Question of Resistance Training #1: Resistance Training to Lower Fasting Glucose

Question:  Based of your last two posts, do you have any special recommendations for lifting weights if you want to lower your fasting blood glucose?

Answer:  There are three effective resistance training techniques for this goal:

1. Train Opposing Muscle Groups as a Pair:  This is called a Super Set.  An example for upper body is to perform a dumbbell chest press for a given number of reps, rest for the desired time and then perform a 1-arm dumbbell row.  Repeat until the goal for the number of sets is completed.  In addition to the previous example, pairing exercises for biceps/triceps, quads/hamstrings, etc. can also be used.

2. Utilize Tempo With Exercises:  A good tempo for the above goal is a 3020 tempo.  Using a barbell biceps curl as an example, (3) represents the number of seconds to lower the bar, (0) means there is no pause at the bottom of the movement, (2) is the number of seconds to raise the bar and finally (0) once again means there is no pause at the top.  With this cadence the idea is for each rep to take five seconds to complete and is done with continuous movement (no stopping until fatigued).

3. Alternate 3-4 Week Intensity Blocks With 3-4 Week Volume Blocks:  For the first 3-4 weeks (Intensity Block) perform less total exercises for more sets, less reps and heavier resistance.  For men this could be 4 Sets X 4-6 Reps and for women it could be 3 Sets X 8-10 Reps.  For the second 3-4 weeks (Volume Block) perform more total exercises for less sets, more reps and moderate to lighter resistance.  This could be 3 Sets X 10-12 Reps for guys and 2 Sets X 12-15 Reps for gals. 

In addition to the goal stated in the question, most lifting enthusiasts would see their strength, fat loss and muscle tone increase by following the above resistance training guidelines.

References:
1. Poliquin, C.  “BioSignature.”  Poliquin Performance Center, Providence RI.  16 May 2011.