Superset training – how to implement them and when is best to do so

Posted on February 6, 2018 by Is Eczema Curable? So What Can Cure Eczema

I am going to give my views on how best to implement agonist-antagonist paired set training and their benefits over traditional set training based on my own experience of training myself and others as well as a recent review was done by MASS on a study comparing traditional set training v agonist-antagonist superset training and giving you their findings.

Study link below:

https://www.ncbi.nlm.nih.gov/pubmed/28933712

What actually is a superset – a superset is a programming strategy that can be implemented to provide an increased overload to the desired area by starting with exercise A which let’s say works the biceps for 8-10 repetitions followed by exercise B which also works the biceps for 8-10 repetitions increasing the stress on the biceps. Or another option for a superset if you’re more time conscious and wanted to get as much done as possible in a shorter period of time is to work opposing muscle groups known as an agonist-antagonist superset.

Examples

A1) BB EZ bar preacher curl 4 x 8-10

A2) DB hammer curl 4 x 8-10

90 seconds rest

A1) Incline DB chest press 4 x 8-10

60 seconds rest

A2) Incline DB bench pull 4 x 8-10

60 seconds rest

When the study looked at traditional set training vs agonist-antagonist superset training they found that the best benefit of super setting was they were able to perform the exercises in almost half the time and performance wasn’t affected. They actually found that the pecs, biceps, triceps and latimus Dorsi’s level of muscle fatigue was actually greater when performing the bench press into seated row when using an electromyography to measure fatigue as well as a greater amount of volume achieved on the seated row overall potentially leading to more muscle growth in the long run.

It seems that this isn’t muscle or movement specific as similar results have been found in a different study in which the exercises used was leg extensions and leg curls to work the quadriceps and hamstrings respectfully. In this study, similar findings were made in which more volume was accumulated and fatigue was greater than straight set training and again done in almost half the time.

Study link below:

https://www.ncbi.nlm.nih.gov/pubmed/27243916

So why may this be the case, how do agonist-antagonist supersets produce more fatigue, volume and improve performance in some cases all while reducing the time to completion by half? One hypothesis as to why supersets outperformed straight sets ironically could be increased rest periods for the like exercise i.e. Bench press 10 reps, seated row 10 reps followed by rest. While performing the seated row the chest is being rested even though cardiovascular demand is still high you’re resting the bench press primary movers which is then followed by the planned rest between sets leading to more rest than traditional sets in which case you’d perform a set and then rest and repeat.

Other factors as why supersets outperformed traditional sets could be an altering of the Golgi tendon reflex, neuromuscular alteration to inhibition of co-contraction which means if you’re working opposing muscle groups you find that you’re able to move through a larger range of motion and with harder force production, or a faster dissipation of metabolites which occur as a reaction to training.

When not to implement supersets

– While performing large multi-jointed movements

– Beginners who are still learning the skill of movements and body awareness. You do not want to compromise technique

– If you or the client is too unfit to perform a superset and performance suffers

– Strength athletes, especially those who are near to a competition i.e. powerlifter using a superset of DB row with his bench press isn’t specific enough to his competition and will decrease his performance.

When may this be a good strategy to implement

– Bodybuilder, gym goer, or anyone with body composition goals

– With smaller isolation exercises

– Personal trainers trying to be time efficient with clients

– Busy people with limited time to commit to training

My final thoughts on supersets v traditional set training are that they defiantly have a place in the majority of peoples training plans as they have shown to either has positive results and reduce the time of your workout or had no negative or positive results and still decreased your time in the gym. Just be careful where you place it in your workout and consider your goals and if you’re competing in something that may be affected by supersets.

https://www.ncbi.nlm.nih.gov/pubmed/28933712

https://www.ncbi.nlm.nih.gov/pubmed/27243916

https://www.strongerbyscience.com/mass/

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Advanced MLM Training ? Why use a Funded Proposal?

Posted on September 8, 2017 by Is Eczema Curable? So What Can Cure Eczema

Most people new to MLM and even many veterans are not familiar with the term “Funded Proposal” which is also referred to as “Funded Sponsorship”. Many MLM Training courses will cover this topic in greater detail but this concept is essentially a way of taking your incoming leads or prospects and further qualifying them. A marketing system that uses a Funded Proposal is basically offering a useful product or service to a prospect. Prospects who purchase the product are telling you that they are interested in the sort of products you are selling.

In the MLM industry this product commonly takes the form of marketing systems, MLM training sites and How-to books. The theory is that someone who is willing to buy a book about succeeding in an MLM is a better prospect that someone who doesn’t. It also tells you that the person is willing to spend money on MLM related products which is a good indicator that they have the resources and desire to take their MLM business seriously.

There are two reasons for you to consider using this method of recruiting. The first is that it provides you with higher quality leads for you to spend your time with. The second is that it generates some income for you business so you can fund further advertising and recruiting efforts. Once you have your core MLM business established, it is absolutely essential that you continue to advertise and recruit. MLM businesses have a relatively high failure rate and one of the reasons is because many almost make it but they starve their business of advertising funds and because of this they cannot grow. Using the funded proposal method can ensure that you have a steady source of advertising funds and qualified leads.

Proper selection of the product or service to offer to your leads is absolutely essential. While things like How-To books and MLM Training courses are good, there are even better products that you can offer. The best things to offer are a combination of a useful tool and affiliate program. This way you can offer a good product, get paid commissions from your marketing efforts and allow your new members to utilize the same system. The first of these is something called an Autoresponder. An Autoresponder is an automated messaging system that follows up with leads and prospects. Anyone already in the MLM industry knows that this is the absolute, number one most essential tool for your MLM business. Many of the most popular Autoresponders pay commissions for your recruiting efforts.

Some companies are now offering a full-featured product that includes an Autoresponder, Contact Manager and full MLM Training Program for a very reasonable price. Including MLM Training in this package makes this especially attractive since it now includes the three main elements that are required to operate an MLM business. You are going to want to ensure that the MLM Training is focused on exactly how to do things with step-by-step instructions. The better ones even offer MLM Training Videos so you can actually watch the Trainer perform the tasks.

If you aren’t already using a Funded Proposal for your MLM business, you should seriously consider doing so. It will enable you to grow your business much quicker and more effectively. You should be able to find a good MLM Training program or Autoresponder system to offer to your prospects.

Joel Broughton is a Home Based Business Coach and Loving Dad of 4. If you want to Start an Online Home Business or if you need help with you current Business you can learn how as his website: MLM Training

Potty Training a child with Down’s Syndrome – our journey

Posted on September 5, 2016 by Is Eczema Curable? So What Can Cure Eczema

Potty training is a rite of passage and a skill that most children conquer between the ages of 2 and 4 years of age. And, just like every other life skill children have to master, some get the hang of the potty straight away and for others, like us (and for lots of different reasons) it takes a little more time, perseverance, patience and understanding (and a lot more floor cleaning, wet washing and ‘never mind’ moments!).

Our potty training journey began around 2.5 years ago when Ella was around 3. With Lucy arriving a few months before and life beginning to settle down again, we decided to give it a try. Having never potty trained a child before, the task of potty training a child with additional needs suddenly seemed very daunting to me. I had no idea where to start but decided giving her some no nappy time to see how she did and to introduce the potty were both good places to start. Things didn’t go well, Ella didn’t ‘get it’ and I decided to wait a while before having another go. I was a little disappointed but knew that there was no point continuing if she wasn’t ready.

We kept the potty around and I would sit her on it at bath time. We had a couple of fluke wee’s on the potty (cue lots of praise, clapping, singing and dancing from us!) but mostly she would sit there for ages then wee as soon as we put her in the bath. I didn’t push it any further during this time as knew she wasn’t aware enough of her bodily functions and wasn’t ready to try again.

When she was almost 4, she started pre-school and they were great with her. They took her to the toilet at specific points in the day and when they changed her pull-up. She became much more confident with the toileting process during this time. She was able to put her own pull-up on (high five for independence!) and could follow the toileting trip with independently washing and drying her hands. Looking back, I see I could have been better at following their lead and implementing a better toileting routine at home but for one reason and another, it never happened.

By now, Ella was in size 6 pull ups but was rapidly becoming too big for them. I consulted our Health Visitor (HV), wanting some advice on how to approach potty training and also to find out if she could be referred to the local continence team. She gave me a toileting diary to complete and said Ella could only be referred to the continence team based on what the diary showed or when she was 5 (free continence products in our area are only available to children 5 and over – it was 4 and over when we moved to the area but this has since changed to age 5 due to funding cuts). My mum (who is also a HV and has also had 3 children herself) was also a big source of advice and support for me too.

It was also becoming more difficult to change Ella out and about. Changing tables in public toilets were now much too small for her and having to take shoes and trousers off to change a pull-up standing on a public toilet floor is neither hygienic or nice. I’m a great fan of the ‘changing places’ toilets that provide space, bigger areas to change older children and adults and also provide hoist facilities for those that need it. These toilets are becoming more common but are still few and far between – the one I used at children’s museum Eureka was fab, clean and had lots of space. I stood Ella on the big changing table to get her changed rather than the floor (which although it looked spotless was still a toilet floor).

Picture courtesy of Eureka website

You can search for your nearest Changing Places toilet here, before you head out and about – I am sure there will be many more of them about in the near future. Such a much needed and cost effective resource that more companies should be providing these facilities for their customers.

My biggest issue was the pull-ups – Ella was soon too big for the size 6 supermarket bought products. The only place to find a bigger size was online from a continence product manufacturer. And they weren’t cheap – tesco were around £4 for a pack of 34 pull ups and the size 7 packs of 16 pull ups came in at £5.90 each. A big price difference! We had no choice at that point than to buy the size 7 pull-ups as that was all that was available to us. You can see why there is pressure being put upon the major supermarket chains to produce nappies and pull-ups in bigger sizes at a more affordable price point.

I was told by the HV that even once referred to our continence team, they only provide nappies and do not provide pull-ups any longer, again due to budget cuts. As Ella had outgrown the nappies, the options that would be available to us as a free product from them would be a size XS adult pull-up (which I could almost squeeze into so way too big for Ella) or net knickers with pads. Whichever product you got free from the service you would only be provided with 4 per day.

I had several issues with this:

4 products a day is not enough when you want your child to be clean and dry (Ella had poor bladder control and was just constantly wet so I could change her 6-7+ times a day depending on how wet she was). We were also battling with constant nappy rash due to her being wet all the time so I had to keep her as dry as possible.

Ella was able to put on her own pull-up and that had taken a lot of hard work – input from myself and her teachers at pre-school and also a lot of determination from Ella, who is very fiercely independent. To then be told our option was a pad in a pair of net knickers was just not good enough – there was no way Ella would be able to do that by herself and all that hard work would be undone. This was something the continence nurse just didn’t ‘get’ when I eventually spoke to her when Ella was referred prior to starting school (and that conversation led me to get so frustrated that I haven’t felt able to contact the service since).

I’m a nurse and have used net knickers and pads professionally with patients and know that they are not comfortable to wear, they are cumbersome (I wanted Ella to fit in with her peers as much as possible – wearing a pull-up is not ideal but having a bulging gusset just would not do).

And in all this, I want to protect and uphold my daughters dignity. There is nothing dignified about net knickers and a pad for an adult let alone for a child and definitely not for long term use.

In the end, I felt quite unsupported by our local service and our HV and wondered how on earth I was ever going to get Ella out of pull-ups. My goal of having her potty trained before she started reception didn’t happen although we had another try during the summer holidays of 2015. I could see she was beginning to understand what the toilet/potty was for and she was able to tell us when she had done a poo (but not before). All good signs that gave me hope she would one day be nappy free.

In February 2016 at half term, Lucy was 2 and 9 months and I decided it was time to try potty training her. And at the same time I thought I could try Ella again – school had been keeping up the toileting process at specific points in the day. She knew the process really well, we just needed to crack the control aspect and waiting until she was on the toilet/potty to do things.

Lucy was more than ready and with just two accidents on the first day was dry day and night from then on. Ella still wasn’t ready and obviously just didn’t have an idea of bladder control although she was much more aware of doing a poo and doing them on the potty.

School (who have been amazing and have never put any pressure on myself or Ella for her to be continent) continued their input with taking her at various times during the day and then during the summer term, Ella suddenly started asking to go and became drier for longer. The reports at the end of the day that she had asked to go or had done something when they took her to the toilet were becoming more frequent.

And now, at age 5 the size 7 pull-ups were getting too small – our only available option was the size 9 night time pull-up from the online supplier (they don’t do a size 8 pull-up product and couldn’t tell me why). The size 9’s also come in a pack of 4 but are £10 more expensive than the size 7 4-pack. There are also 16 less products per 4 pack (size 9’s come in packs of 14 and size 7’s packs of 18). The cost of buying them was becoming ridiculous.

So, with it being the summer holidays again, I had had it in my head for a while to give things another go. And I don’t know what made me choose this particular day but on a Thursday morning I got Ella dressed into knickers and told her ‘no more pull-ups’. I didn’t know what to expect – to be honest I wasn’t expecting to get any further than our previous attempts but knew we had the time to try again. I was also feeling much more confident about the whole situation having now potty trained Lucy, although I know we were lucky with how well she picked it all up.

Ella did really well with just a couple of accidents during the first day. I could see she was beginning to understand the sensation of needing to have a wee and was having a fuller bladder as her control was better. There were lots of chocolate buttons to keep things going but they had now turned into a reward rather than a bribe. I was better placed to know the signs of when she needed to go to help her as well.

I put her in a pull-up for bedtime but was astonished when she woke up the next morning completely dry and she did a big wee on the toilet (more chocolate buttons and a few happy tears from me). We went to her cooking class the next morning (none of this staying in the house for a week malarkey!) and I did put her in a ‘dry like me’ pad just in case. She was fine for the whole class but then had an accident at the end. I subsequently found if she was wearing the absorbent pads she would wee instead of using the toilet so I ended up not using them again, although they were great during Lucy’s early post potty training days. I just took plenty of spare clothes everywhere with us along with the potty and had plenty of toilet trips when out and about. There were, of course plenty of days where she wasn’t as good and we had lots of accidents but on the whole she’s got the hang of it all very well this time.

She has now been dry day and night for 3 weeks. So super proud of her and I am excited that she can go into Year 1 wearing knickers.

I’m pleased we didn’t rush things and although its taken 2.5 years from starting our potty training journey, she has got there in the end. As she always does.

I’ll hopefully get around to writing some hints and tips for potty training that have helped us along the way soon. For now, I’m off to iron and label next weeks school uniforms!

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