CategoriesAssessment Corrective Exercise Exercise Technique Motivational personal training Rehab/Prehab Strength Training

A Response to Anyone Who Feels Deadlifts Are Destroying Everyone’s Spine

A HUGE thank-you to Bret Contreras for his contribution to this post. You’re my boy blue!

A little backstory.  A long time ago, in a galaxy far, far away A few years ago – back in 2010 – I wrote a blog post in response to someone claiming that deadlifts were “one of the worst things you could do for your spine.”

The comment was made by a TA (Teacher’s Assistant, not to be mistaken for Total Asshat) in a University setting, and the student who overheard the comment reached out to me and asked for some commentary.

I happily obliged.

You can read the original post HERE.

Even though I wrote that blog coming up on four years now, it’s still one that gets a lot of “love” and frequent comments.

Today I want to share the latest comment (another deadlift detractor) that was posted up two days ago by a physical therapist (and I assume a pilates enthusiast based off some of her wordplay), as well as mine, and subsequently, Bret Contreras’s, response.

I understand that some people will think to themselves, “What’s the point? If someone who’s clearly educated and is a practicing therapist feels deadlifts are the worst thing since Hilter (my words, not the therapist’s), do you really feel writing a response will change their mind?”

It’s a valid question, but my response is simple.

These types of posts are important for other fitness professionals since they’ll undoubtedly hear these types of arguments over time and they need to know how to respond.

So to begin lets take a gander at the therapist’s comments. Again, it may help to read the original post HERE.

I’ll preface this by saying that, giving credit where credit’s due, she kept things “civil” and refrained from using ad hominem attacks, which was refreshing to say the least.

In addition, she used her REAL name in the comments section (Meggen Lowry.  I wasn’t going to include the name here, but since people can see it in the comments section anyways, why not?), which was a nice change of pace and sure beats hearing from the likes of PowderPuffPrincess or JackedGunz84.

In doing a quick Google search, Meggen’s a well educated professional who works with a very specific population (pre-natal/post-natal clients, as well as those in a rehabilitative setting), which is relevant and gives context into her point of view.

Anyways, lets get to the meat and potatoes!

Posted on TonyGentilcore.com 4/27/14:

1) Your attitude and arrogance makes for an unpleasant reading experience.

2) Pilates uses limb loading, and can create significant loads through your spine but tends to be done in better postures and positions that support the spine and reduce downwards strain on the pelvic floor. Try it. You might find it isn’t for wussies.

3) Osteogenesis (bone adaptation by means of increased bone laydown) in response to loading is not a phenomenon unknown to researchers and physical therapists.

4) The problem with ‘educators’ like yourself is that you use the collective terms “spine” and “back” when talking about individual components of those structures. Deadlifts do not strengthen your whole spine. They are not good for your back.

The erector spinae will be strengthened (and possibly injured) with a dead lift, nobody is denying that.

The vertebral bodies themselves will experience adaptation and increase in density also. The intervertebral discs, however, will suffer. Under such huge compressive forces the nucleus pulposis will be ‘squished’ backwards and the annular fibres of the posterior portion of the disc will tear under strain. Those discs are not replaceable….

5) Intra-abdominal pressure is far far greater with a deadlift than any other exercise you mentioned, and increases even more if the person holds their breath. Intra-abdominal pressures of that magnitude cause significant detrimental strain to the abdominal wall, predisposing it to herniation. Even worse, it causes even greater strain to the pelvic floor, stretching and weakening the pelvic floor muscles and predisposing them to urinary incontinence and prolapse.

Until you show me some research (preferably not 20-30 year old research) demonstrating intervertebral disc and pelvic floor adaptations to dead lifts, proving that the annular fibres of the discs are not broken under strain and the pelvic floor is not weakened and lowered, I’m still going to advise my clients against them.

WHEW! And there you have it.

I’ll admit it:  when I first read all of that the other day my first reaction was as follows:

LOL – Just kidding.  I’m not going to kill anyone.

I was a bit “miffed,” but I think that would be anyone’s reaction whenever someone questions your training philosophy and beliefs.  Strength coaches defend deadlifts; yoga instructors defend downward dog; pilates instructors defend reformers; bodybuilders defend fanny-packs and benching with their feet up. It’s just how the world revolves.

Even so, I was bit taken aback by some of Meggen’s comments.  Sure, she brought up some valid points (addressed below), but she also seemed, in my opinion, to have a very narrow-minded mentality – especially for someone who’s a physical therapist.

I mean, in checking the Mission Statement of the establishment where she’s employed you find the following text:

In addition to home visiting, we offer exercise classes carefully designed and delivered by physiotherapists for people whose bodies are vulnerable to pain and injury because we believe movement can be the best medicine if you perform exercise tailored to the shape you are in.

How can someone who’s company’s Mission Statement says “we believe movement is the best medicine if you perform exercise tailored to the shape your are in” completely disregard a basic, human movement pattern – the deadlift – and deem it and all its iterations “dangerous” or “risky” or gloss over them because of the potential for spinal stress?

That seems a bit harsh and shortsighted if you ask me.

Isn’t that the point of exercise – to stress the body, including the spine?

Any competent coach will assess his or her client/athlete, progress them accordingly – based off their training experience, injury history, etc – and provide the minimal essential strain to stress the body so that it will come back stronger.  It’s called adaptation!

In my experience, those who disregard certain exercises or movements and/or poo-poo them altogether typically (not always) are those who’ve never performed them themselves in the first place.

Calling a spade a spade, these are also the same people who have no idea how to coach said movement(s) well.  So, as a result, the exercise becomes too “risky” and everyone else who uses it is wrong.

Meanwhile if we were to take Meggen’s company’s Mission Statement and apply it to real life, we’d realize that the deadlift, like every exercise ever invented by human beings, can be regressed and tweaked to fit the abilities and needs of each individual.

Using a quick example: Look at me hinge from the hips, load my glutes, maintain tension in the upper back and lats, keep a “neutral” spine, and reduce “stress” on my spine below.

This is a deadlift, too.  Not all deadlifts have to be max effort, full-exertion, grind it out movements. And while it (should) go without saying:  a properly executed deadlift – done with a neutral spine – is a far cry from the eye sores you see a lot of trainees performing.

The two can’t and SHOULD NOT be lumped into the same category (which is what I feel many people, not just Meggen, are doing).

Okay, so lets break down Meggen’s comments. I’ll re-post her point-by-point breakdown below followed by my response (if I have one) and Bret’s.

1) Your attitude and arrogance makes for an unpleasant reading experience.

Tony:  You know what.  You’re right.  I re-read the post again and I can see how someone would come to that conclusion having never read any of my stuff before. I did come across as a bit of an a-hole, and I apologize for that.

Not that it’s a hard defense, but it was FOUR years ago that I wrote that post, and I’d like to think that I’ve grown as a person (and writer) since then.

Having said that, I “get” that my writing style isn’t for everyone. Touche.

Bret: As somebody who is very well-versed with industry leaders in strength & conditioning, I can say with confidence that Tony might be the most humble of the bunch. 

Tony’s Response to Bret’s Response:  Awwwwwwwwwwwwwwwwwww.

2) Pilates uses limb loading, and can create significant loads through your spine but tends to be done in better postures and positions that support the spine and reduce downwards strain on the pelvic floor. Try it. You might find it isn’t for wussies. 

Tony: And, Pilates should be held under the same microscope. Just like deadlifts, Pilates, too, can add undo strain or stress on the spine when done incorrectly.

Can you honestly sit there and tell me that performing hundreds of repetitions of any Pilates exercise – even if supported and done in alignment – won’t “stress” the spine?

I actually know quite a few Pilates instructors, most of which understand the importance to strength training, who recognize that it can hurt people when done incorrectly.

The key term you use is “better postures and positions,” which I assume means alignment.

YES!!!  Alignment is key.

This is something I discuss quite often. It makes no sense to debate over which comes first or should be prioritized – mobility or stability – if someone isn’t in (optimal) alignment.

Note:  it should be highlighted that there’s no such thing as true alignment or neutral or symmetry.  It doesn’t exist, because the human body – based off our anatomy – is designed to be asymmetrical.

I 100% agree with you on this point.  So, tell me again, if a deadlift is performed correctly, with a neutral spine, it places too much stress on the spine?

And, as far as your comment “Try it (Pilates). You may find it’s not for wussies.”  I did!  

You can read about it HERE.

Funny thing:  I like to try things that I write about.  In fairness, the Pilates post was written well after the post we’re all discussing here.  But still, I feel like I should get a gold star or something.

Which begs the question, Meggen:  what’s the parallel you’re trying to make between a modality which was originally designed to treat injured dancers and……deadlifts?

More specifically: deadlifts, when performed correctly and by healthy individuals with no contraindications?  Even more specifically:  deadlifts, which have been utilized by thousands of physical therapists (past and present) to help people get stronger and move more efficiently.

Also, when was the last time you performed or even coached a deadlift?  When was the last time you ever prepared an athlete for a long, competitive season?  When was the last time you coached ANYONE interested in performance?

I hate to break the news to you, but deadlifts are kind of important in this regard.

Context is important here.  I understand – and respect – the population you work with (pre and post natal women, and those in a rehabilitative setting), and deadlifts may not be a good fit for some of YOUR clients.  I doubt that’s the case entirely, but still…….you know your clients better than me.

There are ways to regress the deadlift and to teach someone how to groove a proper hip hinge pattern.  It takes coaching, it takes times, and it also takes not deeming an exercise too “risky” because you’re not familiar with it.

Like I said above, not all deadlifts have to be loaded with 400 lbs on the bar. You can’t equate all deadlifts as being equal. What I’d do for someone who’s in pain, de-conditioned, has little to no training experience has chronic back issues, and moves like the Tin Man is COMPLETELY different compared to someone who’s healthy and otherwise “good to go.”

Take THIS post I wrote not too long ago on how to groove the hip hinge.

Lets try not to toss the baby out with the bathwater.

Bret: Most strength coaches borrow from Yoga and Pilates and incorporate various drills into their warm-ups and corrective exercise regimes. We’ll use anything that’s effective, as S&C is all-encompassing.

The same cannot be said of trendy modalities that pick and choose what’s included and what’s excluded and fail to tailor programming to the goals and needs of the individual.

Pilates can definitely be progressive in nature and isn’t always “wussy,” but if maximum power, strength, or conditioning is the goal, then you’re going to have to jump, sprint, lift heavy, and move around more. 

3) Osteogenesis (bone adaptation by means of increased bone laydown) in response to loading is not a phenomenon unknown to researchers and physical therapists. 

Tony:  Cool, we’re on same page. 

Bret: Agree! Perhaps you’d be interested to know that the highest bone densities ever recorded are in powerlifters (see HERE and HERE), and that high load exercise is more effective than low load exercise in increasing bone density (see HERE). 

4) The problem with ‘educators’ like yourself is that you use the collective terms “spine” and “back” when talking about individual components of those structures. Deadlifts do not strengthen your whole spine. They are not good for your back.

The erector spinae will be strengthened (and possibly injured) with a dead lift, nobody is denying that. 

The vertebral bodies themselves will experience adaptation and increase in density also. The intervertebral discs, however, will suffer. Under such huge compressive forces the nucleus pulposis will be ‘squished’ backwards and the annular fibres of the posterior portion of the disc will tear under strain. Those discs are not replaceable….

Tony:  Again, I think you’re equating deadlifts done incorrectly (which if that is the case, I’ll agree with you 100%) with deadlifts that are progressed appropriately and with progressive overload in mind.  They are not the same.

And, not for nothing, a 1994 study in the New England Journal of Medicine found that in a study of MRIs of 98 asymptomatic individuals, 82% of those MRIs came back as positive for a disc bulge, protrusion, or extrusion at one level.  And, 38% actually had these issues at more than one level.  You can read the free full text HERE.

I bring this up because, as this study shows, there’s a fair number of people walking around out there with disc bulges who are asymptomatic and show no signs of stress or pain.

What prevents (most) of them from reaching threshold is appropriate strength training, attention to tissue quality and movement impairments, and, yes, things like positional breathing and pelvic alignment (but that’s obvious, right?).

It’s not a death sentence, and we shouldn’t go out of our way to demonize certain exercises and to toss them aside because of personal ignorance.  

As fitness and health professionals we can’t place people in these “no stress” bubbles, cower in the corner every time we ask them to do anything challenging, and expect them to get better.

As noted earlier, any competent coach will assess their client, progress them accordingly, and provide a minimal essential strain to STRESS the body so that it comes back stronger. 

Using a population you (Meggen) may be more familiar with, HERE is an article I wrote about training women through their pregnancy.  These were HEALTHY women, with no major injuries and dysfunctions, and both of which had been training with me for a few years.

I’m not sure if you’ll read the post (don’t worry, I won’t be offended), but hopefully you won’t cringe at the thought that both women deadlifted throughout their entire pregnancies.

Here’s Whitney at 32 weeks:

Here’s Cara at 33 weeks:

NONE of these lifts were even close to what either woman could do when not pregnant. The objective was to maintain a movement pattern and training effect, do what felt comfortable, and prepare them for something a helluva lot more strenuous…..giving birth!!

In addition, because I had been training both women for two years, progressing them accordingly, I had full confidence that they would be able to deadlift up until “game time.”

And, as it happens, both had seamless births (coming from a guy, that seems a bit wonky as I recognize that giving birth is anything but “seamless”) with no complications or ramifications afterwards.  

It’s BECAUSE they strength trained (and yes, we did diaphragmatic breathing and tons of core work, too) that they were able to bounce back so quickly.  I believe both were back in the gym within a week after giving birth. 

Bret: Do you have any research to support your claim that deadlifting with a neutral posture leads to disc herniation?

I’m very well-versed in spine research, and I’m unaware of any such research.

I believe that with proper deadlifting, the erector spinae will be strengthened, the vertebrae will be strengthened, and the discs will be strengthened too, in concordance with Wolff’s law of bone and Davis’s law of soft tissue. 

Nevertheless, the spine is very good at handling compressive loads when in neutral postures, and shear loading is limited in neutral spine deadlifting as well. If you round your spine close to full flexion when deadlifting with heavy loading, then lumbar intervertebral discs can indeed herniate and ligaments can be damaged.

However, now we’re talking about a different exercise (roundback deadlifting, not neutral deadlifting). An exercise is judged based on how it’s supposed to be performed, not how jackasses screw it up.

We could also speculate about the effects of performing Pilates maneuvers with improper form, but this wouldn’t imply that the exercises should not be performed with proper form.

5) Intra-abdominal pressure is far far greater with a deadlift than any other exercise you mentioned, and increases even more if the person holds their breath. Intra-abdominal pressures of that magnitude cause significant detrimental strain to the abdominal wall, predisposing it to herniation.

Even worse, it causes even greater strain to the pelvic floor, stretching and weakening the pelvic floor muscles and predisposing them to urinary incontinence and prolapse.

Until you show me some research (preferably not 20-30 year old research) demonstrating intervertebral disc and pelvic floor adaptations to dead lifts, proving that the annular fibres of the discs are not broken under strain and the pelvic floor is not weakened and lowered, I’m still going to advise my clients against them.

Tony:  So 20-3o year old research, even if it’s applicable and still very much referenced by many other fitness professionals, isn’t relevant to the topic at hand?  Why not?  

Besides, good luck finding ANY research which states exercise doesn’t stress the spine. Walking stresses the spine.

Unless you tell someone to lie down their entire life, it’s impossible not to put the spine under some strain.

Research is more Bret’s wheelhouse, and I’m sure he’ll satiate your appetite for something more “up-to-date,” but it’s my hope that this conversation will help shed some light from our (mine and Bret’s) point of view.  Neither of us are therapists, nor claim to be. We don’t diagnose anything and we don’t “treat” our clients and athletes. That sort of stuff is reserved for the likes of you.

We do, however, both recognize the importance of bridging the gap between the strength and conditioning world and the physical therapy world.

Going out of your way to state deadlifts aren’t beneficial because of the “perceived stress” they cause not only widens that gap, but flies in the face of pretty much every physical therapist I’ve ever dealt with.

I don’t expect this to alter your mindset, and I am in no way stating that I’m completely correct and without my own biases, but I hope it challenges you to think a little more outside the box.

Bret: If you’re going to deadlift, you better hold your breath until you pass the sticking region.

Failing to do so would reduce IAP and therefore reduce spinal stability, which could compromise spinal posture and lead to injury.

I agree that IAP will be extremely high during deadlifting. However, strength coaches first introduce deadlifting to clients with light loads, ensuring proper mechanics.

Each week, loads are increased so that the body has the ability to build up in strength. This is the essence of progressive resistance training. We also program multiple exercises that will further strengthen the abdominals, the erectors, and the glutes, which will further help prevent injury. 

I’m aware of no research showing that deadlifts lead to increased incidents of hernias.

You can speculate that deadlifters might be at greater risk for experiencing hernias, but the role of exercise and occupational lifting on hernia risk has been debated, with both sides providing great arguments (see HERE for references).  In my experience as a personal trainer for well over 15 years, I would say that proper deadlifting does not significantly increase hernia injury risk. 

When you deadlift, the muscles of the TVA, multifidus, diaphragm, and pelvic floor (sometimes referred to as “inner core unit” muscles) contract to produce IAP. Essentially, a pressurized cylinder is formulated via contraction of each of these muscles (a few more assist, but this is beyond the scope of this article).

The pelvic floor muscles draw upward and inward, which increases the IAP and stabilization. As you can see, the pelvic floor muscles will be strengthened and not stretched out.

Women tend to notice improvements in incontinence after learning proper resistance training, including deadlifts.

If their pelvic floor muscles draw outwards, then they are exhibiting a dysfunctional pattern and need to be taught proper pelvic floor biomechanics.

Research shows that 78% of women who exhibit flawed pelvic floor mechanics can properly contract the pelvic floor muscles after basic instruction (click HERE for an article on this topic).

Women who properly contract their pelvic floor musculature will properly stabilize during deadlifts, Pilates, and other exercise. Women who don’t will improperly stabilize during deadlifts, Pilates, and other exercise. The IAP doesn’t blow the pelvic floor outwards during the deadlift like you propose, nor does it force the diaphragm upwards. Rather, it’s the proper mechanics of the core muscles that creates the high IAP. 

 

In summary, you have failed to issue an evidence-based response, and I believe that your unfamiliarity with the deadlift exercise is biasing your beliefs.

Just as you recommended that Tony give Pilates a try (Note from Tony:  I did! See above), I recommend that you start learning about deadlifts and experimenting with them in the gym.

From the various hip hinging drills, to single leg RDLs, to partial deadlifts such as rack pulls and block pulls, to full range deadlifts such as conventional, sumo, and trap bar deadlifts, to various variations such as Romanian deadlifts, stiff leg deadlifts, and snatch grip deadlifts. 

Since you’re making the claims that proper deadlifts damage discs, abdominal walls, and pelvic floors, the burden of proof is on you.

You can speculate all you want, but bear in mind that if this were true, all powerlifters would have wrecked spines, hernias, and incontinence. This isn’t the case at all; quite the opposite. But they’re loading the spine to the maximal limit.

Research shows that there’s a u-shaped curve with regards to low back pain and exercise. Sedentary folks and individuals who perform strenuous exercise have increased pathology and low back pain, whereas those in the middle are more healthy and comfortable (see HERE and HERE).

Therefore, a few days of strength training per week utilizing basic strength training exercises such as squats, deadlifts, hip thrusts, planks, push-ups, and rows will generally improve back health and structural integrity. 

CategoriesFemale Training Program Design Strength Training

3 Reasons Your Female Clients Aren’t Seeing Results

Note from TG:  Today’s post comes courtesy of Molly Galbraith. She and the rest of the Girls Gone Strong pack released their new resource, The Modern Women’s Guide to Strength Training, today.

Molly was kind enough to write a little sumthin, sumthin to serve as an adjunct to its release.

Enjoy – it’s a doozy!

If you read Tony’s site much (which obviously you do because you’re reading this) you know that he’s a man that’s passionate about a few things:

  1. Deadlifting
  2. Eating dead animal flesh
  3. Anything that has to do with un-doing the “work” of Tracy Anderson

So obviously, I’m going to talk about all 3 of these things today because Tony promised that if I did, he’d film a video of himself doing an Irish jig while wearing a kilt, fanny pack, fairy wings, and the clogs that he hasn’t got much use out of lately (he’s been busy).

So yes, I’ll be covering these topics today, namely #3.

Today I’ll be telling you the 3 reasons why your female clients aren’t getting the results they’re looking for… (Assuming that those results are that they want to look and feel amazing and strong).

Let’s get started!

1. Your Programming is Poor or Incomplete.

I know what you’re thinking:

“My programming’s awesome!  My female clients squat and deadlift and do push-ups and all kinds of awesome stuff.”

That’s great.  I’m super excited that your clients do those movements.  That’s a great starting point, but there are a few things to ask yourself:

–        Do you asses all of your clients as soon as they come in the door?  Do you observe their posture, their body awareness, and their capability to perform basic movement patterns?

–        Do you start your clients off with the basics of each of those movement?  Do they perform squats and hinge movements with just their body weight at first?  Do they start with incline push-ups so they could really master the movement pattern?  Do you set them up for success at the beginning by building an awesome foundation?  Or did you have them doing Barbell Back Squats on their first day?

–        Is their programming tailored specifically towards what you found in their assessment?  For example, if a female client has an exaggerated anterior pelvic tilt are you including more hip, hamstring, and glute dominant exercises that quad/knee dominant exercises?  Are you doing a lot of anterior core stability and strength work with them?

Hopefully the answer to all of these question is yes.  If it is, you’re *thisclose* to being a Rock Star.  But I have a few more for you.

–        Have you ever talked with your clients about the importance of breathing?  Are there any breathing drills in their workout, even just to cool down at the end?

–        Does your client Foam Roll or do other soft tissue work for at least a couple of minutes before their training session?

–        Does your client perform a solid Dynamic Warm-up before every workout?

–        Does your client do intelligent Energy Systems Training (i.e. cardio)?  Also known as “not dumb shit?”  This is generally a mix of short High Intensity Interval Training (HIIT) sessions and Moderate Intensity Cardio (MIC) with their heart rate in the 120-150 beats per minute range 1-2x each throughout the week.

All of these things should be included in your female client’s training programs in order to get them the best results with the least amount of time and effort.  If not, you’re leaving something on the table.

2. You’re pushing your clients in the wrong ways.

Let me start by saying that I have zero problems with training hard and pushing my clients hard.  But it’s important that your client is properly prepared to be pushed, and there are ways to do it, and ways that just don’t make any sense.

Some examples:

A female you’ve been training for a year who has awesome deadlift form and you want to see what she can deadlift for a heavy triple?  Awesome.

Seeing how many Burpees your client can do before they puke, pee, cry, or fire you?  Not awesome.

Helping your client eek out a couple really tough reps on Dumbbell Bench Press and teaching her to “strain” a bit?  Awesome.

Bragging to your friends that your client could hardly walk for four days after being trained by you? Not awesome.

Having your client really push herself on her last couple of prowler trips and try to beat her previous best?  Awesome.

Making your client do 100 Box Jumps or Jump Squats because you think its “cool” to make her legs feel like jelly?  Not awesome.

Prepare your clients to be challenged appropriately, and I won’t come kick you in the shin.

Note from TG (regarding Molly’s “kick you in the shin” comment):  you DO NOT want to make Molly angry.  Trust me.  Look at her in the picture above.  That’s the face she made after being told her boyfriend adopted a kitten for her.

LOL – I’m just kidding.  Molly is a delightful human being.

But seriously, don’t piss her off.

3. Your clients are not recovering properly.

As their trainer, it’s your job to help your clients get the best results possible in the gym.

As an above-average-intelligence-trainer (I mean hey! You’re reading Tony’s blog aren’t you?) I expect you to know that your client’s success is directly correlated to how well they can recover from their overall stress load – meaning not just what they do in the gym with you, but what’s going on in their life, in general.

The more life stress they have, they less they need to be doing in the gym unless they have tons of time to sleep, eat nutrient dense food (like dead animal flesh), and recover.

If you’re not talking to your clients about recovery, you’re doing them a major disservice.  Before they start training with you, it’s important to help them understand that they get better/stronger/fitter when they recover from, and adapt to stressors, not while the stressor is being applied.

Talk with them the importance of these things:

–        Eat nutrient-dense, whole foods 80-90% of the time.

–        Manage their stress effectively.

–        Get moderate amounts of sunshine regularly.

–        Get 7-9 hours of sleep in a cold, dark room every night.

–        Use recovery modalities such as massage or other soft tissue work, Epsom salt baths, low to moderate intensity cardio, contrast showers, etc.

And your female clients will be on their way to looking and feeling better than ever.

Hi, it’s me Tony. So how’d you stack up?  Are you making these mistakes with your clients, or are you absolutely killing it?

I hope you’re killing it, of course.  But on the off chance that you might have been missing a thing or two, you should definitely check out an incredible new resource from Molly and the rest of the Girls Gone Strong crew (you know, The Women’s Fitness Authority) that discusses ALL of these issues, and then some.

The Modern Women’s Guide to Strength Training

I can’t tell you how excited I am to endorse this fantastic resource, as I feel it’s a product that will help a lot of women finally understand the merits of strength training and how strength is a good thing.

More importantly:  it’s a manual designed for women written by women.

I know many of you are wondering what’s included.  Here’s a brief synopsis.

–        The Modern Woman’s Guide To Strength Training Getting Started Guide – this program comes with a LOT of information, but the getting started guide will walk you through it step-by-step.

–        The Modern Woman’s Guide To Strength Training Manual – what is strength training, why is it important, a glossary of terms, and information about recovery, sleep, and stress management.

–        The Modern Woman’s Guide To Strength Training Programs – three 16 weeks training programs for beginners, intermediates, high-level intermediates (with multiple options for every single exercise in case you want to make a substitution).

–        The Modern Woman’s Guide To Strength Training Video Library – 90 minutes of high-definition video with me coaching GGS co-founder Alli McKee through 70 exercises.  I will discuss proper – form, as well as common mistakes and how to correct them.

–        The Modern Woman’s Guide To Strength Training Exercise Glossary – a print version of the video library for quick reference if you forget how a particular exercise is performed.

–        The Modern Woman’s Guide To Strength Training Progress Tracker – a progress tracking guide where you can track measurements, weight (if desired), mood, sleep, stress level, strength level, energy level, etc. so you can get a comprehensive picture of what’s going on with your body.

In addition, for those looking for guidance on the nutrition side of things, The Modern Woman’s Guide To Good Nutrition Package written by Dr. Cassandra Forsythe, PhD, RD, CSCS, gym owner, and co-author of The New Rules Of Lifting For Women, and The Women’s Health Perfect Body Diet will also be available.

Included in this package is:

–        The Modern Woman’s Guide To Good Nutrition Manual – 18 chapter manual with everything you need to know from determining calorie level and macronutrient ratio to recommended food sources and beverages, to what medications may be preventing fat loss.

–        The Modern Woman’s Guide To Good Nutrition Meal Plan – Cassandra recognizes that every woman is different and needs a different nutrition structure to be successful.   She put together done-for-you meal plans for fat loss and maintenance at multiple calorie levels, as well as a FODMAP plan for women with digestive issues, a Paleo meal plan at multiple calorie levels, and outlined multiple If It Fits Your Macros (IIFYM) plans for those who prefer that type of plan.

In a nutshell:  this resource is the bomb-diggidy, and covers every base imaginable.  So what are you waiting for? Click the link below to get started (you only have a few days to take advantage of the introductory offer).

—> The Modern Women’s Guide to Strength Training<—

 About the Author

Molly Galbraith is co-founder of Girls Gone Strong, a movement dedicated to helping women improve their physical strength, mental strength, and strength of character through strength training.

She is also co-founder J&M Strength and Conditioning, a private studio gym in Lexington, Kentucky.

Her mission is to, ”Help women discover and accept what their best body looks and feels like, with minimal time and effort, and once they discover that, help them have grace and compassion about it.”

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 4/25/14

I became the regular “Friday Bootcamp Guy” at CP a few weeks ago.  I had been filling in sporadically the past year to 1) give Greg a bit of a break from having to get up at the butt-crack of dawn and 2) for a slight change of pace on my end.

Coaching bootcamps allows me the opportunity to work with people I normally don’t have the chance to see, and well, it’s just plain fun!

Not that people who make a consistent habit of getting up at 5AM to exercise need any more motivation to do so, but this morning while each bootcamp was warming up I alternated between playing the Al Pacino “One-Inch!” speech from Any Given Sunday and the Kurt Russell “screw the Soviets” speech from the movie Miracle.

It….was…..awesome.

By the end I’m pretty sure each bootcamper wanted to either fight a polar bear or challenge one another to a cage match as a finisher.

It sure beats Prowler medleys or kettlebell swings!

Nevertheless, it’s been a long day and since I’m sitting here at the car dealership as my car gets serviced (oil change), I figured I’d toss up a few things for you guys to check out.

How to Bullet Proof Your Body – Girls Gone Strong

I shared a video with you the other day from Molly (Galbraith), which discussed some of the differences or tweaks that many women must make with their fitness training if they truly want to make progress.

In anticipation of their new manual, The Modern Women’s Guide to Strength Training, which is being released next week, Molly is back with another FREE video discussing how women can “bullet proof” their bodies.

In short:  less is more.

Why Haters Make It So Much Easier For You to Succeed – Jason Ferruggia

Holy f***balls this was an awesome article.

I’ll be honest:  It used to bother me whenever someone on the internet went out of their way to say hurtful or spiteful things towards me.  I wouldn’t stay at home, plop on my couch with a pint of Ben & Jerry’s, and watch a Julia Roberts movie or anything….but I’d be lying if I said certain things didn’t affect me or make me want to react.

It wasn’t long before I learned to ignore the haters and to just chalk it up to “ it’s what people do when they have nothing else to do and they suck at life.”

Jason hits the nail on the head with this post.

Workout Nutrition: What to Eat Before, During, and After Exercise – Brian St. Pierre

Okay, I’ll admit it:  I’m a bit biased in that Brian’s a good friend and a former employee of Cressey Performance.  But man if this isn’t one of the most detailed and thorough articles I’ve read on this topic!

I’m so proud to see how much of a big deal Brian’s become in the industry and it’s so cool to see him putting out such amazing content.

CategoriesMotivational personal training

An Open Letter to (New) Fitness Professionals

I know for some this may come across as nothing more than me playing the role of some ornery old man yelling at you to get off his damn lawn.

And it some ways, you’re correct.

I like to think, though, that after 12 years of doing what I do, logging thousands of coaching hours, writing for various fitness publications, speaking all over North America (but going global later this year!), and helping to run a thriving training facility, that I may know a thing or two about what it takes to become “successful” in this industry.

I’ve noticed a trend of other people tossing up their two-cents up on the interwebz lately, giving their sage advice to upcoming trainers and coaches, and I figured I’d take the opportunity to toss my hat into the circle too.

– Try to get eight to nine hours of sleep every night (good luck doing this if you’re an entrepreneur).

– Don’t be an asshole.

And there you go. Follow those two rules and you’re golden.  You’re welcome.

Okay, I’m kidding…..but in some ways I’m not.  Consistent, quality sleep is HUGE. And I try my best not to be an asshole in everyday life – I don’t flip out and get all “road ragey” if someone doesn’t move their car within 1/100th of second of a light turning green, I pay my taxes, I hold the door open for people, and I always make sure to put the toilet seat down.

It seems to be working well.

In all seriousness, what follows (in no particular order) are a few off-the-cuff remarks and insights that, in my experience, many upcoming personal trainers and strength coaches should follow or adopt.

Lets just address the “well, duh!”one’s first:  be punctual and show up on time, dress like a professional (trust me:  no one is impressed by your tribal tattoo on your upper arm. Stop wearing cut-off shirts to train clients), smile, wear deodorant (smelly), don’t be a Creepy McCreepypants and be all “touchy feely” with your female clients only to ignore your male clients, write PROGRAMS not workouts, be attentive, shakes are one thing, but don’t eat a meal while training a client, and would it kill you to call you mom every now and again?

1.  Understand That You’re Going to Suck At First.  Like, A lot

When I graduated college and started my internship (and subsequent first job), I thought I knew everything there was to know about training people.

I read all the books I was told to read, wrote all the papers I was told to write, took all the tests I was told to take, and graduated Magna Cum Laude, thank you very much.

Besides I had been lifting weights since I was 13, played four years of college baseball, and had a six pack.  Come on…..I got this!

I was one cool cat.

That is until I had a real, live person plopped down in front of me and was told to take her through an assessment and write a program.

[Cue crickets chirping]

I panicked.  I fumbled over my words.  I had sweaty palms.  I was a mess.

Thankfully I got through the session in one piece and didn’t set the clients hair on fire or anything.  It was then, at the tail end of that first session, when I knew I didn’t know jack shit.

In some ways, twelve years later, I feel I still don’t.

I am grateful for my undergraduate experience, as I’m sure many of you are. That said: no book or paper or lecture or test prepares you for what happens in REAL life.

I embraced my suckage and took it upon myself to grow each day, week, month, and year.

Experience and DOING IT is the best way to learn and get better.  And that comes with time.

Likewise, speaking for myself: I made a concerted effort to read everything (ie” not textbooks) I could get my hands on (articles, websites, blogs), attended seminars, and started to develop my own network of other fitness professionals.

I didn’t do it alone.  I sought out help!

You’re going to suck at first.  How and how fast you improve is up to you.

2.  Placing Too Much Precedence on Letters Over Experience

We’ve all seen it before: Someone hands you their card and they have the entire alphabet following their name.

Joe Schmo, MS, CPT, CSCS, USAW, AT, CrossFit – Level II, World of WarCraft (Honorable Kills: 47+)

In addition, these are also the same people who hand you their resume and list every seminar they’ve attended since 2006.

I’m not knocking this, especially considering what I mentioned above.

But it’s a dangerous precedent when someone becomes more infatuated with adding letters next to their name than they are in actually coaching people.

In the grand scheme of things, letters don’t really mean anything.

Collect those letters, if that’s important to you……..but don’t downplay the important of experience.

 

3.  You’re Not Going to Train Professional Athletes on Day One

I can’t tell you how many guys and girls enter the industry under the impression they’ll be training professional athletes on their first day, as if some head strength coach is going to casually hand over a million dollar arm to a newbie with no experience and who got a C- in Exercise Physiology.

Um, no.  It’s not gonna happen. You’re more likely to look out your window right now and see a Centaur fighting a T-Rex.

I don’t know why this is the case, but many incoming trainers and coaches throw their noses in the air at the thought of training “regular” people. As if it’s beneath them.

Let me tell you a cold, hard, FACT:  those “regular” people help pay the bills.  And, as Pete Dupuis, fellow Co-Founder and Business Manager of Cressey Performance wrote in THIS excellent post, they’re often the most rewarding people to train.

Besides, there aren’t many people who “make it” training professional athletes alone.

4. Not Having a Website

It’s today’s digital age, you’d be crazy not to have a website or “home-base” to direct people to who want to seek out your services.

It doesn’t have to be anything fancy – especially in the beginning – but it should have a Bio, Services Offered, Testimonials, and if you have it, a Media Page highlighting any local or national exposure you’ve received (articles written or appeared in, Podcasts, etc).

You can easily set one up for FREE.  I’d suggest going through WordPress.

As an aside, a website could also serve as another source of revenue stream.  Listen, no one enters a “service industry” and expects to be making a six-figure salary. It rarely happens.

That said, running a popular and successful website can morph into a decent passive revenue stream if done correctly. It often takes YEARS to happen, but things like affiliate sales, distance coaching services, as well as writing and speaking opportunities can manifest over time.

We’re getting a little a head of ourselves, though. The objective of a website is to pimp and to give people easy access to YOU and what you’re all about.

5.  Stop Making Things So Damn Complicated

During my commercial gym training years I used to chuckle at some of things I’d see. Watching some of the other trainers train their clients would oftentimes be more entertaining than going to a matinee at the local theater.

I’d see 45 year old women jumping back and forth on BOSU balls, guys bench pressing with chains (with ONLY chains), and many, many, MANY other comical things under the supervision of a trainer.

I don’t fault some trainers for doing this.  When you’re part of an establishment with 70 other trainers, anything you can do to garner attention and separate yourself from the masses is going to enter the equation.

I’d argue, though, that the BEST thing to develop more leads and to gain more business is to get people RESULTS!

Even back in the day, my mantra was to get my clients really, really good at squatting, deadlifting, push-ups, rows, chin-ups, single leg work, and carries.

Of course, much of this assumes you know how to COACH these things well, which is an entire different discussion altogether.

Even so, stop making things so complicated! Focus on the basics, get your clients really good at doing the basics, and I PROMISE you’ll have all the business you’d ever want.

6. Not Walking the Walk

One of my biggest pet peeves when I worked in the commercial gym setting was listening to some (key word: some) brag about how hammered they got the night prior.  Mind you, these conversations were going on right before meeting up with clients.  Worse, they’d be conversations WITH clients.

I never quite understood this.

What kind of message does this send to the client?

“I know you’re paying me upwards of $70, $80, $100+ per session to help get you healthier, but before we do that let me tell you all about how I couldn’t walk up the stairs to my apartment last night!”

Similarly, on several occasions I’ve heard stories of how some trainers and coaches don’t even train themselves!

This is absurd.

Would you hire a lawyer who didn’t pass the Bar Exam?  Would you take advice from a financial planner who declared bankruptcy?

I know this will come across as harsh, but if you’re a trainer or coach……fucking lift some weights!!!

I’m not one of those people who feels one has to LOOK the part (although, it definitely helps), as there are a plethora of guys and girls out there with impressive physiques who are about as intelligent as a ham sandwich.  At the very least you should be practicing what you preach.

You should be exercising – especially if you’re paid to show other people how to do it.

CategoriesFemale Training Uncategorized

Male vs. Female (Fitness) Double Standards

I just got done watching last night’s episode of The Daily Show with Jon Stewart and the opening bit, as always, was hilarious……but there was also an important commentary on societal stereotypes concerning women in politics.

In a nutshell, Chelsea Clinton (Hillary’s daughter) let if be known to the world that she’s expecting her first child.  Congrats to Chelsea (sorry,  I voted against your Mom)! The media followed suit by asking the asinine question: “Will this news somehow affect Hillary’s decision to run for President in 2016?”

They then followed that up with: “Is it sexist to even ask that question?”

Answer: Yes. Yes, it is.

Especially when you consider 2012 Presidential runner-up, Mitt Romney, has enough grandchildren to field an entire football team, yet this was never brought up or became an “issue” during his campaign.

Expounding a bit further, Jon Stewart also took “beef” with how the media portrays female politicians in general, as these emotional, unstable, ready-to-burst-into-tears-at-any-moment-Titanic-watching-misfits.

If a female politician sheds a tear she’s weak and shouldn’t hold public office.  And clearly it’s that time of the month. If a male politician cries, he’s a “man’s man.”

If a female politician debates or fights back she’s clearly an emotional wreck.  Conversely, if a male politician does the same – ALA Chris Christie – he’s considered somewhat of a hero.

It’s a double standard, and it’s unfortunate.

Again, I HIGHLY recommend watching the opening bit HERE.

You find many of these same parallels in other aspects of society too. Hitting a bit closer to home, the fitness industry is no different.

Walk through any magazine aisle at your local CVS and you’ll see what I’m talking about.

Fitness mags geared towards men tend to have some jacked dude on the cover with words like “yoked,” “get ripped,” and “how to gain 10 lbs if 10 minutes” transcribed throughout.

Fitness mags geared towards women, though, paint a different picture.  Here we’ll often (not always) see some petite, likely air-brushed iteration of a woman on the cover with key words like “drop x pounds, fast!,” “burn calories,” and “tank top arms” highlighted.

What’s more, the media doesn’t help.  Women are programmed to think that lifting weights will make them big-n-bulky or that they’ll grow an Adam’s apple if they attempt to lift anything heavier than their purse.

It’s a double standard, and it’s bullshit.

Women CAN lift (appreciable) weight and build a strong, muscular, athletic looking body (which is also lean, sexy and feminine!!). What’s more, why place such a dark tone on women building muscle?  Is that such a bad thing?

Of course there are a handful of unique considerations that differentiate how a woman should train compared to a man (women tend to be more hypermobile for example), but the mainstream media prefers to over sensationalize things and paint women as these delicate flowers who may hurt themselves if they attempt to deadlift. And if they do, they run the risk of adding gross muscle!

Which is why I’m really excited that the Girl’s Gone Strong crew are releasing their new project The Modern Women’s Guide to Strength Training next week.

The ball has been slowly rolling for a while now, women are starting to gravitate towards the squat rack instead of the Zumba studio (not that there’s anything wrong with that!), and understanding that there’s a lot of false information out there.

There’s still a lot of work to be done.  Molly Galbraith and the rest of the Girls Gone Strong team have upped the ante and have produced what I feel is a stellar product that will empower and encourage many women to embrace the barbell.

Like I said, the product itself won’t be available until next week, but in anticipation they’re going to be releasing a series of FREE videos this week leading up to its release.

The first of which is titled The Role of Your Hormones in Training and can be viewed HERE.

It’s a quick video, but dives into some of the more controversial issues surrounding women and fitness – namely how and why most fitness programs geared towards women simply don’t work.

Admittedly, the video is for women-focused-on women, but even if you’re not a woman it’s still great for your girlfriend or wife to watch.

And, if that’s not enticing enough: everyone who views the video will be entered in to win some killer Girls Gone Strong swag.

—-> Free Video <—-

Categoriespersonal training Program Design

The Concentric-Only Deload

Today’s guest post comes from Dallas based personal trainer, and frequent regular/commenter on this site, Shane “The Balance Guy” McLean.

He covers a topic that I feel many people recognize, but don’t necessarily understand: the deload.

There are a million and one different ways to approach the deload – reduced volume, reduced axial loading, nixing compound movements for more traditional isolation work, placing more emphasis on “fun stuff” like biking, hiking,or recreational sports for a week, actually taking time off and resting, and/or walking underneath a rainbow to name a few. 

Shane discusses one way which many trainees and coaches tend to overlook or dismiss altogether: concentric only training.

I hope you enjoy it!

How many times has your body been beaten up by squats, bench presses and chin ups? For most of us, getting after it and ignoring discomfort is a way of life.

That’s because you love it.

Against your better judgment you arrive at the gym, walk up the stairs and Ohhh….. My…….. God your legs are screaming at you due to the tough workout you crushed yesterday.

You contemplate walking right back down those stairs and finding a nice safe corner to weep in. Most serious exercisers have had these moments from time to time.

But wait, hang on and get out of that corner. Haven’t you heard about deload training?

Deload training involves taking a week off or reducing your sets and reps for a week while maintaining the same intensity before moving into your next training phase.

My take on deloading is little different, however. Let me explain.

When lifting weights, we typically use three types of muscle contractions: concentric, eccentric and isometric.

Isometric muscle contractions are when the muscles produce force but there is no change in the length of the contracting muscle. Think of this like a tug of war between opposing muscles. Examples of this are front planks and side planks.

Isometric exercises are great for reducing age-related muscle losses after a period of inactivity and when joint movements are painful. These types of exercises are useful in a rehab/physical therapy setting.

Plus, when planks are done right they provide for an awesome midsection.

Isometrics are also used in the strength world to overcome sticking points in the major lifts. For instance using a press against pins at a sticking point in your bench press. This isometric move can be performed for several seconds to overcome a weakness at a particular joint angle.

When we eliminate weak points, you can bust through plateaus and gain more strength.

However, isometric exercises can cause higher than normal blood pressure spikes. If you suffer from high blood pressure, these are a no-no. Furthermore, due to no muscle movement, isometrics doesn’t strengthen the muscle through its entire range of motion.

Isometrics has its place, just not for deload purposes.

Eccentric contractions involve the muscle lengthening while under tension due to an opposing force (gravity or added resistance) being greater than the force generated by the muscle. Think lowering down from a chin up/squat (slow eccentric) or the preparation for a plyometric movement like power push-ups or squat jumps (fast eccentric).

As fewer motor units (functional unit of muscle contraction) of the muscle contract during the eccentric phase, the muscle can generate 1.3 times more tension than the concentric (lifting) phase.

This increase in tension leads to our size and strength gains when the weight is lowered under control and through a full range of motion. Eccentric contractions are essential for your awesomeness.

Just don’t tell the guy who’s half-assing squats at your gym.

The drawback for lifters is that eccentric contractions can lead to delayed onset muscle soreness (pain you feel 24-48 hours after tough training), muscle swelling and decreased range of motion.

[Histochem Cell Biol. 2002 Jul;118(1):29-34. Epub 2002 Jun 18.

Eccentric contractions leading to DOMS do not cause loss of desmin nor fibre necrosis in human muscle.

Yu JG1, Malm C, Thornell LE.]

If you’ve ever had trouble using the bathroom or walking up stairs after leg day, you can relate.

Last but not least, there are concentric contractions. Concentric contractions happen when force generated by the working muscles overcomes the resistance, and the muscle shortens.  Think of pushing the bar away from your chest or flexing your biceps hard while doing curls.

Like eccentric contractions, concentric contractions are essential for increasing your muscle capacity and mass.

Here’s the kicker. Using just concentric contractions can help lessen the pain of muscle soreness caused by DOMS, as pointed out by a 2006 study in, “Applied Physiology, Nutrition and Metabolism.”

Now imagine for a moment exercising while minimizing your eccentric contractions. Presto, you have the perfect deload training.

My version of deload training can be plugged in between training phases as recovery, as a one-off training or when you want to add variety to your current routine.

Deload training recommendations

1.        Most concentric dominant moves are not overly technical, but you must have mastered the basics of pushing, pulling, hinging and squatting.

2.        Choose moves with little or no eccentric movement, such as plate pushes, sled/ prowler pushes, step ups, medicine ball throws, kettle bell swings and resistance band exercises like chest presses and rows.

3.        The repetitions should be in the 8-12 range. When done for time, do 20-30 seconds of maximum effort.

4.        As a guideline, keep the rest periods between exercises and circuits to 60- 90 seconds. If you need more rest, take it.

Here is my one of my favorites.  Complete this as a circuit for a total of 3-4 circuits.

Let the fun begin.

1. Medicine ball squat toss, 8-10 reps

Cues- Use proper squat from.  Release ball quickly. Imagine the ball is a hot potato.

2. Overhead medicine ball throws, 8- 10 reps

Cues- Strong step forward and when releasing the ball, encourage yourself to “spread your fingers apart’ on release.

3. Kettle bell swings, 30 seconds

Cues- On the down swing the wrists must “smack” the inner thighs. On the upswing squeeze the butt and take a sharp breath out. Tell yourself to “squeeze and breathe”. My favorite cue of all time.

4. Power resistance band rows

Cues- Quarter squat position, stand tall and squeeze the butt. Use a quick pull. Elbows don’t travel past the torso.

5. Plate push

Cues- Push away from the floor. Tell yourself you’re running on hot coals.

When using this instead of your usual deload/recovery, do this no more than 3 times per week.

When plugging this in for fun or to aid with delayed onset muscle soreness, just do one time.

Your body will thank you.

About the Author

Shane McLean is a Dallas based personal trainer and is also known as The Balance Guy.

You can also follow him on Twitter HERE.

CategoriesMotivational Strength Training

Getting Comfortable With Being Uncomfortable

If I had to make a list of things I hate (and hate is a very strong word, so I don’t use it lightly), it may look something like this (in no particular order):

1.  Poodles.
2. Anything Tracy Anderson says.
3. Talking about “feelings.”
4. People who complain when it’s cold outside, and then complain again when it’s too warm.
5.  BOSU balls.
6. Hitler.

I’m sure I could keep going, but I don’t want to come across as one of those Johnny Raincloud types.

One item that could serve as more of an “umbrella” theme, and something I’m sure many of you reading can commiserate with is the idea of comfort zones. Or, more specifically, the fear of leaving one’s comfort zone.

Most people (myself included) hate leaving their comfort zone, because, well, it’s hard.

And, in the ultimate example of a Captain Obvious moment, stepping outside our comfort zone(s) is also uncomfortable.  It’s uncomfortable as f***.

There’s a reason why successful – or seemingly successful – people are successful.  How’s that for a tongue twister!?!

They’re comfortable with being uncomfortable.

As a matter of fact it can be proven by science, as shown by this graph we made at the facility this past weekend.

I can outline an endless array of examples throughout my own life – in and outside of the weightroom –  where I was afraid to step outside my comfort zone.

– There was my entire Junior High and High School career where I never once asked a girl out for fear of being rejected.

– There was that time I turned down a Division I baseball scholarship to instead play at a reputable Division II school because I was afraid to go alone (two other teammates from my JUCO school were also going to the same Division II school).

– And I can count numerous occasions throughout my training career where I’d start a training program, only to revert to my old habits once something “hard” came into the picture.

Oh, which reminds me:  I also hate Turkish Get-ups!

But it’s more of a love-hate relationship nowadays.

I think by now most of you are picking up what I’m putting down.  There’s a lesson to be learned here.

Take a basketball player for example. Many are under the impression that the only way to get better or to improve performance on the court is the play more basketball.

The idea is that the more running, jumping, running, and more jumping they do, the better they’ll get.

Of course, in some ways this is true.  There IS a component of specificity here.  You can’t get better at playing basketball by spending an afternoon at the hockey rink or by perfecting your squat technique.

If you want to improve your skills at ball-handling, passing, shooting, etc…you need to play basketball.

And it’s with this in mind where I feel many fail to see an opportunity to step outside their comfort zone, and as a result improve.

Many (not all) basketball players will roll their eyes at the idea of spending time in the weight-room to help enhance their performance.

They don’t quite understand that strength is the foundation for everything.  You can’t have power, agility, endurance, and all the other “qualities” we look for in athletics without having a base of strength to “pull” from.

The only way to improve one’s vertical jump is to jump, right?  Not necessarily.

Strength is a continuum.

Far to the left you have reactive training or Absolute Speed, and far to the right you have Absolute Strength.  In the middle you have things like Strength Speed (Olympic lifting) and Speed Strength (think: dynamic effort).

Going back to our basketball player, many will spend an inordinate amount of time training in the Absolute Speed or Reactive side of the spectrum.  Sure, they’ll see results and make progress (and oftentimes do very well)….but they’ll rarely (if ever) reach their optimal level.

It isn’t until (s)he switches gears, makes a concerted effort to step outside their comfort zone, and implement more training from the opposite end of the spectrum that they’ll start seeing profound changes in their performance.

And this can be applied to regular Joe’s and general fitness population too.  Many people are so endurance-centric (<— I just made up a word), and engrained to think that VOLUME and feeling like they got run over by a mack truck after every training session is the best way to make progress that, ironically, they never make progress.

We’ve all seen those people who spend HOURS at the gym, dutifully putting in their miles on the treadmill and performing copious repetitions with light weight, only to look the same now as they did five years ago.

Maybe that’s their goal, and they could care less how they look.  If so, I’m an asshole and should shut up.

However, lets just assume that’s not the case.

Implementing some more (true) strength training, reducing volume, and becoming less endurance-minded will almost always help.

Unfortunately, they’re afraid, stubborn, or perhaps unwilling to step outside their comfort zone.

And that just stinks.

I am by no means suggesting that someone has to turn their back on what they like to do. If you like running on the treadmill….do it!  If you like attending yoga class…….do it!  If you like driving a Prius…… do it!

I won’t judge.  That much……;o)

You can still do all of those things.  But when someone suggests to maybe turn the page, lift something heavy, maybe perform a deadlift or two from time to time, and you refuse to listen (because you’re unwilling to leave your comfort zone), don’t continue to bitch and whine when you’re not seeing the results you want.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 4/18/14

I’ve been up since 3:30 this morning, so I don’t really have much to say at this point.  I’m thiiiis close to injecting some caffeine directly into my left ventricle.

For those who celebrate it, I hope you have a great Easter weekend.  Try not to overdo the peanut-butter eggs….;o)

And for those who don’t, I hope you, too, have a great weekend.

I’m out!

Accept Regression to Allow Progression – Anthony Dexmier

This is a topic I’ve touched on in the past: where regressing an exercise can be viewed as a progression.

A great example would be Goblet squats.

Many people will roll their eyes and think I’m crazy when I tell them to take the barbell off their back and revert to performing Goblet squats.  How can one possibly get stronger and jacked if they’re not back squatting?

What am I trying to do:  steal their gainz!?!?!

The thing is, a lot of people think they’re more advanced than they actually are.  It’s similar to what we see the first week of every season of American Idol, where those people who have been told by their Aunt Grace all their life they have the “voice of an angel,” when in fact they actually sound more like a rhinoceros passing a kidney stone.

The same can be said about squatting.  Some people just aren’t ready to get underneath a bar on day one.  A regression can be a progression.

Diaphragmatic Breathing: Implications in an Exercise Program and On-Field Performance – Miguel Aragoncillo

Talking about breathing – how we suck at it, how we can correct it, and how it can affect posture/performance/and a bad hair day – is all the rage in the fitness industry nowadays.

I understand why some people are skeptical and feel it’s just a trend that’s hot right now. I mean, Skechers used to be cool too.

I’ve seen how addressing one’s breathing patterns can have a profound influence on everything from pain to ROM deficits to posture to movement quality.  Sorry, it can’t fix a bad hair day.

In this post Miguel does a nice job in explaining some of the ins and outs of diaphragmatic breathing and how “owning your rib position” can make you a beast in the weight room.

P90x and Muscle Confusion: The Truth – Charles Staley

The whole idea of muscle confusion and how it’s important to place credence in it is a bunch of bullshit.

The human body is a lot smarter than some infomercial gives it credit for.

Stealing a line from the article itself:  “Muscle confusion isn’t about preventing plateaus; it’s about giving beginners enough variety so they won’t immediately get bored and quit. And when you constantly vary your training, you might not be as likely to quit, but you’re not going to make any real progress.” 

Also, as a friendly reminder:  TODAY (Friday) is the last day to purchase Bret Contreras’s 2×4 Program at the sale price.

It’s a great resource, especially for those looking to get strong (and to add muscle).  I’ve started the program myself this week and am loving it.

The introductory offer ends tonight at midnight, so be sure to check it out HERE before then.

CategoriesUncategorized

Contraindicated Lifters vs. Contraindicated Exercises

I like to think that as a strength coach I’m wiser now than I was ten, five, hell, even two years ago.

There’s stuff that I poo-poo’ed back in the day, only to do a complete 180 later on once I got past my own prejudices and got my head out of my own ass.

Take yoga for example. While there’s still a large percentage of me that feels it’s not a good fit for some people – and I wholeheartedly cringe at how it’s marketed towards women as the end-all-be-all panacea of health – I’ve changed my mind in many ways.

I don’t feel it’s the spawn of Hitler as I used to believe.

It DOES have a place.  And if someone likes yoga, and wants to do it, who am I to judge?

I still feel it’s woefully OVERemphasized, and there are a lot of people out there (not all) who make a lot of silly claims (“yoga builds long, lean muscles!”), but my older, less cynical self does appreciate that it provides a plethora of benefits.

For those interested, you can check out my Tony Takes a Yoga Class Part I and Part II.

Another example would be CrossFit. Like a lot of strength coaches, there’s quite a bit about CrossFit that I don’t agree with – lack of assessment and progression, ridiculous WODs, little to no sense of structure with regards to coherent programming.

This isn’t representative of ALL CrossFit affiliates, of course, but a far portion of them.

However, I’d be remiss not to recognize that there is a lot of good about CrossFit too. I actually wrote a post DEFENDING CrossFit HERE.

Bringing the discussion to specific exercises, 80% of people will have some form of lower back pain at some point in their lives. At any given moment, 1 in 3 are experiencing lower back pain NOW.

While lower back pain can be attributed to any number of things – aberrant motor patterns, mobility/stability deficits, lack of spinal endurance, blunt trauma, or global warming, to name a few – I’d go so far as to say that 75% of those people (the ones who are physically active anyways) will usually point their finger at one specific training session where they tweaked their back performing either a squat or a deadlift.

Not surprisingly, these are the same people who will scour the message boards, tirelessly, warning people of the dangers of squatting and deadlifting.

Of course, if we were to dig deeper, we’d find out that their version of a deadlift is more like a “lets see how much we can round our back while lifting this bar off the floor” doohickey.

Nonetheless, the point I’m trying to make is that it’s rarely the exercise that’s the problem – it’s the lifter.

Both Eric and myself have always stated that there’s really no such thing as a contraindicated exercise, rather there are contraindicated exercisers.

I believe EVERYONE should learn how to squat and deadlift.

Both are basic human movement patterns that, for whatever reason: whether it’s poor mobility, some sort of kinetic dysfunction, inactive lifestyle, lack of core stability, tight this, stiff that – many people have forgotten how to do properly.

It doesn’t mean, though, they can’t re-learn it.

Moreover, the same can be said about anyone with limited hip or thoracic mobility -which can make deadlifting from the floor a bit problematic.

Instead of trying to hammer square pegs into round holes, we can use something like the trap bar (with an elevated setting) which makes things infinitely more manageable, and safer.

Matter of fact, we don’t have to limit this to just squats and deadlifts. Someone’s shoulder hurts when they bench? The simple answer would be to tell them to:

– Stop benching every Monday, Tuesday, Wednesday, Thursday, Friday, and every other Saturday.

– Implement more horizontal rowing into the mix, to the tune of 2:1, or even a 3:1 (pull/push) ratio.

– Push-ups, push-ups, and more push-ups.

– Work on their technique, cause it sucks.

– Add in more dynamic stabilization drills for the rotator cuff, like THIS.

– Get some aggressive soft-tissue therapy done, whether it’s Graston, ART, or massage.

Okay, so it’s not that simple.

Since most are going to bench anyways, why not show them some better alternatives, like floor presses or board presses?

They’ll still be able to “bench,” albeit with infinitely less stress on the shoulders. Along with the stuff mentioned above, in a matter of weeks, they could be back to benching pain-free in no time!

Using ONE more example, “Ten years ago Tony” would probably want to drop-kick present-day Tony in the face for saying this, but, everything has an appropriate time and place: leg presses, leg extensions, leg curls, and, sadly, even BOSU balls.

Yes, I said BOSU balls.

None of the aforementioned items mentioned above would be my first choice when building a program for someone who’s healthy, but they DO have a time and place.

In the end, it comes down to understanding that there are contraindicated lifters, not contraindicated exercises.

Understanding this point, as well as being able to make the necessary progressions, is oftentimes what separates the great trainers from the not so great.

Which is why I’d like you to read my latest article on Stack, which discusses why back squats MAY not be such a great fit for baseball players.

Continue reading……..

CategoriesProduct Review Program Design Strength Training

Pimp Your Program Design

Today I have a killer guest post by strength coach, future Dr., good friend, and specializer in all things glutes, Bret Contreras.

Getting good (or even adequate) at designing effective training programs takes time. There are a lot of theories and opinions out there on the topic, and in today’s post Bret shares some insight on what he feels should be some common denominators.

There’s a TON of useful, easily actionable information involved (and I went a head and embedded numerous videos from Bret which could serve as excellent resource themselves).

Also, as an FYI, Bret released his new program yesterday called 2×4.

Bret was nice enough to send me an advance copy last week and I had the opportunity to read through it while I was stuck at O’Hare airport in Chicago over the weekend.

I liked it.  A lot.

Watered down to the essentials, the title 2×4 means 2 (big, compound, movements) performed 4 times per week.

It’s a 14-week program designed to get people STRONG (and gunny) by integrating strength work in conjunction with sub-maximal training and assistance work.

I think what I appreciate most is that it’s a no-frills program. You vs. the barbell.

While Bret suggests which exercises you should focus on, you do get the opportunity to choose which eight exercises you’d like to have as your “indicators” to gauge progress.

What’s more the program can be modified to fit your preferences (strength vs. hypertrophy), so it’s far from a one-size-fits all program.

He also includes a bunch of sweet bonuses, all of which only sweeten the pot.

In fact, as of today, I’m doing the program myself!  I can’t wait to see what kind of results I get.

For more information you can go HERE.

On that note, enjoy the article!

Pimp Your Program Design

Is your training still stuck in the 1990’s? If so, let me help you out with some common program design tips of highly effective trainers and lifters.

Necessary Components

First of all, your training will need to be comprehensive. While I personally prefer 4 full body training sessions per week, other training splits can certainly be effective too. Just make sure that every week (and preferably twice per week), you’re performing exercises from the following categories of movements:

1. Hip + Knee Extension Movement – these include bilateral and unilateral squatting exercises. Examples are goblet squats, back squats, front squats, Bulgarian split squats, walking lunges, and step ups.

2. Straight Leg Hip Extension Movement – these include bilateral and unilateral hip hinging movements. Examples are deadlifts, good mornings, horizontal back extensions, 45 degree hypers, reverse hypers, single leg RDLs, and kettlebell swings.

3. Bent Leg Hip Extension Movement – these include bilateral and unilateral bridging and thrusting movements. Examples are hip thrusts, barbell glute bridges, single leg hip thrusts, and cable pull-throughs.

4. Upper Body Pressing Movement – these include bilateral and unilateral vertical, 45 degree, and horizontal presses. Examples are barbell or dumbbell bench press, barbell or dumbbell incline press, and barbell or dumbbell overhead press.

5. Upper Body Pulling Movement – these include bilateral and unilateral vertical, 45 degree, and horizontal pulls. Examples are chins, pull-ups, seated rows, one arm rows, inverted rows, and bent over rows.

6. Core Stability Movement – these include anti-extension, anti-lateral flexion, and anti-rotation exercises. Examples are RKC planks, side planks, ab wheel rollouts, hollow body holds, suitcase holds, and Pallof presses.

Base your training around these exercises and you’re bound to succeed.

Balanced Hip Extension Exercise

Unless you’ve been hiding in a cave for the past 50 years, you’ve undoubtedly heard about the merits of hip extension exercise. Simply put, it’s the cat’s pajamas.

However, some hip extension exercises stress the flexed-range position, while others stress the extended-range position.

Flexed-Range Hip Extension Movements

Squats, front squats, conventional deadlifts, sumo deadlifts, good mornings, lunges, Bulgarian split squats, trap bar deadlifts.

 Note from TG: Who wants to bet that Bret’s not wearing any pants in this video?????

Extended Range Hip Extension Movements

Hip thrusts, barbell glute bridges, single leg hip thrusts, horizontal back extensions, cable pull-throughs.

The exercises in the former group are staples that have been popular for quite some time. The exercises in the latter group have recently emerged onto the scene and are very important for ensuring that full range hip extension strength and maximum glute development are realized. Every good program should include exercises from both groups.

Daily Rowing and Glute Work

Not all volume is created equal. Some exercises heavily tax the CNS, whereas others don’t tend to create much soreness or fatigue. Performing maximal deadlifts multiple times per week is usually a recipe for disaster, but the same cannot be said for rowing movements and most targeted glute exercises.

You may perform 2-3 sets of inverted rows, seated rows, one-arm rows, chest supported rows, or face pulls every training session.

You may also perform 2-3 sets of band seated hip abductions, monster walks, sumo walks, banded clams, band hip rotations, side lying hip raises, glute marches, or RKC planks every training session as well.

Sub-Maximal Training Methods

In the old days, we thought that we had to max out or take every set to failure in order to see results. These days, more and more coaches and lifters are realizing the benefits of sub-maximal training methods.

I like to perform what I call super-strict reps, or dynamic-effort reps, or pause reps, each for around 3 sets of 1-5 reps. This allows for greater training frequency without compromising recovery, which leads to greater strength gains over time.

Personal Record (PR) Opportunities

Pick 5 of your favorite compound exercises. If you consider a 5RM, a 3RM, and a 1RM, that makes for 3 different “PR opportunities” per exercise.

If you perform 3 sets of 1, 3 sets of 3, or 3 sets of 5 reps, then this makes for 3 more “PR opportunities” per exercise. With 6 PR opportunities for 5 exercises, this equates to 30 different PR’s. Week in and week out, you should be setting PR’s.

Do you know what you can max close grip bench? Do you know what you can front squat for 3 set of 5? Do you know what your 3RM sumo deadlift is? If not, you should.

Deloading

I know you love training balls-to-the-wall (or ovaries-to-the-wall if you’re a female lifter), but you simply cannot train all-out 52 weeks out of the year.

I like to go hard for 6 weeks and then deload for a week. Some coaches prefer to deload every 3 or 4 weeks. It all depends on the lifter, but suffice to say, you need to plan built-in easy weeks that allow for proper recovery.

Conclusion

Hopefully these suggestions will revamp your training and help you reach new levels of strength and physique development. They’ve worked well for me and for my clients, so I think they’ll work for you too.

About the Author

Bret Contreras, MA, CSCS is currently studying to receive his PhD in sports science at AUT University. Find out more about him by visiting his blog at www.BretContreras.com.