Michael James Exercise Physiology

20/02/2023

FRONT SQUATS VS BACK SQUATS

Is one better than the other?

The main differences between these two squat variations is the positioning of the load placed upon the human body. Back squats in which the barbell is placed upon the lower neck/upper back/posterior deltoid region place more strain on the posterior chain of the human body. The posterior chain contains large and powerful muscles including back, glutes and hamstrings, meaning a greater amount of force can be generated from this position resulting in increased strength, explosive capabilities and muscle growth. A strong lower back is essential for both squats, however even more so for the back squats, where the lower back must remain straight at all times. Preventing any flexion in the lower back is extremely important for injury prevention. If your lower back is a weak area or your coming back from a back injury, start with front squats or box squats (squating onto a box).

Front squats on the other hand, requires the bar being placed on your upper chest/shoulders, will target and require the anterior chain muscles (more so). Your anterior chain consists of your chest, shoulders, abdominals, hips and quadriceps. Front squats to be performed safely and correctly need good core strength and stability to remain upright and in control throughout the entire movement.

So which one is better for you?..........Well.....Both really!
This is because they target different chains of the body thus different muscle groups. But if you wanted to priortitse on one more than the other, then its totally depends on your goals. Play a ball sport - then perhaps front squats. Wanting to get strong or improve your jump height - Back squats.

06/02/2023

6 REASONS WHY REHAB IS IMPORTANT

We all dwell on having to go through the process of rehab after surgery, but there’s no denying it’s importance. Rehab isn’t something you can skip, it’s essential to fully recover post surgery and regain your quality of life back. There just isn’t any shortcuts when it comes to this topic.

31/01/2023

Struggling with your niggles? Learn how to manage these niggles and prevent them from reoccurring. I’ve attached some common niggles with some treatment solutions.

Feel free to comment underneath what other niggles you have and I’ll see if I can help 💫🤗

05/12/2022

HOW OFTEN SHOULD I CHANGE MY WORKOUT ROUTINE

How often you should change your workout regime depends on many factors, and not just duration or time spent following the same program. Crucial factors you should be considering includes -
1. When your workouts become easy
2. Your workouts are just plain old boring
3. Loss of drive to keep going with the same program.
4. Experience no changes with your performance, physical appearance and/or results (body measurements etc).

HOW SHOULD YOU WORKOUT

How you should workout may seem simple but infact it is quite complex. Your goals, skill level and injuries are essential the primary factors associated with how you should be working out. If you focus on these when establishing how you should be working out and what will be most beneficial for you, working out will be fun and hassle free (mostly).

28/11/2022

HOW OFTEN AND FOR HOW LONG SHOULD YOU WORKOUT

In general physical activity guidelines suggest you should perform muscle strengthening activities on at least 2 days each week. However depending on your goals how often and for how long you should workout can vary from person to person.

I’ll give you my recommendation based on experience and research articles, however when it comes to this topic, it can vary from person to person. Remember that FOOD plays a HUGE part aswell.

If your goal is to maintain and improve your overall health and fitness. You should be aiming to perform 2-3 workouts every week, with each workout lasting for 45mins on average.

Now if your goals are more aesthetic focused then you should be working out 4-5 x per week. Although with aesthetics, food will play a massive role .

If your goals are strength based and you love to squat, bench and deadlift heavy them 3-4 workouts every week is plenty. Allow for your workout to take up to 60mins, to allow for enough recovery between sets.

07/11/2022

Why you should use the rowing machine 🚣‍♀️
1. It’s a total body workout - the rowing machine requires the use of both your upper and lower extremities. Essentially your using your arms, shoulders, back, core and quads & hamstrings to perform this movement.
2. Great for all fitness levels. The rowing machine is very flexible. You can do time trials, target distances and intervals!
3. It’s low impact so it’s great on your joints.
4. Strengthens your cardiovascular system. Improves your heart health and aerobic capacity.
5. It’s efficient. You don’t need to spend that long on the rowing machine to be working up a sweat and burning significant amounts of calories. On average you can burn 10 calories every minute or 100 cals every 10mins at a moderate intensity.

31/10/2022

GAIT MECHANICS AND HOW YOU CAN IMPROVE IT

In general, on average 60% of walking is comprised of the stance phase and 40% of the swing phase.

The stance phase plays a crucial role in absorbing load/impact and propelling you forwards. If you do not have a stable base during the stance phase your energy production and efficiency is comprised putting you at an increased risk of injury overtime, especially your runners and athletes alike. Having a stable base during the stance phase requires good core and hip stability and strength, strong and mobile quadriceps and calf musculature. Exercises including single leg gluteal bridges, lunges and single leg calf raises will help to achieve this.

Elastic recoil during stance phase is essential. It involves the energy stored in your muscles and tendons and is used with every step you take. Good quality elastic recoil is highly dependent upon the strength of your tendons and muscles and which can only be achieved through single leg calf raises, box jumps and hill sprints.

The swing phase is important in providing much needed ground clearance and reducing impact forces upon contacting the ground. Having an efficient and optimal swing phase requires good care and hip stability, mobile and strong hamstrings. Exercises including single leg hamstring curls and hamstring bridge variations will help achieve this.

24/10/2022

HOW TO EFFECTIVELY TRAIN LIKE A MINIMALIST
1. Push yourself harder
2. High quality high intensity - sets to failure
3. Use dropsets - research has shown dropsets can promote increased muscle growth without having to spend more time in the gym
4. Supersets - antagonists. Supersets are most beneficial when you incorporate two completely different muscle groups like squats & shoulder press or seated rows & chest press.
5. Progressively reduce rest periods from 2 to 1min. Reducing your rest progressively has shown to increase your aerobic capacity which increases your exercise capacity with less rest.
6. Shorter warm up 3-5 and dynamic stretching.
7. Prioritise machines. Machines are more time efficient and when intensity is more important, it’s a lot safer to perform under fatigue.

17/10/2022

Gordon is always moving and keeping himself active, even when he’s fighting off all his injuries 🔥😎 Keep up the awesome work Gordon 🤩

26/09/2022

IMPORTANCE OF STRETCHING BEFORE, DURING & AFTER WORKOUTS

STRETCHING BEFORE WORKING OUT
Increase in uptake of oxygen into the muscles - Increasing muscle strength and energy production.
Injury prevention - Safe and correct warm up
Increase range of movement and improve movement quality - Able to more readily perform more complex and difficult movements

STRETCHING DURING WORKING OUT
Deepen your functional capacity - Increased ability to perform more complex and multi joint exercises.
Reduce the effects of lactic acid build up - Increased tolerance to exercise and the volume performed within a workout.
Increase performance and blood flow - Holding stretching briefly for 5-10 seconds between sets can allow your muscles to replenish with nutrients and energy to keep going.
Help relieve stress - stretching during your workout can help slow the body and breathing down. Making for great recovery between sets and helping keep your muscles replenished with nutrients and energy.

STRETCHING AFTER WORKING OUT
Increase rate of muscle repair - improved recovery rate.
Reduced risk of cramping - reduced severity of post workout cramping and stiffness.
Increase range of motion
Effective way to cool down and slowly lower your heart rate safely.

19/09/2022

This guy is an absolute legend! Thanks George for being such a consistent hard working client 🤩

05/09/2022