It’s all about the speed: The load-velocity relationship

One key variable when designing resistance-training programs is the prescription of intensity. In fact, training intensity is generally acknowledged as the most important factor in terms of improving strength levels (1,2). However, one common problem that strength and conditioning coaches face is how to objectively and accurately quantify intensity in order to design and prescribe resistance-training programs. The most widespread method for determining resistance-training intensities is the calculation of the 1-repetition-maximum (1-RM), that’s it, the load that can be lifted just once (3); however, its measurement has some important limitations that should be noted.

Probably, the main issue when prescribing training intensities based on the 1-RM, is that the 1-RM can greatly vary over time: it can either be higher or lower than expected due to several factors such as rest, fatigue, training volume, nutritional status, etc. Moreover, it has been extensively shown that resistance training can significantly improve the 1-RM in periods of time as short as 3 weeks (4). Thus, we can only be 100% sure that our athlete or client is training with the desired exact intensity (i.e., %1-RM) on the measurement day. Next training sessions we can’t know what intensity corresponds to the prescribed loads if 1-RM is not measured. For this, in order to accurately prescribe training intensities on a daily basis, the 1-RM should be measured before each training session; however, the measurement of the 1-RM requires a maximal effort that could increase the risk of overtraining and injuries, especially if it would be performed every day. Therefore, 1-RM shouldn’t be measured that frequently.

Addressing this problems, a new approach to accurately estimate the 1-RM without actually conducting a 1-RM has emerged based on in-vitro observations made by physiologist A.V. Hill who demonstrated that an almost perfect relationship exists between the shortening speed of muscle fibers and the force they produce (5). These microscopic experiments (which helped him getting the Nobel prize back in the 30’s) has been extensively reproduced and, during the last years, macroscopic research has shown that the load used in resistance-exercises (in terms of %1-RM) is highly related to the velocity at which the lift is performed (6–8). Thus, the higher the load one uses, the lower the velocity at which the lift will be performed. Moreover, the correlation between load and movement velocity is so high that it has been demonstrated that, first, each %1-RM and the 1-RM itself can be estimated with high accuracy just by measuring the movement velocity of some submaximal loads and, second, that everybody has similar velocities for each %1-RM. For example, everybody bench-presses the 80%1-RM at 0.46m/s approximately. Therefore, we don’t need to conduct direct 1-RM measurements every day; you just need to measure the speed at which you are moving the barbell and you will know if the load used is appropriate or not for you that day.

Several technologies have been used in sport sciences labs to measure barbell velocity, such as force platforms, tridimensional video-cameras, linear transducers and accelerometers. Linear transducers, which basically consists on a cable that is attached to the barbell from the ground, are probably the most used instrumental to track barbell velocity in the weight room, since it’s more practical and less expensive than force platforms and professional camera systems, although they are still not for everybody: its prize ranges from several hundreds to almost 3k bucks. For this, development of new technologies that allows the measurement of barbell velocity in a practical, accurate, valid and yet affordable way is a must. And that’s exactly what was done with the PowerLift app.

PowerLift: Measure your 1-RM with your iPhone

PowerLift is a new iPhone app that measures barbell velocity and estimates the 1-RM using the load-velocity relationship described above. Its setup is very simple: first, you need to enter your range of motion on the app (for example, in the bench press it’s the vertical distance from the chest to the barbell at the end of the lift) which can be easily measured with a metric tape. Then, you need to record a video of your lift and then select the start and end of the movement thanks to the frame-by-frame navigation of the app. Finally, the app calculates barbell velocity using the well-known Newtonian equation: v = s/t. Although this process could seem too basic, it’s actually really accurate: thanks to the high-speed video recording on the iPhone 5s and newer, the difference between one frame and the previous or next frame is as small as 4 milliseconds, making the velocity measurement very accurate. In fact, the accuracy, validity and reliability of the app has been recently tested in a scientific study of ours which is currently under review in a peer-reviewed scientific journal.

Figure 1. Some screenshots of PowerLift’s user interface

Results were amazing: we measured the velocity of 130 individual repetitions on the bench-press exercise using a $2k professional linear transducer and the PowerLift app simultaneously, and an almost perfect correlation between both devices was observed (r = 0.94, standard error between instruments = 0.028m/s). Moreover, we made 10 elite powerlifters conduct an incremental test on the bench-press exercise until they reach their actual 1-RM (in most cases, athletes performed 5 sets with 80, 85, 90, 95 and 100%1-RM), and we recorded all the lifts with the app. Then, PowerLift estimated the 1-RM on the basis of barbell velocity of the submaximal loads, and there were no statistically significant differences between the estimated 1-RM and the actual 1-RM.

Figure 2. Correlation between mean velocity measured by the linear transducer (LT) and PowerLift

There are two type of tests on PowerLift that helps athletes and coaches estimate their 1-RM: the full-test and the quick-test. When you first open the app and create your user, you are asked to conduct a full-test, which consist on 4 sets of 1 repetition with increasing submaximal loads. For example, if you think your 1-RM is about 500lb, use loads about 75, 80, 85 and 90% of that. PowerLift will calculate your individual load-velocity relationship as well as your predicted 1-RM, and then it will save it in your profile. Then, on your next training session, you just need to use a quick-test which only requires the measurement of 1 submaximal load. That way, just by measuring the velocity of the barbell with one load you will know in less than a minute your 1-RM of that day so you can adjust your program to match the desired intensity. Picture this: you go to the gym ready for a 5×5@80%1-RM bench-press session. You think you should use 220lb according to your last 1-RM performed 3 weeks ago, but instead of trusting this is your 80%, you want to actually probe it. So you pick up your iPhone and after a proper warm up you record yourself making one repetition with those 220lb, and the app tells you that your 1-RM today is 300lb. Thus, that 220lb actually represents 73%1-RM. That way, you decide to add 20 extra pounds to your barbell so you really train at the programmed intensity.

This novel approach could really help athletes to estimate their 1-RM and adjust their training intensities accurately in a daily basis. Following, I will show you a real case example on how PowerLift is being used by an elite powerlifter to break some incredible records.

Case example: How PowerLift was used to break Powerlifting records

Besides being a famous fitness youtuber and instagramer in Spain and Latin America (see his YouTube channel or Instagram account for some amazing videos of his lifts), David Marchante is a Spanish elite powerlifter who has been using the load-velocity relationship for years in his trainings. While preparing for the bench-press European Championship, he was using a linear transducer every day in order to accurately adjust its daily training load, but one problem came to his head: he was able to know his 1-RM every training day, but what about on the really important day, that’s it, the day of the competition? Powerlifting rules doesn’t allow using a linear transducer or devices like that in competition, so there was no way he could accurately estimate his 1-RM on that day, and that was crucial for him since he aimed to win the European Championship and break the European junior record and didn’t know if he would be able to do it. Fortunately, he came up with an idea: he asked a friend to record his lifts during competition with his iPhone, which is perfectly valid with competition rules. Since there are 3 attempts in powerlifting competition, he asked his friend to record attempt 1 and 2 (which he performed with 397 and 408lb, respectively) and observed that he was lifting the bar a bit faster than usual so, consequently, he decided to go for 419lb on attempt 3 which meant winning the Championship and breaking the record.

Although it’s in Spanish, you can see David’s competition in one of his YouTube videos:

Currently, David is using PowerLift for another great purpose: breaking the weighted pull-up World Record. Using the same approach than for his bench-press competition, David has been using PowerLift for the last months to adjust his training intensity in the weighted pull-up exercise and his preparation has been great so far. You can check David’s Instagram to watch him make a 1-RM pull-up with 115kg (253.5lb) which is an unofficial World Record, but next October 13^th, 2016, he will try to do it live on the most famous Spanish TV show (El Hormiguero) with official Guinness World Record judges. Wish him luck!

115 kilos, os dejo el vídeo La he sentido muy fácil, en menos de 20 días me he adaptado perfectamente a la carga, aún con parada. A tope . #Powerexplosive #115 #115pullup #streetworkout #fit #fitness #strength #motivation #motivacion #fitness #instafit #instafitness #fitfam #fitfamily #hsnmola #fuerza #dominada #record

A video posted by PowerExplosive (@powerexplosive) on Sep 20, 2016 at 2:36pm PDT

References

1. Folland JP, Williams AG. The Adaptations to Strength Training. Sport Med. 2007;37(2):145–68.

2. Fry AC. The Role of Resistance Exercise Intensity on Muscle Fibre Adaptations. Sport Med. 2004;34(10):663–79.

3. Suchomel TJ, Nimphius S, Stone MH. The Importance of Muscular Strength in Athletic Performance. Sport Med. 2016 Feb 2;

4. Marshall PW, McEwen M, Robbins DW. Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise in trained males. Eur J Appl Physiol. 2011/04/01. 2011;111(12):3007–16.

5. Hill A V. The heat of shortening and the dynamic constants of muscle. Proc R Soc L B Biol Sci. 1938;126:136–95.

6. Gonzalez-Badillo JJ, Sánchez-Medina L. Movement Velocity as a Measure of Loading Intensity in Resistance Training. Int J Sports Med. 2010;31(5):347–52.

7. Jidovtseff B, Harris NK, Crielaard J-M, Cronin JB. Using the load-velocity relationship for 1rm prediction. J Strength Cond Res. 2011;25(1):267–70.

8. Conceição F, Fernandes J, Lewis M, Gonzaléz-Badillo JJ, Jimenéz-Reyes P. Movement velocity as a measure of exercise intensity in three lower limb exercises. J Sports Sci. 2016 Jun 17;34(12):1099–106.

Links

PowerLift on the Appstore: https://itunes.apple.com/us/app/powerlift-measure-your-max/id1104432787

Carlos website/twitter account: http://www.carlos-balsalobre.com , https://twitter.com/cbalsalobre

David’s Instagram/youtube/twitter accounts:

Instagram: https://www.instagram.com/powerexplosive/

Youtube: https://www.youtube.com/user/Powerexplosive

Twitter: https://twitter.com/Explosiv0

About the Author

Carlos is a sport scientist from the European University of Madrid, Spain. His main interests are strength training and testing with elite athletes, as well as sport technologies to optimize performance. He has a PhD. and two MSc. on High Performance in Sports and has authored several scientific papers on peer-review journals.

Additionally, he is the main author of “Strength Training: New Methodological Perspectives”, the first multi-touch sport-sciences iBook in Spanish with more than 15.000 downloads all over the world.

The post From the lab to your pocket – Part 2: Accurate max strength measurement with your iPhone appeared first on Bret Contreras.

Left: Maren – longer torso, shorter femurs      Right: Brett – shorter torso, longer femurs

I asked Maren and Brett to squat down with 95 lbs and hold the bottom position for a few seconds so I could snap a pic. I didn’t give them any instructions as I wanted to capture their natural squat mechanics.

Maren can stay very upright, prefers high bar squats, and goes very deep.

Brett necessarily leans forward considerably, prefers low bar squats, and goes just below parallel.

On social media, the majority of people would comment on how nice Maren’s squat is and praise her for her squatting prowess, and the same people would ridicule Brett and chastise her for not understanding that she needs to stay upright. A greater relative femur length leads to greater forward lean. Brett can’t stay upright even if she tries her hardest, and this becomes increasingly apparent with heavier loads. On the other hand, squatting comes quite naturally for Maren.

Why does this happen? Check out Tom Purvis’s two videos below on the topic:

Squat mechanics are highly influenced by anatomy and anthropometry.

Things that can lead to a more upright squatting posture:

Greater heel elevation (ex: WL shoes), greater ankle dorsiflexion mobility, shorter relative femur length and longer relative torso length, wider stance width, more abduction (knees out), a higher bar position on the back, greater relative quadriceps strength, and increased intent to target the knee extensors.

Things that can lead to a greater forward leaning squatting posture:

No heel elevation (ex: Chuck Taylors), restricted ankle dorsiflexion mobility, longer relative femur length and shorter relative torso length, narrower stance width, less abduction (knees in), a lower bar position on the back, greater relative gluteal strength, and increased intent to target the hip extensors.

Wrap Up

If you are naturally an excellent squatter, congratulations, I envy you. However, if you struggle markedly with your squat form, it may not be your fault. You may be hampered by an unfavorable skeleton. You’ll just have to work extra hard on your squat form, and you’ll likely find that you can better display your strength on hip thrusts, leg presses, lunges, sled pushes, and back extensions. Don’t sweat it.

The post How Femur Length Affects Squat Mechanics appeared first on Bret Contreras.

Calculating Joint Moments in the Squat
By Andrew Vigotsky

For many years, people in the fitness industry have calculated joint moments in the squat using the floor reaction force vector (FRFV) method or by assuming the external load is the only force inducing a moment (Figure 1). This method, however, is erroneous for a number of reasons (Winter 2009).

Figure 1. Calculation of knee and hip external moment arms using the floor reaction force method or barbell location method. The dashed line represents the ground reaction force, floor reaction force, or center of gravity of the barbell.

1. Those who utilize the FRFV method often assume the lifter’s center of pressure is the midfoot. However, this has been shown not to be the case, as lifters tend to shift their center of pressure anteriorly during the later phases of the movement (Dionisio et al. 2008).
2. The traditional FRFV method is myopic in that it only examines the sagittal plane. Two-dimensional kinetic analyses become less valid with wider stances and more horizontal abduction (Escamilla et al. 2001), as the other planes cannot be ignored. So, while some believe that hip and knee moment requisites decrease with wider stances, this is not the case. In actuality, it appears that widening one’s stance increases the knee moment arm and decreases the hip moment arm, but only by about 3 cm (Escamilla et al. 2001).
3. This method ignores superincumbent weight and how joint reaction forces and segmental moments of inertia affect joint moments. These differences are summated in multisegmental models and, especially during dynamic movements, lead to erroneous interpretations of joint moments (Winter 2009) (Figure 2). In reality, inverse quasi-static or dynamic analyses are needed for more accurate calculations. However, in the squat, this may not be as relevant.

Figure 2. FRFV may lead to erroneous interpretations of joint moments as you go up the kinetic chain. This would imply that walking would require some serious neck strength (torque)!

Figure 3. Quasi-static analysis of the squat.

Proper inverse quasi-static analysis of the squat has been shown to be 99% as effective as inverse dynamic analyses (Lander et al. 1990), and is much, much easier to conduct, as segmental angular accelerations may be ignored. Such analyses can be performed using the ground reaction force, segment angles relative to horizontal, segment lengths, segment masses, and segment center of masses (Figure 3). This is, however, much more intense than the FRFV method described above. So, in an effort to increase the validity of the FRFV, it is important that other planes (i.e., transverse plane) be taken into account when attempting to calculate knee and hip moments. In order to take these into account, the joint center must be extrapolated into space, such that the force from the load is perpendicular to it. Only then can the moment arms and moments be calculated (Figure 4).

Figure 4. Aerial View – Top left: narrow stance squat in the transverse plane with moment arms drawn in the sagittal plane. Top right: wide stance squat with moment arms drawn in the sagittal plane. Bottom right: wide stance squat with moment arms drawn in the plane of the joint axes of rotation.

From Figure 4, it can clearly be seen that only examining the sagittal plane can be misleading. These figures are supported by Winter’s support moment theory, in addition to the findings of Escamilla et al. (2001), wherein horizontal abduction resulted in similar summed moment arms, but a bias for a larger moment arm about the knee.

This is one simple example of how biomechanics is not as simple as many may think. In this case, because humans move in three dimensions, calculating things using two dimensions may be shortsighted.

References

Dionisio VC, Almeida GL, Duarte M, and Hirata RP. 2008. Kinematic, kinetic and EMG patterns during downward squatting. Journal of Electromyography and Kinesiology 18:134-143.

Escamilla RF, Fleisig GS, Lowry TM, Barrentine SW, and Andrews JR. 2001. A three-dimensional biomechanical analysis of the squat during varying stance widths. Medicine and Science in Sports and Exercise 33:984-998.

Lander JE, Simonton RL, and Giacobbe JK. 1990. The effectiveness of weight-belts during the squat exercise. Medicine and Science in Sports and Exercise 22:117-126.

Winter DA. 2009. Biomechanics and Motor Control of Human Movement: Wiley.

The post Calculating Joint Moments in the Squat appeared first on Bret Contreras.

1. Being Anatomically Jacked Up Isn’t Automatically a Life-Sentence

Check out Lamar Gant in 1988 deadlifting 672 lbs at 132 lbs bodyweight. This is still an all-time record to my knowledge.

He also hit 634 lbs at 123 lbs, which you can see HERE.

Here’s what’s crazy – see HERE for an article discussing how Gant’s 74-80 degree scoliotic spine would compress and bend to a 90-100 degree curvature which would cause him to shrink 3 inches before the bar left the ground. His scoliosis already makes him 3-4 inches shorter due to the curvature, and the compression from the lift causes him to lose another 3 inches, which is why he locks out the deadlift at his kneecaps. See the pictures below.

Now check out Stuart Jamison.

Last week he pulled 628 lbs at 132 lbs bodyweight. Click HERE to see the video.

Stuart’s story is incredible – click HERE to read about it. He has half a rib cage, scoliosis, kyphosis, spina bifida, and diastematomyelia (a split in the spinal column). He wasn’t supposed to live past the age of 2 yrs old. But now he’s a deadlifting machine. See the pics below – he also locks out his pulls at his knees just like Lamar.

What’s the moral of the story?

Don’t let your disabilities define you. Rise above. Figure out ways around them. Prevail.

And if their spines can tolerate deadlifting, chances are your body can tolerate more than you think. I see so many people fall victim to Nocebo effects because their doctor or physical therapist or chiropractor told them that they have a leg length discrepancy, or their SI joint was jacked, or their glutes don’t activate, or they have an imbalance.

Trust me, your imbalance isn’t as bad as Lamar’s or Stu’s. I’m not saying that everyone should squat heavy or deadlift heavy (see an article HERE I wrote for a good counterbalance to this post), I’m just saying that you’re probably not as jacked up as you think.

2. Lightbulb Moment – Valgus Collapse and Quadriceps Contractions

I’ve written like five different detailed articles on knee valgus and I’ve scoured the research and racked my brain trying to come up with the responsible mechanisms. Long ago, I realized that it’s not often weak glutes that are responsible for knee valgus since many Olympic lifters and powerlifters cave inwards at the knees. Hell, I cave sometimes and I can hip thrust 725 lbs. Many of my clients with the strongest glutes still cave. Last year, I speculated that it could be quadriceps moment arms that are responsible, but I couldn’t find any literature on it. However, all you have to do is check out the video below to see what happens to the knees when you contract the quadriceps.

You will notice hip internal rotation and inward foot flare!

In contrast, check out what happens when you contract the glutes.

You will notice hip external rotation and outward foot flare!

This realization is a VERY, VERY, VERY, VERY, VERY big deal for biomechanics and indicates that knee valgus is natural and not necessarily due to weak glutes.

So why didn’t I write this up in a separate article and dedicate a big amount of attention to it rather than just toss it into a random thoughts post? Good question – I’m too busy getting my shit together for Norway.

3. Norway Bound

Tomorrow I leave for Oslo, Norway, I’ll be speaking at the AFPT Convention. I have 24 hours of flying, layovers, and driving until I reach the destination, so tomorrow is going to fucking suck. I’m 6’4″ which makes traveling even more unpleasant as the seats are always highly uncomfortable. But our itinerary is legit and it’s going to be a fun trip – I just have to make it there without losing my mind. I’m very excited to meet and present to Norwegian coaches, trainers, and fitness enthusiasts. One thing I’ve realized over the past couple of years is that Norway is big on glute training!

4. Barcelona Bound Later in the Month

On the 23rd of this month I’ll be heading to Barcelona, Spain to speak at the Planeta Barcelona convention.

5. Bropocalypse in Sydney, June 2016

Next June, I’ll be presenting with my buddies Brad Schoenfeld, James Krieger, and Alan Aragon in Sydney, Australia for the Bropocalypse: Evidence-Based Nutrition and Training Summit 2016. Prepare to get rocked! HERE is how Urban Dictionary defines Bropocalypse, so make sure you bring your A-game.

6. Recent PRs

I had a great week of training this week. I’m hovering at 230 lbs. Below you’ll see Thursday’s workout:

Front squat 285 x 3, 315 x 1 (I’m aware of my elbows dropping)
Incline press 260 x 3, 275 x 1
Hip thrust 635 x 3, 725 x 1
HS row 360 x 8, 360 x 10

And below is Friday’s workout:

Full squat 385 x 3, 405 x 1 (I’m aware of serious forward lean/good morning)
Bench press 305 x 1, 275 x 3
Deadlift 525 x 5
Underhand grip lat pulldown 245 x 6

Sorry for the video formatting – I filmed with the iPhone on its side and this always happens when I embed into my blog (doesn’t happen on YouTube or Instagram though). Many of these lifts were personal bests at this new weight (I was 250 lbs for much of the last 2 years), but the deadlift was an all-time 5RM PR and the hip thrust was an all-time 1RM PR.

7. Glute Lab & Office

The Glute Lab is thriving lately. My Glute Squad currently consists of over 10 ladies. It’s challenging training them all at once but what’s cool is that the experienced members are taking leadership roles and helping out the newer members, which makes things ten times easier on my end.

View this post on Instagram

It's a tough job, but somebody's gotta do it. #glutelab #gluteguy #glutesquad

A post shared by Bret "Glute Guy" Contreras PhD (@bretcontreras1) on Sep 5, 2015 at 9:57am PDT

In addition, this week I outfitted my very first office. I’m very proud of it and have been working away with a smile on my face. A grown man needs his own man cave.

View this post on Instagram

Check this out – I converter my upstairs attic room into an office. This is actually the first office I've ever had so I'm proud of it. Couch, TV, leather recliner with ottoman, desk, mini-fridge, mini-table, beef jerky stash, and bathroom – not much more a grown man could need to be productive. #gluteoffice #mancave

A post shared by Bret "Glute Guy" Contreras PhD (@bretcontreras1) on Sep 5, 2015 at 2:48pm PDT

8. Chris Beardsley’s Recent Squat, Deadlift, and Split Squat Pages

Chris Beardley’s recent Research Reviews have been a huge success. Click on the links below to see all the biomechanical reseearch pertaining to the:

Squat

Deadlift

Split Squat

9. Basketball Anatomy

Check this out! Rob Panariello, frequent contributor on BretContreras.com, recently co-authored a book with Brian Cole called Basketball Anatomy.

10. Narcos

I just started watching Narcos on Netflix – it’s based on Pablo Esobar. Holy shit, what a story! He was pulling in 60 million dollars per day and had to bury his money as he couldn’t launder it or bribe or spend it quickly enough. Obviously I don’t support dealing drugs, but these stories fascinate me nevertheless.

That’s it for now fitness peeps! Wish me luck in Norway.

The post Random Thoughts – When Being Anatomically Jacked Can Benefit You and A Valgus Collapse Epiphany appeared first on Bret Contreras.

I hope you enjoy the video and learn a thing or two about box squatting.

The post All About Box Squats appeared first on Bret Contreras.

1. Hi Katie Anne! Thank you for agreeing to conduct this interview, I know my readers will appreciate it. Let’s get right down to business. You compete in figure and powerlifting. Which do you like most and why?

Thanks so much for the opportunity Bret! I appreciate it! Yes I do compete in both powerlifting and figure – I truly love both! However, I would say my number one love is training. I have been an athlete as long as I can remember so the athletic performance of powerlifting is what gives me the most enjoyment. I would have to say that I like powerlifting slightly more for that reason – it’s just you vs. the weight. Not much subjectivity to the sport. However, I do love the femininity and challenge of figure – it takes a different type of mindset and training. I love the constant strife to improve myself in both sports – either with how much weight I am lifting or sculpting my physique through hard work each day. With that being said, I would not choose one over the other. I love being a duel sport athlete and demonstrating to women that you can still lift heavy and look good on the figure stage!

2. Great answer. Let’s switch gears and talk diet for a minute. You’re an advocate of IIFYM, and you have a freakishly high metabolism. How many calories were you consuming when you first started working with Layne Norton, and how many calories are you currently consuming?

Thanks Bret! When I first started working with Layne, I was actually consuming close to 2700 calories (over 300g of carbohydrates) and maintaining weight! However, I weighed closer to 165lbs then (vs 143lbs now). Over the course of the last year, I lost about 20lbs over about 8 months to step on the figure stage. My macros never had to go below 165g of carbs in my prep – which is relatively rare for female prep standards. Over the course of my reverse diet this year, I reached an intake of 320g of carbs and 80g of fat – close to 2700 calories while doing no cardio and maintaining stage leanness. I started my reverse diet at about 144lbs last November and ended it (in Late May) at the same weight. Right now, I am not quite back up to those food numbers (after having had to diet down for a couple weeks for my two figure shows) – but inching back up. I am currently eating 260g of carbs and 65g fat one week post show.

3. I bet many of my female readers are envious of your bodyweight multiplier of 19 for total calories. But this wan’t all magic – it occurred in tandem with some serious strength gains. You turned your body into a metabolic machine by getting freakishly strong. How strong were you at the big 3 lifts when you first started working with Layne, and how strong are you now?

Thank you! That means a lot to me. When I first started working with Layne (we met at a seminar he held in Columbus, Ohio for the Arnold), my max squat was around 290lbs and my max deadlift was around 300lbs. I am not even sure what my bench was! Probably around 130lbs or so. Currently, my max squat is 347lbs, deadlift is 363lbs, and bench is 175lbs.

4. Amazing. Actually, what’s even more amazing is your training volume. You adhere to a DUP approach to training. How many days per week do you squat, bench, and deadlift?

Yes I do! I actually started my DUP training one year ago. Prior to that, I was following a hypertrophy/power program from April of 2014 until July of 2014, which is when I met Dr. Mike Zordous, who has conducted quite a bit of reseach on DUP. Layne and I decided to focus on powerlifting from that time on and incorporated it into my training. I currently squat 3x per week, bench 4x per week, and deadlift 2x per week. Prior to my last training block, I was doing the three main lifts 3x per week. We changed my program up a bit since my bench tends to be the lift that lags behind my other lifts. I am currently prepping for Raw Nationals in October.

Sometimes you just need to dominate 315lbs to feel better about life 4 sets of 4 reps followed by an all-time #amrap deadlift PR of 8 reps on my 5th set! Lifting heavy is sometimes the best outlet that exists. #Outwork #GirlsWhoLiftHeavyShaat #TeamNorton #USAPL #Powerlifting #PowerBuilder

A video posted by Katie Anne (@katieanne100) on Jul 13, 2015 at 5:31pm PDT

5. Do you just grind through week in and week out, or do you deload regularly? And do you ever have days where you go super light and pull back the reins due to fatigue and exhaustion?

I typically deload about every 5 weeks or so. Generally, there are not many days where I feel completely exhausted and have to go super light – occasionally, if I am not feeling well or I just do not have much energy (which I have experienced a couple times due to figure prep), I may leave out my amrap set (as many reps as possible) and add an extra set. The beauty of DUP is that the volume is looked at from a weekly perspective. As long as I am getting my volume in for the week, I try not to stress about little changes to a day here and there. For example, if I am battling a shoulder injury, let’s say, I might decrease my bench weight and increase the sets and/or reps to equate for the same volume for that session (volume = weight x reps x sets).

6. Do you ever incorporate variety with the big lifts, or is it pure specificity? In other words, do you ever pull conventional (since you pull sumo), or perform front squats, or high bar squats, or close grip bench, or board presses? What about pause squats, pause deads, and extra long pause benches? If not, why?

My lifting is pure specificity – I do not incorporate variations of squats into my program or pull conventional on deadlifts (I pull sumo). I do add in accessory work to focus on my weaknesses – for example, I add in shoulder exercises to help with my bench and back exercises to help with deadlift. However, with DUP, I focus on weekly volume progression. Especially since I am a dual athlete, focusing on too many variations would be overwhelming for my programming. I run a very high volume training schedule – therefore, I have to determine what will give me the most benefit in terms of my powerlifting programming. So as of now, I solely work on the lifts in the same way that I compete (back squat, sumo, and bench with a slight pause). My training is constantly evolving, however, and so who knows how long that will stay constant!

Big #squat night 290lbs for 4 sets of 4 reps & this #amrap set – where I hit 9 reps… And almost died on the last rep but got it done I honestly get nervous for most of my heaviest #squat days. The #amrap is as much of a mental test as physical Today was a demonstration of #FrenchToastPower #TeamNorton #TeamScience #TeamSquats #Outwork #USAPL #GirlsWhoPowerlift

A video posted by Katie Anne (@katieanne100) on Jul 16, 2015 at 1:56pm PDT

7. I would imagine that you’d attribute most of your body improvements to increases in powerlifting strength. But what other exercises do you typically perform in order to “round out the body” for figure competitions? Please include your favorite accessory lifts for the glutes, hams, lats, delts, and any other favorites.

Yes, I have found that the BEST glute exercise that exist are the squat and deadlift – I can attribute the significant change in my lower half to those exercises alone in the past year. However, I do occasionally add in hamstring work (glute ham raises or leg curls), but no additional quad work. Other accessory work that I really have to focus on are back focused exercises – your back can truly never be big or dense enough for figure! I also add in quite a bit of shoulder work too. Some of my staple exercises I add in are rack chins/pull ups, any type of rows, shoulder presses, lateral raises, calf raises (seated & standing), and standard bicep and tricep work. My accessory work is typically spread out over three days – with a heavy emphasis on back. Figure shows are won from behind

8. Do you do any cardio? If so, how much and what type?

The only cardio I perform is cardio squats and deadlifts! (anything over 8 reps). Haha – no, I do not perform traditional cardio right now, unless I randomly decide that I want to do some interval sprints every once in a while. I warm up on a cardio machine before my lifts for about 10 minutes – if that counts

9. When you compete in figure, do you change the training much? In other words, do you employ higher reps, or add in more accessory lifts, or increase cardio? Or do you keep that all the same and just rely on diet?

When I am getting close to a competition, I do add in a bit more accessory work to increase the volume for my lagging body parts for figure. Generally, my training stays pretty constant throughout the year. Leading up to a powerlifting meet, I typically reduce the amount of accessory work I am doing just to conserve more energy for the main lifts. Ebs and flows, but generally stays constant! Luckily, I have not had to do much of any cardio since last fall – so the only tweaks that Layne and I make to get a bit leaner are through my diet (macros).

10. Do you bulk and cut throughout the year or just stay close to a given bodyweight? By the way, what is your current bodyweight and bodyfat percentage?

Since my show last fall, I have maintained my weight at around 141-146lbs. I tend to fluctuate in weight quite a bit simply due to my high sodium and water intake. To give some perspective, I ended my reverse diet this year at 145lbs and stepped on stage at about 140lbs. I will hope to reverse diet, put on some mass, and maintain around 148lbs this fall/winter. Right now, I weigh 143lbs. I had my body fat measured in the spring when I weighed 145lbs – it was 8 percent – I would estimate I am probably slightly under that right now coming off my show.

11. Let’s revisit nutrition again. What are your current macros, and what does a typical day look like in terms of eating?

My current macros (after coming off my competition season, where I competed at NPC Junior Nationals and NPC Team Universe) are 260 carbs, 65 fat, and 150 protein. My coach and I are reverse dieting and will continue to do so until I determine when I want to compete in figure again. Since I follow a flexible diet, a typical day truly varies! I eat a lot of eggs – so usually I start my day with 2-3 eggs with toast and cream cheese. Pre workout, I focus on getting at least 25 percent of my daily carbs and post workout is the same as well. I like to save quite a bit of my fats for night when I have more eggs or peanut butter (one of my favorites).

12. What are some of your favorite foods that you make sure to include in your diet each week?

As I mentioned, I love eggs! So I usually have 3-5 whole eggs per day. I also love whole grains and potatoes – so Ezekiel bread and sweet/regular potatoes are staples in my diet. I can never turn down ice cream – so that is something I also love to treat myself to at night typically. However, I also eat lots of fruits and veggies – roasted asparagus and strawberries being two of my favorites. Peanut butter, honey, and rice cakes are also foods that I enjoy. No foods are off limits for me, my taste buds are always changing, so I change up my meals pretty frequently!

13. Great choices, and very well put! Just goes to show you the value of added muscle mass in combination with high frequency/high volume training. What advice can you give to beginners out there who are seeking to change their physiques through strength training?

My number one piece of advice is that results will come with hard work and consistency. There truly are no shortcuts when it comes to getting results. Focus on establishing both a training and nutrition plan that are sustainable for the long term – and a workout program that emphasizes heavy lifting and progression. I see too many beginners focusing on quick fix diets and training programs that are not maintainable for the long term. Also, find a program you enjoy! The journey of health and fitness should be something that complements your life and happiness – not detracts from it.

14. Do you believe that figure and powerlifting complement each other, or could you see better results if you just focused on one or the other?

I do believe there are aspects to both types of training that complement each other. The heavy lifting of power lifting has developed my physique into something I honestly never could have achieved without it! Focusing on my weaknesses with bodybuilding accessory work has also given me more strength for power lifting. With that being said, I am sure if I solely focused on powerlifting and did not maintain the leanness that I do for figure, of course my absolute strength would increase. However, as I mentioned before, I would not give up one for the other. I truly enjoy the challenge of being a duel sport athlete. I will say that I do not think I would have the legs that I do without powerlifting – even if I focused solely on bodybuilding.

130lbs for 3 sets of 6 reps This is the first block where I have hit every set and every dang rep on bench during my #Powerlifting program I'll take that I might not have the most impressive bench in the world, but it's me vs. me. And I'm a little better than I was. #Progress

A video posted by Katie Anne (@katieanne100) on Jul 14, 2015 at 2:23pm PDT

15. Thank you very much for your time Katie Anne, last question. Where can my readers follow you? I believe you’re on Instagram, Facebook, and YouTube right?

Thank you for the opportunity Bret! I am on Instagram, @katieanne100. My YouTube is under Katie Anne as well (https://www.youtube.com/channel/UC1SUzQui0z4IBw21dENIpvg) – and my Facebook is www.facebook.com/katie.rutherford Thank you Bret! I hope that this was helpful and interesting for some of your readers!

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