The Method to the madness

Yes, there is a method to the madness that you put yourself through every day at Garage Gym. In this post I will explain “the method” so the next time a friend or co-workers asks you why you’re limping around like a 100 year old you can give them a better explanation rather than telling them that you go to a mid-evil torture chamber that happens to be called a gym.

The Method

At Garage Gym we employ a method we call “Total body strength training.” TBST is a total body workout that involves performing a series of different exercises in one training session, alternating between intervals of strength training and cardiovascular exercise (1). TBST is an efficient and challenging form of conditioning that develops strength, endurance (both aerobic and anaerobic), flexibility, balance, accuracy, agility, power speed and coordination. We achieve this by employing a wide variety of exercise and not being stuck to one particular method i.e.: only using weights or only doing aerobics.

The benefits of TBST

Some benefits of total-body strength training include increased lean body mass, improved posture and muscle balance and increased bone density, which helps prevent osteoporosis. Unlike traditional strength training which allows for heart rate recovery during the rest period between strength training exercises, TBST exercises quickly alternate between strength and cardiovascular. The exerciser’s heart rate remains elevated and sustained above a resting level throughout the workout. This promotes cardiovascular conditioning and eliminates the need for a separate cardiovascular component in the workout. Unless, you enjoy running nowhere on a tread mill like a giant hamster.

Circuit training programs like TBST are also proven to burn more calories compared to traditional strength-training programs (2-3) due to the maintenance of an elevated heart rate. By keeping the heart rate up throughout the session, more work is performed in less time resulting in greater caloric expenditure during the workout. (4). The addition of a cardiovascular exercise along with strength exercises also increases lean body mass, which results in a higher resting metabolism (4). This means more calories are burned throughout the day.

But dude I want to get huuuuge!

By not repeating the same routine day in and day out, the body has a hard time adapting to a “routine” because there is none so it’s only choice is to grow more muscle and get stronger. Due to the short rest periods and high intensity nature of the workouts, the body increases it’s production and realease of testosterone and growth hormone which serves to help muscles grow (don’t worry girls you won’t turn into one of those roided up she/he’s that you see in the pro body building contest I promise). However, our training method is designed to build a strong, lean, healthy, body. If you’re looking for the shaved low land silver back gorilla look TBST is not for you.

And finally, since you move through the workout quickly, you won't have to spend long hours in the gym, and you will be able to spend your time doing the things that you never seemed to have time for. That’s all I have to say about that…..
See you in the gym

References
1. Franks, B D. & Howley, E.T. (1997). Health Fitness Instructor’s Handbook (3rd ed.). Illinois: Human Kinetics Co.
2. Wilmore, J.H., et al. (1978). Energy cost of circuit training. Med. Sci. Sports Exerc., 10: 75.
3. Wilmore, J.H., et al. (1978). Physiological alterations consequent to circuit training. Med. Sci. Sports Exerc., 10: 79.
4. Pratley, R., Nicklas, B. Rubin, M., et al. (1994). Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men. J Appl Physiol, 76(1): 133-137.
5. Katch, F.I., Katch, V.L. & McArdle, W. D. (1996). Exercise Physiology Energy, Nutrition, and Human Performance (4th ed.). Baltimore: Williams & Wilk