift something heavy up over your head. With so many variations that can develop strength and stability in the upper body, the overhead press can be a phenomenal tool in a training toolbox.

Questions to Ask Yourself

There are many benefits to the overhead press exercise, but what if you suffer from immobility in the shoulder or have suffered an injury that has made the vertical press pattern difficult or painful? There are some options for you that can keep you safe while reaping the many benefits of the vertical press movement pattern. Before we get to those, however, I’ll ask a couple of questions.

What are your desired fitness outcomes and goals?

“If you think it, INK IT!” is a practice I learned long ago from a great coach, and for years I have been insisting clients write down what they hope to accomplish along their fitness journey. If you don’t know where you want to go, it will be difficult to formulate the map to get you there. Take the time to reflect, develop, and write your fitness goals before starting any fitness program.

How will the overhead press exercise help you get there?

Pretty straightforward question: how will the overhead press exercise help get you to where you want to go? Depending on your goals, the OHP may play a major role, or it might play a minor role in your success.

How do you know whether you should be including the overhead press in your training?

Once you have established your fitness outcomes and how the overhead press can assist in obtaining those outcomes, it is important to determine whether the overhead press is a safe exercise to include in your training. Your best first step is to complete a Functional Movement Screen (FMS) that will provide some crucial information to your fitness programming. First and foremost, the FMS, specifically the Shoulder Mobility Screen, will determine whether there is pain involved with the overhead position. If there is pain, you will need to see a medical professional to tackle that before anything else should happen.

A score of 1 on the Shoulder Mobility Screen signifies that, among other things, you should exclude overhead pressing from your training until the pattern is cleaned up and you are no longer scoring a 1 on the screen. A score of 2 or 3 means the vertical pressing motion can be included in your training safely. Schedule your FMS with one of NIFS instructors today to ensure you are able and safe to include the overhead press exercise in your programming.

Overhead/Vertical Press Options

Once you have your screen from your NIFS certified pro, you now know where you stand to shoulder the load. If you are cleared to press overhead, I say have at it and press on! But if you are directed to stay away from strict overhead pressing, here are a few options that can provide many of the same benefits from the overhead press while working in a safer shoulder space.

• Landmine Press: 1/2K and Standing
• Landmine Arc press: 1/2K and standing
• Incline DB press: SA and double arm
• Jammer Press

Shoulder health, strength, and stability are so important in training and, more importantly, everyday living. The vertical press options here are great ways to continue to bulletproof your shoulders, and the best first step is to get screened and take care of your shoulders prior to heavy loading. One simple and highly effective way to tackle shoulder health is to add the “dead hang” into your training program. Learn more in Lauren’s recent post covering this effective drill. Stay shoulder safe!

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Health/Fitness Instructor. To find out more about the NIFS bloggers, click here. 

What is the most feared and most skipped gym day of the week? Nearly every person despises it, and few survive it. Yes, you guessed it. I am referring to the infamous “leg day.” However, even if you can endure training your legs, how beneficial is it if you aren’t training your hamstrings correctly, efficiently, and according to their full potential?

The hamstring is a large group of muscles (the biceps femoris, semitendinosus, and semimembranosus) located on the posterior side of the upper leg. They have two main responsibilities: flexion at the knee (pulling the ankle toward the glutes) and extension at the hips (pulling the ankle back toward the glute while maintaining a stiff leg). Therefore, the hamstring’s main goal is to balance out the action of the large quad muscles on the front side of the leg, assisting the knee in stability.

In his blog Five Biggest Mistakes in Hamstring Development, the late Dr. Charles Poliquin, a remarkable pioneer in the field of fitness and bodybuilding, put into perspective just how important the hamstring muscles are. He recollects, “When I was a kid, hamstrings were called in bodybuilding magazines ‘leg biceps.’”

Don’t Neglect Posterior Leg Development

A standard leg day, as one could imagine, might include the leg press, back squat, leg extension, leg curl, and perhaps a lunge variation. If that’s the case, there is simply not enough emphasis on posterior leg development. We naturally experience quad dominance simply because we are human and the majority of our daily movement requires being in a squat or quad-dominant position. This includes daily functions such as sitting and standing up out of a chair or car. The issues arise when the quadriceps overpower the action of the hamstrings throughout a certain range of motion or movement pattern. This can often happen when walking or running, but it occurs mostly when it comes time to execute cutting, jumping, and landing mechanics.

Simply put, athletes across most major sports have below-average hamstring development. This goes for every individual on the planet as well. It becomes a rather large issue and argument for some injuries that these athletes typically encounter.

Common Mistakes in Exercises for Hamstring Strength

If you are looking to improve hamstring strength, there are several exercises you could add to your workout program. However, I’m here to tell you that there are also a few common mistakes that could be holding you back from reaching your full potential.

• Wrong timing: The first mistake is that you are most likely waiting to train the hamstring until the end of your leg workout. Ultimately, you should program hamstring-specific exercises.
• Incomplete range of motion: Secondly, it is quite possible that you might not be completing the full range of motion when targeting this muscle group.
• Not enough time under tension: The final common mistake is that when performing the movement pattern, you are not spending enough time under tension for that muscle to respond and grow. So a tip would be to use a tempo count where you control down and explode up each rep.

Do Those Leg Curls!

If you’ve learned anything from the last five minutes of reading this article, I hope it is the importance of training the posterior chain, especially the hamstring. Not only is it aesthetically appealing, but the with strong hamstrings, functionality and safety of young athletes should be at an all-time high. So jump in and do those leg curls!

This blog was written by Cara Hartman, Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

With millions of people around the world suffering from back pain, is there any hope for relief outside of traditional methods? Low back pain can be excruciating and immobilizing, but there is still hope. When dealing with any pain or injury, exercising might be the last thing that crosses your mind, especially if it’s chronic low back pain (CLBP). However, that’s exactly what is recommended and what can help.

Research is revealing that people who exercise and stay flexible are better able to manage pain than those who are sedentary. So my charge to anyone reading this, whether or not you are living with low back pain, stay proactive and make health and fitness a priority. Rather than be forced into reacting to an injury that might have you sidelined for months, take a step toward low back pain relief.

The Impact of Lower Back Pain

Alarming statistics reveal that the single leading cause of disability globally is none other than low back pain. According to the American Chiropractic Association, “Back pain is experienced by 31 million people at any given moment.” After all, it is the third most common complaint during doctor visits and accounts for more than 264 million lost work days annually.

What Causes Low Back Pain?

Low back pain can flare up and subside in the blink of an eye. Often there is no warning and there are no other accompanying symptoms. Pain can occur in varying intensities and pain levels. It is important to take back pain seriously because it is your body trying to tell you that there is something wrong and that you need to make a change. Common causes include the following:

• Muscle strain/sprain
• Muscle spasms
• Bulging discs
• Arthritis
• Skeletal irregularities

What You Can Do: Fitness and Wellness Ideas

Fortunately, there are several precautionary steps that you can take to prevent low back pain episodes as well as further injury. Keep in mind that humans are complex beings and it is important to address overall health.

• Start and maintain an exercise program. Our NIFS staff can work individually with members to develop a proper strength-training program that addresses cardiovascular fitness as well as flexibility and mobility.
• Maintain a healthy weight. According to the National Arthritis Foundation, “Every pound of excess weight exerts about 4 pounds of extra pressure on the knees.” Therefore losing a few pounds can take pressure off the back and knee joints.
• Limit and manage stress levels. Paying attention to stress levels can help you avoid behaviors that lead to obesity such as overeating and a sedentary lifestyle. If stress levels stay low, it can help improve overall health.

Always keep in mind that we are complex beings and it is important to address our overall health needs. It might take multiple methods to address back issues, but why not jump ahead and try to prevent them through proper health and wellness strategies? Visit www.nifs.org to find out more information, see the up-to-date Group Fitness Schedule, and start your fitness journey now.

This blog was written by Cara Hartman.To find out more about the NIFS bloggers, click here.

CXWORX is all about building core strength, which is important for living a more functional life. CXWORX targets the trunk, which is the area from the mid-thigh to the shoulders, and includes both the front and back sides of the body.

CXWORX is a 30-minute choreographed group fitness class created by Les Mills. It begins with a warmup and breaks off into working different sections of the core with movements both on the mat and standing. Participants use a resistance tube to add load to the muscles to increase muscle strength.

The Importance of a Strong Core

Most people think about a strong core as six-pack abs and doing sit-ups. The core is made up of more than just abs, but exactly as it sounds, it’s the core of your body. Building strength in those muscles will benefit you for the rest of your life. All movements stem from your core and provide support for everyday tasks you perform.

Having a strong core is of huge importance when it comes to balance and stability. Strong core muscles will also help improve your posture. Having good posture is better for your spine, prevents lower back pain or injuries, and allows you to breathe easier. Having a strong core helps you stand taller and straighter.

Working the Core

Working the core is more than just doing sit-ups. CXWORX is beneficial because it incorporates many movement patterns and exercises to strengthen and tone all muscle groups associated with the core. Trunk flexion and extension, trunk rotation, lateral trunk flexion, abdominal compression, and spinal stability are all movement patterns that you will perform in a CXWORX class to help build a balanced, strong core.

Check NIFS’s Group Fitness Schedule to find a class time that’s convenient for you!

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.