CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 11/7/14

Soooo, who’s as excited as me to go see Interstellar this weekend? I bought two tickets for Lisa and I to go see it this Sunday afternoon in IMAX.

Admittedly, I’m a little biased. I’ll go see anything Christopher Nolan makes. The man can do no wrong. He could write and direct a movie about Tracy Anderson saying the alphabet backwards while curling 3 lb pink dumbbells and fighting Batman…..in space, and I’d be like “SHUT UP AND TAKE MY MONEY!!!!”

Quick Movie Fact: did you know writer/director, ChrisNo1, filmed an entire hour of this film with IMAX cameras???

As a quick reference, remember the opening sequence of The Dark Knight, when the camera panned down from the sky towards the top of the building where the bank robbers zip-lined into the next building, which was a bank, and then chaos ensued where they started shooting one another, the Joker appeared (he was one of the robbers!!!!), a bus came out of no where and plowed through the bank walls and he escaped?

That scene was filmed with IMAX cameras.2

Needless to say I’m super excited, and I may write up a quick review at some point this weekend like I did HERE. It all depends on whether or not I faint from excitement when the movie starts.

Think Critically and Don’t Believe Everything You Hear. Example: “Forks Over Knives” – Kelsey Reed

I like to eat meat, and I don’t really care for any program (or person) who tries to convince me that eating meat is the equivalent of shaking hands with Hitler.

I “get” the message that documentaries like Forks Over Knives – and more recently, Fed Up – are trying to convey. The Western Diet is crap and it’s killing people. 100% agree!

But to use the approach that eating meat is the main culprit – without taking into context all the other variables in people’s diets (loads and load of processed foods, sugar, lack of fruits, vegetables, and fiber, as well as lack of exercise), not to mention the conversation that TOTAL (excess) calories matter – is shameful at best, sensationalistic BS at worst.

I felt this short rant and take on the movie by Kelsey was fantastic and brought up many valid points. Don’t believe everything you hear!!!

The 5 Jackasses of Fitness – Dan John

Per usual, Dan writes yet another fantastic article.

22 Habits of Unhappy People – InfoBarrel

Nailed it!

For Your Additional Reading Pleasure

Here’s a recent article I wrote for Men’s Health titled What to Do Instead of Kipping Pull-Ups.

Here’s an article I appeared in on The Daily Burn titled 5 Major Benefits of Total Body Workouts.

Also, as a reminder Examine.com’s Research Digest is on sale for 20% off through this weekend (ends on Nov. 9th). I feel it’s a fantastic resource for professional development, and even if you’re not a fitness professional is worth a look if you’re interested in staying on top of relevant nutritional topics.

CategoriesNutrition Product Review

Tuning Out the Noise When It Comes to Research

Note from TG:  I know some people are put off when they read something only to get to the end and find out they’re being “sold” something. I just wanted to be straight forward from the get go that what follows is an endorsement for Examine.com’s Research Digest.

I love what they do and what they stand for, and feel this is something that will help a lot of people tune out the noise and chaos propagated by the mainstream media. 

I hate reading research. There I said it.

I know it seems sacrilegious for someone who makes a living doing fitness writing to say that, but it’s true. I hate it.

If I had to choose between sitting down to read an entire research study or swallowing live bees I’d seriously contemplate the latter.

This isn’t to say I don’t feel research isn’t important or that I never do it. Before people start grabbing their pitchforks and storm the castle, to be clear: I do feel it’s very important and I do read it.

Sometimes.

Photo Credit: Astronomy Blog

It’s just that whenever I attempt to read a research study I get through two paragraphs before I start falling asleep. And if by some miracle I do make it through to the end, I rarely ever remember anything because I either 1) blacked out or 2) started making paper airplanes out of the study itself.

When I do read research, however, particularly research reviews, I always appreciate when it comes from sources that I recognize and trust.

Shit gets convoluted real quick once the mainstream media gets their dirty paws on a study. Anything that they can sensationalize and distort in order to separate themselves from the masses and to garner viewership is all they’re after.

Remember the whole egg yolk consumption is worse than cigarettes debacle?

Anyways, as much as I disdain reading research I do like to stay a head of the curve. And to that end, any chance I have to allow someone else do the “dissecting of research” for me, the better.

Introducing Examine.com’s Research Digest

It’s no secret I’m a big fan of the guys (and girls) over at Examine.com. They’re my GO TO source for unbiased information on supplementation. I can’t begin to tell you how many athletes and clients I’ve referred to them.

They single-handedly solved that niche.

Now they’re goal is to make research more accessible.

And it isn’t just ONE person doing the grunt work.

Here’s what separates ERD from everyone else:

– They have a panel of nerds researchers doing researchy things.

– Before anything is put to print, all their references and claims are double-checked by a group of editors hand picked for their experience and expertise in their respective fields.

– THEN there’s another round of edits and “checks and balances” done by outside industry and academic leaders to ensure a more fair and balanced representation of the information.

In addition:

1. It’s written in laymen’s terms and in a way which won’t require a Klingon-English translation.

2. It provides unparalleled professional development on a monthly basis.

3. If you don’t have the time to read ERD, you can listen to it instead. It’s also available in MP3 format.

4. And, it’s stunning to look at. The production value is top-notch. I.e., there’s pictures!!!

I was lucky enough to land an advance copy of Issue #1, and it’s sooooooo good I can’t even stand it. Here’s the table of contents.

Of Note: one of my favs, obesity doctor, Dr. Yoni Freedhoff, wrote this month’s editorial The Shady Underbelly of Evidence Based Medicine. And each subsequent issue will highlight other industry big wigs moving forward.

All in all it’s an excellent way to stay on top of the research, stay up-to-date with the research, and not feel intimidated by the research. All for about a $1 per day. It’s a monthly subscription.

HOWEVER, you can save 20% off the monthly price starting TODAY (Nov. 6th) through the rest of the week by going HERE.

Check it out. Doooooooo it.

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Split Stance 3D Hamstring Mobilization w/ Reach

Once a week I head over to Boston University to fiddle around in the strength and conditioning center. I’ve been going there for well over two years now, and as much as I love training in a state-of-the-art facility – if for nothing else for a little change of scenery – I think the greater benefit is the opportunity it allows for me to hobnob with some other really smart, forward thinking coaches.

Yesterday was a classic example.

I had just finished my bench workout (I know! Benching on a Tuesday! Blasphemy!) when coach Jill Zeller asked if I’d take a few moments to look at her hip. Her left side had been bothering her as of late, and she was curious to get another set of eyes to take a peek and to see if I picked up on something she hadn’t.

In the process fellow BU coach, Will Turner, joined the festivities and before you could say Minas Tirith three times really fast, the three of us were geeking it up talking about acetabulum anatomy, Left Anterior-Interior Chain (<– Postural Restoration Institute shenanigans), and pelvic alignment.

Oh my god, get this….at one point Jill was like, “dude, if it’s a Left AIC, why would my left hip hurt?” And Will was like, “anterior humeral glide syndrome?” And I was like, “and that’s why the honey badger can’t have gluten!!!”

It was hilarious.

Whatever. You had to be there.

Anyways, it was a good brain dump and after the fact Jill and Will started chatting about some new fancy schmancy warm-up drill Jill had picked up the previous weekend while out in Denver working with University of Denver strength coach, Matt Shaw.

Split Stance 3D Hamstring Mobilization w/ Reach

What Does It Do: This actually hits a number of cool things:

1. The “3D” part refers to the multi-planar aspect of the mobilization. I.e., by reaching in a variety of directions (forward, left, and right) we then hit the hamstrings in all planes of motion – not just sagittal.

2. As such we also get a fantastic glute stretch/mobilization because we’re grooving a hip hinge pattern.

3. In addition, with the bent leg, there’s a significant ankle dorsiflexion component.

Key Coaching Cues: I feel this one looks fairly self-explanatory, but there are a few points to hammer home.

– It’s important to maintain a neutral spine and to try to avoid going into excessive lumber extension on these.  A lot of people are going to want to crank through their lower back on these rather than through the hips.

– Too, you need to own your rib position (something I explain in more detail HERE).

– To prevent any HYPERextension of the knee, rather than locking the knees out I’d advocate for “soft knees” instead (just short of locking out).

– Be sure to “push” your hips back while performing the reach in the opposite direction.

– Shoot for 3-5 reps per direction.

– Use these as part of an extended warm-up, or as a nice “filler” in between exercises.

CategoriesMotivational

Breaking Family (Health & Fitness) Traditions

Many times with my private clients, and even the youth athletes that I continue to guide in the weight room, the topic of nutrition will inevitably arise. I understand that with the mindset of work, it is often analogous to think of hard work, sweat, and coming into the gym day in and out to see results.

This is important, yes, but not as much “hard work” is done in the kitchen, nor is advising the emotional pathways that guide our nutritional thought process, along with the routine habits that ultimately guides what is being digested into our bodies.

Photo Credit: AB Chao

Prior to arriving at Cressey Sports Performance, I was living at home, working multiple jobs, and helping out my family when I had the opportunity. I would clean, I would cook, and I would do any errands that anyone needed to get done, other than my own responsibilities as a strength coach, personal trainer, and online writer.

Note from TG:  A man who cooks and cleans!?!?!? Miguel is single. Ladies??????

Needless to say, I was busy. However, I didn’t let this stop me from living a healthier lifestyle, along with influencing others towards a healthier lifestyle.

Essentially, I controlled what I could control.

The purpose of the following is not to discredit any number of both cultural and individual diets, or devalue the traditions of one culture versus another, but to more aptly identify what is helpful and not helpful with respects to a community of individuals, also known as a family.

With this in mind, changing habits for yourself as an individual can bring about conflict in an immediate circle of individuals. If someone within this “circle” challenges the status quo, what happens? How can you bring about change in a positive manner without negative confrontation?

Identifying Your Culture’s “Diet” By Traditional Meals

My family is Filipino, and with that comes many of the traditional meals that are associated with the culture.

The Filipino diet is largely rooted with delicacies, soups, stews, and white rice.

This sounds great at first, especially if you haven’t had this type of food before, but the meals cultivated by our culture may not be the most advisable towards a healthy and productive lifestyle. For an insider look at what my typical meal selection looked like growing up, I typically had white rice with every meal – breakfast, lunch, dinner, including snack times throughout the day – along with a variety of meats, soups, and stews.

Two-four cups of white rice, at roughly four meals a day, for approximately 13 years (when I was old enough to eat rice at a decent clip, to when I began cooking on my own) is a lot of white rice.

At a young age, I was fortunate to have the mentality to expand my horizons on food selection, along with improving a lifeskill (cooking) that would still guide me to this day.

At risk of calling my diet a “problem”, a better statement to identify with is: what can be improved upon within my own family’s Filipino diet?

Or, any diet for that matter?

With that said, here are some things that you can implement and draw upon from my own experiences with bringing about changes in a traditional family setting.

Improvement #1: Lead by Example By Cooking Recipes On Your Own.

Begin a healthy lifestyle of movement and diet change on your own, and don’t be overly confrontational about improving your loved ones’ lifestyle (unless you know they can handle it mentally).

With this in mind, learning to cook is a skill that I’ve cultivated from a young age, and it has stayed with me to this day. About once a week I cook a large amount of food, in order to save time, and to minimize the stress involved with not having any immediately consumable foods nearby (which can lead down the path of snacking and raiding fridges).

One recipe that I’ve mastered is one involving ground beef, potatoes, rice, veggies, and hardboiled eggs. This recipe is called, picadillo, and I’ve adjusted it to include grass fed ground beef mixed with beef stock, chopped up sweet potatoes, green and jalapeño peppers, white rice, eggs, and sriracha sauce, among a variety of other spices. It is delish.

Often, I ask the youth athletes I work with if they like eggs, and if they do, if they know how to cook them?

I’m surprised at the number that do not know how to cook eggs, let alone a full meal.

For what it’s worth, eggs are a staple in my diet and will continue to be a helpful ingredient towards my physical and aesthetically minded goals. Barring the personal dislike for eggs, I’m of the belief that learning to cook eggs is a great first step towards a lifeskill of cooking – if you mess up sunny side up, or over medium, you can quickly turn a “mistake” in cooking into an omelette.

Note from TG: for those reading who have to fight the daily battle of people thinking eating eggs (yolks) are the equivalent of kicking a baby seal in the mouth have them read THIS and THIS.

That said, I have sat down with these athletes, YouTubed a 1.5 minute video on “How to Cook Eggs”, and made them watch this video with me in order to impart some knowledge.

Improvement #2: Encourage Small, Healthy Changes, Instead of Large Amounts of Change In a Very Quick Timeline.

Food selection can prove to be pivotal towards a lifestyle change.

Decreasing the amount of white rice (carbs) consumed in favor of meats within the meal (protein) can prove to be a small change. Even adding one vegetable ingredient (green peppers, spinach, or even a salad as an “appetizer” to your main dish) can prove useful towards implementing a positive change towards a healthier lifestyle.

Improving health through the avenue of food is not the only way to decrease health risk factors – exercise is also a helpful beneficial activity.

Leading by example is one way to prove that “big doors swing on small hinges.”

To use a personal example, my mother was never really a “gym person”, and I never fought her on the issue of going to the gym. For a frame of reference, I started dancing and bodyweight training at the age of 14, and began strength training at the age of 21, so I also never truly began a gym associated lifestyle until a few years ago.

However, health and lifestyle issues decided to visit her instead of being proactive about it, and after many “hard talks” with her general physician, she reacted by going to group exercise classes.

After a number of Zumba classes, she kept on mentioning to me how these Zumba classes weren’t all that good – not enough dancing, not many good songs, and not enough sweating.

After hearing this for a few months, I pushed her to become a Zumba instructor – be a part of the solution instead of solely identifying a problem.

She was hesitant at first, since she wasn’t used to the idea of going to seminars and conferences, but when a conference for Zumba certification showed up in Philadelphia, I registered along with her and got certified as a Zumba instructor as well.

She loved it, and is still teaching to this day.

The point is to not identify how awesome my mom is at Zumba, but rather to exemplify that habits can be formed in multiple ways, not just through sheer willpower and grit.

Improvement #3: Don’t Shy Away From Eating Traditional Foods at Family Gatherings, Social Events, Etc.

Avoiding meals at these social gatherings can lead to high amounts of stress for both you and the social parties involved.

Note from TG: plus, you come across as an uppity a-hole. “Oh, oh, look at me everyone…I brought my own cooler of prepped food in my own Tupperware!” Douche.

Stress for you because you have this constant animal on your back telling you to eat these foods that have been a part of your lifestyle for [x] amount of years, as well as your own inner voice singing “No, no, no, no.”

This is pure willpower at work, and often times it will not pan out the way you imagined.

Stress presents itself for the other parties involved because now they have this mental stigma that their cooking is no longer acceptable, their food is not good, or some other conjecture that is not fully realized.

Using the 90% rule from Precision Nutrition indicates that if you have all relatively healthy meals during the week, you can utilize that 10% in order to eat more traditional foods at that social gathering on Saturday.

This is particularly helpful, especially if you have JUST begun a new “diet” and you are aiming to navigate the social aspects of eating with this new lifestyle choice.

With all this being said, one big question that sticks out is “What has happened now that you moved?”

I’m no longer there to help cook or help overall – correct.

However, I’m of the mindset that fostering change should also lead to fostering independence. Sure, my exact recipes aren’t being used, but the positive notion towards a healthier lifestyle remains, and you can bet your behind that my mom is still Zumba-ing her way to a healthy and physically active lifestyle, along with cooking up a storm of awesome meals.

So hopefully I have also armed you with strategies that will begin a lifestyle of change not only for you, but also your immediate circle of friends, family, and loved ones.

About the Author

Miguel Aragoncillo is the newest addition to the Cressey Sports Performance staff, with the self-acclaimed title of Office Linebacker. He enjoys breakdancing, lifting heavy things to 90s Hip Hop mixtapes, and guiding everyone towards their goals – whether it is sports performance, healthier lifestyle, or to get huge.

More of his writing can be found at www.MiguelAragoncillo.com and make sure you follow him on Twitter (@MiggsyBogues) … or else.

Contact him at [email protected] if you have any comments or questions!

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 10/31/14

Happy Halloween everybody!

I, for one, can’t stand Halloween. Not a fan.

I’m always asked if I’m going to dress up or anything and I always respond with some form of eye roll. Different strokes for different folks I guess.

I “get” that some people love it, view it as a day to have fun and dress up like a Superhero or a slutty starfish (or whatever), not to mention it allows people reckless abandon to crush some Skittles and Starbursts!!

To me, though, Halloween is an introverts worst nightmare, and I’d rather avoid it all costs.

Except for when this happens.  Sorry, I can’t help it.  Y chromosome and all…..;o)

So have fun tonight people.  Don’t do anything I wouldn’t do. I’ll be in bed by 9 PM.

Not kidding.

Quick Heads-Up!

The early bird special for mine and Dean Somerset’s workshop in Los Angeles at the end of November ENDS THIS WEEKEND!!!!!

CrossFit 714 is hosting the event and it’s a beautiful facility with a TON of open space (so much room for activities!!!!).

It’s going to be an eventful two days with equal parts lecture and hands-on coaching. This isn’t some lamo workshop where all you do is sit there and listen to the two of us talk about assessment, fascial trains, and whether or not it’s better to squat with a high-bar position or low bar. That is part of the deal (and I may or may not include a slideshow of nothing but my cat), but we do make a concerted effort to make the weekend as participatory as possible.

There is a lot of DOING!! We talk about stuff and then we do it. As a group.

Okay, the way I worded that last sentence is kind of weird. Lets just roll with it, though. Nooooo awkwardness here.  No sir.

Did I mention pants are optional??

Nevertheless, after this weekend the price of the workshop increases by $100. Save yourself $100 by going HERE.

Now on to the list!

Can “Diet” Make You Fat? The Truth on Artificial Sweeteners – Joe Leech

Listen, you can find research to back or deny anything. I’m sure if I looked hard enough I could find a research study validating the efficacy of sticking your finger in an electrical socket to increase testosterone by 717%.

I felt this was a fair assessment on artificial sweeteners.

Everything You Think Is Wrong With Your Deadlift Is Probably Right – Greg Nuckols

Like, whoa. This was one of the better articles I’ve read in a while on the deadlift and definitely made me view things in a different light.

I’m talking beer googles are off and everything!

How to Perform Band Assisted Pull-Ups (and An Advanced Variation) – Nia Shanks

I know some coaches and trainers like to poo-poo on band assisted pull-ups, but I like them. Here, Nia demonstrates how to perform them correctly as well as demonstrates a variation that I felt was pretty cool.

In fact I added it to my “why didn’t I ever think of that?” file.

It’s a large file.

CategoriesProgram Design Strength Training

Rethinking Percentage Based Training

I like to think of myself as an open-minded kind of guy:

– I used to hate Brussels sprouts, now I love em. Especially when they’re drowned in bacon fat.

– The other weekend, while dining out in DC, Dean (Somerset) and Ann (Wendel) ordered some sweetbreads for an appetizer. In my mind I was like, “Sweet! Sweetbreads! Are we talking cinnamon raisin here? Something with a cheesecake frosting?”

I’m not what you would call an adventurous omnivore.

They were “breaded” so I ate them. They weren’t sweet (weird), but tasted good.

When it comes to things like calamari, pate, fois gras, or putting anything other than caramel on ice-cream, I’d rather jump into a live volcano than eat that stuff. It wasn’t until a week later when Lisa and I were watching the season premier of Top Chef Boston that I learned what sweetbreads really are.

Noooooooooooo.

I’ll get over it.

– I went to a screening of Brokeback Mountain – by myself, mind you – when it first came out in theaters. Two dudes making out in a tent? Whatevs.

– I once voted for a Democrat (even though I’m a registered Republican).

– And, I’m not skeered to rock a pink shirt when the occasion calls for it.

In the above scenario I believe it was because it was Wednesday.

This open-mindedness doesn’t just default to regular life stuff either. I’m pretty open when it comes to fitness-related things as well.  Sure, I have my biases and preferences on certain things – I think kipping pullups are dumb, I believe everyone should perform some sort of deadlifting 1-2x per week, I loathe how yoga is marketed towards women (if I hear one more “long and lean” muscles diatribe I’m gonna snap) – but for the most part I take a “middle-of-the-road” attitude on most things.

I can see the rationale or benefit on just about everything. What I can’t stand is when fitness peeps are so far to the left or right on any given topic that they become irrational.

We have people arguing over the merits of organic vs. conventional foods (GMO), and yet a vast majority of people aren’t even eating a serving of fruit or vegetables per day! Who cares if it’s organic or GMO? I hate to break it to you, but 95% of what we eat is GMO anyways, including those organic cherry tomatoes.

Photo Credit: val’sphotos

We like to argue over minutia and it’s human nature to be set in our ways I suppose. We like to believe we live in a black or white world (where you’re right and everyone else who disagrees is wrong), but so much of it is grey.

More to the point, whatever the debate may be or question being asked, in the entire world, but especially in the fitness world, everything can be answered with one simple (albeit complicated) phrase……

It Depends.

Is Paleo a good fit for you? It depends.

What about intermittent fasting? It depends.

CrossFit – yay or nay? It depends.

HIIT over steady state cardio? It depends.

A roast beef sandwich is smarter than Tracy Anderson? No debate. Abso-freakin-lutely.

But lets get serious for a second. What about percentage based training?

I used to dismiss this type of training, but as of late I’ve been having a bit of a change of heart and have been incorporating it more and more with my own programming, as well as that of my athletes and clients.

But, as with everything else, there’s a time and place for it and whether or not it’s a good fit for YOU will, wait for it……………..

…………………………………………………………………………………………………………………….depend.

What Is It?

Many programs will utilize percentages (based off of one’s 1RM) for loading schemes and provide detailed set and rep schemes for the lifter.

For example, a day may call for 4 sets of 6 reps with 75% of 1RM.

The Advantages

1. Such an approach takes a lot of guess work out of the equation and provides instantaneous direction to many trainees who otherwise would be confused as to how much weight they should be using.

All you have to do is figure out one’s 1RM for any particular lift, type out some numbers in a calculator, bleep, bloop, beep, beep, bloop, and PRESTO, you have a training session!

2. Olympic weightlifters use this approach religiously, and they’re ridiculous athletes. I hate them…..;o)

3. Percentage based training makes a lot of sense when working with larger groups or team based training. Some collegiate strength coaches I know are in charge of 3-4 teams which is a crap load of programming for one person.

This approach drastically reduces the workload, while still allowing for some tweaking and individualization.

4.  And, it works!

Some of the most successful training programs in the past few years, Jim Wendler’s 5/3/1 and Brandon Lilly’s The Cube Method are two gleaning examples.

Not to mention, of course, the classics like Shieko, Smolov, and The Russian Squat Routine….those sadomasochist bastards!

The Disadvantages

1. Some coaches, myself included, can see the benefits percentage based training has for beginner and intermediate lifters. Like I mentioned above, it provides structure and takes out a lot of the guesswork.

That said, the knock against it is that it doesn’t take into account one’s preparedness for any given day. One day may call for 80% and you feel like you could deadlift a bulldozer. You get your reps in, but it was too easy.

Conversely, one day you walk into the gym feeling like you got run over by a bulldozer and your programs calls for 2×3 @ 90%. You miss reps and your entire session is a train wreck.

Expounding on this point a bit further, I’ll steal some insight from Bret Contreras:

Programming just isn’t that simple. My colleague Brad Schoenfeld and I recently collected data for an upcoming study we intend on publishing that examines the EMG activation in the leg muscles with heavier weight (75% of 1RM) versus light weight (30% of 1RM) to failure. While we weren’t particularly interested in the number of repetitions the subjects achieved during exercise performance, we were intrigued to find that with the 75% of 1RM loading, the ranges of repetitions achieved by the subjects varied dramatically from one lifter to the next. While most subjects performed between 10 and 15 repetitions, one subject performed a whopping 21 repetitions, and another subject performed just 7 repetitions (with 30% of 1RM, the range was 30 to 71).

What does this mean for percentage based training?

For some it will be on point. The load, sets, and reps mirror that of the person’s ability and they’ll see great progress.

For others it will be too much.

2. Another thing to consider is the argument that strength doesn’t happen in a linear fashion. As Eric Cressey notes:

I rarely use percentages. Think about it this way…

If you test your squat and it’s 500 at the beginning of a 16-week cycle, and then put 50 pounds on it over the course of that period, the percentages based on that 500 number aren’t very accurate by the time week 11, 12, 13, etc. roll around, are they?

In short, you’d have to re-test your 1RM every four weeks or so to update your program calculator which is a major pain in the ass (not to mention detrimental in that people spend waaaaaaay too much time testing their 1RM rather than actually building it. More on this below).

3.  Something else to consider is that some programs that utilize percentage based training are absolute eye wash and make no sense.

As Jesse Irizarry notes in THIS article, a large number of programs have rep counts assigned to percents that don’t factor cumulative stress on the body of doing multiple reps at that given percent.

Performing 5 reps of any movement at 80% of 1RM doesn’t sound too hardcore, right? Easy peasy.

The FIRST rep is the only one that represents 80% of 1RM. Every rep thereafter represents cumulative stress on the body and is greater than the demand of 80% 1RM.

And then we’re asking some trainees to perform 5,6, even 7 SETS at that percentage!?!?!

That’s going to smoke some people.

Rethinking Percentage Based Training

Here’s my thought process today as I tap away on my keyboard.

1. For beginners and a fair portion of intermediate trainees, I feel percentage based training can work, but it may not be a good fit right out of the gate. To be blunt, most just aren’t strong enough to even worry about it. Yes, it provides structure – and I can’t argue that. But if you’re a grown man and your 1RM squat is only 185 lbs, is it really going to make a huge difference if you train at 90% (which is 166 lbs???).

Yes, it’s relative – 90% is 90%, and heavy is heavy – but I think most people in this camp would be better served using an RPE (Rate of Perceived Exertion) scale or following something like THIS.

2. In addition to the point above, most beginners aren’t remotely ready to handle loads upwards of 85-90%+ of 1RM. That’s just silly talk.

3. Remember earlier when I said a lot of trainees spend too much time testing their 1RM rather than building it?

This is something fellow CSP coach, Greg Robins, has discussed as of late and I couldn’t agree more.

Percentage based training helps people build a wider foundation in order to build a higher peak.

Photo Credit: Circled Thrice

How you get strong is by moving what you could originally do for 3 reps and perform it for 5.

What was originally your 92.5% 3RM is now 87.5% (<– based off of Prilepin’s Chart).

You can only do this by accumulating volume and by putting in the work. It’s not just going to happen. And this is where using percentage based training has a TON of merit, and, not coincidentally, is why Wendler’s 5/3/1 is so effective!

If more upper level intermediate lifters (and advanced lifters) bought into this mantra, I’m sure they’d see some improvements in their numbers.

4. I think too, percentage based training, more so for advanced lifters, provides some semblance of forced autoregulation.

Speaking from personal experience I know I’d always get into trouble when I consistently forced myself to train my deadlift in the 90% and up range. At some point, by week 4 or 5, my back would be like, “hahahahahahaha, not gonna happen Tony.”

Utilizing more percentage based work forces me to tone it down a bit, place more of a premium on bar speed and technique, and allows me to accumulate more volume without my back flipping me the middle finger. And I’m cool with that.

Percentage based training isn’t the end-all-be-all approach, and it isn’t going to work for everyone.  But that’s my thought process as it stands today. What do you think?

CategoriesMotivational Strength Training

Lessons Learned Preparing For My First Powerlifting Meet – Part II

Today’s guest post comes from one of my good friends, Ryan Wood. Ryan wrote Part One of this series a few weeks go (which you can check out HERE) prior to his first powerlifting meet, which took place two weekends ago.

I thought he did a fantastic job with it, and it ended up getting a lot of positive feedback and was well received because a lot of people who read this blog have contemplated competing down the road.

In Part Two (below), Ryan discusses his first meet and some of the lessons he learned.

Enjoy!

Back on October 11th, I competed in my first ever power lifting meet.  The meet was held in Everett, Massachusetts, right around the corner from Total Performance Sports.

On meet day, I arrived to the rec center around noon to listen to the rules. Jumping the gun on commands was the last thing I wanted to do in my first meet. I was pretty nervous when I got there, and even more so as the actual meet time approached. The morning session was set to finish a little bit early, so I began preparing and lightly warming up for the 2:30 start time.

Luckily my good friend and competitive power lifter himself, Adam Pine, was there to coach me throughout the day. I really can’t thank him enough for his expertise during my first meet.

Note from TG: you can check out Adam (and Jordan Syatt) in their new YouTube video series: The Angry Coaches.

Here they make a plea to fitness professionals to “quit telling your clients they’re broken.”

There’s a lot that goes into having a successful meet, and having someone there to guide me sure took off a ton of pressure. Keeping this in mind, here are some key lessons I learned from my first power lifting meet.

1) Have a Handler

Basically a handler is someone who guides you during meet day. They help with the logistics of the meet and also provide bench press hand-offs.

Note from TG Again (Shit, sorry to hijack your article Ryan!!!!): here’s a quick video I shot at BU Strength and Conditioning on how to properly hand off to someone. Yes, it matters.

Adam took care of getting my squat rack height set properly, sending in my attempts, telling me when to warm up and giving me cues to focus on.

I was very fortunate to have his guidance because without him I would have been a nervous wreck. Instead, he took care of the details which allowed me to focus on lifting and just enjoying my first meet.

Plus, it’s not like I’m going to argue with a guy who deadlifts 700 lbs….

2) Bring Plenty of Food/Water/Gatorade

This one is pretty self-explanatory but very important.

Power lifting meets are very long and tiring. I showed up for rules at noon and didn’t leave the rec center until 9pm.

Nine hours is a long time, but picking foods you know settle well in your stomach is key.

It’s not a good idea to crush some random exotic food if you don’t usually tolerate it well. Snacks like trail mix, beef jerky, protein bars and shakes, peanut butter sandwiches, water and Gatorade are some good examples to keep you fueled and ready to lift.

The worst thing is to be starving while you’re trying to get amped up for a PR deadlift attempt.

3) Know the Layout of the Meet and the Flights You Are In

Flights are basically what order you are lifting in.

The meet is organized based on weight lifted. Check the order as soon as it’s posted so you can begin to plan when to warm up so that you don’t finish warming up 30 minutes before your first attempt.

Again, I had Adam there to help me time my warmups so I was ready when my name was called.

Once I was finished benching, I still had about 2 hours until deadlifts even started. Since I was in the 2nd flight for deadlifts, I knew I could add another 15-20 minutes to the start time. Adam recommended that I just relax and get a little food in me as I had plenty of time to warmup once the first flight of deadlifts began.

 Photo Credit: Elitefts

Along the same lines as knowing the layout, it’s also important not to go nuts in warmups. Adam suggested I take jumps like I normally would in training when working up closer to my attempts.

Try to do your last warmup about 4-5 minutes before you’re set to lift on the platform.

4) Take PR Attempts Even If They Are Small PR’s

I opened my first meet with a 315 squat. This was easy, as it should have been.

Because it was my first meet, it was recommended to me to open light and show the judges that I could handle the weight

My next attempt was 350 which also felt really great.

My best squat coming into the meet was 365. During my training as the meet approached, I wanted to hit a 385 squat. But things change a little on meet day, and while the 350 felt light, I jumped too much and ended up missing 385 in the hole. Adam suggested I go 375, which would have been a 10lb pr. I decided I wanted to go for 385 but it didn’t pay off.

The lesson I learned from failing on my 3rd squat attempt is this. Take a PR when you have the chance.

For my first meet, I should have listened to Adam. It really didn’t matter whether I squatted 375 or 385 because either weight was a PR since it was my first meet.

Instead of listening to his advice, I told him 385 and ended up being frustrated after missing it. The point is to take a PR even if it’s a small PR.

Honestly 370 probably would have been more realistic but I got greedy and paid the price.

5) Build Weaknesses

The only lift I failed on was my 385lb 3rd attempt on squats.

As you’ll see in the video, I didn’t stay controlled enough on the descent, which caused me to lose tightness in the hole. Once I started up out of the hole, I leaned forward just slightly and was out of position to stand up with the weight. I will specifically need to work on staying more upright, as well as building strength through my erectors, and overall back strength.

I will continue to work on taking it down with more confidence, and staying tighter throughout the entire lift.

Here’s the video of my 385 lb, attempt:

At the end of the day I ended up going 8/9, posting a 1020 total with a 350 squat, 210 bench, and 460 deadlift. I tested my strengths and was able to see my weaknesses as well.

I want to thank everyone that helped me along the way as well as my buddies who were there on meet day to cheer me on! Big thanks to Adam Pine for helping me have a successful first meet!

Here are videos of my successful lifts:

350 Squat

210 Bench – apologies for the grainy video

460 Deadlift -5lb PR

Some Other Great Resources on the Topic

All About Powerlifting – Tim Henriques (this book literally covers everything about powerlifting).

2×4 Strength Program – Bret Contreras (this program is basic and boring. But basic and boring is what works!).

Learn to Squat Seminar – Jordan Syatt (<— he holds world records. You should listen to him).

Building the Big 3 – Greg Robins (fantastic powerlifting program co-written by Eric Cressey)

About the Author

Ryan Wood is a Certified Personal Trainer through the American Council on Exercise. He interned at Cressey Performance in Hudson, Massachusetts, coaching athletes, professional baseball players, and general population clients for the last several years. He now works as a personal trainer in the Boston area.

He is passionate about about all things lifting and wants to help his clients reach their ultimate goals. He recently began powerlifting and will compete for the first time in October 2014.

You can check out his website HERE or become BFFs with him on Facebook HERE.

CategoriesMiscellaneous Miscellany

Miscellaneous Miscellany Monday: 10/27/14

It’s been a few weeks since I’ve done one of these, so lets jump right into it.

1. I wanted to first thank everyone who’s gone out of their way to reach out and to say such nice things about the new site.

Words cannot even express how much more I love the new site, and it makes me happy to know that others out there feel the same way.

There are still a handful of things that need to be addressed both functionally and aesthetically. Like the shirtless picture montage of myself set to the background music of the Karate Kid soundtrack (You’re the best! Around! Nothing’s ever gonna keep you down!). But all in all I feel the transition to the new site has been an easy one.

FYI: I’m referring to the original Karate Kid starring Ralph Macchio and Pat Morita. Not that Jaden Smith remake piece of garbage made a few years ago.

One thing I’ve implemented to the site that I feel many are unaware of is the Miscellany section. It’s an area where I can do more “off-topic” writing.

I know, I know…my writing as a whole lends itself to be more off-topic in nature. But I wanted there to be more of a sense of separation between my fitness writing and my nerdier other half that likes to write about progressive house music (check out my EPIC chill mix on Spotify), cheese, zombies, and my secret (but not really) obsession with movies.

As an example I went to see the new movie Whiplash this past weekend.

HERE’s my first attempt at writing a review.

I’ll be awesome if you checked it out and let me know what you think!

2. Speaking of other things I’ve written as of late, and for those who aren’t remotely interested in what I have to say about artsy-fartsy independent movies that don’t have any explosions, HERE’s recent article I wrote on MensHealth.com on a simple fix you can use to make squatting more knee friendly.

HERE’s an article I helped contribute to on WomensHealth.com on some of the best combination strength moves.

And HERE’s one where I made a cameo that popped up on the Daily Burn’s site written by Jordan Shakeshaft on gym etiquette.

3. Lisa and I were walking home from the gym yesterday when we passed this bike outside of Trader Joe’s.

Coolest bike ever?

A photo posted by Tony Gentilcore (@tonygentilcore) on

Like it’s even a question!?

4. Hey Los Angeles!!

Do I have your attention?

Dean Somerset and I are going to be in your neck of the woods the weekend of November 22nd for our 2-day Excellent High Five Workshop.

We’ll be hosted by CrossFit 714 located in Orange, CA and we’re expecting a baller event.

As if hanging with Dean and I isn’t enough, as it turns out we have a few fitness celebrities who are going to be stopping by as well.

Best selling author of Man 2.0 Engineering the Alpha (and my former editor at Men’s Health and LiveStrong), Adam Bornstein, will be attendance. His co-author and good friend of mine, John Romaniello, may also stop by.

Master Strong First instructor and FMS instructor, Dr. Mark Cheng, will be stopping by to pwn all of us in kettlebell shenanigans.

In addition, and I think this is super cool, celebrity trainer Gunnar Peterson actually signed up to attend.

Kinda cool to know that guys of his caliber and stature still make an effort to learn.

On top of that we still may have a few more appearances from other fitness big wigs to add. Nevertheless, it’s looking as if it’s going to be an amazing weekend.

For more information on the itinerary, cost, etc you can go HERE.

5. I never quite understand why some people will get super duper butt-hurt over something I write. On one hand I understand that, by my own accord and choice, I offer myself to open criticism by the public for anything I write. It comes with the territory, and I get that. I’m a big boy and I can handle it.

Sometimes I cry.

Okay, all the time.

I’m crying right now.

The point is, I wish some people would read an article – preferably all the way through – and learn how to disseminate the text as it applies to them.

Case in point: CrossFit.

I’m over the CrossFit bashing. I did it a few years back, like every other strength coach, but have more or less done a 180 in terms of my feelings towards it.

I have good friends who “do CrossFit,” and who also own or coach in their own boxes. I’ve also trained at a CrossFit gym. I don’t “do CrossFit,” but I do utilize their open gym hours.

GASP!!!

I know, right?

Next think you know I’m going to admit to ordering a soy burger or becoming BFFs with Tracy Anderson.

That said, I still have my qualms with CrossFit. While it’s starting to get better, I still feel most (not all) do a piss-poor job at assessing (or ramping) their clientele to better match workouts to one’s injury history, or better yet ability level.

I also still adamantly abhor kipping pull-ups.

Relax. I understand that kipping pull-ups are a different beast compared to strict pull-ups…much like, as Christian Thibaudeau noted recently, a push press is different compared to a strict military press.

There’s “technique” involved to a kipping pull-up (weeeeeeeeeeeeeee), and more to the point, it’s part of the culture and is something that’s tested (in CrossFit. No where else).

Okay, fine.

But that doesn’t make it a good fit for most of the people who are doing them.

For me, if someone can’t do a STRICT pull-up they have no business attempting a kipping pull-up (even if it does allow them to do “more”).

Joint distraction forces on the shoulders and lumber spine notwithstanding – and there’s a SHIT-TON of it – it’s just common sense in my eyes.

If or when someone can do (several) strict pull-ups, maybe, MAYBE kipping pull-ups can enter the conversation. But if I were going to be honest with myself: I still think they’re, for lack of a better term, dumb not my first choice. And most people aren’t close to being appropriately prepared to handle them in the long-term.

This is something I’ve stated repeatedly – in both the article linked to above, as well as continue to do today……..

Strict pull-ups BEFORE kipping pull-ups.

Which is why I find it perplexing that I still get hate mail from CrossFit coaches (or participants) saying that I don’t know what I’m talking about and that I’m just a hater despite them AGREEING WITH ME! 

I don’t get it.

All they see if me dissing CrossFit, and they take it as a personal attack on them and their box.

Stop being so butt-hurt! If what I write doesn’t apply TO YOU or what you do with YOUR clients, then don’t get so offended.

I’m not saying you have to agree with me. And I certainly don’t want to insinuate that everything I write is the Golden Rule. It’s not. Except for anything I write about Matt Damon and how awesome he is. It’s pretty much fact. No debate.

*Puts fingers in ears*

La-la-la-la-la-la-la-la-la-la-la-la-la-la. I can’t hear you.

All I ask is that you pause for a second and read what I’m saying.

It’s akin to when I write something like “dips aren’t a good fit for people with a history of shoulder issues,” and then someone inevitably shoots me an angry response “WTF Tony!!  I do dips all the time and my shoulders feel fine! You suck!  And your cat is ugly!”

I’m obviously not referring to YOU, and what I’m writing doesn’t apply. And my cat is a beautiful, beautiful princess!!!!

So, angry, fails to see my point CrossFit coach, here’s the deal: if you’re someone who advocates strict pull-ups before kipping pull-ups, congrats….we’re on the same page. No need to add me to your Billy Madison People to Kill list.

Obviously, I’m not referring to you. Deep breaths. Relax. It’ll be okay.

However, if you’re a coach who blindly has all of your clients kip, and many of them (not all) are dropping out like flies due to various injuries to their shoulders and backs, well then I have to ask….why?

For the elite of the elite – and for those best prepared – fine, kipping pull-ups okay.

But for everyone else, why?

CategoriesOff Topic

Movie Review: Whiplash

There’s a scene in Whiplash where the camera pans over Andrew’s shoulder (played by Miles Teller) as he’s lying on his bed tapping his fingers to an imagined tempo reverberating inside his head to a quote on his wall that says, “if you can’t do it right, you’ll end up joining a rock band.”

Or something to that effect. I don’t remember the quote verbatim.

It was a quick shot, and subtle, but the message (and joke) was clear: real drummers don’t join rock bands. And they certainly don’t go out of their way to listen to Bon Jovi. My apologies to New Jersey.

Real drummers do jazz.

And that’s the where the opening scene of Whiplash takes us. The screen is black and all you hear is the gradual beat of a drum as it slowly speeds up. We then see Andrew sitting alone in a room behind a drum set as the camera crawls in closer and closer to the inevitable speedy crescendo.

And all I could think to myself was, “holy shit, he’s actually doing that. Miles’ got skills!”

More on that point in a bit.

Andrew is day one into attending the prestigious and cutthroat music school he’s been accepted into (think: Juilliard in everything but name), when he looks up and sees one of the teachers, Terrance Fletcher, played by J.K. Simmons (otherwise known as “that guy in that movie,” or “Juno’s dad”) standing there listening and watching.

There’s an exchange of words, an awkward interaction, and you can tell Andrew is going to shit a drumstick he’s so terrified of his teacher. You just know that, eventually, bad things are going to happen.

And they do.

I’m not giving any of the plot away when I say Fletcher is a douche to the douchiest degree. He’s an old-school teacher who demands a lot from his students and isn’t scared to lash into them – both verbally and physically – in the blink of an eye. In one of the more memorable scenes, Fletcher lays into Andrew making him cry.

“Are you one of those single tear people? You are a worthless pancy-ass who is now weeping and slobbering all over my drumset like a nine year old girl!”

It was both funny and “fidget in my seat uncomfortable” at the same time.

To his credit, Simmons knocked this role out of the ballpark. I couldn’t help but compare his performance to that of Sgt. Hartman in Full Metal Jacket. I was half expecting a “Private Pyle” reference at some point.

Simmons has always been regarded as a renowned character actor, oftentimes playing idiosyncratic roles, and it was amazing to see him in more of a dramatic setting outside of the scope we’re used to seeing him in, sans HBO’s Oz.

And I have to say, my man looked YOKED up in this movie. Easily one of the most diesel looking music teachers in cinematic history. He could totally kick Mr. Holland’s ass. And take his lunch money for good measure.

If Simmons doesn’t receive a Best Supporting Actor nod at this year’s Oscars it will be a travesty.

A travesty I tell you.

And equally as impressive is Miles Teller. I remember first seeing Teller a few years ago in the Nicole Kidman/Aaron Eckart vehicle, Rabbit Hole, and holding his own against the two Hollywood heavyweights.

Up until now he’s been best known for his role in The Spectacular Now – the campy (albeit well reviewed) teenage love/coming of age story also starring Shailene Woodley. I don’t doubt that it’s a decent movie. I didn’t see it. Mainly because I have a penis.

Giving credit where it’s due, though, Teller does demonstrate impressive ability. Having “studied” drums since he was 15 in real life, it wasn’t a stretch for him to play the part of a percussionist protege.

He pulls it off flawlessly.

Unlike, say, Freddie Prinze Jr. back in the day in the movie Summer Catch. Remember that one? Didn’t think so. To refresh your memory, Prinze plays a college baseball player who throws 95 MPH, despite having the throwing mechanics of a one-armed shark.

Exactly. Sharks don’t even have arms!

It was that bad.

Anyways, apparently Teller went through some sort of drumming bootcamp, practicing four hours per day for 3-4 months to prepare for the role. It pays off.

I listened to an interview that writer/director, Damien Chazelle, did on EW radio and he revealed that there was little “movie magic” involved in masking Teller’s performance. 80-85% of what you see in the movie with regards to drumming is him.  Cool!

And speaking of Chazelle, he was able to make this movie because he first made a short film a while back – also titled Whiplash – which won a bunch of praise and awards. Because of it’s success, he was then able to get enough funding to make the main feature.

I suspect that this will also earn a lot of praise and awards.

CategoriesProgram Design Strength Training

5 Reasons You’re Not Getting Stronger

Getting strong is easy. Focus on compound, multi-joint movements – preferably the squat, deadlift and bench press – and then try to move more weight in those lifts on a weekly, monthly, and yearly basis.

Photo Credit: JD Hancock

Basically, lift heavy shit, a lot. Repeat. Forever.

So why do many people fail to make appreciable progress with their strength goals? In my latest article published on T-Nation.com today I delve into five mistakes you can fix:

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