Any bench-pressing variation can be a double-edged sword. On one hand the advantages are numerous:
Builds upper body strength.
Pecification of pecs.
And that’s pretty much it.
So maybe not as numerous as I thought. But there’s no denying the importance of horizontal pressing movements (barbells, dumbbells, people, etc) with regards to building and developing a well-rounded physique and/or athlete.
To their detriment, however, some people take the “well-rounded physique” idea to the extreme and often perform waaaaaaaaaay more pressing movements compared to anything else. Just walk into any commercial gym (literally, any one, just pick), and try sit there for more than five minutes and not see someone start to bench press.
It’s impossible.[footnote]A Centaur flying in on a unicorn to throw the first pitch at a Red Sox game is more likely. That, or my infant sleeping through the night.[/footnote]
As a result we often see an uptick in shoulder ouchies due to muscular imbalances (over-developed pecs compared to under-developed upper back muscles) and wonky scapular mechanics.
The latter is not an absolute: You’ll often find shoulder blades that are “glued” together or stuck in downward rotation in people who bench a lot. This is good thing in that you WANT the shoulders to be retracted and depressed in order to move a lot of weight.
It can be bad in that you still should be able to “access” upward rotation, protraction, and all the other motions the scapulae are designed to perform in order to keep the shoulders healthy.
Unfortunately, this isn’t the case for many people.
Off-Bench DB Press
Who Did I Steal It From: Vin Diesel.[footnote]This may or may not be a teeny-tiny fib. I honestly don’t remember who I got this from.[/footnote]
What Does It Do: Pressing variations involving a bench are open chain and don’t allow the shoulder blades to move. As noted above: this is fine. In order to heave a significant weight off your chest you need to set a stable base. And in order to do so it’s crucial to retract and depress the shoulder blades.
The thing is, over time, this can produce less than stellar scapular mechanics and result in shoulder pain or discomfort.
The scapulae (shoulder blades) need to be able to move.
This variation allows such a thing to happen.
Not only is the shoulder blade now able to move through a more diverse ROM, but this exercise, too, is a great rotary stability exercise (you have to fire your core musculature to maintain a straight torso as to not fall off the bench) in addition to nudging a bit more glute activation.
Key Coaching Cues: There’s not much to it. Lie on bench and scoot over to one side or the other so that the shoulder blade of the pressing arm is off the bench.
And then, you press.
Try to avoid lowering the DB so low that your shoulder “rolls” forward. Also, I like to cue a bit of a PLUS or protraction movement at the top.
Bonus Tip: Make a fist with your free hand to aid in developing even more full-body tension.
Perform 8-12 repetitions and then switch.
Wrap Up
Will this movement help you press 300 lbs? No.
But it will help keep your shoulders healthy in the long-run, and I see no harm in peppering it into programs sporadically just to remind trainees/athletes that it’s okay to let their shoulder blades move and breath a little bit.
Moreover, you know and I know that when someone’s shoulder hurts and you tell someone to stop pressing, that they’re likely going to be an a-hole an press anyways. At least with this variation you can help keep them sane and still press while addressing all the other things they may need to be working on to solve the issue(s).
Wanted to update everyone one two speaking engagements I have coming up. If either of the two happen to be in your neck of the woods, you should totally come. I’m cool.
Austin Wasserman (AB Athletic Development) – The Negative Step in Sports
Nick Esposito (AB Athletic Development) – Training Today’s Youth Athlete
Tony Gentilcore (CORE) – Why It’s Still a Travesty Shakespeare in Love Won Best Picture Over Saving Private at the 1998 Academy Awards The Deadlift
Scott Leech (Merrimack College) – Programming Around Culture in Collegiate Athletics
Michelle Boland (Northeastern University) – Stress & Adaptation – The Central Role of the Brain
NOTE: I’m slated to speak right after lunch (you know, when pretty much everyone is in a state of insulin coma and has about ten minutes before they fall asleep) so the Vegas has the over/under of 11 f-bombs within the first 15 minutes of my talk.
Lisa and I had the pleasure to presenting this workshop twice last year in both Austin, TX and London. We’re excited to be coming to Toronto, which, coincidentally, will be Julian’s first plane ride.
It’s a quickie, only 75 or so minutes, so it shouldn’t be too bad. I hope.
In short I’ll take part of the day and speak to things like program design, assessment, and how you can pwn anyone who makes the argument that deadlifts will destroy everyone’s backs/spines.
Lisa, to her credit, offers the more unique aspect of the workshop and something I feel is an underserved topic in our industry: how to help foster mindset strategies with your clients and build more competency and autonomy.
In today’s guest post, regular contributor and resident Texan badass, Shane McLean, explains why the way to get bigger, faster, stronger isn’t to only put more weight on the bar.
Don’t get me wrong, it helps (and would be a nice starting point for some people)….but it’s not the only way.
Progress in the weight room is much like life. It’s never in a straight line.
When you first started out on this lifting journey, progress (mostly likely) came easily and slapping more plates on the bar was second nature. You’d also look in the mirror, strike a pose and realize you’d gotten a little sexier.
Ah yes, those were the days.
As you move further along in this journey, the newbie gains start to wear off and it becomes more of a struggle to get bigger, faster and stronger.
When this started happening to me, I thought I was doing something wrong. I would workout harder and longer and would hop from program to program hoping to regain the gains.
But all I got was….
After some trial and error and having the benefit of some world class coaching, (hint hint Tony) I realized that changing a few variables was just the kick start I needed.
The following techniques have been around longer than you and me (and I’ve been around for a while) because they work. It’s not as sexy as twisting yourself into a pretzel or squatting on a Bosu ball, but your gains will thank you.
I’m bringing flexing back. The Bodybuilders don’t know how act.
1) Cluster Sets
I first came across cluster sets in Eric Cressey’s Maximum Strength program. After doing these for the first time, I felt like JJ Watt had taken me out. Ouch was an understatement.
Cluster sets involve inserting a short 10-second rest within a straight set which enables you to lift more weight without having to reduce volume. With a typical straight set, you lift the weight for a certain amount of reps and then put it down.
But with cluster sets, you’ll work with your 5 RM, lift it twice, rest for 10 seconds and complete 3 more 2 rep mini sets with 10 seconds of rest between each. You’ll do 4-5 total sets like this, which adds up to 40 reps with a 5RM weight.
Cluster sets work best with compound movements that don’t require a lot of set up time. For instance, barbell bench press variations, chin ups, barbell row variations or the Humble Goblet Squat.
For example:
1A. Flat barbell bench press (4 x 2) mini sets with 10 seconds of rest between – 5 sets
1B. Weighted chin up (4 x 2) mini sets with 10 seconds of rest between – 5 sets
A Little Sumthin on Bench Press Set-Up
And, I Little Sumthin on Chin-Ups
2) Pauses
Unless you’ve had your head in the sand for the past few years you should know the three main triggers for muscle hypertrophy are mechanical tension, metabolic stress and muscle damage.
If you want to geek out and get more in depth with this topic, click here.
Adding a pause in your lifts covers these bases, if somewhat brutally. But lifting weights isn’t meant to tickle and pausing while the working muscle is under tension will test you in ways that you’ve never thought possible.
Which is another way of saying they suck. ?
Pauses work best with compound lifts like deadlifts, squats, presses and rows but can also used for isolation exercises (Bicep curls, anyone?) to bring up a lagging muscle group.
Pauses can work on weaknesses, such as being slow off the floor when deadlifting or getting into a good squat position. Because if you’re struggling with certain positions within your lift, it helps to spend more time there, not less.
If you plan on using this technique, a 2- 3 second pause with a load between 60-80% 1 RM and lifting between 5- 10 reps works well. However, please feel free to experiment if you’re feeling particularly sadistic.
3) Every Minute on the Minute (EMOM) Sets for Strength
This method is synonymous with metabolic training and workout finishers at the end of a training.
Starting a set every minute on the minute holds you accountable for work you do in a certain period.
However, if you dare, they can be used for strength also because strength is a skill that needs to be practiced and this method allows you to spend some quality time under the bar not at the bar. ?
Load a barbell with 90% 1 RM for lifts such as squats, deadlifts, presses or pulls. Set the stopwatch for anywhere between 10 – 20 minutes and do one rep every minute on the minute.
This will help you hone your technique and get stronger and better conditioned.
However, this is neurologically demanding and should be done with only one lift per workout. This is best done periodically to shake things up and to bust through plateaus. Please enter at your own risk.
Wrapping Up
You don’t need to throw the baby out with the bathwater when your progress stalls. Just adding some small changes to the basics will have you flexing, smiling and loving the mirror again.
About the Author
Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Texas. Shane believes in balancing exercise with life while putting the fun back into both.
Lisa and I are happy to announce we’re bringing back our Strong Body-Strong Mind workshop.
Last year we had the privilege of presenting together in Austin, TX and London, UK, and we’re elated to be heading to Toronto, Ontario to pick up where we left off.
In a nutshell I speak to a little assessment talk, program design, and breaking down technique on a few common lifts such as the squat, deadlift, get-up, and blindfolded chainsaw juggling, and Lisa speaks to more of the mindset side of the equation and how we can help build better rapport and “buy in” with our clients/athletes.
For more information and to sign up, please go HERE.
2) Complete Shoulder & Hip Blueprint – Orlando
Our Vancouver shindig in April sold out, but Dean and I have recently announced a stop in Orlando, FL later this year, October 21-22nd at Spark Fitness.
I’ve never been to Orlando. There’s no way in hell I’m visiting Disney World.
I was sent an advance copy of MASS last week and it’s stellar stuff.
It’s a monthly research review specifically curated for strength and physique athletes, coaches, and enthusiasts. Every issue of MASS is created by Greg Nuckols, Eric Helms, and Mike Zourdos.
I hate reading research. I can think of a number of things I’d rather do – wash my face with broken glass, go to a One Direction concert, talk about my feelings with my wife, so on and so forth. I’m not kidding, I hate it.
This is the perfect way for me to stay on top of the game without making my brain hurt: have other smart people I respect a ton break things down and interpret things for me….;o)
Greg, Eric, and Mike are giving away the first issue FREE. You know, to suck you in. But trust me: it’s worth it (I mean, it’s free). After the fact it will still be a very reasonably priced continuing education resource for all fitness professionals.
My head hurt from shaking in agreement so much while reading this article. This is something I harp all…the…time with clients/athletes and even when I speak to fitness professionals on the topic.
You (likely) don’t have “tight” hip flexors. And, how you’re stretching them is only feeding the problem in the first place.
The health/wellness industry is all about being more REACTIVE than PROACTIVE. I get it: much of a doctor’s education is in treating ailments with medicine and not with the iron, and that’s cool. But I’d be remiss not to point out we’d likely get people sustained results by educating and nudging them to workout rather than pop pills.
We’ve all been there: Year #1 as a coach and all the “deer in headlights” shenanigans it entails. I look back at my first year as a coach and it’s hard not to cringe. I made a lot of mistakes and did a lot of stupid things.
But I also look back with fondness.
For starters I had more hair back then, but also it was a year or exponential growth as a fitness pro. Many of the lessons learned in that first year were lessons I still carry with me today. And in today’s guest post by UK-based trainer, Jake Hartley, he shares some of his Year 1 experiences that I’m sure many people reading can glean some insight from.
5 Biggest Learning Curves in My First Year as a Coach
What do you think about when you look back at your first year as a coach? Are you shocked at how much more you now know, your progression since then or maybe you even look back with a little bit of regret?
Last year, with my Sports Science degree in my pocket and a head full of ideas, theories and a little bit of nerves, I started my first coaching role at Strength & Performance. Initially, I thought I already knew a good amount to start off with, but as I soon learned, its not all about telling someone what exercises, weight, sets and reps to use.
By the end of the year I can safely say that the experience I gained and lessons I learned have made me a much better coach. I guess this is what all coaches want, to consistently learn and sharpen the sword so that we are in a better place to best help the people that we train.
Some of the S&P gang during one of our warrior nights last year.
Here are my five biggest lessons from last year and hopefully I can provide you with something that will help you become better:
1. Not One Person is the Same
At S&P we usually train in a group setting, so during a session I can be coaching between 2-10 people.
What I quickly realised is that I can’t use the same coaching approach for each and every person.
One guy will just need re-assurance, encouragement and slight guidance. Whilst in the same session you have someone who is new to the programme and needs constant cues on exercise form and answering questions about why we are doing this and not that.
I’m reading a great book at the moment by Brett Bartholomew called “Conscious Coaching” (If you haven’t added it to your collection yet, I highly recommend it) One of the areas the book discusses is how people are different types of archetypes. The strengths and weaknesses, plus how to best connect with these archetypes when you’re coaching them.
I now know that when working with a person for the first time, I need to try and find out which approach they will learn/work best from.
Remember “one size doesn’t fit all”.
With every person that you train, you need to gain their respect and trust, to do that its going to require slightly different methods for each one.
2. Maintain the Thirst for Knowledge
The job is full on.
Don’t get me wrong, its my passion and I wouldn’t change it for anything, but you will have early starts and late finishes. It is stressful and you need to make sure each and every session that you give your clients the best version of you whether its your first session of the day or your very last.
But despite all these demands, you have to make time for learning new things and developing your knowledge base.
Want to know the good thing? I think its easier than ever!
Living in the UK, a lot of the coaches I look up to are based in America, so getting to a workshop or a course isn’t as simple as I’d like.
Don’t get me wrong, you can’t beat actually attending a seminar or a workshop, I managed to complete the CPPS Level 1 Certification by Joe DeFranco and Jim Smith last year which was a massive help to me.
However, these days there is so much quality information on a range of topics on the internet. Want to know the best part?
Most of it is free.
I’ve developed a lot of great sources which I read/listen/watch weekly.
We all learn differently, if you know you’re someone who prefers hearing information rather than reading it than find more podcasts to learn from. Similarly if you’re someone who loves watching how people coach/train rather than listening about it, subscribe to some good quality YouTube channels.
I’m someone who doesn’t generally have a preference so for every article I read from places like EliteFTS.com and Juggernaut, I’ll probably watch a video from MobilityWOD or Gary Vaynerchuk. Make sure you develop your own set of websites, podcasts and YouTube channels to make sure you keep pushing your knowledge base to the next level.
Develop your learning resources and don’t just think about training. Gary Vee is my go to man for motivation.
3. My Favourite Quote for Clients
“Show me a man who cannot bother to do little things and I’ll show you a man who cannot be trusted to do big things.” – Lawrence D.Bell
This quote came up on my Twitter feed a few weeks back and I think it perfectly sums up people who want the most advanced methods of training and nutrition before they have even done the simple things.
As a coach you will work with people who feel they’re more advanced than they are. You’ll have people who haven’t trained for years and have done nothing but eat microwave meals since college who will want the most advanced programs despite being unable to perform a bodyweight squat.
Whenever I see something like that it makes me want to do my best Farooq impression from back in the day, “Damm!” (How cool was WWE back then!?) before I go over and correct them.
People need to build the advanced methods of training and nutrition on an ALREADY STABLE base of the basics.
For every person who is benching, squatting and deadlifting a lot of weight, they will have learnt how to do the fundamentals (press ups, bodyweight squat and hip hinge) before hand. Without this base, your structure is going to come falling down sooner rather than later.
As a coach it is our role to ensure that each client is educated and takes the logical steps necessary to help them get closer towards their goal.
Yes it may be cool to have your client doing a load of fancy looking exercises along with an in-depth nutrition plan. But, having them do a programme based on the fundamental movement patterns along with having them eat enough protein, drink enough water etc may be better suited to they’re current status and ability.
4. Some of Your Best Results Aren’t Going to be Six Packs
Getting people the aesthetic goals such as bigger arms or that sculpted six pack are very impressive. But sometimes the best results you get with people are the ones you necessarily don’t see.
We work with a range of people on a daily basis, going from people who have never trained before to MMA athletes. This means that each person’s goals or reason for coming to us is going to differ. Some of the best things I heard last year is when people say they can now play with they’re kids on the park without getting out of breath.
As I said aesthetic results are great, but when somebody can now spend more quality time with their children for example it feels great to have played a part in that.
It sounds like a simple thing, but when you hear of results like that or how they can now walk up the stairs without getting out of breath, its just as good a feeling as somebody getting great aesthetic results.
At first, I often felt frustrated or upset that not every client that we train was getting results. But, you quickly learn that by celebrating the different types of achievements that people collect can be great for your mindset.
5. You’re More Than a Coach to These People
For some clients you’ll just be the person who writes the programme and tells them how to perform exercises etc. To other people you’re a source of inspiration or somebody they can lean on during tough times.
First and foremost, I have to be someone who sets the standard for the clients to look up to and follow. I had spells last year where I didn’t train (I honestly couldn’t tell you why) and as a result, inside I just felt like I wasn’t as good as a coach.
This year my trainings on fire, I’m eating well, I’m pushing my self-development and as a result, I feel my coaching is at a decent level (I’m always horrendously harsh on myself!).
As well as setting the standard to the clients, I now realise just how many roles that this job entails. I can go from advising somebody on how to improve their nutrition to speaking to somebody about how bad their day has been and trying to lift them up and get them in a good place.
Don’t just try and be great with the training side of coaching, also be a great person to the people who trust in you. You can be a big difference in these peoples lives and thats not to be under estimated.
About the Author
Jake Hartley is a BSc CPPS certified strength and conditioning coach at Strength and Performance in the UK.
When he isn’t working he enjoys trying to become a better than average powerlifter, holds the UK record for most chocolate milk consumed in one year and listening to the best slow jams the RnB industry has to offer
NOTE: the term “Porcelain Post” first came to fruition last year from an email exchange between Brian Patrick Murphy and Pete Dupuis. Without getting into the specifics, it describes a post that can be read in the same time it takes you to go #2.
Huh, I guess that was more specific than I thought.
Either way, the objective, I hope, is to still provide actionable content.
I don’t charge people money to shadow, observe, or otherwise come hang out with me for a day. I understand why some coaches may choose to do so, I guess, but for me it’s not my cup of tea.
A few weeks ago I had a woman reach out and pre-pay for an assessment.[footnote]I have an option on my website where people can pre-pay for an assessment (via PayPal) and when they do, I receive an email notification. I then follow suit with an email myself to confirm payment received and to then try to set up a date/time to meet up.[/footnote]
However, she didn’t want an assessment. All she wanted was to come into CORE for a few hours, observe, maybe ask a few questions, and I suspect listen to some sick techno beats.
Here’s the email she sent:
“Hi Tony! I’m getting ready to book an initial session with you but I wanted to give you a heads up that I just want to come by and chat. It’s for networking not training. I’m a fan and since I now live close by, just wanted to say hello! :)”
While it was very thoughtful and respectful of her to do so (and definitely made my head a few notches bigger), I immediately refunded her her money.
I refuse to charge people money to come to CORE to observe or shadow for a day. It’s an ideology I adopted from my years at Cressey Sports Performance.
This isn’t to talk smack towards or look down upon those coaches or facilities who choose to do so – it’s their prerogative. However, a common “defense” I hear of WHY some coaches/facilities charge money for others to come observe is due to “trade secrets” or for “proprietary reasons.”
Come on, really?
You think you’re that innovative and that special that what you’re doing is completely foreign to the rest of the industry?
Trust me: Unless you’ve somehow managed to crack the space-time continuum or figured out a way to keep kipping pull-ups from not making my corneas perpetually bleed, what you’re doing at your fancy schmancy gym isn’t that special or unique.
Someone’s been doing what you’re doing long before you graced the world with your version of contrast sets.
Moreover, and this is purely my own experience, I have never lost clients by allowing other coaches to come in and talk shop. I don’t view them as competition with some nefarious agenda to fleece my clients from me.
Don’t get me wrong, I know I’m a good coach, and for some clients it’s about learning my super secret 5-point death touch deadlift technique fixer-upper method. But if I’m going to keep it real: I also know the bulk of people who continually work with me do so because I’m not a dick and am generally a pleasant human being to be around.
It’s one thing to charge $$ for a mentorship or workshop where information is exchanged and there’s an expectation of service. However, to charge people to stand on the side, out of the way, silently, with their notebooks in hand, maybe asking a question or two (or god forbid, three)?
Mmm, I don’t get it.
I don’t know, I just feel it’s the least I can do to pay it forward and allow other colleagues to come in and observe what I do. It’s an honor, actually, anyone would want to stop by and debate best He-Man characters hang out with me for a few hours. I have nothing to hide. And, honestly, business is still good.
HINT: bring donuts….;o)
My intention isn’t to come across as some hoity-toity, superior-than-thou a-hole. I have no doubts some coaches have legitimate reasons for charging people to come in to observe for a day. However, I can’t help but think there’s a subtle lack of “feel” out there.
Just my two cents.
No, but seriously, bring donuts.[footnote]Or a bag of beef jerky. Or a hug. Whichever is less weird for you.[/footnote]
Strength coach, Meg Julian, stopped by CORE this past weekend. She nailed it.
After a hectic travel schedule the past two weeks it’s been a comedy of errors in trying to catch up on work, emails, programs, articles to write, sleep.
I had every intention of writing more content for the site this week, but life got in in the way. Namely, this little Gremlin:
But how can I be mad at that?
So freakin cute.[footnote]Julian, not me…..;o)[/footnote]
2) Strong Body-Strong Mind – Toronto
Lisa and I are happy to announce we’re bringing back our Strong Body-Strong Mind workshop.
Last year we had the privilege of presenting together in Austin, TX and London, UK, and we’re elated to be heading to Toronto, Ontario to pick up where we left off.
In a nutshell I speak to a little assessment talk, program design, and breaking down technique on a few common lifts such as the squat, deadlift, get-up, and blindfolded chainsaw juggling, and Lisa speaks to more of the mindset side of the equation and how we can help build better rapport and “buy in” with our clients/athletes.
For more information and to sign up, please go HERE.
3) Complete Shoulder & Hip Blueprint – Orlando
Our Vancouver shindig in April sold out, but Dean and I have recently announced a stop in Orlando, FL later this year, October 21-22nd at Spark Fitness.
I’ve never been to Orlando. There’s no way in hell I’m visiting Disney World.
Calves, traps, pecs, tibilias anterior, we all have stubborn areas of our bodies we’d like to make more jacked.
In this compilation article I was fortunate enough to help contribute to, seven amazing coaches chime in on how they were able to bust through a growth or strength plateau.
Adam is one of the best deadlifters I have ever seen in person. He knows a thing or two about picking things up off the ground. I enjoyed this article/video; especially the part breaking down advantages/disadvantages of flat vs. round back deadlifts.
My website – the one you’re reading right now – is, in many ways, a family member to me. I know it seems a little weird, borderline crazy, to refer to a website as a family member…but hear me out.
It gives me an immense sense of pride and accomplishment. It provides sustenance. And, much like what happens to you when you’re crazy Aunt Jane comes to visit, it can drive me batshit crazy sometimes.
This site has gone through several iterations and “face-lifts” through the years, and I’d like to use today to describe the journey as it’s a topic I am often asked from other fitness professionals:
– Why did you start it?
– How’d you do it?
– When and why did you decide to hire someone to make a customized site?
– What were the advantages (and disadvantages) of doing so?
– How long did you clench your sphincter when you realized how much it would cost?
I believe the short answer here is a profound “yes!” Paying for (investing) in having a website professionally made is, in a roundabout way, a way of investing in yourself.
However, I could just as easily say “it depends,” and/or “only when the time is right.”
Out of the gate I don’t believe most need to worry about hiring someone to make them a customized site; at least not right away. The ROI just isn’t there when you only have a handful of clients to begin with and the only people reading your stuff is, well, lets be honest, your mom is the only one….;o)
I do feel it’s important for people to have access to you, though. Meaning, I think it behooves any fitness pro to have a generic website that explains who you are, your experience, maybe take the time to describe your ideal client, as well as your contact information.[footnote]It seems obvious, but you’d be surprised how many people forget this.[/footnote]
If you really want to throw people for a loop maybe include a video of you doing an interpretive dance to an Adele song. I don’t know, I’m just spit-balling here.
My First Website
Your first website doesn’t have to be all fancy pants. My first site was something I jimmy-rigged from Blogspot.com. I think it’s called Blogger.com now.
NOTE: there are plenty of free website to help you get started nowadays: WordPress, Medium, etc.
The main selling point was that it was free, idiot proof, and I could pick from several templates to get things up and running quickly.
It was 2006 and I had just started getting several articles published on T-Nation.com, so of course I needed my own website goddammit. You know, cause I was someone important and had important things to say.
I signed up for a free account and within minutes I had my very first website.
Regrettably, wading in a pool of my own bravado and naivete, I named my freshly minted website, of all things, “The G-Spot.”
My last name started with “G,” I thought it was witty, and there’s a reason why I never went into marketing. I’m sure if someone dug deep, they’d be able to find it.[footnote]If you do, I’m sorry.[/footnote]
This all happened within a few months of me having moved to Boston right when I had started working at a posh club downtown. During my free time between clients I’d head to the cafe and write maybe two posts a week, mostly concentrating on common myths and misconceptions I’d come across via conversations with them:
Why Sit-Ups Are a Bad Idea
Did You Know Deadlifts Mold Badonkadonks?
Why Squats Are the Awesome
No, You Existential, Metrosexsual Douche, HAN SHOT FIRST
Alas, the “G-Spot” served it’s purpose. It allowed me a place to hang out with myself, an opportunity to practice my writing, and served as a “home base” for people to get a hold of me.
The Step-Up Blog
My big “blogging break” came a few months after starting The G-Spot. I had started working with a client who worked at the Boston Herald and she mentioned to me they were looking for someone to provide online content for their health/fitness blog.
She asked if I’d be interested, I said okay, and internet history was made.
Well, not really.
I did grow the “Step-Up” blog to one of the more frequented blogs on their site, and ended up staying there for close to two years, writing 3-5 posts per week. It was an awesome experience and definitely gave me some added prestige to be affiliated with a known brand.
During that time I continued to write for T-Nation, started getting courted by places like Men’s and Women’s Health[footnote]Well, not so much “courted” as it was me pestering them “can I write for you, huh, can I, can I?[/footnote], and also helped start and co-found a little ol’ gym called Cressey Sports Performance.
Things were going well and it soon dawned on me it would work in my favor to start writing for myself again, on my own site
TonyGentilcore.com – #1
I still wasn’t at a point where I felt I needed to hire someone to customize a site for me. But I also recognized I didn’t want some vanilla looking site that looked like everyone else’s.
What to do, what to do?
I ended up trade-bartering services with a friend. I was good and making people diesel and he was good with 0’s and 1’s. I offered to write him several months of programming in exchange for a website.
BOOM.
Again, nothing too fancy…but a step above what most people had at the time. I even took the picture of that weight plate on the home page. No big deal.
My “homepage” was the blog itself, but I also added tabs like “Services,” and “Recommended Resources.” The latter two, in addition to the blog, allowed me a little more opportunity to monetize the site, which was a goal of mine all along.
TonyGentilcore.com – #2: When Shit Got Real
In 2009-2010 I decided it was time to put on my big boy pants on and hire someone to make a customize website for me.
At that point I had accumulated close to 5+ years of content and my blog was starting to become a legitimate added source of revenue via affiliate income and distance coaching inquiries.
I figured if I wanted to take my site to the next level I’d need to make it stand out. I reached out to Copter Labs, and they produced this gem:
It consisted of many of the same functions/features as the previous website, but looked way sexier and appealing, and had all the bells and whistles to boot.
It wasn’t cheap – to the tune of a few thousand dollars.
Putting things in perspective, though, I had reached a point in my career where investing in myself seemed a wise move.
You know the saying “you have to spend money to make money“?
It applied here.
The design and features alone weren’t the selling point for me, nor is it where I felt I received the most value.
It was the BENEFITS they provided.
First off, I have no effing clue how to make a website. I can barely run a microwave without blowing up my apartment.
Many companies make beautiful websites, but why I chose Copter Labs was because I knew they knew the fitness market.
Moreover, I knew they’d take care of every detail from the photography to the general functionality of the site.
It’s something I heard Mike Samuels write about recently:
“No one gives two shits about features.
What people care about is the BENEFITS.
What’s the specific outcome they’re going to get?
I see this a lot when I talk to clients for the first time.
You ask them why people should buy their product and they say things like –
– The design is incredible.
– They get a different task every day
– I only use the finest ingredients
Okay. Cool.
None of these are bad, but none of them compel people to buy either.
They’re very ‘nice’ … and nice is the most abhorrent, repugnant, obnoxious thing to be.
If you TRULY believe that these features matter, then run the ‘so that’ test on them.
For example –
‘The design is incredible SO THAT this course is much easier for people to follow than any other on the market.’
“I only use the finest ingredients SO THAT the meals stay fresher for longer, and taste so much better than generic, crappy microwave meals.”
However, this isn’t to short-change the importance of a baller design. I DO feel it matters, especially now, in an age where everyone is vying for everyone else’s attention.
I think one of the biggest things people don’t pay attention to is the value of design. A well designed website, visually appealing / aesthetically pleasing, one that stands out from the crowd, one that doesn’t look like it was built on top of a template, can, and almost always will separate you from the masses
[IMPORTANT NOTE: Assuming, of course, your content doesn’t suck]
People can tell the difference and know when they’re visiting a poorly designed website. What’s more, they can tell how it “feels” while using the site. It may seem low quality, hard to use, disorganized.
What’s the point of this site?
While it may seem obvious to the business owner, it’s never that obvious to the site’s visitor.
How does a potential client find what they’re looking for? Do they have to work at it, click a bunch of links and read through a bunch of unorganized copy? The site’s design and structure should lead them right to their answers.
A template can’t design a website for you. A site builder platform can’t either. Just like an app can’t be a personal trainer, an app can’t be a web designer either.
TonyGentilcore.com – #3
Maybe a year or so later I hired Copter Labs again to give the site a bit of a face-lift.
A crisper look to say the least.
And, what can’t be appreciated by a screenshot alone was the “flow” of the site. That was improved as well. If you had the ability to scroll down on the picture above you’d see an area to sign-up for my newsletter as well as links to all my social media accounts.
Flow is crucial.
It didn’t (and doesn’t) take a rocket scientist to navigate the site. If you wanted more info on me and what I was about you’d click the “About Tony” tab, if you wanted to read more articles I had written, you’d click “Articles” tab, or if you wanted to hear a cacophony of hip-hop horns all you had to do was click on my left forearm.
The ultimate Easter Egg.[footnote]Just kidding, this wasn’t a thing. But it should have been. Goddammit, it should have been.[/footnote]
TonyGentilcore.com – #4
Is what your eyes are transfixed by today.
The last update was back in 2014 and at that time I had ZERO idea my site wasn’t compatible with mobile devices and tablets. I had noticed a slight drop in traffic which resulted in me eating more Ben & Jerry’s Ice Cream and watching Julia Roberts’ movies. It was a dark time in my life. I don’t want to talk about it.
Here I was thinking I lost my blogging mojo and that I should just give up and become a crazy cat lady, when the real issue was there were a fair number of people unable to read my site because they weren’t able to access it via their mobile devices.
Giving credit where it’s due, Copter Labs were a head of the curve, recognized the snafu, and went in and fixed it…amongst other things, like, connecting an email marketing platform to build targeted audience segments, and helping me to plan out a more diverse e-commerce section in the near future.
And, possibly, a photo gallery of my cat.
In reality, the site is always a work in progress. I am constantly tweaking this and changing that. And that’s the beauty of it: while the shell is 100% customized to me and my goals for the site, the deeper levels – adding services, speaking engagements, new resources, etc – are what I have control over at all times.
That’s That
This isn’t a love-letter to Copter Labs. And just to throw it out there I receive zero kickback from mentioning them.[footnote]Although I wouldn’t say no to a few tickles.[/footnote]
I wanted to write this today because it’s something I am constantly asked by many fitness pros, young and old, and I wanted to share my experience(s). I DO feel there’s value in hiring someone to customize a site for you, but would caution people to do so too quickly before they’re ready.
But if you are going to do it, there’s a lot of shady people out there. I’ve heard several stories of people spending several thousand dollars on website developers only to be disappointed, or worse, left empty handed.
I wouldn’t steer you in the wrong direction. I got your back. If this is something you’ve been on the fence on, consider my peeps at Copter Labs and give them a shout. They’ll take good care of you.
Lisa and I (and Julian) are traveling back to Upstate NY this weekend to visit family and to both present at the SUNY Cortland Health & Wellness Conference. As you’re reading this we’re en route (and likely on our 11th pit-stop, give or take, to change a diaper or feed our little Gremlin).
Lisa and I are happy to announce we’re bringing back our Strong Body-Strong Mind workshop.
Last year we had the privilege of presenting together in Austin, TX and London, UK, and we’re elated to be heading to Toronto, Ontario to pick up where we left off.
In a nutshell I speak to a little assessment talk, program design, and breaking down technique on a few common lifts such as the squat, deadlift, get-up, and blindfolded chainsaw juggling, and Lisa speaks to more of the mindset side of the equation and how we can help build better rapport and “buy in” with our clients/athletes.
For more information and to sign up, please go HERE.
2) Complete Shoulder & Hip Blueprint – Orlando
Our Vancouver shindig in April sold out, but Dean and I have recently announced a stop in Orlando, FL later this year, October 21-22nd at Spark Fitness.
I’ve never been to Orlando. There’s no way in hell I’m visiting Disney World.
Sha-ZAM this is a doozy. I was sent an advance copy of Mike Boyle’s latest resource and while I’ve only just begun watching it, what I have seen is really, really, really good.
I mean, come on…it’s Mike Boyle.
The man has been coaching for 35+ years and knows a thing or two about how to prepare athletes well. I appreciate Mike’s candidness and no BS, commonsense approach.
You can currently purchase the entire set at $100 off the regular price, but it the sale ends TONIGHT (4/7).
The “problem” doesn’t = lack of program design skills or the ability to name all the muscular attachments to the scapulae in alphabetical order (and in Latin). Nope, it has everything to do with a skill that’s becoming rarer and rarer in the fitness industry.
Lack of people skills.
Social Media Shenanigans
Twitter
Unilateral UPPER body training is just as important as unilateral LOWER body training. Don’t skip it.
I’m a huge fan of pull-ups/chin-ups. Pick your flavor. I find the ability to perform either of the two is a great litmus test of one’s upper body strength and overall body composition.
For many of my female clients both points are particularly true:
Getting strong enough to bang out one, if not several reps, is never going to be a bad thing from a strength standpoint.
And if they can perform several reps, it’s likely they have their body composition in check.
Unfortunately, not many women (and men too) can conquer the exercise on Day #1. It’s then on me to implement progressions that not only build context and prepare for the movement, but also builds confidence and elicits a training effect.
Priority #1 is MORE frequency. You’re not going to get better at hitting a pull-up/chin-up if you only train it once per week. To that end there are several ways to break things down with floor-based drills (hollow position holds, push-ups, rollouts) in addition to drills hanging from an actual bar (straight-arm hangs, flexed-arm hangs, eccentric only, accommodating assistance).
One pulling variation I’ve been having my female clients perform of late is this:
Rack Pull-Up
Who Did I Steal It From: Fellow T-Nation contributor Paul Carter.
What Does It Do: This is an excellent exercise for a few reasons: it forces the feet out front which helps maintain “canister” position throughout (preventing excessive ribs flaring out and cranking through lumbar spine) in addition to allowing more t-spine extension and scapular retraction.
It’s also an excellent exercise that hammers the lats and I love how you can accentuate the “stretch” at the bottom.
Also, to steal a line of thinking from Paul, at the top, the legs should be parallel to the floor. Any higher and you gain a leverage advantage and they’re not as difficult.
My client Sara makes these look easy, but trust me they’re more difficult than she makes them look.
Key Coaching Cues: The foot position noted above is important, so don’t skip that part. I also like to tell people to think about “pulling through their elbows” and to think about keeping their shoulder blades in their back pocket.
This drill can be used for people who can’t yet perform a chin-up/pull-up or are looking to increase that number by building a little more pulling strength/volume.
