Why there is more to Exercise Prescription than doing 3x10
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- čas přidán 8. 08. 2021
- In gyms and clinics all around the world you commonly hear exercise being prescribed with a dose of 3x10 3 days a week. While this is certainly better than doing 0x0 it lacks specificity and most importantly intensity. In this video we discuss pitfalls as well as recommended dosage for exercise prescription using RPE and RIR
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Why there is more to Exercise Prescription than doing 3x10
• Why there is more to E...
📚 ARTICLES: Helms et al (2016): www.ncbi.nlm.nih.gov/pmc/arti...
Mohan et al (2012): www.researchgate.net/publicat...
Mohammed et al. (2018): www.researchgate.net/publicat...
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🎶 Intro/Outro Track: Pharien - What You Say
Link: • Pharien - What You Say
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This is not medical advice! The content is intended to be educational only for health professionals and students. If you are a patient, seek care of a health care professional.
Great intro, fellas! It was hard to tell who you were talking to at first since Kai is wearing camouflage.
😂
In my experience physiotherapists are wonderful and caring professionals, but they will often give vague answers about programming, which leaves patients to figure it out on their own. This is a fabulous video.
Perfectly chosen music for the intro. Love the clarinet
3 x 10 😂 yes it definitely is used very often! This was a great reminder to focus on intensity values as well 😊
Glad you liked it!!
I feel called out. I also usually prescribe 3x10... although to be fair, I'm still learning.
You always keep things simple and clear in your videos. Thank you!
Thank you!!!! You're channel is the best out there!
hello, I am a a young (25) sport Scientist thanks for these videos....they help me to stay updated and fresh.
One of the best videos of this channel so far! All I see is exemplary professionalism full of high quality, humane, science-based information. Excellent, thank you!
Glad you enjoy it!
That's why I like Crossfit for intensity of exercise. To me it's a complete program training for muscles and cardio. Great video!!!
That intro was gold! 😂
Great job with this one!
Thanks Mike! Appreciate this coming from you 💪🏼
Good stuff, very informative!
Glad it was helpful!
Hi, can you make a video on how to manage a private practice/start your own physio journey. It would be very helpful for starters like me :). Keep up the good work!
And 4x12 if you're doing "general fitness/bodybuilding" or 5x5 if "powerlifting"
hahaha yesss
Louder for those in the back! I think lots of people are sometimes too set on the comfort of 3x10 because they don't know how to actually set up a decent, individualized program
I rewatched the video 6 times! And still there are points I didn’t understand them yet.
Very nice and informative video!
Just curious, what literature did you use on training with pain? Is it only during exercise or also after exercise? And if also after exercise, how long is the maximum this exercise-related pain should last? (Not talking about DOMS, as they are obviously expected)
May u please guide all of us regarding exercise prescription for optimal overloading in patients sply. with the pain or recovering from injury. Something related to optimal loading in a more generalized and elaborated version.
With regards to hypertrophy there are three proposed mechanisms volume causes muscle growth (1) tension (2) metabolites (3) muscle swelling. Personally, I find cycling through rep ranges offers the best effect 5-10, 10-15 and sometimes 20-30 as there some suggestion they activate different pathways and may load non contractile tissue relatively less than heavy. I don't tend to use rpe as it also needs experience and anchoring sets, I prefer to ask 4 questions (1) what was the response the following day (2) did your reps slow down toward the end of the set (3) did you perceive tension/fatigue/burning in the target muscle (4) is the exercise easier or are your reps/weights increasing.
sir, do you have a video covering the Power training comparing Velocity vs Force approaches?
What i`ve learned in my studys in MST (Muscle Strengthening Therapy) is using the pretty much totally underrated TUT (TIme under Tension) According to current study situation you can apply a certain stimulus to the muscle in a range of 90 - 120sec. Dr. Doug McGuff is doing a great job in this field just working with H.I.T. Training with his patients. And if we talk about specifically about the field a Physio is working in we always have to be on point with the daily life of the patient. No need to spend endless hours with stupid low intensity excercises instead of working with a proper intensity but only 1 or 2 times a week. (Don`t get me wrong it`s like you guys already said....: 3 x 10 is better than 0 x 0. But anyways ...... Quality over quantity basically covers it.
Although it may not be as common in a rehabilitation setting, what is your take on power? If I think about landing management, the rapid eccentric acceptance leans in that direction.
Thanks for the great video. But sometimes it’s the patient themselves who couldn’t remember the exercises and wants us to simply it to 3x10 for everything.
Great video :)
Could a recently written book about exercise physiology be useful to study more deeply the subject? Do you have any title to suggest?
Eric Helms Training Pyramid is a great book. Also one of the articles in the description is written by him
@@Physiotutors Thanks :)
It's where an exercise physiologist comes in
But.... u didnt mention sets haha. Still 3 sets then? Thanks u guys are physio royalty
To be honest, it's a shame to see that many physios (sometimes even in academic field) still mock resistance training without learning basic fundemantals of progression and realising that it is one of the most basic tools leading to neuromuscular adaptation.
What is 3x10?
We'd say watch the video
Doesn't sound familiar... i always got the 3x15! You prescribe such high intensity😂
Who says Germans don't have a sense of humour?😂
Man we are are funny as hell
@@Physiotutors 👍😂
I thought they were Dutch?
We live and work in the Netherlands but are originally from Germany
@@Physiotutors Oh I see. Thanks for all the videos btw! Really helpful for dealing with my back pain. Really appreciate all your hard work. And special shoutout to Kai:)
I came to learn about prescription, but I got lost in that pair of stars that you have for eyes…. :P jajajaja *laughs in mexican* 🤘🏻😎
Oh no! 😅
I feel attacked.
Hope you left with some ideas though Zac