Before I get to the real reason you clicked on today’s post, I have two tidbits of exciting news.
1. It’s been announced that (director) Paul Greengrass and (star) Matt Damon are going to be making another Jason Bourne movie, slated for release sometime in 2016. So, ladies, you can have the limelight and enjoy your 50 Shades of of Grey movies….for now. But soon Bourne is coming to kick some sadomasochistic movie going ass!
2. It’s official: the flights are booked, Lisa and I are going to Australia!!!!
I’ve alluded to this trip sporadically the past few months, and final details are still a few days away, but here’s what I can tell you:
Tw0-Day Because Heavy Things Won’t Lift Themselves Workshop in Ballina, NSW located at Raw Fitness and Sports Training, March 7-8.
One-Day Because Heavy Things Won’t Lift Themselves Workshop in Sydney on Friday, March 13…location still to be determined.
I’ll be sure to let everyone know – soon! – all the nitty gritty details (costs, itinerary, final locations, whether or not I’ll try some kangaroo?) within the next week.
Barbell Bent Over Row Tutorial
I’m a huge fan of the barbell bent over row. Not only for the obvious reason(s) – it helps build a yoked up upper back! – but also because as an accessory movement I feel it’s a superb movement which compliments the deadlift.
You see, I think a lot of trainees have it wrong when it comes to their accessory movements.
Many (not all) kind of haphazardly toss some random exercises into their program because they’re hard or because they make them hate life. Which is fine! I like to see people working hard in the gym.
For me, however, the accessory movements you place into a program should serve a deeper purpose. For instance I’m a strength guy. And as such I place a premium on movements like the squat, bench press, and deadlift. You know, movements that get people strong.
Accessory movements, then, shouldn’t be placed into a program just cause. If that’s the case why not place a bunch of names of exercises onto a dart board and leave your programming to chance?
Instead accessory movements should address some form of technique flaw or weakness you have with one of the major lifts. That’s training with purpose!
Today I’d like to share some insights on the bent over barbell row. In the video below I’ll discuss some of the major reasons why I like this exercise as well as delve into more of the nuances of how to perform it correctly.
Look for the video-bomb by Effie the dog towards the tail-end. I was scared things were going to turn into a some sort of viral video”dog gets killed because strength coach drops weights on it” scenario.
Note from TG: Today’s guest post comes courtesy of Cincinnati based personal trainer, Collin Messer. It’s on the back bend…which, admittedly, is a topic I never would have considered putting up on this site 3-5 years ago.
I mean, if the topic didn’t revolve around deadlifts, deadlift variations, deadlift technique, or how to marry deadlifts it probably wasn’t going up on my site.
And now what? Have I gone soft posting things with a, GASP, yoga connotation!?!?!?!
To speak candidly, we as a society move like utter crap. With regards to the spine I know some trainers and coaches who avoid any spinal motion like the plague, and to be honest: their clients and athletes aren’t any better for it.
As with anything, what works and what’s a good fit for any one individual depends. For instance, the back bend probably isn’t something I’d use for the bulk of athletes I work with on a day-to-day basis who already live in extension; but I can see how it would be advantageous for the computer guy or office worker who sits in flexion all day.
[Of course, it’s hard to use a blanket statement like that. It’s ALWAYS going to be imperative to take someone through an assessment to figure out what would be an appropriate fit for them and their need and goals.]
Besides, it’s kind of hard to argue with guys like Max Shank, author of Ultimate Athleticism, who’s a proponent of lifting heavy things and yoga and gymnastics and other funky stuff. The man is a beast! And you should check out his book….;o)
Anyways I felt this was an interesting topic and something that would serve as a nice change of pace. Enjoy!
I’m not a big yoga practitioner, but if there is one exercise that I would steal from a yoga class, it’s the back bend. The back bend, or back bridge, is an impressive feat of both strength and mobility. It’s definitely not an exercise you’d see at your everyday gym, but that doesn’t mean it won’t give you an excellent training effect.
There are many benefits to being able to perform a back bend but I’ll highlight three here:
Increased Shoulder Stability/Strength
Similar to a handstand, when you’re in a back bend the majority of your body weight is placed on your shoulders. It takes a lot of effort to fully or even partially support yourself on your hands. The back bend also forces your shoulders into a full range of motion (ROM) overhead.
The combination of full ROM and loading in an unfamiliar pattern creates a big catalyst for building strength and stability. Also, if you are able to do a full back bend then you can incorporate bridge push ups and rotations for even greater strength.
Increased Mobility in the Wrists, Shoulders, Back, and Hips
Nearly everyone can do a standing toe touch to some degree. Clients never have a problem demonstrating spinal flexion. It’s when I ask them to move things the other way and go into spinal extension that things start to look ugly.
Note from TG:this, of course, is contingent on the population of clients you deal with. As I stated above the bulk of athletes I work with – baseball players – LIVE in extension, and often have extension-based back issues (Spondy, end-plate/pars fractures, etc). So for me, I have to be very careful and selective with what drills I place into their programs so that I don’t “feed the dysfunction.” Back bend drills probably wouldn’t be a good fit for them, but fine for others (like the computer guy who sits all day at work). As with anything in this industry, it depends.
The back bend is one exercise that puts the entire spine into extension. It effectively opens up the anterior chain, which can get glued down from too much sitting or bad posture. Your hips will love their newfound range of motion once you loosen up those hip flexors and anterior core muscles.
In addition to increased back and hip mobility, you’ll find an increase in wrist and shoulder mobility too.
As I previously mentioned, the advanced version of the back bend puts your shoulders into a full range of motion overhead. Better shoulder flexion and increased thoracic extension is really going have a lot of carry over into some of your main barbell lifts such as the front squat or overhead press.
Your wrists will also gain some new mobility, but fear not if it is a little too much pressure at first. One work around is to rotate your hands outward so your fingers are pointing away from your head.
It Looks Cool and Might Give You Both Gym Cred and Yoga Cred
Let’s just throw it out there, not everyone can do a back bend. So when you walk into a gym deadlift 4 plates and then drop into a full bridge, you’ll be commanding the respect of both powerlifters and yogis alike.
Warming Up
A word of caution here. The back bend isn’t for everyone. If you don’t have a healthy low back and shoulders then this would be an exercise to skip. No use aggravating or re-injuring yourself just to try a new move.
With that said, if your back and shoulders are healthy, then by all means give it a shot!
Start with some general movement just to get things loosened and warmed up. From there we’ll do some more specific warm ups for the hips and and shoulders. For the hips, I love this flow based warm up that Tony posted not too long ago.
For the shoulders you just want to make sure that you get them warmed up, moved through a full range of motion, and ready to receive load. It doesn’t need to be too complicated, this circuit should work well:
Shoulder Circles x6 each direction
Scapular Wall Slides x6
Yoga Push Ups x6
Band Pull Aparts x6
Repeat 3 times through
You should be good to go now.
If you’re able to perform the advanced version of the back bend then this is the place I would work in some of the easier variations to warm the specific movement up. If you’re still on a beginner or intermediate version then just start there.
The Back Bend Progressions
Beginner Variations
The two beginner back bend variations are the glute bridge and the table top bridge. The glute bridge will be the easiest since you don’t need to use your arms to support yourself. Once you’re comfortable with the hip extension demonstrated in the glute bridge then move on to the table top bridge. That’s where you’ll start supporting yourself with your arms.
Intermediate Variations
The two intermediate variations are the supported neck bridge and the low bridge.
With the supported neck bridge, the goal is to keep as much weight as possible on your hands so they get used to the load. You’re just keeping your head in contact with the ground to make it a little easier.
The low bridge will place more weight on your arms but you’ll need less hip and back mobility to pull it off. To summarize, if your shoulders are weak then choose the supported neck bridge, and if you’re missing hips/back mobility then start with the low bridge.
Advanced Variations
Congratulations grasshopper, you’re now ready for the full back bend. If you’re comfortable in the low bridge then it’s as simple as pushing up a little higher. Try to keep your weight evenly distributed between your feet and your hands.
Once you have the full variation down you can incorporate it into your training in a few different ways.
First, I would do isometrics, holding the back bend at the top position for 20-60 seconds. You can also do back bend pushups. This is simply pressing up to the top then lowering back down to the ground. Try to be controlled here and don’t collapse.
After a while, you’ll have the strength and mobility of a “Supple Leopard” and you can do my favorite, rotations into a high bridge.
For these, start in a squat and place your hand as far back as you can reach without falling. As you rotate back your hand will spin on the ground. Once you’re halfway through put your other hand down to balance and rotate out through the other side. It will take some practice to get the necessary “feel” for the exercise but hang in there.
There you have it, start practicing and enjoy the benefit of your hips, low back, and shoulders all getting stronger and more mobile. Oh, and don’t be surprised if you do a high rep set of back bend pushups or rotations and start breathing like you just sprinted a hill.
About the Author
Collin Messer is a Personal Trainer at MesserFit Strength and Conditioning in Lebanon, OH. He primarily works with younger athletes and weekend warriors. When he’s not crushing deadlifts or back bends he’s writing at CollinMesser.com about all things life and fitness.
Welcome to the first Miscellaneous Miscellany Post of 2015! Fresh off an impressive Pats win last night no less!
So, what’s everyone’s prediction for the Super Bowl? I honestly have a hard time convincing myself to pick one team over the other. I tend to ride on the same fence as my favorite sports talk guy, Colin Cowherd, in that both teams have a star quarterback (Pats = Tom Brady, Seahawks = Russell Wilson), both have a solid offensive line (particularly left tackle), and both have an A+ head coach (Bellichick and Carroll, respectively).
It’s just really, really hard to pick one.
Okay you’re right. It’s not that hard: Pats 54-3.
1. So yesterday Lisa and I were walking around town doing a little of this and a little bit of that1 when something unexpected happened.
Most of you will recall my trip to London last September, when I travelled across the pond for one of mine and Dean Somerset’s workshops. While the main reason for going was to spend two days at The Third Space in Soho speaking to 25-30 trainers and coaches, I also had ample time to play tourist and had the opportunity to walk around the city and take in the sights and sounds.
It was spectacular. I fell in love with London – everything from the people, the Underground2, the food, the culture, and just how chill everyone is over there was enchanting.
One of the subtler highlights of my trip over there was experiencing Caffe Nero.
A popular, family owned, European (Italian) coffee shop, Caffe Nero has something like 600+ locations throughout Europe; and they’re everywhere in London.
There was one directly across the street from the venue where Dean and I were presenting (as well as near where our hotel was located in Euston Square), and after having one of their chai tea lattes I was hooked.
The quality just seemed better compared to similar establishments3, and this doesn’t speak to the overall vibe and ambiance inside…..hard to describe, but “boner inducing” is about the best I can do.
Anyways, Lisa and I were walking around Downtown Crossing in Boston yesterday when low and behold we passed a freakin Caffe Nero!!!
Picture inside of Downtown Crossing location.
Little did I know that this location was the FIRST location in the entire US!! And the manager/owner mentioned to us that a handful more are slated to open around the city in 2015.
I had been bragging to Lisa about this place since my London trip, so I was excited to see what she thought.
She ordered her standard espresso and LOVED it. “This is coffee!” were her exact words.
I have to assume with several locations coming to Boston, that Caffe Nero has plans to open in other large cities in the near future. So keep your eyes peeled. You won’t be disappointed.
For the past year or so I’ve been running a group called the Tony Gentilcore Premium Workout Group.
It’s an online training program hosted by WeightTraining.com where I write monthly “canned” (non-individualized) programming for anyone to follow for a bargain price. Yes, I’m a guy who feels that IN-PERSON coaching is the way to go. But given not everyone has access to quality coaching in the first place, this group is a nice alternative.
In 2014 I focused on providing a variety of training blocks: strength block, fat-loss block, and a hybrid hypertrophy block (which are all still available if you choose to do them), but with 2015 kicking into high-gear I decided to revamp my approach.
Not everyone wants to focus on strength or fat-loss or muscle growth, and I certainly can’t cater to everyone and make everyone happy.
Still I know how to write effective, efficient, quality programming that will help (most) people get stronger, move better, address nagging injuries, and make people of the opposite sex (or same sex!) want to hang out with you. Rather than write specific blocks of training, in 2015 I’m just keeping things simple.
Don’t confuse simple with not effective
Simple is what most people need BTW.
The first month of programming for 2015 went live yesterday, aptly titled Tony Gentilcore Premium Workout Group – January 2015.
If you find yourself in a training rut or in limbo as far as succumbing to analysis by paralysis when writing your own programs, this group may be a perfect fit.
3. For those people who are looking for something more dialed in, specifically to the tune of improving your squat, bench press, and deadlift, my good friend Jordan Syatt released his Raw Strength for Powerlifting manual today.
If you’re a competitive powerlifter or someone who’s toying with the idea of entering a meet down the road, this manual will undoubtedly help.
Jordan, on top of being one of the most genuine fitness professionals I have ever met, is one strong mofo….to the tune of a (close to) 4x bodyweight deadlift! So, in a word, he knows what he’s talking about when it comes to getting people strong.
Full Disclosure: I am not receiving any affiliate kick-backs by recommending this manual. I just think it’s a solid resource that can (and will) help a lot of people.
4. In addition to the Caffe Nero experience, Lisa and I also went to the movies yesterday to check out American Sniper.
In lieu of “douchehole of the moment” Michael Moore’s commentary on the movie yesterday, where he basically referred to Chris Kyle as a “coward” (I don’t mind that he didn’t like the movie – to each his own – I just felt it was a bad take done in poor taste on Moore’s part to use the term coward), I couldn’t have disagreed more.
I’m not calling a Kyle a saint by any stretch (I know he had a few libel suits in the past held against him, and I also know some elements of his book have been called to question), but I find it hard to call any person who risks his 0r her’s own life to defend our country a coward. Furthermore, I’d have to assume it’s the last adjective the hundreds (if not thousands) of soldiers Kyle helped protect and save would use to describe his actions (regardless of how Hollywoodized the movie made them seem).
I loved this movie. I wouldn’t rank it right on par with The Hurt Locker or Zero Dark Thirty as far as best (recent) war movies made, but it’s not too far off.
American Sniper isn’t just a war movie. If anything it’s more about the psychological and after effects that war has on soldiers. To his credit – and my fiance would know more about this than myself since she’s a psychologist – Bradley Cooper (who portrays Kyle in the movie) did an amazing job showing how one almost has to “shut down” and remain closed off in order to perform their job – to the detriment of their relationships with loved ones.
Pacing, acting, cinematography, dialogue, directing, everything was superb. I give it a solid B.
5. I made it a personal goal of mine to step up my continuing education game in 2015. I was able to attend a few workshops and seminars last year, but not as many as I would have liked.
I’ve already got a sick line-up slated for the early part of this year:
To start, Greg Robins is putting on his Optimizing the “Big 3” Seminar again this March at Cressey Sports Performance.
I attended last year (and helped out with coaching), and I plan on attending again this year. Greg is a FANTASTIC coach who has a lot of knowledge with regards to coaching and getting results. If you’re looking to spend an afternoon going into more depth on squats, bench pressing, and deadlifts….this will be well worth it.
Second (and obviously not in chronological order) I’ll be heading to Burlington, MA the weekend of February 20th for both the FMS I and II certifications.
Brett Jones will be coaching/teaching that weekend and I can’t wait to watch him in action!
You can go HERE to check out other FMS venues/clinics.
And last, also in February, Chad Wesley Smith of Juggernaut Training, will be in Boston on Sunday the 8th to head his Powerlifting Clinic.
It’s a one-day seminar where he’ll discuss anything and everything related to technique on the big 3, programming, warm-ups, and even some insight on nutrition. Plus, he’s stronger than everyone else there so he’ll make all of us feel bad about ourselves….;o)
Like I said, I’ll be attending all three. Who’s coming with me!?!?!
And Not to Be Understated or Forgotten
We shouldn’t forget the great Martin Luther King Jr and everything he stood for. Probably even more so given the current commentary and state of affairs throughout the country.
Lets hope his leadership and message from back in the day permeates to today (and then some).
He bragged about not making his list a list of ten, and that nine was way cooler. Well, I beg to differ. Eight is what the cool kids are doing nowadays.
My list is a mish-mash of business books, personal development, as well as classic literature. I know many of my colleagues would agree when I say that some of the most successful people in the fitness industry (and I’d make the argument any industry) are those who are avid readers.
Not only are they avid readers, but they’re multifarious readers..ranging in tastes from the aforementioned personal development and classic literature to basic non-fiction and even comic books!
Furthermore, speaking personally (and as a self-described introvert) I oftentimes crave times when I can be alone within four walls, relax with a cup of tea with my cat, Dagny, nearby and read.
Really, I swear, I’m not 77 years old.
In addition, the more I read the more it helps me write. Profound, I know!
Every book I’ve read on the topic of writing has always highlighted the fact that if you’re going to be a remotely competent writer (much less one that has an audience)….it’s in your best interests to read, if for no other reason than to immerse yourself into someone else’s way of pacing, sentence structure, and flow.
And of course, good prose is just straight up sexy.
Having said all that, as Dean alluded to in his post, the books I’m recommending aren’t so much for their prowess in helping you figure out a way to work four hours a week while raking in a six-figure income, but more so for their commentary on experiences, values, organization, behavior, psychology, and how to fight crime with one hand tied behind your back.
Chip and Dan Heath have written a number of books I recommend to people – Switch and Made to Stick are other favorites – but Decisive, their most recent, tops my “Heath list.”
In a nutshell, as humans, outside of sticking our fingers into an electrical socket (read: don’t do it) we’re fairly biased and irrational when it comes to making decisions. We seek out information that supports us and downplay information that doesn’t.
This book is a wonderful and insightful look into what drives us to make the decisions we make.
A writer’s worst enemy is a cat who constantly walks across their keyboard procrastination. In this book, which you can read within 90 minutes, Mr. Pressfield discusses strategies on defeating procrastination and giving it a massive wedgie.
I’ve told this story before. Here’s the Cliff Notes version.
The year was 2003. My then girlfriend broke up with me and moved out. I was crushed and needed to find something to fill the time and to somehow block the incessant inner-dialogue, images and thoughts I was having of her banging other dudes with her new found singledome.
By happenstance I came across a list online titled The Modern Library List of Top 100 Novels and decided I was going to spend that summer reading as many books off that list as possible.
I started with Catcher in the Rye and didn’t look back until I crossed off 10-15 books in a matter of four months. For the record, I lasted seven pages through Ulysses before I wanted to toss my face against a cement wall.
The Grapes of Wrath was one of the first books I tackled off that list and has always resonated with me as one of the most powerful pieces of literature I’ve ever read. That ending still gives me goosebumps.
Just as much a book on life as it is improving your business savviness, this book was a game changer when I first read it a few years ago.
As a coach it only makes sense that I’m comfortable with anatomy, physiology, components of nutrition and how to work on someone’s technique with any particular exercise or movement.
What many trainers and coaches fail to understand, though, is that half the battle when trying to get someone to buy into (and thus changing) a habit is more psychological and trying to figure out what barriers – physical, mental, societal, socioeconomic, etc – prevent them from doing so in the first place.
I’ve mentioned this book several times throughout this blog in recent years, and it’s one of the best books I’ve read on the topic, ever.
Even if you don’t consider yourself an introvert (Newsflash: we’re all introverted/extroverted to some capacity), I’d still highly recommend reading this book. You undoubtedly have a friend, colleague, family member or significant other who’s more on the introvert side of the scale, and this book will, without question, help you better understand where they’re coming from and how you can better improve your relationship(s) with him or her.
I received the recommendation to read this book a few years back from Nate Green. And when Nate Green says to read a book, I’m going to listen.
Long story short: if the man is bringing you down and you’re sick and tired of being sick and tired of the predictable, oftentimes mundaneness of the 9-5 office job or being told that you have to do this and that you have to that….this book will open up your eyes.
This book is pretty much THE book on how to write, and write well. Whether you’re a fitness writer, someone who writes about sports, cooking, or, I don’t know, Space-Zombie historical fiction4, this book well give you the building blocks to not suck.
And even if you don’t see yourself as a “writer” per se, in this day and age where much of our communication is done through email, it’s still a valuable book to pick up so that you’re better able to articulate yourself. Believe me: nothing says “douche” more than writing a sentence that includes the phrase “UR” in it.
“Isn’t he that dude who owns a gym in NYC, who’s obsessed with, like, rainbows and unicorns and stuff?”
That was the question EC asked me a few summers ago when I had mentioned in passing that this guy named Mark Fisher was coming to CSP (along with his head trainer, Kyle Langworthy) for mine and Dean Somerset’s Excellent Workshop up in Boston.
At the time I had no idea who Mark Fisher or Mark Fisher Fitness was other than Eric’s comment.
Rainbows?
Unicorns?
What the what!?!?!? “Who is this guy?” I thought to myself. And, “what’s he all about?”
To be honest, at the time I didn’t care. He paid the registration fee, and giving credit where it’s due, no one is going to pay that much money and make the trek from NYC to Boston for a 2-day workshop who doesn’t give a shit and doesn’t want to learn. At the end of the day, that’s cool in my book.
Long story short: it was an awesome weekend. Mark (and Kyle) attended, and Mark was gracious enough to participate in a “Expert Panel” at the end of the weekend (which also featured Ben Bruno and Jim “Smitty” Smith of Diesel Strength fame) discussing business stuff and how important it is to build a sense of “community” amongst your gym members (or as he refers to them, ninjas) for long-term success.
Since then Mark (and many of his staff members) have grown to be good friends of mine. We’ve crossed paths numerous times attending various seminars and social gatherings, and have kept in touch via email. I remember not long ago Mark reached out asking if CSP had any current or past interns who’d be interested in employment at MFF and to ask if any would be a good fit (because lets be honest: it takes a certain individual to be comfortable enough to teach a group of people how to perform a kettlebell swing or proper hip hinge while simultaneously lip syncing to ABBA and trying not to make eye contact with occasional dildo hanging on the wall).
It’s an eclectic, unique, and fun atmosphere to say the least. But that shouldn’t deter people from thinking MFF is all glitter paint and party boas. It’s not.
In fact, when Mark and I were going back and forth on interns and employment he shot back this classic quote which I’ll never forget:
“Don’t get me wrong, if they’re a drag queen, that’s HUGELY helpful, but they need to be a drag queen who knows who Ed Coan is.”
Suffice it say I’m a huge fan. Mark and his staff are superb and it’s no surprise they’ve established themselves as one of the destination gyms to train at in a city that’s saturated with an infinite selection to choose from.
Stepping aside from the fitness side of things for a second, another reason why I admire Mark and the culture he’s constructed is that, as much as he’s a geek at improving someone’s scapular upward rotation or squat technique, he’s equally a champion at understanding that there’s a lot to life OUTSIDE of the gym.
Which was why I was more than excited to be invited onto the MFF Best Life Radio Podcast hosted by Mark Fisher Fitness co-founder, Brian Patrick Murphy.
Much like Mark, Brian exudes positive attitude. It’s very hard not to be talking with Brian and not feel his exuberance and zest for what life has to offer marinate into your own consciousness. It’s infectious and I dig it so much.
We chatted the other morning for a little more than an hour on everything from my career to being newly engaged to our affinity on walking around with our pants off. It was a really fun interview to do. So if you have some time to kill commuting to work, or if you’re at work and want to drown out your annoying cubicle mate give it a listen. I think you’ll enjoy it.
There are a lot of rules we have to follow. I’m all for following them, but sometimes it gets exhausting.
In elementary school (grades 1-5 here in the States), on top of learning our multiplication tables and how to write in cursive (maybe they don’t teach that anymore? I don’t know), we’re taught to raise our hands before speaking, refrain from eating paste, and to not run with scissors in our hands.
As we enter adolescence and into young adulthood, we’re taught to follow societal norms like respecting your elders, obeying speed limits, and to make sure that when our parents say 10PM is curfew that our rear ends are home at 9:59 PM.
And then as adults we’re expected to do things like pay our taxes, not kill people, and to wear pants out when we’re in public (<— which is bullshit).
To add more, all of this doesn’t take into account the stream of unspoken “rules” we’re supposed to follow. Much like it’s an unspoken rule to not bunt in the 8th inning when a pitcher is throwing a no-hitter, we’re equally encouraged in everyday life to avoid things like wearing white after Labor Day, that we have to invite our estranged Aunt Alice to our wedding even though we haven’t laid eyes on her since the Sega Genesis came out, and, well, I don’t care what anyone says: if a Junior Mint is dropped on the floor I’m still eating it.
5 second rule!!!
Taking this conversation to the health and fitness side of the fence, again, there are seemingly any number of “rules” people are supposed to follow.
Some have merit and can’t be disputed (you need progressive overload in order to get stronger); others are nothing more than hearsay and smoke and mirrors. I.e., gluten. Do we really need to be avoiding it? The minute few in the population who have Celiac Disease…absolutely! Or are you avoiding it because People Magazine told you to?
I’ve written in the past about my disdain for the words everybody, never, and always. I believe anyone – whether they’re a fitness professional or not – who uses those terms exclusively to defend their opinion on anything is an asshat. That’s about as eloquent as I’m going to get with defending that statement.
Just think about it:
– Does everybody need to avoid gluten? Riiiigggghhhhhtttt.
– Does it matter if someone always avoids spinal flexion? Seems a bit drastic, no?
I like to consider myself a middle-of-the-road kind of guy and more or less go out of my way not to be douchy with regards to being too controversial with my writing.
Mind you: I’m steadfast with much of the advice I give (I wouldn’t say if I didn’t believe in it):
– I believe most people should focus on compound movements. If more people squatted first in their workout, every workout5 they’d probably be pretty darn happy with how they look.
– I believe most people should stop overemphasizing steady state cardio as their main source of exercise; especially if their goal is fat loss.
– I believe the whole post-workout anabolic window conversation is overblown. Do yourself a favor and look up anything and everything written by Brad Schoenfeld on the topic. Total calories matters more than making sure you gulp down your protein shake within 17-seconds of finishing your last set.
– I believe cuing people to (0ver) arch and think “chest up” on their squats leads to more issues than it solves. Excessive extension (particularly in the t-spine) can result in increased spinal instability and lead to more compressive forces on the end plates and pars leading to an ouchie.
– I believe people need to chill the eff out about eating Paleo.
– And, I still believe Tracy Anderson is about as intelligent as a ham sandwich.
Thinking more globally, however, when it comes to someone’s fitness and what “rules” they should follow I always operate under the mindset that there are no rules.
Maybe I should clarify: there are no rules when it comes to goal setting.
What works for one person, may not work for the next. Even though I like to lift heavy things and think it’s sexy as hell to deadlift a metric shit ton of weight, that doesn’t mean someone I’m working with wants to do that (nor will it help them reach their goal).
There is no rule that everyone has to train for 1RM strength.
There is no rule that everyone has to do yoga to improve their flexibility.
You get the idea.
But when you set a goal and you start to make a plan to attack that goal…..there are definitely rules to follow.
Side Rant: Not coincidentally it pisses me off to no end whenever I hear or see a trainer or coach insist that all their clients train the exact same way they do.
Some (not all) bodybuilders tend to train their clients like bodybuilders. Because, you know, it only makes sense that your female client who’s 30 lbs overweight work on her bicep peak!
Some (not all) powerlifters tend to train their clients like powerlifters. Okay, cool. Fred from Accounting can’t perform a walking lunge without collapsing like a game of Jenga, but having him squat with chains looks super cool. YOLO.
My lovely fiance, Lisa, wrote a blog post on this site last week extolling the virtues of motivation and what, intrinsically and/or extrinsically, motivates people to train.
The message: just get your ass to the gym. Anything is better than nothing, and it doesn’t matter what “motivates” you.
I agree. But to tie this long-winded post together into one, cohesive, “rules to follow” knot, for those just starting their fitness journey in 2015 do me a favor:
1. If you’re a dude and can’t perform at least 5-10 clean, chest to bar chin-ups…you have no business performing an “arms day” at the gym.
Girls = 1.
Guys: if you can’t perform at least 5-10 clean, chest to bar chin-ups….you have no business doing an “arm day” at the gym. Girls = 1.
Your time could be better spent working on those compound movements mentioned above. Or juggling a bunch of chainsaws. You pick.
The reason why you don’t have “big arms” isn’t because you don’t perform enough arm work; it’s because you’re weak!
2. It’s been said that most people quit their resolutions within the first 2-3 weeks of resoluting them. This number may be even smaller for those who join a gym.
I think much of the reason(s) why most people fail to stick with their fitness resolutions in the long-term is because they’re too vague.
I’m sorry but saying nothing more than “I’m going to get fit” is like me staring my fiance straight in the eye and saying “I’m going to cook dinner tonight babe!”
[cue heel click]
We can offer ourselves all the inner congratulatory words we want, maybe even kiss a baby or two, but just because you bought a gym membership (and I made toast for dinner when Lisa was expecting something a little more non-bacheloresque) doesn’t mean much.
Listen, I’m not going to sit here and pamper you and say something like, “that’s so cute, you went to the gym twice last week! I’m so proud!!!”
Sure, it’s a step in the right direction and it should be commended, but I’m sorry snowflake, unless you’re more specific with your goals you’ll likely become one of those resolution dropper statistics. So do this….
SET PERFORMANCE BASED GOALS!!!!!
Ladies, knock it off with being so obsessed with the scale. It’s a number. That’s it. I’d be more inclined to think that if you tackled that 1-rep chin-up goal (or emphasized strength in general: squatting “x” weight for “x” reps, performing “x” number of push-ups), and put your heart and soul into hitting that number (and then some), you’d be surprised as to how much your body will change.
Scale be damned.
The amount of effort, work, and dedication it will take to get to that landmark will trump ANY pink-dumbbell workout you could follow. Want “tank-top shoulders?” Do actual work!
I could keep going, but I’ll stop here. Read: I’ve been sitting here in Panera for a while now typing away and now I’m hungry.
The point of this post wasn’t to downplay or belittle people’s goals. Who am I to say what your goal(s) should be? Rather, it was just to shed some light on expectation management. You can’t expect to make much progress in the gym if 1) you major in the minors and 2) don’t hold yourself to a higher standard and set the bar higher with regards to your actual goals.
Note from Tony:Every weekend Lisa and I make the trek into the city (Boston) to eat some fabulous food. We’re original and appropriately call this event “Date Night.”
[FYI: Lisa vetoed my idea to call it something with more bravado: I.e., “A Night of Libations, Eating Dead Animal Flesh, and Crushing Gluten.”
Yes, I understand gluten – and avoiding it at all costs – is the cool thing to do nowadays. And I equally understand that for some people (a minute few, mind you; namely those with Celiac Disease) need to be very careful with their dietary choices, especially with regards to gluten.
Outside of that, however, “gluten free” is nothing more than a fad, most have no idea what it even is (much less what it affects), and the only reason why they avoid it is because People Magazine told them to.
Anyways, we crush gluten….but that’s besides the point. We’re trying to keep it classy people!.
So, for now, Date Night Review is what we’re calling this series].
While the bulk of reviews will cover restaurants in Boston and the Metro-West area, because we both travel for work we’ll also be offering reviews on eateries all over the country and, fingers crossed, the world.
It’s NOT our objective to speak ill of any restaurant we visit. We’re not assholes. And besides, anywhere we eat is better than the grilled chicken and streamed broccoli we’d eat otherwise at home.
Instead, the goal is to just highlight our experiences at said establishments, maybe point fellow food lovers to kick-ass places to eat, and to eventually become food celebrities and eat for free.
Enjoy!
Steel & Rye, Milton, MA
After watching an episode of our beloved Top Chef (the current season, Season 12, was filmed here in Boston), I made a reservation for Tony and I at Steel & Rye in Milton, MA, which was featured on the show.
Little do we get into our car and drive to a restaurant outside of Boston for date night, but it was well worth it!
As city-dwellers, we are easily seduced by all things convenient and complimentary – Steel & Rye had us at “Complimentary Valet”!
With already-happy grins spread across our faces, we walked into the restaurant to find a large and open, yet warm and cozy vibe.
Beautifully designed, the space was once a garage for an ambulance company. The open kitchen is gorgeous and buzzing with activity, the bar is sprawling and busied with couples and small groups, and there are plenty of tables to accommodate a lively Saturday evening.
We loved our original place setting, with menu wrapped up in the napkin. We loved our mason jar with twinkling votive inside, and we (mostly I) loved our choice of flat or sparkling water, again complimentary.
I had my carafe of sparkling, Tony had his flat; we loved our waiter (I am so sorry I can’t remember his name! Eric? Derrick?).
Obviously, one must have some Rye when dining at Steel & Rye – or so I imagined.
Apparently the “Rye” in Steel and Rye has nothing to do with the libation and more to do with bread, but I went with it anyway and ordered the old fashioned (easy on the sugar). A delight! Here is a photo alongside my complimentary sparkling and bread.
The pickled veggies were fresh, crispy, and the perfect start. We then enjoyed lamb meatballs with harissa (my favorite of the evening) and an arugula salad with plenty of goat cheese.
For dinner, Tony ordered “The Burger”, bun-less, of course. I’m always skeptical of this order since we all know a growing boy will be hungry after eating a 4oz beef patty sitting atop mixed greens, but to each his own.
Tony ordered his meal sans the accompanying chips that usually come with, but out they came with the patty and salad anyway. For such a lovely restaurant with such lovely food, it seemed a little lacking to put potato chips on the plate, as opposed to a more substantial potato or veggie.
Note from TG:admittedly, it’s not like they piled my plate with Lays Potato Chips (or some other trans fat atrocity), and I could be making a false claim here by stating that they’re “home made (?),” but nevertheless chips aren’t my bag (<— LOL, pun intended) and it was a bit of a bummer I wasn’t given the “extra veggies” I asked for.
I had the salmon, which was perfectly cooked, but included slices of apples that didn’t seem to go with the rest of the dish. I just pushed them to the side.
The dish overall was very sweet – some kind of maple glaze which distracted from the salmon and made me want to stop eating before I was full. I will admit that I don’t like my food (or cocktails) sweet, so I imagine the glaze is a hit for the sweet-toothed masses that might shy away from the salmony taste of salmon.
Overall you ask? A-.
Ambiance: Awesome. Service: Stellar. Food: Fairly fantastic, with a little room for improvement.
If you are a city dweller and enjoy an occasional trek to suburbia but fear you may sacrifice the originality, quality, and ambiance of a south-end spot or a Back-Bay bistro, to Steel & Rye you must go!
We enjoyed it all very much and will definitely be back!
Note from TG:Today’s guest post comes courtesy of Cressey Sports Performance’s most recent hire, strength coach Tony Bonvechio. Otherwise known as “the other Tony.”
A former collegiate baseball player, current competitive powerlifter, amazing coach, and prolific writer himself (he holds a degree in Journalism and has had his work featured on sites like T-Nation and Stack), we’re very lucky to have had Tony join our staff.
Today he offers some insight on what it takes to become a better fitness writer (or writer in general). I know many people who read this site aspire to write to some capacity, and this post would be an excellent starting point in helping you develop your “voice.”
Enjoy!
Coaching is communication. If you’re not a good verbal communicator, you won’t be a good strength coach or personal trainer. As it turns out, written communication has become a vital skill in the fitness profession too. Writing articles, blogs and e-books enables coaches to reach thousands of people with their ideas and products.
Unfortunately, if you can’t write worth a lick, you’re missing out on a chance to spread your message.
Today, I’ll share some insight from the journalism industry that can help aspiring fitness writers craft better articles and build a bigger readership.
About the “Other” Tony
Long before I was a coach, I was a writer. I started writing for my local daily newspaper when I was 16 years old, covering high school sporting events. As I planned for college, I decided I wanted to major in journalism. I got mixed responses when I told people of my potential career path. I felt like David Spade on Saturday Night Live, getting lectured by Matt Foley for my utterly unheroic aspirations.
Long story short, I got my degree in journalism but fell in love with strength and conditioning in the process.
Between getting my Master’s degree in exercise science and eventually completing an internship at Cressey Sports Performance, I worked for three newspapers and three college media departments, including an Ivy League University. My professional writing experience helped me stay engaged with the fitness community while building my coaching skills.
Along the way, I’ve read lots of great writing by great coaches, and lots of not-so-great writing from great coaches whose ideas perhaps got overlooked because of a lack of writing chops. If you’re a repeat visitor to this site, it’s because Tony G consistently provides quality content and intriguing writing.
Note from TG:and because of my uncannily witty awesomeness, deadlifting tips, movie and book recommendations, and because favorite color is blue. But mostly for my uncannily witty awesomeness….;o)
In this post, I’ll share a few tactics that good writers use to keep readers coming back for more.
Write How You Talk
No one’s invented smell-o-vision for the internet yet, but you don’t need it to smell a bullshitter – especially when the topic is fitness.
The sheer virality of the “Do You Even Lift?” meme tells us that exercise enthusiasts want substance, not smoke and mirrors. The fastest way to sift yourself through the fog of posers is to write how you talk.
Writing how you talk brings out your most authentic voice. Nobody does this better than Tony G. He can talk shop with intellectual coaches all day, but he doesn’t do that while coaching.
Between concise and effective coaching cues, he’s joking about LOLcats, rapping along to Wu Tang or geeking out about Lord of the Rings. That’s literally how he writes too – plenty of laughs and pop culture references, but full of no-frills, actionable content.
If you’re not much of a comedian, don’t write a dozen jokes per article. If you don’t have a PhD in nutrition, don’t give a dissertation on protein metabolism. Write how you talk and people will gravitate toward your authentic voice.
Stay Within Your Scope of Knowledge
This piggybacks off the last point, but it’s impossible to overemphasize – avoid topics on which you are not qualified to give advice. If you must, acknowledge that you’re still exploring the topic and point readers toward more information.
The internet is a scary place to try to establish yourself as a knowledgable authority. Droves of keyboard warriors are constantly at the ready to cut you down and point out your inaccuracies, especially when it comes to exercise. If you can’t back up your statements with a combination of scientific research and experience, you’ll quickly be tarred and feathered by the masses.
If you cover topics beyond your expertise, give credit where credit is due. Pick up a newspaper and you’ll notice that everything is attributed – meaning the writer notes who said what or where the information came from. No crime is reported without quoting a police officer. No medical breakthrough is announced without citing a lead researcher. Adopt the same practice and quote (or at least mention) your sources.
This isn’t to say that you shouldn’t voice an opinion or think out loud about an interesting topic. Just stay in your lane.
Don’t try to create an illusion of false authority. I’m not going to try to out-write Eric Cressey about shoulder anatomy or Tony G about Star Wars trivia. Powerlifting, yes. Facial hair management, maybe. But I’ll leave these other topics to the experts.
Learn to Cite Research
Perhaps the most valuable skill I developed in grad school was reading and interpreting research studies. No singular study is going to change strength and conditioning, but collectively they should drive our methods, so you need to know how to read, report and cite your findings.
Learning to read research deserves a separate article, so I’ll just touch on citations.
Note from TG:I’ve never shied away from stating that I hate reading research studies. If it came down to picking between swallowing a live grenade or reading a research study, I’d seriously contemplate the former.
This DOES NOT insinuate that I don’t do it, nor ignore the importance of the practice. It just insinuates I have a sick sense of humor…;o) That said, I have a lot of smart friends in the industry who like to geek out and read PubMed on a Friday night.
And I’d also direct people to THIS article written by Jonathan Fass on how to really read (and interpret) fitness research.
Proper citation separates you from the abstract-skimming phonies. First, always cite within your article, not just at the end. There’s nothing worse than a sentence that reads, “Studies show…” with no indication of which study your referencing. And just listing a bunch of references at the end doesn’t count. Instead, try this:
“A 2014 study [link to full study so readers can view] by Reardon [author’s name] published in the Journal of Sports Science & Medicine suggests that the cross sectional area of the quad muscles effects an athlete’s ability to realize the power benefits of post-activation potentiation.”
In fact, ditch your post-article reference section all together. No one’s gonna read that stuff, and more references doesn’t mean a better article. I’ve literally read a 500-word article with over 30 references before, and the article sucked. Word count doesn’t equal worth.
Be Firm, Not Ambiguous
After talking about research, it might sound contradictory to speak in absolutes, but there’s no faster way to destroy your authoritative stance than to always be on the fence. If you never take a stand on important topics, your readers won’t trust you. And then they won’t pay you for your services.
I’m not telling you to make outrageous claims like, “deadlifts will solve world hunger.” I’m telling you to avoid overusing wishy-washy terms like “maybe,” “sometimes,” “it depends,” and phrases like…
“Research suggests that deadlifting may induce hypertrophy of the glutes and hamstrings, which has been linked to improved sprint speeds.”
This is all well and good for a research journal, but your readers want a leader, not a politician. Instead, tell it like it is:
“Deadlifts can make you sprint faster.”
If you’re a coach, which phrase is going to get your clients motivated to deadlift?
Be firm in your beliefs, but realize that you might not believe everything you write forever, so be willing to evolve.
Putting Pen to Paper
As I’ve heard Tony G tell many aspiring bloggers, the first step is simply to start writing. But keeps these tips in mind along the way. You’ll find your own authentic voice while maintaining integrity and providing some entertainment along the way.
Author’s Bio
Tony Bonvechio is a strength and conditioning coach at Cressey Sports Performance in Hudson, MA. A former college baseball player turned powerlifter, he earned his Master’s degree in Exercise Science from Adelphi University. You can read his blog HERE or email him at [email protected].
Sorry kiddos, I have to keep this short and sweet today.
But a quick heads up in case you missed the news:
– I’ll be in Cortland, NY this March for the 2nd Annual SUNY Cortland Strength and Conditioning Symposium. Other than myself, speakers include Nick Tumminello, Joy Victoria, Mark Fisher, and John Gaglione. Special appearances by Taylor Swift and Professor X.
– I’ll also be heading to Australia this March for two workshops – one to be held in Ballina (2-days), and one to be held in Sydney (1-day). Details to come very soon.
John and I are bros. I actually attended his wedding. He had Star Wars themed table seating charts. Did you read what I just said?
STAR WARS THEMED TABLE SEATING CHARTS!!!
Nevertheless, it goes without saying that along with being a good friend, he’s someone I respect a lot in this industry; not only for his training and nutrition knowledge, but also as a writer. He’s one of my favs.
This article was a nice commentary on the industry and helped shed some light on a topic that I feel far too many fitness professionals (and non-fitness peeps) place too much precedent on.
Like John, I agree that’s it’s flattering to be included on said lists. But I try not to make more of it than what it actually is.
It’s like a fat kid and cake, or a moth being drawn to a flame…I can’t resist a good deadlifting article.
And relax, even if you’re no where close to pulling 700 lbs8, there’s a gulf of great information in this article which can (and will) undoubtedly help improve your deadlift technique and performance.
“Just when I thought I was out…..they pull me back in!!”
So said Michael Corleone (Al Pacino) in The Godfather III.
For those unfamiliar with the film (I’ll give you pass for not watching III, it sucks. But you should throw your face into a wall, HARD, for ignoring The Godfather I and II. That’s like movie blasphemy!), Michael tries to change his ways and attempts to turn new leaf and legitimatize his businesses and restore his good name. As the story goes, the people around him don’t seem to agree with his thought process and pull him back into the crime family.
Poor Michael.
And it’s with that I want to highlight I’m coming back to my roots….State University of New York (SUNY) Cortland for the 2nd Annual Strength & Conditioning Symposium this March.
They’re pulling me back in!
I don’t mean to imply an FML mentality that I’m heading back to Cortland. I’m always ecstatic (and more importantly, honored) to be invited back to my Alma mater to speak to the student body and general public.
I mean, what’s cooler than that….save for a double rainbow, 2 for 1 burrito giveaways at Chipotle, or having your own hovercraft?
The whole “pull me back in” comment was more so for the abysmal weather I’ll inevitably be battling when I return. Winters in Boston aren’t a cake walk by any stretch; winters in central NY suck donkey balls.
Adding to that, the symposium is a week after I come back from Australia.
NOTE TO ANY AUSSIES READING: Stay tuned for information (s00n) on two workshops I’ll be conducting in March – in Ballina and Sydney, respectively.
Nevertheless, I couldn’t be more excited to come back. Last year’s event was amazing (speakers included myself, Dr. Mike Roussell, John Gaglione, Lou Schuler, and Dr. Cassandra Forsythe), and this year’s event is no less amazinglier (<—- I just made up a word).
Time and Location: Saturday, March 28th, 2015 in Park Center on the campus of SUNY Cortland.
10 – 11:00 am: Mark Fisher, You Can’t Have a Culture Withoyt a Cult (Just Kidding…Sort Of…)
In this talk, Mark will discuss the strategies used to catapult MFF’s growth in under three years. Attendees will learn the importance of having a clear mission and vision in the creation of a business. The art of cultivating and leading a growing team of engaged employees will be addressed. And lastly, there will be a thorough discussion of actionable takeaways on how to create thriving culture in any sized fitness business. From a personal trainer without a space to a multi-million dollar organization with a dedicated facility in the competitive NYC market, MFF’s unconventional approach to fitness and business will be enlightening to trainers of all backgrounds and career aspirations.
11-12:00 pm: Nick Tumminello, Secrets of Single Leg Training.
Go beyond basic single leg squats and single leg deadlifts to discover the best single leg exercises for building a stronger, well-balanced, better-looking, high-performance lower-body!! From this workshop, you’ll learn how to improve the exercises you’re currently using along with plenty of new, innovative single leg exercises. Plus, this workshop will also reveal the truth about Pistol squats and discuss knee friendly training option for building a stronger legs with bad knees!
12 – 2 pm: Lunch (<—- copious amounts of dead animal flesh will be consumed).
2 – 3 pm: John Gaglione, Hands On Weight Training Session.
John’s a strong mofo, we should all listen to him.
3 – 4 pm: Joy Victoria, I’m not sure what Joy’s going to discuss, but I have to assume 1) it will deal with something pertaining to female fitness and how the mainstream media sucks and 2) every person in attendance will have a crush on her.
4 – 5 pm, Tony Gentilcore, Assessing and Programming for the Athletic Population.
In his presentation Tony Gentilcore will discuss program design and some of the umbrella themes to consider when working with athletes. Specifically he’ll discuss the crucial role of assessment and then show some universal “rules” to follow with regards to designing a well balanced, efficient, and more importantly safe program that produces results.
5 – 6 pm, Roundtable discussion with speakers.
Cost: Are you sitting down? Are you ready for this? This whole shebang only costs $40 for students and $60 for fitness professionals and the general public. That’s it.
You can click HERE for sign up information (scroll all the way to the bottom of the document), or email Justin Kompf at [email protected] for additional details.
Students (or anyone for that matter)
I don’t want to hear any whining or complaining that $40-$60 is too much to pay for a day long seminar.
First off: shut up. You spend more in one night at The Dark Horse (<— local Cortland bar) or whatever watering hole you hang out at, so don’t play that card. It’s dumb.
Secondly: Any other seminar with this many high-quality speakers would normally cost 4x the amount (if not more). This is an incredible opportunity to come listen to world renowned strength coaches and fitness professionals share their knowledge, expertise, and insights…in freakin CORTLAND, NY!!!!!! This doesn’t happen all too often. So whether you’re in Cortland, Ithaca, NYC, Toronto, Buffalo, Syracuse, or anywhere within 50-300 miles make it happen!
few workshops and seminars last year, but not as many as I would have liked.
The internet is a scary place to try to establish yourself as a knowledgable authority. Droves of keyboard warriors are constantly at the ready to cut you down and point out your inaccuracies, especially when it comes to exercise. If you can’t back up your statements with a combination of scientific research and experience, you’ll quickly be tarred and feathered by the masses.
