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After a (much-too-long) hiatus, I’ve reintroduced tater tots to my meal plan. And you know what? I think they taste even more amazing now than they did when I was a kid. All I had to do was change the way I cooked them.
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Both CrossFit and bodybuilding involve lifting weights and putting them back down, repeatedly, several times each week. Both are forms of exercise. The similarities stop there. The real meat lies in the differences.
What’s different about CrossFit and bodybuilding? What can we learn from those differences? What can they learn from each other?
First of all, defining CrossFit by real world examples is difficult; there are tons. There’s so-called “homepage CrossFit,” where you go to CrossFit.com and do the Workout of the Day (WOD) as prescribed. That’s become less and less popular as more CF boxes open up and employ their own programming. These days, those doing main page CF are mostly individuals following along at home or at regular gyms.
It’s better to look at the overarching intent of the CrossFit philosophy.
CrossFit is all about function. Rather than emphasizing aesthetics, it focuses on increasing work capacity. It’s trying to make people better at producing a given amount of work in less time than before. If you can go from doing 10 pullups in two minutes to doing 20 pullups in two minutes, you’ve just increased your work capacity. CrossFit wants its athletes to not only lift heavy things, but lift heavy things repeatedly with less rest.
It also wants to increase your work capacity across “broad modal domains.” What does that mean? Rather than increase only pullup work capacity, it wants you to improve your work capacity across every mode of movement humans engage in: running, rowing, jumping, squatting, deadlifting, throwing, climbing, carrying, pushing, pressing, clean-and-jerking. CrossFitters are training for “the sport of fitness”—for overall adaptive fitness.
And actually, what most people imagine when they think of CrossFit isn’t too far off from the reality:
Bodybuilding is all about form. At its highest levels, bodybuilders are trying to cultivate aesthetic perfection in the human physique. In other words, bodybuilding is about getting jacked. Bodybuilding is primarily concerned with looks, big muscles, low body fat. It aims to realize the potential of every single muscle in the human body to grow while maintaining balance and cohesion. No big quads and small glutes, or big biceps and small triceps. Bodybuilders want everything to grow not for extra functionality, but because they look better that way.
People use all sorts of different methods to bodybuild. What makes bodybuilding bodybuilding isn’t so much the methods—although there are definite trends. There are keto bodybuilders doing medium rep sets and basic “balanced diet” bodybuilders doing high rep sets. It’s the intent.
Bodybuilders want to look strong and impressive. They’re judged based on how they look, not what they can lift. CrossFitters want to be strong and impressive. They’re judged based on what they can do.
The top bodybuilders are usually quite strong, and the top CrossFitters tend to be fairly aesthetic. Check out CF athletes Samantha Briggs and Rich Froning.
What can bodybuilders expect to get from bodybuilding?
What can CrossFitters expect to get out of CrossFit?
“Bodybuilders are dumb meatheads.”
For one thing, successful bodybuilding requires planning, careful attention to technique, and a strong mind-body awareness and presence of mind to “feel” the muscle working. Research confirms that rather than use “extreme, non-evidence-based regimens,” bodybuilders use “evidence-based” nutrition strategies to achieve their desired physiques. Brain and brawn are the opposite of mutually exclusive. In addition, strength training (and exercise in general) supports brain health and triggers brain-derived neurotrophic factor (BDNF), which promotes neuronal growth and protects against neurodegenerative disease. The idea of the “dumb bodybuilder” is total nonsense. Every piece of evidence we have contradicts it.
“Bodybuilders never do compound exercises.”
The notion that bodybuilders are only using machines and doing isolation exercises is simply wrong. Arnold started with squats. Ronnie Coleman squatted and deadlifted. Tom Platz definitely squatted. A bodybuilder might do a lot of curls, but never in the squat rack.
“CrossFitters get injured all the time.”
Contrary to popular belief, CrossFit has never been shown to be more dangerous than other types of training. Recent studies show that CrossFitters experience no more shoulder injuries than other athletes, for example. If anything, CrossFitters get fewer injuries than athletes on other programs. Of course, any time you push yourself hard enough to elicit a training adaptation, you risk injury. It comes with the territory.
“The CrossFit Games are representative of how CFers train every day.”
The Games are a big event, a competition, a way to test the mettle and competence of the best of the best. Three days of almost non-stop lifting, running, pulling, throwing, flipping, climbing, and pushing is an aberration; it’d be like an endurance athlete training by doing Ironman Triathlons three times a week.
The importance of discipline. To be a successful bodybuilder, you can’t “just eat whatever” and “train here and there.” You don’t just bang out a quick 20-minute session. You’re in the gym for 1-2 hours, spending half your time on the triceps. You’re meal planning a week in advance. It requires dedication and extreme discipline to really influence body composition to the degree body builders do, develop a balanced physique, and maintain low-enough body fat that you can see all your hard work. There’s a constant dance between eating enough to gain muscle and keeping body fat low. The cut and bulk. That isn’t easy.
The importance of quality of movement. Since a big concern is work performed across time, CrossFitters will often look for short cuts to improve performance without building the appropriate foundation. A good example of this is launching into kipping pullups (which use explosive momentum and demand a lot of shoulder mobility and strength) before you can do more than one strict pull up on your own.
The benefits of isolation exercises. Many folks in the online fitness/health community—not just CrossFitters—neglect the benefits of isolation exercises, often gleefully. “Those are for the beach,” they’ll say, or “pullups are enough, no need for curls.” Yet, sometimes isolation exercises can actually translate to real life capability by strengthening a weak link. If you’re doing nothing but pullups and rows without any direct bicep work, consider doing some. Another example is the pistol squat; it’s not hard because of inadequate quad or hamstring strength, but because the hip flexors and ankles are weak and lack mobility. An isolated focus on those relatively “minor” muscles can make a huge difference.
The benefits of overall fitness rather than just weight training. Looking big and strong is great. No arguments there. But it’s fun to be able to move through time and space with fluidity and grace—and explosiveness. There’s no reason to avoid improving your cardiovascular and anaerobic fitness, or put those big muscles to work. If anything, doing so will improve your physique and make your bodybuilding more effective.
The importance of compound barbell movements. While I know the big names pay their dues with squats, deadlifts, and other compound lifts, many of the beginners stumbling around the globo-gym neglect the big lifts in favor of exclusively doing isolation exercises.
The two approaches and philosophies are about as different as you can get… and yet, the differences are far from irreconcilable.
Every human wants to look good, to appear strong and competent and aesthetic.
Every human wants to be strong and competent, with the ability to impose his or her will on the world.
Every CrossFitter has a little bodybuilder in them (or else there wouldn’t be so many CF Instagrams accounts full of black and white photos of chalked up hands attached to glistening bodies in the midst of cleans and thrusters and muscle-ups). Every bodybuilder has a little CrossFitter in them (because when they get down to it, every bodybuilder gets intrinsic joy from lifting some heavy ass weight).
I say it’s time they reconciled. What about you?
Any CrossFitters or bodybuilders out there who want to give their thoughts and suggestions on bridging the divide?
Thanks for reading, everyone. Take care!
The post CrossFit vs. Bodybuilding appeared first on Mark’s Daily Apple.
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Every summer there are certain things that are inevitable: a serious increase in Popsicle and ice cream consumption, meal plans filled with no-heat dinners, and, of course, getting inundated with piles and piles of zucchini. Whether it comes from your garden, neighbor, CSA, or farmers market, this summer vegetable is abundant, so it’s time to arm yourself with all the best ways to use it up.
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So you’ve been into açaí bowls for ages, have eaten kale in every possible form, and you’ve considered printing T-shirts that say “Don’t Even Talk to Me Until I’ve Had My Golden Milk.” Yeah, we get it, you’re into wellness trends — but, as usual, other parts of the world have been into your #currentobsession for literally hundreds of years.
The health and wellness crowd has started Insta-buzzing about moringa, an antioxidant-rich, anti-inflammatory wonder-tree. But like other “recent” super supplements including turmeric, matcha, and chia seeds, moringa is only new to you (and we mean the generic you, not you specifically, unless your username is @RunsOnMoringa2018).
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In an interview with Bon Appétit shortly after his 40th birthday, Neil Patrick Harris talked about tasting menus, being married to a classically trained chef, and how his diet had finally changed for the better. “In my 20s, I mostly ate burritos and nachos, with the occasional burger,” he said, before the conversation moved on to $595 dinners at Masa, the most expensive restaurant in the United States.
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Because IKEA products are so inexpensive, they’re often billed as more temporary solutions — a couch for your dorm room, a bookcase for your first apartment. Essentially, people view it as starter stuff that you buy before you can afford the “real” stuff from a higher-end home store.
But in my experience, a lot of my IKEA starter stuff had stood the test of time and, in fact, become the real stuff that I’m still totally happy to use. Don’t believe me? Here are some favorites.
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Are you interested in lifting to achieve a specific goal, but you’re not sure how many reps or sets to do or how much weight you should lift to move you toward your goals? In this article, we’ll discuss some key differences in training for the following goals:
Resistance training is so often lumped into one big category, and associated with just one main result — gaining muscle size. This belief may lead some to shy away from resistance training, while encouraging those who actively seek out building muscle.
Either way, it’s important to know that although getting stronger and gaining muscle mass are certainly related and can happen together, it’s also possible for a muscle to get stronger without getting bigger.
You just need to know how to adjust the program to work toward your specific goals. You may already know that resistance training programs (and individual workouts) are designed using specific training variables, including sets, reps, load/intensity, frequency, and rest times.
Understanding how to make the right adjustments to these variables can help fine-tune your training to focus on one of many different specific goals, all using the same tool (resistance training) to achieve different results.
Some of the biggest key differences between most programs occur in two main areas: volume and intensity. Volume refers to the total number of sets and reps performed, and intensity describes how much resistance (weight) is being used on a given exercise.
Volume and intensity are equally important variables and are inversely related — as volume increases, load must decrease to allow for the additional workload, and as the training load increases, volume decreases to accommodate the additional weight. For example, you would select a heavier weight to lift for a set of 5 reps than you would use for a set of 20 reps of the same movement.
Training volume takes into account both sets and reps, and a high training volume can potentially come from either one. It’s possible to use a moderate rep range but perform a greater number of sets, and also to perform a smaller number of higher rep sets. Both of these result in a moderate to higher volume. For example:
There are two ways to express intensity (load):
A person’s one-repetition maximum (one-rep max or 1RM) is the amount of weight they can lift for only one rep while maintaining an acceptable technique. An example of using this to express intensity (load) is as follows:
If your one-repetition maximum on barbell deadlift is 150 pounds, and you’re deadlifting 120 pounds, the intensity of the load you’re lifting is 80 percent of your 1RM:
An example of expressing intensity of load in a given repetition range is as follows:
If you already have a good idea of your 1RM, you can use percentages to determine how much weight to use for each set. However, if you don’t know your 1RM, the following intensity of load scale table can help guide you to choose a weight based on how heavy it feels to you and how many reps you can perform with the weight.
As we’ve mentioned, the more reps there are in a set, the lighter the weight will need to be to allow for the increase in volume, and in sets with fewer reps, the heavier the weight can be.
Using the table, if you select a weight that feels moderately heavy and you are able to complete 10 to 12 reps, that weight is likely 70 to 75 percent of your 1RM. Similarly, if you select a weight that feels very heavy, and you are able to complete 3 to 6 reps with it, that weight is likely closer to 85 to 90 percent of your 1RM. The more experience you have in lifting relatively heavier weights, the easier it becomes to select appropriate training weights.
One common factor in all training programs is that in order to make progress, the body has to be challenged appropriately, which you can do using the specific rep ranges recommended for each of the different goals discussed in this article. It’s important to remember that for all rep ranges, you should still feel challenged toward the last few reps of the set.
Just performing the correct number of reps is not enough — the resistance has to be enough to challenge the body and generate change.
It’s not necessary to train to failure to provide a sufficient training stimulus — in fact it’s generally a good guideline to leave one or two reps “in the tank” — but in order to elicit progress, you shouldn’t complete a set feeling as if you could have continued for many more reps.
This principle also applies to making the appropriate changes in your program as you progress. Training volume recommendations are usually given as a set and rep range — and results can generally be achieved anywhere within that range. If you’re working on the lower end of the set and/or rep range, then adding more sets or reps to the workout is a great way to progress.
If, however, you’re already working at the top end of the volume guidelines, then work on increasing the intensity (load) by adding more resistance. This might mean that you initially perform fewer reps or sets with the heavier weight, but as long as you’re still working within the recommended guidelines for your goal, then this is also great way to progress.
Building strength is a key component of success in achieving all fitness-related goals — including goals that are focused on endurance.
In fact, resistance training is the foundation by which all other training becomes productive. Strength comes in many shapes and sizes, and training will look different depending on your goal.
“Heavy” is relative and individual, but at the basic level, you must lift progressively more weight to change the quality, appearance, or performance of a muscle. No matter your goal, work on increasing the amount of weight you’re lifting in training — even when you’re lifting in a higher volume range.
The bottom line: Progress depends on challenging muscle tissues with progressively heavier weights. Work to your own capacity within the rep range specified for your goal and use volume and intensity to advance your training program.
As you can see in the table below, on one end of the spectrum, training for max strength requires heavier loads (intensity) and lower volume, while muscular endurance takes us to the opposite end of the spectrum with low intensity (load) and high volume. Hypertrophy training sits in the middle, using moderate intensity (load) and moderate to high volume. Simply adjusting these variables can drastically change the outcome! Choosing the right variables for your goals is essential to your progress.
Training for maximum strength strength takes resistance training to the next level. This is the type of training program that might be followed by a competitive weightlifter or powerlifter, and can be used by anyone with a strength foundation who wants to focus on being able to lift as much weight as possible.
Even though this type of training leads to increases in your one rep max (1RM), most training usually involves lifting relatively heavier weights for multiple reps (2 to 6), not single reps. Training can be challenging, but you don’t need to feel as if you’re lifting your max in order to increase strength.
A max strength program will typically specify one or more main lifts for the workout that will use the main lift set and rep guidelines as described below, and in the table above. The rest of the program will include accessory lifts, which use a lower intensity and higher volume — resembling the range used for hypertrophy training.
If you’re interested in gaining strength but not in gaining size, don’t skip the accessory work, as it is still important. Instead, simply work toward the lower end of the volume range for the accessory lifts (i.e., 2 to 6 sets of 6, keeping track of how your body responds, and adjusting accordingly).
Basic guidelines for volume:
Basic guidelines for intensity:
Hypertrophy training is what is often referred to as “bodybuilding,” and the focus is on gaining muscle size. Stimulus for growth comes from using sufficient loads at moderate to higher volumes — usually using a moderate to higher rep range and a large number of sets per exercise. In addition, when training for hypertrophy, most programs typically include multiple exercises per body part within the same workout — increasing the total workload (and total volume).
Hypertrophy training should utilize a wide range of loads. Moderate loads are often referred to as the “bread and butter” of hypertrophy programs, as this range allows for adequate mechanical tension, volume, microtrauma, and metabolic stress. Heavier loads help increase overall strength, which can help increase the amount of weight that can be used on the higher rep sets — but on their own don’t usually provide enough overall volume and stimulation for changes in muscle size. Light loads allow for adequate metabolic stress but don’t provide enough mechanical tension. It’s important to use a variety of loads and set/rep ranges for maximum growth.
Basic guidelines for volume:
Basic guidelines for intensity:
Muscular endurance is truly the combination of strength and endurance within a muscle. Muscular endurance training can improve the ability to deal with fatigue and the buildup of lactic acid, and involves a moderate to higher volume of work using higher repetitions per set (but not necessarily a large number of sets). The higher volume necessitates the use of lighter intensity (load). Utilizing low rest and things like circuits can help increase the effectiveness of muscular endurance training.
Basic guidelines for volume:
Basic guidelines for intensity:
You may have more than one goal that you wish to pursue, and it’s possible to do so in a well-structured, sustainable way.
Hypertrophy training can be beneficial for those looking to increase their max strength. A bigger muscle has more potential to be stronger than a small muscle, thus hypertrophy training can directly benefit max strength levels. Hypertrophy training can also help build tendon and ligament strength and size, making the body capable of handling greater training loads and volume, which is also important for increasing max strength.
It’s very important to closely monitor recovery when training for multiple goals, especially when those goals are strength and hypertrophy. The heavy loads used in max strength training really tax the central nervous system, and the volume of hypertrophy work significantly fatigues the muscular system. Ease into a combined program slowly and make sure you’re ready to handle concurrent high load and high volume work.
To help accommodate the additional workload when combining these goals, you might consider:
Basic guidelines for volume:
Basic guidelines for intensity:
Gaining Size and Improving Muscular EnduranceTraining for both hypertrophy and muscular endurance can sometimes present a bit of a challenge. And while it’s possible to make some progress toward two different goals, be aware that when you train for more than one goal, progress toward either goal will be slower than it would be using a completely dedicated program toward that goal.
A simple way to pursue both goals would be to cycle back and forth between a dedicated hypertrophy program and a dedicated muscular endurance program (for three to six weeks each) using the recommendations for each of these goals above. This is an example of a nonlinear periodization model for a training program. This enables you to focus completely on one goal for a specified time period before turning your attention to your second goal.
Another option would be to incorporate both types of training into each week of your program. This is more of a daily nonlinear periodization model, and would only include the types of training you want to include in your program. For example, if you train four days a week, two days might be dedicated to muscular endurance and two days might be focused on hypertrophy.
Basic guidelines for volume:
Basic guidelines for intensity:
A message from GGS…
Understanding how to get more results in less time so you actually enjoy exercise and can have a life outside of the gym isn’t hard, you just have to understand the Blueprint and be willing to trust the process.
The good news? It’s simpler than you think!
The post Why Different Set and Rep Ranges Are Key to Achieving Your Goals appeared first on Girls Gone Strong.
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Kitchn’s Delicious Links column highlights recipes we’re excited about from the bloggers we love. Follow along every weekday as we post our favorites.
Whether or not you’re team pineapple pizza (it’s always up for debate!), you’ll definitely want to be on team pineapple kebab, especially after making this recipe from Cafe Delites! There’s something about throwing fruit on the grill that feels summery. Take our word for it: Eating these charred chicken skewers threaded with pineapple, crispy bacon, and summer veggies will whisk you away on a mental vacation.
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Morning! Hope you had a good night’s sleep! While you were catching some much-deserved shut-eye, a bunch of new sales began for Amazon Prime Day. Here’s a look at five of the newest sales we’re most excited about.
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Even during summer when fresh corn is at its prime, I always keep my freezer stocked with a bag or two of the frozen stuff. Not only is it unbelievably convenient and available year-round, but it’s also packed with flavor and can be used in all the same ways you’d use the fresh stuff.
Simple sides are a given, but a bag of frozen yellow or white kernels can serve as the foundation for an array of meals.
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