Last year Lisa and I had the privilege of presenting together in Austin, TX and London, UK, and we’re elated to be heading to Toronto in about a month 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 BOSU ball lunges (<— kidding), 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. Not only that: but also how to encourage more competency and autonomy with your clients as well (both of which help you make more money).
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 have such a hard time absorbing information and retaining it. Mostly because there’s so much of it out there! I thoroughly enjoyed this post from Mike and took a lot from it.
“Out of all the things you could do to improve your health, performance, and body composition, worrying about too much protein is WAY down on the list. In fact, if you’re going to worry about protein at all, it might make more sense to worry about not getting enough.”
Social Media Shenanigans
Twitter
Hate to break it to you: but you can’t have a lack of mobility issue without a poor stability issue somewhere else.
Being a “good” coach and writing effective training programs isn’t about inserting the most demanding or most obnoxious looking exercises for your athletes & clients.
Peruse social media and you’ll inevitably come across any number of fit pros vying for everyone’s attention with elaborate looking exercises ranging from Quasi-isometric deadlifts vs. chains (from a deficit on one leg) to flag-holds with band abduction (think about it).1
I’m being facetious. But I’m not far off from being dead serious.
I’m lame, and could really care less about garnering “likes” by wooing people with circus acts.
When I watch some of the things coaches put up on their IG feed or YouTube channel I have to wonder if they think about the following:
1. What’s the likelihood that 3% of their audience can reproduce a modicum of what they’re viewing?
“Look at me, Weeeeeeeeeeeeeeee.”
2. How is said exercise going to help them?
I’m not trying to be a Johnny Raincloud here. I understand that, sometimes, people just want to do shit to do shit.
Great.
Do it.
There doesn’t always have to be a reason or rationale backed up by a Mel Siff quote.
However, too, I feel those who do have an audience and do pride themselves on sharing actionable content (and not just selfies) with the masses, share a responsibility to be practical – more often than not – with the content and information they’re relaying.
Just my two-cents.
Excuse me while I step off my soap-box.
On that note, lets talk about one of my favs.
2-KB Front Squat
I’m not the only coach who’s a fan of this squat variation. Others like Mike Robertson, Artemis Scantalides, Molly Galbraith, and pretty much every coach in the history of ever who’s been affiliated with StrongFirst or RKC certification are fans.
It’s one of my “go-to” squat variations that I use with athletes and general population clients alike for a variety of reasons:
1. It’s un-paralleled with how it helps people learn to appreciate FULL-body tension. The anterior placement of the load forces the core to fire like crazy and helps to promote ideal positioning of the torso:
Less rib flair and more of a “canister” position where the pelvis and rib-cage are stacked on top of one another, in addition to the pelvic floor and diaphragm. The abdominals are called into action to resist an excessive arch.
As a result…
A more upright torso comes to fruition which helps to offset excessive shearing of the spine. NOTE: this is NOT to insinuate a forward lean is wrong or “bad” when squatting, it’s not. In fact, it’s warranted and needs to happen. However, for a large chunk of people, especially in the beginning stages, it’s more “joint-friendly” to adopt an upright torso, accumulate reps there, and then progress to advanced variations where more forward lean enters the picture.
2. It’s a great way to load someone without crushing them.
To steal a train of thought from Artemis Scantalides:
“The double kettlebell front squat allows you to train a decreased load for the same physiological effect. So even though you are not squatting as much weight, because of the asymmetrical shape of the kettlebell, and the placement of the kettlebells in the rack position, you are able to maintain squat strength by training the double kettlebell front squat regularly.“
3. It humbles people. Even large humans who can seemingly squat Ohio will find this variation challenging. It doesn’t take much. Two, 24 kg bells will make many huddle in the corner sucking their thumb.
Below is a quick video I shot this AM which goes into slight detail on some of the components of the exercise, namely the set-up, how to transition the bells to the starting position, and basic cuing.
Mid-back (or T-spine) mobility drills are one of those things that, much like bacon, Jason Bourne movies, or LOLCat memes, most people just can’t get enough of.
At this point I don’t think I need to belabor why t-spine mobility is a kind of important. But if I had to give a quick 10-second elevator pitch I’d say something to the effect of:
“It helps improve performance in sport(s) and in the gym, helps with posture, and also helps offset the likelihood of your shoulder, neck, or lower back from flipping you the middle finger.”
You’re not going to find that explanation on Wikipedia or anything, but it gets the point across. Having the requisite mid-back mobility – 0r, more to the point: having the ability to “access” mid-back or T-spine mobility (via rotation and eliciting an extension moment) as well as nudging more dynamic stabilization – keeps people healthy (namely shoulders and lower back) and not feeling like a bag of dicks.
Note to Self: I totally need to start submitting more often to Wikipedia.
There are a million and one different T-spine mobility drills and rarely is there ever a “bad” one. However, the three shown below tend to be the ones I gravitate towards the most when working with athletes and general fitness population clients alike.
1. Mid-Back Release
A common drill many people perform to improve T-spine mobility (more specifically, extension), especially when they’re more kyphotic and exhibit overly rounded shoulders, is to extend their mid-back over a foam roller.
First: Most people perform it poorly (see below).
Second: We’ve fallen into this trap of oneupmanship where the “harder” the surface the better the drill is.
Is it better?
Ten years ago it was a plain ol’ foam roller. Now people are rolling on lead pipes. Before you know it, the next iteration will be rolling on live grenades.
Regardless, Here’s How Not to Do It.
The mid-back area isn’t necessarily designed to have that much range of motion – to the point where someone can extend their shoulders all the way to the ground – and what most people end up doing is exhibiting excessive rib flair and plowing through their lumbar spine (where we don’t want a ton of movement).
The end result is nothing more than “feeding” what’s causing the issue(s) in first place: an un-stable core (lumbo-pelvic area) which forces the mid-back to lock-up for lack of stability where you want it.
Do This Instead (Seriously, I’m Not Kidding)
This mid-back release from the people over at AcuMobility.com is a game-changer.
The idea is to train STABILITY (by paying diligent attention to engaging and maintaining core activation) while also working on the areas we actually want to mobilize.
This drill is a catch-all for pretty much everyone: male, female, young, old, likes to deadlifts, hates it, office worker, Klingon….seriously, everyone.
It works – albeit for different reasons – whether you’re a computer guy with Quasimodo posture or someone who’s more athletic and exhibits more of a “flat” t-spine.
Computer Guy = the added extension is postural gold.
Opposite of Computer Guy = these people tend to be “stuck” in extension due to over-active erectors, rhomboids, etc from lifting heavy things repeatedly. Also, much like “computer guy” most people here will exhibit a weak or unstable core, which, for many, may be the culprit for why their mobility is poor to begin with.
The lack of base of support in the lumbo-pelvic region will have negative ramifications in terms of ideal positioning up and down the kinetic chain, and one’s ability to produce and transfer force.
When we dial down tonicity in the mid-back, we’re able to exhibit better positions (rectus abdominus less lengthened and rib flair less prevalent) and we’re then able to express our actual badassery.
I really love the content and material AcuMobility has been putting out over the past year. You can watch ALL their videos for free on their site HERE.
It’s awesome stuff.
Also, because I’m cool, you can get 10% off any AcuMobility orders by using the code “gentilcore” (no quotations needed) at checkout HERE.
2. Side Lying Windmill
It…..just…..feels…..so…..good.
Lots of cool things happening here: T-spine extension & rotation, in addition to a nice pec stretch (which is often overactive in many people).
A key point, however, is to make sure you’re not just flailing your arm and making it a shoulder circle thingamabobber exercise.
The motion should come for the scapulae (shoulder blade) itself, so don’t force ROM you don’t have. It’s okay if you’re unable to get close to the floor.2
The more you perform this exercise the better you’ll get
Also:
1. Place a foam roller underneath the top knee (at 90 degrees) so you lock the lumbar spine in place and don’t default into lumbar rotation.
2. Squeeze the glute of the leg that’s straight.
An exercise sibling – if you will – of the side-lying windmill is a variation I learned from Dr. John Rusin:
Side Lying Open Book
3. Quadruped Reach Through and Extension
I like this drill for a lot of people, but I really like it for rotational athletes (especially pitchers as it’s important for them to be able to follow-through and “access” flexion on their throwing side).
A key aspect of this drill is to sit back onto the calves/ankles (if your mobility allows and it doesn’t bother your knees) and to lock the lumbar spine in place and take it out of the equation.
From there it’s pretty self-explanatory:
1. Slide hand underneath and reach through as you exhale your air.
2. Reverse the action and extend back.
3. I tend to default to more of a “rib-roll” action as I feel it’s allows for less cheating and compensation.
Give these bad-boys a try and let me know what you think. Or, if not, I guess I’ll GFM….;o)
Today’s guest post comes from regular contributor, Justin Kompf. It’s a personal story, but a story many of you reading will either appreciate or commiserate with.
If You Want to Improve, You’re Going to Have to Deal With Some Shit
There was once a young man who was enrolled at West Point; he found himself absolutely miserable at the academy. Luckily, at the time his mother was friends with a smart dude. This smart dude happened to be the 16th president of the United States. He wrote the cadet and said:
“Allow me to assure you it is a perfect certainty that you will, very soon, feel better-quite happy- if you only stick to the resolution you have taken to procure a military education. I am older than you, have felt badly myself, and know, what I tell you is true. Adhere to your purpose and you will soon feel as well as you ever did.
On the contrary, if you falter, and give up, you will lose the power of keeping any resolution, and will regret it all your life”
I highly doubt Abraham Lincoln would have thought those particular words he wrote to the West Point cadet would have an impact on a young man trying to figure his life out over 100 years later. How could he know that those words were exactly what I needed to hear at the time?
In the Summer of 2016, I was in a predicament; for a while, I had intended to apply to doctoral programs to study health behavior after completing my Master’s degree. But when push came to shove, I got scared. Irrational thoughts flooded my mind.
“My life won’t start until I’m done, and I’ll be 31”
“I’ll be so far behind everyone else”
“What if I find out I don’t want to teach and do research when I’m done?”
A PhD program would involve me devoting four more years of my life to school when all I really wanted to do was get my life going.
So, I panicked.
I found myself exploring different career paths.
I would drive down to a health and fitness center in Ithaca to talk about becoming a dietician. I drove to Syracuse to talk to my Aunt about nursing. I called my cousin in California to talk about her job as a physician’s assistant. I had meetings with Cortland faculty members to get information on how to get into PA school. Then I was calling friends who were physical therapist to talk about their jobs. PT sounded right for me; I started observing a physical therapist in town and began the application process to physical therapy school. These all seemed like safe, high paying jobs, with clear career trajectories.
Every time I thought of a new career path I diverted myself from the fear of four more years of school and an uncertain career future. There was always an instant sensation of relief from that fear.
But then a few things gave me a sense of insight.
Aside from reading sage advice from historical figures I was also exercising my ass off.
One night I was trail running to clear my head. It got dark really quick and rain started to come down, an appropriate metaphor for how I felt at the time. It was hard to see any more than a few feet in front of me. But somewhere towards the end of my run I was hit with some clarity.
None of those career paths I was looking into would give me the voice I wanted to make a positive impact on the world. If I didn’t have my voice and pursued a career I wasn’t passionate about just to be safe, I would be miserable.
And rather than the temporary misery I was feeling now, I knew the misery of not pursuing my passion would be permanent.
Fear is just an emotional construct, something that can’t really hurt you. I knew I couldn’t control that I felt it, but it was my responsibility as to whether or not it controlled my actions.
I knew that if I didn’t adhere to my purpose I would regret it the rest of my life. All those other careers wouldn’t fulfill the passion I had.
Winston Churchill once said “to change is to improve, to perfect is to change often”
What he didn’t say is that change is a scary and uncomfortable process. My modern interpretation of that quote would be:
“If you want to improve, you’re going to have to deal with some shit”
When faced with the decision of what shit sandwich I wanted to eat, I knew I could either (A) take the leap and accept fear and discomfort, or (B) live with regret but have comfort, I chose to accept the fear.
I applied to PhD programs, was accepted, and am heading to the University of Massachusetts Boston in the Summer to their Exercise and Health Sciences Program.
Whether on social media, or in real life, when people announce an accomplishment, others might look on in awe and wonder how they got to where they are now.
Well, more than likely, the answer is that they dealt with some shit.
They worked hard, stepped out of their comfort zone and got comfortable feeling uncomfortable. For me it was an eight-month process of dealing with uncertainty and fear. It was also putting in years of extra work to be a good candidate for a program like this.
In the end I wrote this because, a simple, “hey I’m going back to school” Facebook update didn’t seem justifiable and I think my experience can help people. Taking a leap is scary but I am looking forward to the next chapter in my life.
Every dude who lifts weights wants an impressive, well-defined chest.4
For men I think it’s pretty much engrained in our genetic code to A) miss the toilet seat when peeing and B) to want to train our chest whenever possible. In the most primal sense possible, we could make the case that a muscular looking chest is our version of a peacock spreading his feathers.
It’s a sign of masculinity, bravado, (perceived) sexual prowess, and encourages the ability to do this in public whenever the occasion arises…which, is all the time:
Throughout my lifting career I’ve always placed a premium on training my chest and it should also come as no surprise that 97% of the guys I’ve coached throughout the years have prioritized the same.
We’ve been programmed to think that barbell variations are the best way to build an impressive chest. And although I’d be remiss not to note that many guys with big bench press numbers do, in fact, have enviable pecs, I’d note there are far more guys with average (if not laughable, by powerlifting standards) bench press numbers who would make He-Man swoon with their chest development.
Having a 300 lb bench press – while baller and worthy of a fist-bump – isn’t a requirement for building respectable pecs.
Again, to reiterate, this is not to downplay the bench press.
Hoisting some heavy-ass weight off your chest, repeatedly, is never a bad approach. But if we take a look at the actual anatomy of the Pectoralis major muscle and it’s function(s) we can note why, from a developmental standpoint, dumbbells are almost always a better option.
Pectoralis major
Actions:
1. Flexion of humerus.
2. Adduction of humerus.
3. Medial rotation of humerus.
4. Cutting of diamonds (when maximal pecification is achieved).
NOTE: We could, also, divide the Pectoralis major into two separate “areas.” The sternal head, mostly responsible for humeral extension, as well as adduction, and the clavicular head which is mostly responsible for humeral flexion.
Barbell variations limit things because they don’t allow for any humeral adduction. This is why, if pec development is the goal, dumbbell variations are a better play because THEY ALLOW MORE ADDUCTION, GOSH! How many times do I have to tell you.
Regular, plain ol’ DB Bench Presses are fine and will get the job done. However, what kind of post would this be if all I did was say “go do some DB Bench Presses.”
Lame. That’s what.
So, here are some of my (other) favorite dumbbell variations that are (hopefully) new to most of you reading.
1. DB Press – Accentuated Eccentric
Nothing too revolutionary here. All I’m doing in this video is accentuating the lowering (eccentric) portion to help attenuate more muscle fiber damage and subsequent muscle growth.5
I like to keep people in the 3-5s range as far as the lowering portion is concerned and aim for 8-12 repetitions. A sneaky trick I’ll often implement is a MAX set on the last set. So it may look something like this:
Set #1 = 10 reps
Set #2 = 8 reps
Set #3 = MAX reps
But you can always use straight weight or a pyramid scheme or whatever. It’s all good.
2. DB 1-Arm (Offset) Press
This is a nice way to address any strength imbalances between one side and the other. Too, it adds an intense core-stability (rotary stability) component as well, as you have to fire all you have as to not fall off the bench.
3. DB Alternating Press
This is a classic variation I always revert back to. I like this one as it kinda-sorta emulates a 1-arm press. Plus, it requires a fair amount of scapular stability on the straight-arm side as you perform the set.
4. DB Elevator Press
This is a play on something Ben Bruno discussed with Goblet Squats not too long ago. Here, the idea is to lower the DB 1/4 of the way, then back up, then lower 1/2 down, then back up, then lower all the way down, then back up again.
That’s one rep.
It sucks, but in a “holy shit, my pecs are so juicy right now kind of way.”
I’ll often shoot for 6-10 repetitions.
5. DB “Reverse Batwing” Press
This variation is the counterpoint to Dan John’s Batwing Row exercise. Here, you’ll hold one DB a few inches above the chest as you perform all your repetitions on the other side.
Switch, and repeat on the opposite side.
Ouch.
6. DB Squeeze Press
This is probably my favorite DB exercise to hammer the pecs. Here you promote both actions of the pecs into one hybrid exercise.
The idea here is to squeeze the DBs together as you press up and down.
The idea here is to, again, increase time under tension (TUT) in an effort to increase metabolic demand and muscular damage.
Start with a 10s isometric hold at top. Another 5s hold half-way down. And then another 5s hold a few inches above the chest. Then perform 8-10 repetitions.
If you really want to hate life, after you perform your reps, repeat the three separate iso-holds again on your last set.
8. DB Floor Flye – Hollow Position
This isn’t a press, but it’s still a very effective exercise to build the pectorals since it’s 100% adduction. I got this idea from strength coach Joel Seedman as it’s also a nice variation that hammers the core too.
Moreover, since it’s performed on the floor it can be considered a more “shoulder friendly” flye variation since it limits the ROM and keeps trainees out of the “danger zone.”
For the past, well, I don’t know how long I’ve posted my “Stuff to Read While You’re Pretending to Work” post every Friday.
This past Friday I did not post it. As a result the internet shut down.6
Okay, it didn’t…but it did feel weird not to post it. And while I’d like to sit here and say it was because of something cool like, say, I had a man-date with The Rock or I was fighting crime, the truth of the matter is, with my schedule being switched around with an infant in tow, it makes it easier to post at the start of the week rather than the end.
You didn’t really care? Oh, okay then….lets get right to it.
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.
A make zero effort to hide my fandom of Jen Sinkler. I think she’s one of the kindest and most authentic human beings I know.
I also think she one helluva a coach and someone who’s a Jedi master at producing and curating quality fitness content. A few months she and Kourtney Thomas (another fantastic coach) released The Bigness Project.
If the title doesn’t give it away it’s alllllll about getting big or diesel or jacked (or whatever your adjective of choice is), and it’s directed towards women. Namely, it’s to prove a point: that women can and should train to add muscle (and not be afraid or timid to do so).
It’s an amazing 14-week program designed for women, by women and also includes a mindset component and thorough exercise glossary.
You need to act quick, though, because it’s being pulled from the virtual shelves by the end of this week. If you want to participate and get the Bigness, you have to go HERE by Friday.
If you’re a strength athlete, physique competitor, or just someone who likes to look like a brick shit house (or help people look that way) this will be right up your alley.
Every month, they sift through 50+ journals and 1,000+ studies to handpick the cutting-edge research that’s most relevant for building muscle, gaining strength, and getting leaner.
Pretty much everyone who reads this site – except my mom – should be down with that.
If you want to stay on top of the research but, like me, hate reading research (nor have 40+ hours per month to dedicate to it) then this is a no-brainer.
Subscriptions can be monthly, yearly, or, for the all-out ballers out there, lifetime. This week only MASS is being offered at 20% OFF the regular price.
Having the ability to regress or progress an exercise based on the needs and ability level of an athlete/client is a skill that any fitness professional should strive to have.
This is never more apparent than when coaching the squat.
The phrase “it’s not so much about contraindicated exercises as it is about contraindicated lifters” never sings to high than in this article.
This is a newly minted website by two (more) coaches I respect a ton…Lori Lindsey and Amanda Wheeler.
It’s a site dedicated to former athletes and women and strives to articulate a message that goes against the status quo directed towards much of female fitness.
I encourage you to check it out.
Social Media Shenanigans
Twitter
“I don’t want to get too bulky,” says the person who will never work hard enough for that to happen in the first place. Relax.
Greg Nuckols was nice enough to stop by and talk shop about MASS – Monthly Application in Strength Sport – his new monthly resource that just became available today.
An athlete or coach who knows and truly understands the latest research has a huge advantage over his or her’s competitors. MASS is a shortcut that earmarks all the greatest and most recent research and is curated by some of the most respected coaches out there – Greg, Eric Helms, and Mike Zourdos.
TG:Who’s geekier: you, Eric (Helms), Mike (Zourdos), or Gilbert and Lewis from “Revenge of the Nerds?”
GN: I’d say they’re geekier, but we’re nerdier. It’s an important distinction. Basically, nerds are geeks who are actually really good at whatever they nerd/geek out about. We kick more ass than they do.
TG: What was the impetus behind starting MASS? Also, what do you feel separates it from other research reviews out there?
GN: It was the logical solution to a set of problems we saw:
#1 – Most people are still quite uninformed about the science behind hypertrophy, strength development, and body composition. We’d never argue that science is inherently better than in-the-trenches experience, but we think science and experience work together much better than having either in isolation.
#2 – A lot of people who try to communicate science to the masses do so poorly. This can take several forms.
A lot of people just read the abstract, which is generally incomplete or misleading.
Some people read the full text, but can’t digest studies well enough to spot some of their bigger (and more important) details – stuff like methodology, the tools used to take measurements, or the statistical analysis can dramatically alter what you can take away from a study, but those things are often glossed over.
Finally, there’s the issue of contextualization and communication. Simply understanding a study doesn’t guarantee that you’ll be able to get the results and practical takeaways across to the reader, and it doesn’t guarantee that you’ll know how the findings can fit into day-to-day practice if you don’t actually have any coaching experience.
#3 – Trying to keep up with the research on your own can be absolutely overwhelming.
There are at least 50-60 journals that publish research that’s relevant to us at least semi-frequently, and they churn out 1000+ articles per month. Going through all those journals, picking out the relevant studies, and reading all of them takes me (conservatively) 40-50 hours per month.
Note From TG: The only way you’d get me to spend 40-50 hours per month reading research is this:
After that whole process, there are generally fewer than 10 new studies that materially affect day-to-day practice for strength and physique athletes/coaches, but it takes a ton of back-end work to track them all down.
Once those pieces came together, starting MASS (Monthly Applications in Strength Sport) was a no-brainer. It gets science out to the masses in a clear, understandable format, and it saves people massive amounts of time and money (journal access isn’t cheap, after all).
We’re different from other research reviews in two major ways: scope and presentation.
Scope is probably the most important distinction. MASS focuses solely on science that’s relevant to strength and physique athletes. It’s not for people focused on general health. It’s not for S&C coaches or team sport athletes. It’s not for rehab professionals.
If your primary goal is to pick up heavy things, get jacked, or improve your body composition (or you train people with those goals), MASS is for you.
Since we have such a relatively narrow focus, we do the best job providing information that’s highly useful and relevant for that population.
With regards to presentation, we have a mix of written and video content, depending on what a given research topic best lends itself to, whereas the other reviews I’m aware of are solely written. We also have mobile-friendly versions of all of our articles, which is helpful for people trying to read MASS on the go with their mobile device.
TG: How much of a balancing act is there between being an “evidence-based coach” and respecting research and anecdotal experience? Is there a balancing act? In other words: Is there a percentage breakdown between how much we should base our training/program design/methodologies off research and how much of it comes from “feel” and anecdotal shenanigans?
GN: There’ll always be a mix.
Scientific research is the best tool we have to tell us what works better or worse on average for a given population, and it’s also the only tool we have for discovering the physiological underpinnings of training practice (not just “what” works, but “why” it works).
With that in mind, science helps give you a fantastic starting point for your own training or coaching, and it helps you avoid a lot of nonsense fads because understanding physiology helps tune your bullshit detector.
After you use the research findings as a starting point, you always need to do some self-experimentation and troubleshooting to optimize your approach for yourself or your clients, because what works best on average may not be what works best for each individual.
Understanding the basic physiology helps guide that troubleshooting as well, though, by helping you understand what tweaks are more or less likely to be helpful.
TG:What are you favorite, most referenced, or “go to”strength & conditioning studies of all time?
There are too many to list! Here are a few I find myself referring to a lot, though:
MASS Spread: I.e., what an issue looks like on the inside.
TG: Any studies you feel people use or gravitate towards that are complete BS or bunk?
GN: There’s a decent amount of supplement research I’m pretty distrustful of.
When a supplement is independently tested in a bunch of different labs and shows pretty “meh” results, and then it’s tested in a study funded by the patent holder and it suddenly looks like a legal replacement to steroids…I get skeptical.
TG:Okay, short and sweet: why should people consider MASS. How will it help them?
GN: If you’re already sold on the value of keeping up with scientific research, MASS will save you a massive amount of time and dig into the research that’s relevant to you in a lot more depth than you’ll find elsewhere.
Since all three of us are athletes and coaches as well, we know what sort of information you’re looking for, and what will directly improve your results or the results of your clients.
I gotta be honest: Greg sent me the first copy of MASS a few weeks ago and it’s really, really, really good.
I hate reading research.
I’d rather do any of the following than peruse PubMed on a Friday night:
Light my face on fire.
Go to a One Direction concert.
Talk about my feelings.
Greg, Eric, and Mike have done the industry a solid by putting together this amazing resource that will not only help you stay sharp and on top of the most recent research…..
……but you’ll save a TON of time to boot.
The initial launch of MASS starts today (5/1) and runs through this Friday. Here are the introductory prices:
$25/month for monthly
$249/year for yearly
$799/lifetime (one-time purchase)
These prices will go up 20% after this week. It’s a steal for the amount of information you’re getting.
