What is the “Big-Five” and why do I use only five machines in the same order? The MedX equipment is used in conjunction with the research based program designed by John Little and Dr. Doug McGuff. The program consists exclusively of compound exercises, which means that they involve rotation around several joint axes, and therefore also involve several muscular groups per exercise. The order of the exercising is designed to train the greatest muscle mass first, and then end with the least muscle mass (bigger to smaller.) Core strengthening machines may be added to your routine as you progress.
Why do I perform each movement for up to two minutes? The time under Load (TUL) method of measuring exercise performance is the foundation of the theory. Muscles contain different fibres that each have unique characteristics. Some fibres fatigue quickly while others take longer. Strength improvements occur when all muscle fibres fatigue which can take up to 90 seconds. If you can perform an exercise for two minutes or more, this indicates that your weight can be increased at the next session to accomplish the muscle fatigue necessary to build muscle mass. In addition, measuring TUL rather than number of repetitions or sets, encourages good form; seconds count, not repetition.
Why is each exercise performed so slowly? Slow movements keep the muscle under a continuous load and consequently there is no time for the muscle fibres to rest or recover. Slow movements also eliminate the contribution of momentum to help overcome the resistance. This approach maximizes the time spent performing each exercise.
Why don’t I have to stretch or perform a warm-up prior to the program? Performing traditional stretching movements can sometimes place the muscle in an overly extended position, causing that tugging sensation, and may be stretching the muscle beyond its natural range. Using the MedX “Big-Five” lets you move weight that provides a meaningful load on the muscle through its full range of motion. Both stretching and warm–up results are achieved while performing the movement itself, providing you with time efficiencies. At the onset of each exercise, the intensity is lower due to the muscle not reaching fatigue. These initial movements function as a warm-up (lower intensity) to start, but the intensity builds over the two minute period as the muscle fatigues.
Why do I only attend HeartCORE once a week? With high intensity strength training, the goal is to achieve muscle fatigue at each session. True muscle fatigue requires sufficient rest to repair the fibres before applying another stimulus. While the necessary rest interval may vary between individuals, allowing six days in between workouts ensures enough recovery for everyone. People may recover faster and may wish to complete two workouts per week, but once per week results have been proven.
Does this program really work? Yes, with regular attendance, the HeartCORE program will help you get stronger. The resistance load will increase each week, so you will see a slow but steady increase in the amount of weight you can move. Members experience other benefits such as an increased energy level, the ability to perform daily activities easier, improved strength and clothes may fit better.