Frequently Asked Questions
1. What IS CLINICAL STRENGTH TRAINING?
CLINICAL STRENGTH TRAINING is a clinical approach to strength training. We control for as many variables as possible -- speed, environment, machine quality, trainer decorum, verbiage, and instruction, and more -- for the purpose of making strength training as efficient and safe as possible,
2. Why slow?
The main purpose of this protocol is to momentarily fatigue the muscles involved to create an adaptation response in your organism. By going slow you make sure that the muscles engaged are under constant load and are not getting any kind of rest. Exercising fast uses momentum and force which causes your muscles to unload during muscle exertion therefore not reaping the full benefits of the exercise.
3. What about cardio?
Cardio is derived from the Latinized Greek word kardia meaning "pertaining to the heart" (ref. dictionary.com). When we talk about doing "cardio" what we mean is that we are engaging in exercise that works out the heart. Most people think of exercises that "really get your heart pumping" like running, swimming or Zumba. None of these activities work you heart directly per se. They indirectly work the heart by placing the muscles in a state of oxygen deficiency. This anaerobic state forces the heart to pump harder to deliver more oxygen to those muscles. Therefore it is the muscles' need for more oxygen that creates a cardiovascular state of exercise. When you perform clinical strength training, you are putting the muscles in an anaerobic state by working them out directly. As you progress through each exercise, the demand for oxygen increases, giving you both cardio and strength training all in one workout,
4. Is 30 minutes twice a week really enough exercise?
When a workout is truly this intense then yes, 30 minutes twice a week is all you need. Recovery is just as important as the exercise, if not more so. During your recovery time, your muscles are hard at work repairing themselves. This time is crucial in making you stronger and avoiding injury. Additional intense workouts only increase the risk of injury, In this case, more is not always better.
Dr. Doug McGuff, pioneer of this training philosophy, made a good analogy. It only takes one low-force, super high intensity workout to trigger a growth hormone response in your muscles so they can start an adaptation process. It's like being on an elevator and you want to go to the third floor so you press the third floor button. "Ding" you're there now you keep pressing the third floor button but nothing happens because you're already there and no matter how many times you keep pressing the button you're still on the third floor. So when you work out intensely enough you trigger the response in your muscles and there is no need to workout again until you have fully recovered from the previous workout.
Dr. Doug McGuff, pioneer of this training philosophy, made a good analogy. It only takes one low-force, super high intensity workout to trigger a growth hormone response in your muscles so they can start an adaptation process. It's like being on an elevator and you want to go to the third floor so you press the third floor button. "Ding" you're there now you keep pressing the third floor button but nothing happens because you're already there and no matter how many times you keep pressing the button you're still on the third floor. So when you work out intensely enough you trigger the response in your muscles and there is no need to workout again until you have fully recovered from the previous workout.
5. can I combine this training with other exercise?
We do not recommend that you combine this exercise with other high intensity exercises during the week. Doing so increases your risk of injury and prevents the muscles from very important repair time. However, other low intensity exercises or recreational activities can be enjoyed in moderation.
6. how quickly will i see results?
If, by results, you mean how quickly will you gain strength, this happens in as few as one to three sessions.
In terms of other results (weight loss, increased bone density, greater agility, etc.), these take a longer commitment to achieve. It all depends on how inspired you are to reach those results. Some clients have achieved results in as few as three months, others over the course of years. Strength training is like a good investment plan -- the longer you train, the greater the final pay off.
In terms of other results (weight loss, increased bone density, greater agility, etc.), these take a longer commitment to achieve. It all depends on how inspired you are to reach those results. Some clients have achieved results in as few as three months, others over the course of years. Strength training is like a good investment plan -- the longer you train, the greater the final pay off.
7. i've never done exercise before, can I strength train?
Yes! At The Strength Studio, Inc., safety is our number one priority. The machines used at The Strength Studio are MedEx, SuperSlow™, or Nautilus, retrofitted with SuperSlow designs. They are designed especially to be able to set up a variety of body types to reduce the risk of injury. Additionally, your trainer is focused only on you during your workout, guiding you to proper alignment and breathing while also motivating you to reach full muscle failure. Your trainer is attuned to your precise needs and abilities making this type of exercise an excellent choice for anyone with any range of exercise experience and especially for those for whom other styles of high intensity exercises are no longer possible.
8. what if i've had an injury?
Clinical Strength Training is the best option for a majority of persons with prior injuries looking to gain strength.
If "safe exercise" sounds like an oxymoron that's because it is. There is no such thing as "safe exercise." All exercise carries the inherent risk of injury, even the type of exercise we offer. However, what we have done at our studios is to ask ourselves, "How can we significantly reduce the risk of injury in order to get benefits from exercise?" The answer is to strictly follow a protocol of clinical strength training that controls for as many variables as possible, thereby reducing the risk of injury and allowing those with former injuries or medical conditions to exercise again.
If "safe exercise" sounds like an oxymoron that's because it is. There is no such thing as "safe exercise." All exercise carries the inherent risk of injury, even the type of exercise we offer. However, what we have done at our studios is to ask ourselves, "How can we significantly reduce the risk of injury in order to get benefits from exercise?" The answer is to strictly follow a protocol of clinical strength training that controls for as many variables as possible, thereby reducing the risk of injury and allowing those with former injuries or medical conditions to exercise again.
9. will i bulk up?
No. If you want to, you can bulk up but only if you intend to do so. Bulking up requires a specific program of training, supplements and diet that is designed to unnaturally enhance the muscle to its full scope and possibly beyond. Although there are a select few who are genetically inclined to build bulk, this is rare. The overwhelming majority of clients build lean muscle, resulting in a reduction of circumference and a look of being slim and elongated.
10. i already have osteoporosis (or another medical concern), can I still train?
The protocol we follow was originally developed for osteoporosis patients. However, if you have an existing health condition, we require a doctor's clearance before you begin working with us. Once cleared there is no reason why you can't train.