Exercise Q&A’s by John Paul Catanzaro

I read a Q&A article on 1RM testing. I feel I need to use a single joint movement to find my true 1RM for a particular muscle to negate secondary muscle involvement, i.e. dumbbell flye as opposed to a dumbbell press. Even though some single joint movements involve secondary muscles, anterior delts for flyes or posterior delts for pullovers, the stress appears to be greater for the targeted muscle than would an exercise such as a dumbbell press where the stronger muscles, mostly triceps, tend to take over the exercise. My question is is it advisable to use single joint movements to test large muscles’ 1RM?

Some authorities feel that you can and should test 1RM’s on just about any exercise including single-joint movements; whereas, others feel that by using the big, compound, multi-joint movements (i.e bench press & squat as pushing movements, chin-ups and deadlifts as pulling movements) will suffice in determining your fiber makeup and how to appropriately train those muscles. Then, of course, there are others that believe that 1RM testing is unnecessary and potentially dangerous (although no research has ever reported injury data from 1RM testing) and that perhaps lower intensities should be used – several regression formulas exist to extrapolate 1RM. Keep in mind that for the most part, submaximal tests appear valid for predicting 1RM (Hoeger et al., 1987, however, showed great variability between the leg press and leg curl when comparing maximum number of reps at 60% 1RM) but the accuracy is greater when 10 reps or less are performed. Some drawbacks to 1RM testing include: apprehension of lifting may compromise performance, it is time consuming and difficult to standardize, and if untrained, it may take several sessions of strength testing to obtain consistent measures (the older you are, the more sessions required.) Furthermore, many clinicians are reluctant to perform 1RM testing in patients because of potential muscle soreness/injury and adverse responses in deconditioned subjects. However, Barnard et al., 1999 showed that with proper technique, 1RM testing may be performed even in cardiac rehabilitation patients without injury or significant muscle soreness.

Now, with all that said, the answer to your question is yes and no! Plenty of research using isokinetic testing of knee flexion/extension exists with suggestions of ideal quad:ham strength ratios (see Colliander & Tesch, 1989 for example), and although the validity of such testing is questionable to begin with, I would definitely refrain from performing a 1RM isotonic (or more appropriately auxotonic) test of knee extension. The shear forces in this movement are far too high – you’re just asking for trouble. (Yes, it would be safer to test the joint initially from an extended position and some researchers even use a shortened ROM to decrease the injury potential, but why chance it?) I would also advise against testing 1RMs in flyes or pullovers due to the long lever arm. The risk far outweighs any benefit in those movements – use the formulas mentioned above instead.

My 17 year old son is beginning an off-season training program for quarterbacks. He was born with club foot, but had casts put on his feet immediately to correct this problem. He also wore corrective footwear for many years. At this point, though, he cannot keep his right foot flat on the ground when he bends his knee, thus making it impossible to perform squats, deadlifts, etc. The problem is not as pronounced in his left foot. It seems as if his Achilles tendon and calves are very tight. His calf muscles are very undeveloped. What can be done to help stretch out the Achilles and calves, or would he need to be examined by a doctor first? Could you please advise me?

Static stretching using a device like the ProStretch, PNF stretching or even active-isolated stretching will all help to a certain degree (visit for more details on these terms), but I have found that the best way to achieve ROM in the Achilles and calves is to utilize the passive stretch from weight training. In other words, have him perform several sets of both seated and standing calf raises (to stretch out the soleus and gastrocnemius respectively) with a progressively heavier weight holding the stretch position for up to 15 seconds. Also, send him for some A.R.T. And finally, consider using heel lifts when he performs his squats and deadlifts. Over time, try to decrease the height of the lift (make it a subtle change.) It would be wise, though, to have a doctor examine him first.

Hi, I have recently opened my own personal training studio in my home north of Toronto in Mount Albert. Things are going well however I have run into a situation that I need some guidance or suggestions on. I thought you may be able to offer some advice since you have been in the business a lot longer than me. At this point in time, I conduct fitness and lifestyle assessments and then use that information to assist me in designing customized exercise programs for my clients. When I list the exercises in their program, I find I have to hand draw “stick people” to demonstrate to the clients (especially beginners) the exercises. I also write short descriptions for them offering technique tips, etc. The problem is that drawing all of these stick people and descriptions is taking me enormous amounts of time!

Do you have any other suggestions or tools that I could utilize to help save me time yet make sure the client understands and knows how they are to perform their exercises after they leave me? Thank you for time and advice.

I’ll give you three options:

1. Computer :: Exercise Software ::

               2. Pictures – there are a few companies that have hundreds of exercises available for you to photocopy for your clients, or you can always use books (Bill Pearl’s Getting Stronger is a good one), or even draw/construct key exercises on separate pages that you can photocopy in the future. Refer to physigraphe graphics ,solotrainer or vhikits for examples. Even SWIS’s own Dr. Ken Kinakin had an exercise card system in the past called Weight Training Prescription Kit with detailed descriptions and fantastic pictures which he is now offering to SWIS members.

3. Internet – this is my method of choice. Most people today have access to the internet. I always go through the exercises with a client thoroughly and even have them take down notes in their own words to help them remember in the future. With their program, they receive both an outline of all specific training parameters as well as a grid printout for logging – these include short, descriptive notes. If they require further assistance in the future, I will either email them pictures (a picture is worth a thousand words but I’ll still include some key points – I have hundreds of pictures stored on my harddrive) or direct them to a specific website.

I’ve heard you previously have mentioned using bands for chin-ups and dips. Can you explain a little more in how it works?

Simple – wrap the band around the pole on one end and your knee or foot on the other and voila! Band-assisted chin-ups and dips are excellent for beginners, females, and/or over weight individuals. The bands also act like an extra set of tendons/ligaments and are great for those experiencing joint problems – in addition to the added security they offer, the bottom range tends to be less stressful on the joints (particularly the shoulders) with bands. Of course, you can alter the resistance by using different bands, or make the exercise more challenging by slowing down the eccentric action and reducing the plyometric effect. Anyhow, I learned this technique from Dr. Siff a few years ago and have used it successfully ever since. You can use one band as illustrated here with pull-ups, or below are pictures using two bands with chin-ups and dips respectively.

Since you are also lifting your body weight, how do you calculate the actual load during some of the key exercises such as squats or chin-ups?

Aw, finally a good question! It’s true, more precise calculations are required to take into account the average weight of individual body parts. Let’s review some data from Hartmann and Tunnemann’s excellent text Fitness and Strength Training for All Sports:

head…7%
trunk…43%
upper arm…3.5%
forearm…2.3%
hand…0.7%
thigh…11.4%
lower leg…5.3%
foot…1.8%

In squats/deadlifts, you do not include the feet or lower legs – take 86% body weight.

In chins/dips, you do not lift the hands or forearms – take 94% body weight.

So, for example, if a 200 lb. individual squats with 225 lbs. on their back, they are actually lifting 397 lbs. (calculation = 200 x 0.86 + 225) If that same person performs chin-ups with 50 lbs. hanging from a chin/dip belt, they are actually lifting 238 lbs. (calculation = 200 x 0.94 + 50)

John Paul is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He has appeared on television and has written articles for several publications including Coaching One-On-One, Fitness Trainer Canada, Flare, Intense Fitness, and Testosterone. His newsletters are both informative and entertaining, and he has provided reviews for numerous sources including the inaugural edition of Sport First Aid in Canada. John Paul has studied under many of the world’s top strength coaches and owns and operates a private studio in Toronto, Ontario.

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